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you're telling me that that will have an impact absolutely and the studies prove it it's an amazing ingredient that's been used for its health benefits for
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example it has impact on visceral fat and that belly fat yeah it's the fat that's really bad for you yeah you're not supposed to do that
00:00:13
Stephen oh gosh the glucose goddess is back Jesse enpay is a biochemist and best-selling author with a focus on nutrition and glucose management she provides simple science-backed tips to
00:00:25
improve our health 80% of the population have glucose spikes every single day and that's when problems start happening
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from mental health to acne to faster aging infertility and PCOS which is one of the leading causes of infertility in
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women and the problem is we're in a situation where the food landscape is so toxic and most of us just eat sugar and
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starches but they're literally made up of glucose molecules is there any such thing as good sugar no so even all the
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fruit that we find today in supermarkets is not natural some people believe that if the sugar is coming from a fruit for
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example in a fruit smoothie that's good sugar but that's a total lie and your body doesn't differentiate but the sugar
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isn't a fruit smoothie or the sugars in a chocolate cake are there any foods that have surprised you when you tested them yes I think the biggest ones are
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wow this begs the question then is there a healthy way to consume sugar so these are four hacks that people can Implement
00:01:13
in their lives and you're able to reduce your glucose spikes while still eating what you love and you took these hacks and did an experiment yes and 90% of
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people reduce their Cravings really significant impacts on sleep hormones mood on diabetes and it says roughly 40%
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of people who wanted to lose weight did in fact lose weight yep so what are the hacks the first one
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is this is a sentence I never thought I'd say in my life um we've just hit 7 million subscribers on YouTube and I
00:01:40
want to say a huge thank you to all of you that show up here every Monday and Thursday to watch our conversations um
00:01:47
from the bottom of my heart but also on behalf of my team who you don't always get to meet there's almost 50 people now
00:01:52
behind the dire of a SE that worked to put this together so from all of us thank you so much um we did a raffle
00:01:58
last month and we gave away prizes for people that subscribed to the show up until 7 million subscribers and you guys
00:02:04
love that raffle so much that we're going to continue it so every single month we're giving away money can't buy
00:02:09
prizes including meetings with me invites to our events and ,000 gift vouchers to anyone that subscribes to
00:02:16
the dire CE there's now more than 7 million of you so if you make the decision to subscribe today you can be one of those lucky people thank you from
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the bottom of my heart let's get to the [Music] conversation Jesse in chasby the glucose
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goddess we spoke two years ago and in that time I feel like there's been a real glucose Revolution much of which has been led by you your books have sold millions and millions and millions of
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copies around the world your conversations online have millions and millions and millions and millions of views more than I could possibly
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count what's going on with glucose the thing is glucose has always been incredibly important to our health but it's been going on behind the scenes but
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now now but with the technology that we have glucose monitors new science we're actually able to get a real good handle
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on it and understand our diet through that lens so most of us Stephen have unhealthy glucose levels to give you an example one billion people in the world have either type two diabetes or
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pre-diabetes one billion and that number is increasing every single day and then in people who don't have any health
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issues up to 80% of the population still has glucose spikes every single day and
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this leads to lots of symptoms from mental health problems to fertility to acne to faster aging glucose is really
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important and I'm really happy that we're talking about it more what have you have you been surprised by how much people have woken up to glucose sugar
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yeah definitely I think even the word glucose people used to know blood sugar but now the fact that people know what glucose is makes me quite happy that's
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the scientific way to refer to blood sugar it's surprising but the thing is like I'm on the inside I'm working every
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single day to make sure people know what glucose is so it's like you know when you put the frog in the water and then you slowly boil the water you know that
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image and the Frog doesn't notice the water is boiling that's how I feel because I've been doing this for five years now so I can tell now if I compare
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today to five years ago there's been a huge shift but I've been looking at it every single day day by day and the
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increase has been very gradual how do you define yourself there's this sort of name you go under the glucose goddess but professionally if someone says what you do H how do you define that I say
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I'm a biochemist I'm a biochemist passionate about sharing science in a fun accessible sexy way that's what I like to do these cgms continuous glucose
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monitors that everybody seems to be wearing these days they're much of the the reason people I guess know you
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because you post these incredible graphs on your Instagram showing the impact that of the things we on our glucose
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levels yeah I want to start there when I eat something sweet and full of sugar there's a spike in my CGM so my continuous glucose monitor does does the
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spike mean that something bad is going on in my body kind of yeah so I'll go just one step back there's lots of different categories of foods but there are two that impact our blood sugar
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levels it's starches so that's bread rice pasta potatoes oats and sugars so anything sweet from an apple pie turn orange juice these two categories of foods they're literally made up of
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glucose molecules so when you eat them they break down into individual glucose molecules and the glucose molecules
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arrive into your blood if you eat a lot of starches and sugars at once a lot of glucose molecules are arriving into your
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blood and that's what you see that's the spike you see on your glucose monitor now these Spikes have a few different consequences you know having a few spikes here and there is not not a big
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deal but if you have really big spikes which I think most of us are discovering we have even if we don't have diabetes
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that's when problems start happening there's basically three processes that take place in your body when you spike
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it's chronic fatigue of your mitochondria aging glycation and then insulin release and I can go into detail into these but these are what underpin all the negative consequences of glucose
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spikes so start with that first one okay the mitochondria so there's these little factories in your cells that are in
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charge of making energy you must have learned this at school you know the mitochondria is the factory of the cell
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these little mitochondria are constantly trying to make energy for your body and they turn glucose into energy so you
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give them glucose through food they turn it into energy and then your brain uses the energy your heart to pump your ears
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to listen your eyes to see your whole body uses this energy and so you might think okay I want lots of energy so I
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should give my mitochondria lots of glucose That's The Logical conclusion you might come to but that where it
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completely collapses see biology is a bit weird take the example of a plant do you have any plants at home I do yeah
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okay are you able to keep them alive um my cleaning does a great job of keeping all them alive I have a super hard time
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but the reason I'm bringing up plants is because you know that plants need some water to live but if you give them too
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much water they drown and they die the human body is kind of the same some glucose amazing steady energy too much glucose and your little mitochondria
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start freaking out out they get overwhelmed by too much glucose Reviving their way they kind of go on strike and
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I'm French so I know but they sort of go on strike and they get overwhelmed and stressed out and they're not able to
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make energy effectively anymore because we're overloading them with too much glucose to process and as a human what
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do you feel you feel chronic fatigue you wake up you're exhausted thinking of going to the grocery store or picking up
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your kids is super tiring there's this Energy System in your body is just kind of of broken but you keep eating carbs you know croissant some bread something sweet but you keep being more and more
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tired that's your mitochondria dysfunctioning so that's the first thing that happens when you spike you get
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tired your mitochondria gets stressed out and one thing that's interesting is that sometimes when we eat something sweet especially in the morning like an orange juice we kind of feel a sense of
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like a like a rush of energy you know you have a big glass of orange juice and you sort of perk up for a sec most
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people think that that is energy what's actually going on is that Sugar releases
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dopamine in the brain and it's the pleasure molecule it's the same molecule that gets released when you have sex
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when you play video games when you do illegal drugs sugar releases dopamine it's pleasure it makes you kind of feel
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awake just briefly but actually that's not energy because on the inside your mitochondria are being damaged so we're
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being tricked by sugary foods and when we're tired we often reach for something sugary to per us up but it doesn't work
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on the inside so that's the first thing your mitochondria gets stressed out and as your mitochondria gets stressed out
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they also release what's called free radicals which is something that increases inflammation in the body and inflammation is really nasty thing we'll
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get to it in a sec the second thing that happens when you spike has to do with a chicken cooking in the oven so if you
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put you're looking at me weird but let me explain if you put a chicken in the oven it goes from pink to brown right
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you've seen this it books this process of cooking is called glycation it's the process of Browning or of cooking same thing when you toast a piece of toast for example the interesting thing is a human
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being from the moment we're born we're slowly cooking in that same way on the inside we're slowly glycating we're slowly Browning and then when we're
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fully glycated when we're fully cooked we die that's why when you look at the cartilage of babies it's white and if you look at the cartilage of somebody who's 90 years old it's brown they've
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cooked on the inside and every glucose Spike increases you're looking at your skin yeah from the outside we'd have to
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like open you up and look at your cartilage color got about 10 minutes left and every glucose Spike increases his process of glycation so much so that glucose and glycation they kind of sound
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like a similar word glucose glyc a it's because it's glucose doing the glycating
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so every glucose Spike increases glycation increases cooking accelerates aging and this shows on your skin you get wrinkles faster if you glycate more
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and also on the inside your organs slowly get damaged so glucose spikes mitochondria get tired you age faster in response to this your body
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knows Stephen that a big glucose spike is not good for you your body knows that it has to do something to try to get
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that glucose level down so what it does it calls up your pancreas and it's like yo pancreas we got a glucose bike going
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on we need to get this glucose down in response your pancreas sends a hormone called insulin out in your body you've
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heard of insulin before right and insulin's job and we love her her job is to grab all these excess glucose
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molecules and to store them away so they don't damage your body anymore and Insulin stores glucose away into your liver into your muscles and then when
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those are full insulin stores glucose away into your fat cells and that's one of the ways that you gain fat on your body it's in response to the spikes and your body trying to protect you from the
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spikes the problem is insulin itself has consequences and is the driver of type two diabetes and insulin resistance so to answer your question yes when you see a big spike on your glucose monitor
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there's some of that going on and the more spikes you have the harder it is going to be for your body to manage your
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spikes so it kind of becomes a vicious cycle if you keep eating the same way your spice will get bigger and bigger
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and bigger and bigger over time with more and more damage on that last point about where insulin stores the excess
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glucose does that mean that if I have more muscle mass I'm better at eating sugary products yep and that's why if you really love cookies the best time to eat them is right after you work out
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right before you work out because your muscles are really hungry for glucose all the time and the bigger your muscles
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are the more you use them the more they're going to capture some of that glucose for energy okay so me and my
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partner we both go to the gym she is significantly smaller than me in every way she's she's short she's you know
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she's lean um I'm bigger than her I have I have more muscle mass that means that
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if I have one cookie and she has the exact same cookie then her glucose response is going to be potentially
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significantly different to mine yes potentially so if you just look at muscle mass since you have more muscle
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mass you'll be able to handle that cookie better but there's so many things that influence glucose response for
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example your level of hydration how stressed you are your microbiome your genetics what time of the month you're
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in when you're female how well you've slept last night I mean there's a few factors so if you were just to compare
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your Spike to hers you couldn't really draw any conclusions because there's so many confounding variables there's
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confounding variables give me a window into some of them and why they matter and how they have an impact on my glucose
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response so I think muscles is a really good example right if two people eat the same exact cookie the person with more
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muscle mass is going to potentially see a smaller glucose Spike because their muscles are going to absorb more of that
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glucose and faster if you look at genetics some people are better at growing their fat cells and at growing the number and the size of their fat cells so they have a bigger Reservoir to
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put glucose in people of South Asian descent for example they tend to have a harder time putting on fat cells and as
00:14:04
a result their glucose spikes tend to be bigger because they don't have that storage unit that they can access and
00:14:10
increase the size of does that make sense yeah yeah yeah are there any foods that you have been surprised at when you've tested them because this is one of the really shocking things that I
00:14:22
discovered when I wore a continuous glucose monitor is I would eat some things that I've been eating for a long
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long time and they would cause a spike and I like what I thought that was healthy yeah um but what are those
00:14:33
things I guess for the suris the surprising ones not just for you but for people that message you and go oh my God
00:14:38
Jesse I've been lied to about my tomato ketchup or okay I think the biggest ones are honey and grapes okay so grapes
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first you think it's a fruit it's healthy it's natural it's good for me right well actually all the fruit that
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we find today in supermarkets is not natural it is the product of human breeding for thousands and thousands of
00:15:00
years to make them extra sweet extra juicy in the same way that humans have been breeding dogs from the time of the
00:15:06
gray wolves into Chihuahua and Golden Retrievers these are not natural types of dogs we've bred wolves into these dogs fruit is the same thing we've bred
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pces of fruit to make these beautiful grapes without any seeds and just this little pocket of sugar and so a grape
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when you look at it actually it's just a big dose of sugar it's in the fruit format so people think it's good for
00:15:30
them but actually when it comes to your glucose levels it's just big glucose Spike so those are really surprising all
00:15:37
fruits it varies right so for example berries are lower in Sugar so create a smaller Spike but any tropical fruit like bananas mangoes papayas and then
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grapes also those are really high in sugar yeah but the thing is you know piece of whole fruit is okay because it
00:15:54
has fiber in it the real problem comes when you denature that piece of fruit and you turn it into a juice for example
00:16:00
cuz then you're removing that protective fiber just extracting the water and the sugar yeah I've not drank a glass of
00:16:06
juice since starting this podcast because so many people have spoken to have told me that it's just like drinking sugar water yeah it's just like
00:16:11
drinking a can of Coke but people think well it comes from a piece of fruit so it's natural orange juice comes from oranges therefore it's good for you
00:16:18
because it's natural what they don't realize is that the sugar in a can of soda is also natural it comes from sugar
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beets or canes so if you're you're really looking at the source of the sugar you realize it doesn't matter at
00:16:31
all they all come from plants what matters is the concentration and the medium that the sugar is in I understand
00:16:38
grapes causing a glucose Spike because when I taste it it tastes sweet but there's some things that I eat that
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don't taste sweet that cause a glucose Spike and those are the things that I think lie to me like bread like bread
00:16:50
like rice yeah well the thing is glucose is actually not sweet what you're tasting in fruit is fructose so let me
00:16:58
explain so starches like bread pasta rice potatoes oats those are starches those are literally millions of glucose molecules
00:17:09
just attached hand to hand like this that's a starch it's just a long chain of glucose when you eat the starch poof
00:17:16
it turns into individual glucose molecules raises your blood sugar even though it doesn't taste sweet in a piece
00:17:22
of fruit or in Sugar you're not eating starch what you're eating is sucrose different kind of molecule which which is half glucose half fructose yeah so when it breaks down it
00:17:34
gives you glucose and a spike but also fructose that tastes really sweet but doesn't raise your blood sugar levels
00:17:41
that much so again on the other side of the queen then are there foods that taste sweet but don't have an impact on
00:17:47
my glucose yes sweeteners Stevia aspartame things like that so you saying that I should put
00:17:54
sweeters in my food as opposed to Sugar well I think people need to realize that
00:18:00
even though sweeteners are not super good for us right of course it's better to drink water than a diet soda the diet
00:18:05
soda is better for you than the regular can of soda with the 30 grams of real sugar in there I personally would never
00:18:13
have a can of real soda I would always have the diet soda always always always because those sweeteners don't raise
00:18:20
your blood sugar levels okay they don't create that big spike and that big insulin Spike and then the drop is there
00:18:26
such a good thing as good sugar m is there any such thing as good sugar no people often believe that if the sugar is coming from a fruit and is is
00:18:38
for example in a fruit smoothie that they might have in the morning that's good sugar but that Sugar that's in a cake is bad sugar so people tend to
00:18:46
compare these two and say oh well I'm having a fruit smoothie that's good for me but oh that chocolate cake would be
00:18:52
bad for me that's a total lie it's all the same molecules the molecules in that fruit smoothie and the molecules in that
00:18:59
chocolate cake are the same it's sucrose it's the same stuff and your body doesn't differentiate whether the sugar
00:19:05
is in a fruit smoothie or the sugar is in a chocolate cake so all sugar is the same even you know honey Agave maple
00:19:12
syrup all these things that have these Health Halos because of marketing it's all the same molecules so I recommend
00:19:19
that people just have the sugar that they like best don't think that one is going to be better for you than the other and have all sugar as dessert so
00:19:26
that fruit smoothie that's also dessert dessert it's not super healthy because it comes from fruits it's just like the chocolate cake and are there is there
00:19:34
such a thing as good sweetness and bad sweetness yeah so there's a few categories so the ones that seem to be
00:19:39
really fine for us are Stevia monk fruit and allulose the ones that have been linked to quite a few health issues are aspartame ml sucralose so for example a
00:19:53
Spartan you usually find it in soda whereas Stevia you might buy a little packet at home and put it in your tea
00:19:59
that being said the spart tame is still better for you than the real can of coke with a 30 grams of real sugar so Stevia
00:20:06
is something that I shouldn't be no Stevia is good yeah you shouldn't be too concern do you use Stevia I didn't put
00:20:12
any Sweetness in anything I didn't put sugar in anything either so I'm trying to stay away have coffee it's just black coffee you don't even eat chocolate of
00:20:19
course I chocolate maybe not so much maybe that's not my thing but what's your sweet thing carrot cake what's your
00:20:26
sweet thing oh chocolate I love chocolate like my favorite is is like chocolate ice cream with a chocolate
00:20:31
brownie and chocolate sauce and chocolate sprinkles anything chocolate that's not very glucose godess well
00:20:37
here's where you're wrong Stephen I'm actually not anti- sugar what are you talking about no I love sugar I eat
00:20:42
sugar I eat carbs all the time but I want people to know what I know which is how and when to eat those things that's
00:20:49
the end of the podcast thank you so much really great to see you again seriously we need to learn how to eat these things cuz they're so delicious in a way that's less bad for
00:21:00
our health it's not about cutting them out that would be a diet I don't I'm not I'm not pro diets I'm Pro knowledge and
00:21:06
I want to make sure people are not having sugar and dessert for breakfast you know sweet cereal in the morning and orange juice that's dessert anyway I'm
00:21:13
all about just trying to empower people with the information so they don't get trapped by these marketing lies are we
00:21:20
meant to be eating the amounts of sugar that we eat though like are we meant to be eating any sugar is what does our
00:21:26
sort of evolutionary history tell us about our relationship with glucose I think fruit is something we're meant to
00:21:31
be eating but the fruit that used to exist was less sweet and harder to digest and more fibrous and then in
00:21:37
terms of starches starches are totally fine to eat the problem is today most of us just eat sugar and starches we've
00:21:43
completely lost touch with the nice proteins and the organ meats and the fiber and the healthy fats we're in a
00:21:50
situation where the food landscape is so toxic and it's so just starches and sugars that people are getting sicker
00:21:55
and sicker and sicker and it's addictive and it's cheap so we're in a very difficult situation and that's the
00:22:02
situation that you know the gp1s are trying to solve we're in a pickle we are in a pickle are you optimistic about the
00:22:08
pickle we're in as it relates to sugar and Creos I have to say yes because the amount of Transformations I see in my readers is really encouraging you know people are reclaiming their health
00:22:22
getting power over it understanding food again but we've got a lot of work to do and I can do my work educating people
00:22:29
from the ground up on these hacks but we also need like systemic change we need policy we need governments to get
00:22:35
involved and we need to find ways to make healthier food because we're just killing the population right now it's really terrible so talking about some of
00:22:42
the consequences of a high glucose diet one of them you mentioned earlier when we were talking about glycation is aging has anyone ever done any research
00:22:54
to prove that a high glucose diet is associated with correlated with increased or accelerated aging I mean yes because we see that the people who eat the most sugar get the most diseases
00:23:08
right so we see correlations but they're not they're not like a clinical trial you can't take two populations and say
00:23:13
okay everybody's 30 years old we're going to give this half a healthy no glucose Spike diet and this half glucose
00:23:19
spikes every single day and then we'll see when they're 80 you know which group has aged faster we can't do that that's
00:23:25
unethical so we have to look at correlations and we see things like if you have really high glucose levels High
00:23:31
insulin levels you're more likely to get heart disease dementia depression etc etc we have correlative studies and we
00:23:39
understand the mechanism of the glycation what about the superficial signs of aging wrinkles like the
00:23:45
wrinkles a lot of skincare products actually Target glycation from the outside in so they'll put like
00:23:50
antioxidants on your skin to reduce glycation if you're in the skincare World you'll see glycation mentioned
00:23:55
everywhere what they don't do is they don't look at at how to reduce glycation from the inside out which is what I
00:24:02
think is more interesting and it's through food by reducing your glucose levels you reduce glycation it's just
00:24:08
like a A to B it's very simple so if I want to Stave off wrinkles then I should keep my glucose levels down yes and you should also avoid smoking you know wear sunscreen Etc but in terms of your diet
00:24:20
what you want to focus on is focus on reducing glucose spikes yeah absolutely what about things like acne and skin
00:24:26
conditions so those are more inflammatory based diseases so eczema psoriasis acne rosacea those are
00:24:35
expressions of inflammation going on within your body and I like to think of the skin as a mirror to what's going on
00:24:42
within and so inflamation can happen to loads of different factors but one of the factors is glucose spikes so glucose
00:24:49
spikes hurt our mitochondria that creates inflammation then glucose spikes lead to glycation which also leads to
00:24:56
inflammation and Insulin release and a lot of insulin also increases inflammation so with every glucose Spike
00:25:02
you're increasing inflammation within your body and if you're susceptible to any of these skin conditions you can
00:25:07
have fups or increase their intensity very simply and does it also have an impact on my hormonal balance I am a lot
00:25:15
of my friends I'm in that age range now where a lot of my friends are trying to have children yeah and there's so much
00:25:21
talk around things like polycystic ovary syndrome and fertility and you know infertility in men with their sperm and all these kinds of things is there a link between glucose and hormones and
00:25:34
fertility yes so we have studies that show that the more insulin resistant you are so insulin resistance is a
00:25:40
consequence of just a lot of insulin in the body the more likely you are to be infertile and then we also know that
00:25:47
PCOS so polycystic ovarian syndrome which is one of the leading causes of infertility in women we know that 60% of
00:25:53
PCOS cases also are people who have insulin resistance there's a link there insulin resistance you're more likely to have PCOS and we also know that when there's a lot of insulin in a female
00:26:06
body it tells your ovaries to produce more testosterone testosterone is the male sex hormone and if you have too much male sex hormone in the body that causes issues it can cause acne it can
00:26:19
cause balding or hair growth on the face and it can stop your period now often when somebody has PCOS they're given the birth control pill which kind of makes sense on the surface
00:26:30
but really doesn't solve anything what happens when you take the birth control pill is that you're just ingesting female hormones that's what the pill is
00:26:37
it's female hormones so if you have high testosterone all of a sudden you're ingesting female hormones so the balance
00:26:44
kind of comes back to an okay situation your symptoms of excess testosterone go away but as soon as you stop the pill the high testosterone is still there so
00:26:55
a lot of people stop the pill trying to have a baby and they're like oh I don't have my period I have PCOS what
00:27:01
do I do so one recommendation I have is if you have PCOS look at your glucose bikes first it's not the only reason
00:27:08
this can happen but very often when you fix your glucose and insulin levels the symptoms of PCOS go away I was saw
00:27:15
something on Twitter a couple of weeks ago that was trying to make the case that glucose and Insulin responses are
00:27:23
the reason for PCOS yeah some people believe that totally you know it's a very politically charged topic some people believe you have PCOS it's
00:27:34
genetic you can't do anything about it other people believe no no it's a metabolic disease it's a cluster of symptoms that come from high insulin I'm
00:27:40
in that camp but you know there are some cases where somebody has PCOS and doesn't have high insulin levels so what
00:27:47
category do they go into the thing with PCOS Stephen is that it's not a real Condition it's like a cluster of
00:27:53
symptoms so some people could have PCOS and have cystic ovaries and balding somebody else could have PCOS and have
00:27:59
you know missed periods and hair growth on their chin so it can take different forms so I think we're starting to
00:28:06
understand there there variations of PCOS and some are in the insulin resistant category have you seen a woman
00:28:13
res reverse have PCOS symptoms tons in my second book I ran a study three females who were in the program doing my hacks for just a month got their period
00:28:24
back and were able to get pregnant in that month just with my hacks I see PCOS reversal all the
00:28:31
time so these hacks that you you say those three women use to help reverse their their PCOS symptoms what are the hacks oh the hacks
00:28:42
what are the ones that they did so the ones they did were Savory breakfast vinegar once a day veggie
00:28:50
starters and moving after eating and these are four hacks that are the four most important ones of my 10 hacks that I've put together in the four-week method that second
00:29:02
book and if you do these hacks you don't actually have to change anything else that you're eating you don't have to cut
00:29:08
out anything you just add these in I like to see them like um little fairy godmothers that you have in your pocket
00:29:15
and you just put throughout your day like this and you're able to reduce your glucose spikes while still eating what you love in a very low efforts kind of
00:29:21
way and I believe these hacks should be seen like you would see brush your teeth wear sunscreen
00:29:28
drink enough water have a Savory breakfast move after eating have a Savory breakfast so are you saying
00:29:34
people shouldn't be eating sugar for breakfast correct so the concept of a savory breakfast comes from the simple
00:29:40
realization that if you have a breakfast that creates a big glucose Spike you're
00:29:45
affecting your body in many bad ways first of all you're leading to your brain not functioning too well during
00:29:52
that day it's leading to brain fog it can make you a bit confused second it makes you tired it increases Cravings
00:29:58
throughout the day and it also deregulates your glucose levels for the rest of the day your breakfast is very
00:30:05
powerful if you have a glucose bike at breakfast your whole day is a glucose roller coaster so what you want to do
00:30:11
Stephen is always have a Savory breakfast that keeps your glucose level steady a Savory breakfast is what it's
00:30:17
based around protein eggs uh fish meat tofu nuts Dairy protein powder dinner leftovers okay protein it's really important to have protein in the morning then you add
00:30:29
some healthy fats olive oil butter avocado and then if you want for taste you can add a bit of starch like a piece of bread for example or some potatoes importantly a Savory breakfast contains
00:30:42
nothing sweet no cereal no muffins no orange juice no granola no fruit puree none of that it's really key sugar in my coffee no no no no if you want sugar
00:30:54
have it as dessert after a meal after lunch or after after dinner because after your lunch and after your dinner
00:31:00
you have lots of food already in the digestive system so any sugar you put in afterwards is going to impact your
00:31:06
glucose levels less you said that if I have something sweet for my breakfast I'm then going to be on a glucose roller
00:31:12
coaster yeah why because glucose Spike then insulin comes out and your glucose drop then your glucose are low here you get really hungry you have a lot of
00:31:24
cravings when our glucose levels are dropping scientists have shown it increases the activity of the craving
00:31:30
Center in our brain so it goes like Stephen eat some sugar and you can't control that so what you do you reach for more sugar bam another glucose Spike and then you just continue your whole
00:31:42
day like that so you sort of put yourself into a corner if you start your day with a spike and it's really
00:31:47
difficult to get off that roller coaster does that roller coaster last across days good question generally during the night is sort of resets and my glucose
00:31:58
test I saw that when I go to sleep it kind of flattens out kind of goes quite low at night time
00:32:03
however I've got this unscientific observation where if I start if I had a carrot cake now um there's a high probability that I'd probably want to have a carrot cake by dinner time tonight as well and then when I wake up
00:32:16
the next day I probably I'm going to be more likely to go for the carrot cake again and I if I if I zoomed out on my
00:32:22
life say the whole 12 months of a year there will be maybe like this little week or two in clusters where maybe there's a couple of months in between and then there's this two we [ __ ]
00:32:33
Splurge again where I find it really hard not to reach for something across multiple days now I'm not sure if this
00:32:40
is in my head I think there's a few things going on one The Taste is really addictive so you get addicted to getting
00:32:45
that taste and getting the dopamine don't forget there's the dopamine rush in your brain second with every glucose
00:32:50
Spike you're actually deregulating your hunger hormones so you get you have more Cravings you're hungrier and yes this
00:32:56
can totally last for a few days and I think thirdly if you have the carrot cake at home for a few days maybe you're
00:33:01
just more likely to reach for it because it's there you know but I feel I feel similarly to you I have these phases
00:33:07
especially if I'm really busy and I can't do all the hacks all the time where I'm eating a bunch of sugar and then it lasts until I say okay stop back
00:33:14
on the hacks and I do the hacks for two days and then I'm good again that's the same with me but also I find that if I
00:33:19
do a really big workout yeah for me it helps to break that cycle so if I this weekend I did a re I was I think I was
00:33:26
in that cycle of like I wasn't reaching for sugar as in like something sweet I was reaching for like I was having a lot
00:33:32
of like toast with my breakfast or I was having like carbs and then I did a really big workout and the last thing I
00:33:37
wanted was anything with carbs in or glucose I think it's also in the brain you know cuz you're rebalancing those
00:33:43
hormones that dopamine you're getting endorphins from the workout so you're not seeking all that pleasure from just
00:33:49
sugar okay I think if you're in a cycle where all you're just getting dopamine from sugar it just becomes addictive and you have to do stuff in your life that
00:33:55
allows you to feel good in your brain without having that sugar so maybe I got the dopamine from the workout instead
00:34:01
totally and so I kind of shifted yeah the source of dopamine so that was the first hack which is Theory breakfast
00:34:08
Super Key by the way if you just do one hack do this one it is a complete GameChanger and a Savory breakfast
00:34:15
should keep you satiated for 4 hours which is a long time most people get hungry again 2 hours after they have breakfast so make sure you're having enough protein in your breakfast to stay
00:34:26
full for four hours okay on that what if I fast totally fine make sure the first meal of your day is also Savory so it can be at 8 a.m. it can be at 4 P.M I do not care as long as
00:34:38
the first thing that you eat is something Savory because when you're fasted your digestive system is super
00:34:43
empty and sensitive so whatever you give it whether it's in the morning after just sleeping or whether it's after a
00:34:48
two week fast is going to go really quickly into your bloodstream so you have to be cautious and make sure you're
00:34:54
not giving your body glucose otherwise big [ __ ] do you think fasting is good for you inent fasting I think it's nuanced I think what I've seen is that in men it just
00:35:07
works way better in females it can kind of mess up your hormones you have to be a bit um judicious about when you fast
00:35:15
and we also have to remember guys fasting is a stressor on the body it is a good stressor but it is a stressor so if you have an intense job kids to take
00:35:26
care of you drink coffee you have you know three times a week you do hit cardio then you do a sauna then you do a
00:35:33
cul lunch then you fast your body is going to freak the [ __ ] out you have to like dose these stressors in a way that
00:35:39
is going to be manageable for your body I see lots of women who do all those things I just mentioned and then they're
00:35:45
like and I don't have my perod and I don't understand I don't feel good I'm like your body is freaking out like
00:35:50
relax you can't be putting all these stressors on yourself all the time so I fast when I'm on vacation and what kind
00:35:57
of fasting do you do I like we'll skip a meal we'll skip dinner we'll skip breakfast and it just helps your body
00:36:03
clean up its dead cells and it's really helpful but we have to remember that fasting is a stressor it has great benefits but you don't have to fast in order to be healthy it's very important
00:36:15
to also look at what you're eating because if you're fasting 16 hours a day and then you're just eating junk food
00:36:21
it's not going to be helpful to your body we have to do both in combination do you fast naturally yeah so I haven't
00:36:28
eaten today what time are we we 1:00 um and I won't eat until you've had a coffee I've had a coffee this morning yeah but I won't eat until what 400 p.m.
00:36:39
5:00 p.m. which will be probably you know after I get back to the office and stuff like that you feel good I feel fine so that's the thing right my
00:36:45
recommendation is if you feel great Fab if you feel stressed out if you feel light-headed if it feels hard yeah then
00:36:51
don't do it your body can't handle it just doesn't cross my mind to eat I don't know how people eat it's amazing yeah then go for it live your life Man
00:36:58
live your life Stephen what about calorie restriction do you think much about that I mean it works right if you if few calories you're going to lose
00:37:05
weight but this is one of my favorite stories do you know how calories were invented maybe okay they like put it in a box and burnt it they put yes I I told you that yes so back in the day to
00:37:18
measure calories what do you want to measure the calorie of tell me something some my food car cake
00:37:24
okay okay so if we were back in the day like 100 years ago and we wanted to measure the calories in your carrot cake
00:37:29
here's what we would do we would take the carrot cake put it in a box then put this box in an aquarium filled with
00:37:36
water so you have the aquarium and then inside you have the box with the carrot cake then we would light the carrot cake
00:37:43
on fire inside the small box and measure by how many degrees the water in the aquarium increased in temperature so we're just measuring the heat that is
00:37:56
created when we burn the carrot cake that is how we measure calories by how much heat is generated when you burn a food so if you were to put in that same box I don't know three avocados and you
00:38:07
burnt them you might get the same temperature increase in the water so you might say oh this carrot cake and these
00:38:12
three avocados have the same number of calories but the thing is with the calorie thing it's not actually telling
00:38:18
you what's in the food it's just measuring energy that dissipated when you burnt it it's not telling you the
00:38:25
carrot cake is going to lead to a big glucose Spike going to make you inflamed age faster release insulin whereas the
00:38:31
three avocados will keep you steady and feeling better so two people can be eating 2,000 calories diets one person
00:38:38
can be eating in a way that keeps their glucose nice and steady they feel good good energy F Cravings clear brain not
00:38:45
super hungry all the time the other person can be eating just glucose spiking food and they're having a terrible time they're hungry constantly
00:38:52
they have cravings brain fog insulin release so calories are interesting but they're not not everything we need to
00:38:58
teach people about the molecules in their food I find that to be a much easier way to try to eat a bit less if
00:39:04
you're trying to lose some fat is to just focus on your glucose levels because naturally your hunger hormones
00:39:09
will rebalance you'll have few cravings and it's much easier to eat less is there a story that you've been sent or a
00:39:16
case study from someone that's followed your work that's stuck with you someone that's understood their glucose and had
00:39:21
a big shift in their life I imagine there's thousands but yeah there's many many I think for there's two things for
00:39:28
me there's the the pregnancy stories because I think that's so touching because I've had many friends go through
00:39:33
difficult fertility Journeys and to hear people who were about to embark on really intense fertility treatments and
00:39:39
just tried this and then got pregnant I think that's really cool and then second I think it's the people
00:39:45
whom there was this one guy he's had diabetes his whole life he's like in his 50s um on lots of medication and just
00:39:53
thought he would lose a leg and lose his vision that's what happens when you have type two for a very long time and the thing is his doctors had never
00:39:59
explained to him why he had diabetes they had just told him you know take this pill and I take this insulin and he
00:40:05
read my book and he understood why he got diabetes in the first place and he did the hacks he was able to reverse his
00:40:12
type two diabetes in one year all his doctors were like how did you do it you know doctors don't often have this kind
00:40:18
of information and then he sent me a long message saying now I'll be able to see my grandkid wedding and I really
00:40:23
thank you for that it's so cute you know we're all we're all stuck in this vicious cycle of having this toxic food around us that's making us sick but not understanding how to get out of it and
00:40:36
everybody wants to be healthy that man he was eating stuff that he thought would be good for him he was eating like
00:40:43
the low calorie rice cakes and the fruit smoothies and the lowfat yogurts and all
00:40:48
these things trying to be healthier but if you don't have the right information you can't actually make a change what
00:40:55
would you say to parents it's it's really interesting cuz I I've had the experience of watching a lot of early
00:41:01
parents over the last couple of months and um they care so much about their kids just eating it something that often they'll give them something that is high in glucose does it matter you know
00:41:13
because sometimes people look at kids and go well they're a kid they they'll kind of it won't have an impact on them they'll kind of grow out of it yeah well
00:41:20
we'll make sure that they eat healthy later we just need to make sure they eat something now listen we used to think
00:41:25
type two diabetes was a disease is reserved for adults and now 5-year-olds get it it's very important to help your
00:41:31
kids eat well so that they set up their body in a healthy way one thing that I hear is yeah Jesse I know I should be
00:41:37
giving my kids eggs in the morning but they just keep begging for the cereal and I just I can't say no you know they
00:41:43
they won't they won't let go I have to give it to them and I say what if they were begging you for
00:41:49
cigarettes would you give them the cigarettes like you don't actually have to give your kids this food it's hard
00:41:56
for for sure but if it's a priority for you you can totally do it absolutely and I think it's important to set an example
00:42:04
actually because if you're having cereal and orange juice it's going to be really hard for your kids to take you seriously like come on dad like you know shut up
00:42:12
what you think of giving kids orange juice oh my God it's terrible it's the worst it's it's it's just terrible it's
00:42:17
big rush of sugar can affect it can affect Behavior you know tantrums and the sugar cravings and the sugar lows I mean no it's terrible it breaks my heart
00:42:28
I'm like wow those little bodies are not happy right now you know there's so many
00:42:33
parents that are listening right now like you don't [ __ ] get it you too childless better totally and that's why
00:42:40
Stephen you know when I have kids I totally want to write a book about that because I think there's lots of stuff we can teach a parents about how to feed
00:42:47
their kids it's too easy for me to say this stuff I don't have kids I don't know how it is but I can tell you one thing there will be no orange juice in
00:42:53
my house no orange juice like my mom my mom was addicted to diet coke when she was younger so we never had soda in our
00:43:00
house never and I hate I hate soda now I would never be able to drink any of that stuff because it was never I never
00:43:06
learned to like it so don't be scared that your kid is going to binge if you restrict all the sugary stuff I think
00:43:12
it's the opposite I think if you don't give them the Habit they just won't have the habit I do agree we we um we didn't
00:43:17
have many sweet things or fizzy drinks or anything in in the house and I think as a kid I was resentful because you
00:43:24
you'd go to school and you'd see those things you you'd lean towards them and you'd love them at school but frankly as I've grown older I'm completely cool
00:43:30
with just drinking water all the time that's part partly because that's what we had in the house so my relationship
00:43:36
with water is pretty strong I feel you but you know one thing that parents do tell me is that when they do their glucose hacks and they manage their
00:43:42
glucose levels they're able to be more Zen around their kids and sort of you know stay a bit more um centered when
00:43:49
their kids are freaking out or asking about something a lot their their mood is steadier so they can actually make better choices for the whole family and
00:43:55
they have a bit more stamina and uh then their kids do the hacks and their kids get calmer and then the family is just having a better time generally but it can really
00:44:06
impact even a marriage this a great study I have to tell you about that was looking at married couples so they
00:44:12
recruited 300 married couples and bless these scientists they're just insane so they recruited 300 married couples they
00:44:20
gave each person in the marriage a voodoo doll representing their spouse so if you're in a marriage you have a voodoo doll representing your husband or your wife scientists then asked the
00:44:32
people to put a pin in the voodo doll representing their spouse every time their spouse annoyed them for six weeks at the end of the study they took all
00:44:43
the voodoo dolls counted the pins they also measured the participants glucose levels what they found Stephen is that
00:44:51
those who had more variable glucose levels specifically those who had more low glucose level events which happens
00:44:58
after spikes had put more pins in the voodoo doll representing their spouse so their glucose levels seem to be linked to how irritated they were with their partner and then the scientists
00:45:10
speculated that this had to do with a neurotransmitter called tyrosine and the more glucose roller coaster you have
00:45:17
going on the lower your tyrosine levels and tyrosine balances our mood so the food you eat can impact your marriage can impact how you show up
00:45:27
with others can impact how you feel about other people's behavior it goes really deep it's not just about diabetes
00:45:34
it it impacts who you are as a person your personality so if I stop eating sugar it will save my marriage I mean
00:45:41
you said it it's not it's really interesting I was thinking as you were talking as well
00:45:46
about how glucose is linked to our sort of discipline more broadly you know you were talking earlier about parents and them being able to be more sort of disciplined and strict with and calm
00:46:00
when they themselves get their glucose under control but you think about all of our lives our lives are shaped by the habits that we perform consistently and
00:46:06
for us to have good um habits that are prod conducive with our health our happiness our success then we need to be focused and disciplined and be able to reach for the right things um whether
00:46:19
it's a dumbbell or whether it's our laptop yeah so like do do you ever think much about the role that glucose plays
00:46:25
with our sort of discipline to be who we want to be to sh up how we want to sh up completely because so many people are
00:46:30
stuck in a cycle of being a victim to their Cravings being a victim to their fatigue and they can't show up as the
00:46:36
person they want to be and if you switch your diet and use these hacks you can actually be more connected to the version of yourself that you want to be and even just a simple thing like a
00:46:47
Savory breakfast it can deeply change how you show up throughout your day instead of being exhausted at 11:00 a.m. needing four coffees feeling this lethargic in your work meeting then at 3
00:46:59
p.m. thinking oh I really want to have a nap I would have a nap on the floor right here if I could looking for sugar all the time you actually have a clearer
00:47:05
brain like we know glucose spikes are linked to even just brain fog and brain fog is a debilitating symptom to have
00:47:12
you can't show up as the person you want to be I would never be able to do the work that I do if I didn't have my
00:47:17
glucose under control and I learned that from the very beginning that's why I got into this work in the first place but
00:47:23
100% agree with you yeah so the first hack we talked about was the Savory breakfast there was the second one you
00:47:29
talked about vinegar which we talked about last time which I remember I was really repulsed by but you count this as one of your most important hacks is to
00:47:36
eat vinegar every day it's drink one tablespoon of vinegar in a big glass of water before your biggest meal of the
00:47:42
day and the reason it's important Stephen is because it's easy and I'm all about easy hacks big bang for your bck
00:47:48
so vinegar contains acetic acid which interacts with your digestive enzymes and cuts the glucose Spike of your meal
00:47:55
by up to 30% with no effort so if you want a super low effort albeit not very delicious super low effort hack to try do that and see how you feel with a
00:48:06
smaller Spike and a smaller crash few Cravings less fatigue what kind of vinegar any kind of vinegar it can be
00:48:12
the vinegar you have at home literally tonight just grab the white vinegar in your kitchen and not the cleaning vinegar if it's next to the toilet paper
00:48:19
it's not the right vinegar you want the kitchen vinegar one tablespoon in a big glass of water dilute it drink it 10
00:48:25
minutes before having your dinner see how you feel what's what role is the water playing in this just dilution so
00:48:30
that it doesn't hurt your teeth because your dentist won't be very happy if you take a shot of vinegar because it can hurt your teeth's enamel okay so that's
00:48:38
hack number two and that's really to sort of line my stomach to so no that's to interact with your digestive enzymes
00:48:44
the line stomach is the third hack which is Veggie starters so all around the world if you look at different cultures
00:48:51
you see this habit this tradition of starting your meal with veggies in Italy aunti
00:48:57
in France crud raw vegetables at the end of your at the beginning of your meal in the Middle East you start your meals
00:49:04
with herbs by the bunch right why are we doing this veggies first thing well recently scientists have discovered why it's so powerful it's because veggies contain fiber we love fiber she's the
00:49:16
best when you have fiber at the beginning of a meal what it does is that it coats your intestine it makes this
00:49:22
sort of protective barrier this protective mesh kind of goo fibrous mesh and so any glucose you eat afterwards will not be able to go through your
00:49:33
intestine into your bloodstream so quickly so it slows down the arrival of glucose into your blood and it slows
00:49:40
down that Spike you can make the experiment if you're wearing a monitor just have a a small plate of you know
00:49:47
carrots or spinach or broccoli or cherry tomatoes or whatever veggie you like before a meal and see how much smaller
00:49:53
your glucose spike is you stay Fuller for longer have few crat and you're helping your body from within too and
00:49:59
the fourth one you mentioned was moving after after eating yeah so after eating use your body and your muscles for 10 minutes you can clean your apartment go
00:50:10
for a walk with your dog dance to a few songs if you're at the office you can do calf raises under your desk like this so
00:50:17
you just sort of push up onto the balls of your feet up and down for 10 minutes nobody will see and your calves contain
00:50:23
a muscle called the Solus muscle which is really good at soaking up glucose but it's what we were talking about earlier
00:50:28
Stephen your muscles are really effective glucose dumps and the more you use them to contract the more they're
00:50:34
going to soak up glucose from your bloodstream to use for energy so that's the four hacks Savory breakfast vinegar
00:50:42
once a day veggie starter once a day you can also combine those two and do like a vinegar dressing on a veggie starter and
00:50:49
then moving after eating and then when you want to get Pro you go to all my other hacks people talk about being in a food comr after they've eaten yeah which
00:50:56
which is I mean the antithesis of what you're you're saying absolutely food coma is like a combination of brain fog
00:51:02
and fatigue right and what's going on there well I think there's a lot of things going on but one study that's
00:51:07
really interesting shows us that in rats when you create lots of big glucose spikes and when you monitor the activity of their neurons in the rats scientists noticed that the more glucose spikes
00:51:19
they had the slower the speed of the signal between their neurons so their brain was literally slowing down the information was going more slowly
00:51:31
throughout the brain and they're the they theorized that in humans this could lead to brain fog so you have glucose
00:51:36
spikes linked to brain fog and your mitochondria becoming exhausted from Big glucose spikes potentially making you
00:51:43
really tired you know 90 minutes after eating with the hack food coma reduced significantly so you can actually do stuff after eating instead of just being lying down and not being able to get up
00:51:55
and you took these hacks and you did an experiment right on page seven of your book the glucose goddess
00:52:03
method you talk about this 2,700 person pilot experiment that you did in 2019 yeah which of the hacks did you use for this experiment and what did you find so it was these four hacks so it was a
00:52:16
four-week experiment week one you start your Savory breakfast every day you do that for the four weeks week two you add
00:52:24
in vinegar once a day you continue for for the rest of the three weeks week three you add veggie starters and week
00:52:30
four you add moving after eating you don't have to change anything else about what you're eating I'm not cutting out
00:52:36
sugar I'm not telling you to not drink alcohol I'm not telling you to not drink pasta I'm just asking you to add these
00:52:42
for hacks in and see what happens and these people were from 110 countries yeah I recruited I recruited them online on through Instagram between the ages of 20 and 70 years old mhm and what
00:52:55
happened listen the results were really stunning so 90% of people reduced their Cravings 90% of people had more energy
00:53:02
you had really significant impacts on sleep on hormones on skin on mood on Diabetes I mean of course this is not a you know Placebo controlled randomized trial it's just an experiment I didn't
00:53:15
have a control group but these numbers are pretty remarkable and that's what I see when I meet people when I see the
00:53:21
testimonials from my readers so just very quick impact because glucose spikes imp act all parts of our system physical
00:53:29
and mental and when you balance them Stephen you're creating a much better foundation for your body and your mind
00:53:36
to be healthy and these are self-reported symptoms right totally yeah so we did a survey at the end of
00:53:41
every of the four weeks and uh just measured the results and when you say there's no control group that means that
00:53:48
there wasn't another group who weren't who were doing like a different kind of intervention or Placebo no okay so it
00:53:54
was just 3,000 people doing the hacks and I was just asking them questions uh at the end and it says here 40% roughly
00:54:02
40% of people who wanted to lose weight did in fact lose weight in those four weeks yeah with no calorie restriction
00:54:07
no request to eat less and the reason this is interesting is that even though weight loss is not the primary objective of balancing your glucose levels what happens when you reduce your spikes is
00:54:19
that you reduce Cravings because you're not activating that craving Center anymore you reduce hunger you have more
00:54:25
energy to potentially move more and you lower your insulin levels now this is very important because when there's insulin present in your body you cannot burn fat insulin is storing fat and
00:54:38
making more fat and when you lower insulin you can actually burn some of the fat that you stored and there's
00:54:44
going to be people screaming because they want to know the other sort of six this 10 right yeah I can go through all of them if you want sit the other six AR
00:54:51
of course of course of course so another hack is eating your food in the right now this is kind of similar to the
00:54:58
veggie starter it's just a bit more complicated and it's really where the science it's really what the science
00:55:03
shows us the science shows us that if you eat a meal in the right order meaning veggies first then proteins and
00:55:11
fats then starches and sugars instead of the opposite you reduce the glucose Spike of the meal by up to
00:55:18
75% you're eating the same meal the same quantity the same food just the order and using that fiber first mentality is going to reduce your Spike significantly just to be clear this
00:55:29
doesn't mean that I'm going to gain less weight from that meal well no because it doesn't H you
00:55:36
know weight loss doesn't happen within one specific meal but it does mean you'll have fewer Cravings a couple
00:55:41
hours after that meal so maybe you won't reach for the donut okay that's how it would work so indirectly I might not
00:55:46
game more away exactly exactly so eating your food in the right order okay having
00:55:51
a Savory breakfast we talked about it veggies first we talked about it vinegar we talked about it moving after eating
00:55:57
we talked about it and then there's clothes on carbs so that means anytime you eat
00:56:03
starches or sugars which are the big category of carbs make sure you're never eating them naked or on their own
00:56:10
because if you eat them on their own plof they just turn into glucose really really quickly so instead of having a
00:56:16
slice of bread on its own have bread and some avocado add some fat to that that's
00:56:21
a good clothing to add or add some protein or add some Fiber if you're having a carrot cake don't have it on
00:56:27
its own have it with a Greek yogurt for example so that's clothes on carbs it's really easy to remember especially if you're going throughout your day and you can't really pick what you're eating
00:56:39
because you don't have many options just think clothes on carbs then we have Savory snacks so during a day if you want to
00:56:46
have a snack between meals when your stomach is empty try to have something Savory that won't increase your glucose
00:56:53
spikes instead of having something sweet then another hack that we kind of touched on is if you want to eat
00:57:00
something sweet have it as dessert instead of on an empty stomach so if I want a cookie or a carrot cake I will
00:57:06
make sure to buy it in the morning if I know where I want to get it from and then have it as dessert after my lunch or after my dinner so I'm not removing
00:57:13
any of the sugar from your life I'm just showing you how and when to eat it so it will reduce the glucose Spike and then
00:57:21
we have always eat your fruit whole never Juiced never dried never smoothed only whole to have that protective fiber in there thinking about your Instagram
00:57:32
you post these photos of glucose spikes with um in response to different foods how do you trial that is that oh great
00:57:38
question are those your spikes yeah those are my spikes or the spikes from somebody on my team but it's really important to note that these spikes are
00:57:46
just illustrating studies trials that have been done by scientists around the world so for example I'll find a clinical
00:57:52
trial showing that vinegar before a meal reduces a glucose Spike it's been shown at scale with a placebo you know proper
00:57:59
clinical study and I'll just make an example with my own data to illustrate that scientific study and that's why if
00:58:06
you swipe on my post you'll see my graph and then the study that I mentioned or in the description of the post I don't
00:58:12
draw any conclusions from my own glucose data I'm not like oh look today I had a green tea and that didn't cause a spike
00:58:18
and yesterday I had a green tea and I also had a piece of I don't know whatever an almond and that caused a biggest [ __ ] so I should be telling
00:58:25
everybody to not have elments like that's not how it works at all it's just an illustration of existing studies
00:58:30
that's my role that's my job that's what I love to do to translate studies that are existing in a way that makes it
00:58:37
easier for people to understand because you can't just give somebody a scientific paper you have to explain it
00:58:44
in a visual way that they can immediately get it so of those visuals that you've made is there some in particular that were most surprising to you or most shocking to you because I'm
00:58:55
going to put some of them on the screen so some of them that come to mind that would maybe had the biggest response
00:59:01
from your audience for example yeah I think some of the ones that show traditional food combinations and how
00:59:06
they're actually good for our glucose levels are fascinating for example grapes and cheese so I'm French and
00:59:12
often when you eat like a big uh plateau of cheese you'll have some grapes there to have with and it you know the glucose
00:59:19
response shows us that if we had the grape on its own it would be a bigger Spike than the grape with the cheese not
00:59:24
only is it really delicious it's Al better for your glucose levels because you're putting clothing on that sugary
00:59:29
carb that is the piece of fruit or ham and melon or rice and beans all these traditional combinations cause smaller spikes than you would expect from the individual ingredients that's really
00:59:43
quite fascinating in terms of the most um shocking ones I think any glucose graph showing food order is
00:59:52
really interesting so for example if you have salad and then then pasta which is
00:59:57
much better for your glucose levels than having pasta and then the salad interesting yeah and that's the food
01:00:03
order hack going on do you know off the top of your head what your most engaged post has been of all time the one that's been shared the most or commented on the most um actually it's one currently at
01:00:15
least on YouTube it's one where I explain where I show an image of an ancestral banana what bananas used to
01:00:21
actually look like in nature and what bananas look like today to illustrate that the fruit that you find today in
01:00:27
the supermarket is not natural so that's a very very popular one and then I think
01:00:32
it's the hacks um it's the glucose graphs and the videos where I explain food order people really love that it's
01:00:38
so interesting to see that if you have your veggies at the beginning of a meal you have such a big impact on your glucose levels whereas we've all been taught that all your food mixes in your
01:00:49
stomach and mixes like big smoothie and it doesn't matter well it does actually yeah that because that's really
01:00:56
easy to change as well totally you don't have to change what you're eating how much you're eating just next time you're
01:01:02
sat at a meal think oh I'm going to have the veggies on my plate first that's it
01:01:07
so powerful these hacks are so easy Stephen I really want everybody to know them I want to become irrelevant I don't
01:01:13
want to have any more work because everybody knows these hacks it's so important for our Public Health I think
01:01:19
some uh vinegar has arrived for you to shot yeah no we can't shot it Stephen we have to dilute it I'm I'll dilute it as
01:01:25
well let for yes so this is side of vinegar but any vinegar works you don't have to buy expensive vinegar it doesn't have to be organic unfiltered whatever just kitchen
01:01:37
vinegar works no I try it straight I've actually never really drink okay but if you're dentist is upset it's not my
01:01:42
fault okay well so Jesse told me to drink this straight no she's an expert she said she's a scientist
01:01:57
oh gosh yeah you're not supposed to do that Stephen no I'm sorry no it's been really lovely getting to imagine if but it's not that bad but
01:02:09
it's not something that I would do for fun yeah but also if you want to have vinegar straight you need to get higher quality vinegar there's some vinegars
01:02:15
that taste really really good but in our case we're just trying to get the acetic acid and we don't need high quality
01:02:21
expensive vinegar we can just do like really cheap vinegar and this is a we just put one tbspoon this is a good hack if you have
01:02:27
a parent that has diabetes and they don't want to change anything about their lifestyle just get them to add this before their meals when they're
01:02:33
eating carbs and you'll see a good impact on their glucos levels okay so I'm mixing it like this you didn't put much in there I put a tablespoon it's a
01:02:41
tablespoon and even that small amount you L it looked like you you kind of filled the lid I fill the lid twice
01:02:47
basically which is approximately one tablespoon I think cuz this is probably like yeah this is half a tablespoon I
01:02:54
would say okay I've done this before and now you can't taste anything you're telling me that that will have an impact absolutely and the studies prove it I can't taste anything
01:03:06
yeah maybe because I just had the big shot I think that's probably why but but totally Stephen I even meet people on
01:03:13
the street or like my readers and stuff and they'll show me that in their purse they have a little um bottle of vinegar
01:03:18
they take with them it's super easy and you know I was very skeptical and I think everybody was super skeptical
01:03:23
about the vinegar thing until the studies were widely read it's it's an amazing ingredient that's been used for
01:03:31
Millennia for its health benefits but now we understand how it works it has impact on visceral fat on cholesterol
01:03:37
levels on glucose and on insulin levels it's a magical ingredient it's super cheap so have some vinegar but be very
01:03:43
careful now a lot of big brands are jumping on this and are making vinegar drinks that have sugar in them so you
01:03:48
want straight vinegar you don't want anything that has even a tiny bit of apple juice or sugar uhuhuh straight
01:03:54
vinegar you said visceral fat yeah is that belly fat yeah it's the fat between your
01:04:00
organs it's the fat that's really bad for you so you can have fat that is sort of on the outside of your body and you
01:04:06
can you can grab it you know you can grab it and you can really pinch it speak for yourself no I totally have
01:04:12
nice fat here that I can grab yeah yeah so this fat you know I can grab visceral fat is underneath my muscle layer and
01:04:20
you would know if somebody has visceral fat if they have kind of a big hard belly have you ever seen that and they
01:04:26
just kind of but if you touch it you can't make it into a roll that's visceral fat that's between your organs and that's really bad for you so vinegar
01:04:33
helps of course this is not a magic solution that's going to fix all your issues and you know prevent ton of
01:04:39
diseases it's a good Ally to have and I'm all about little allies you bring with you Gentle Giants you have
01:04:45
throughout your day that are going to help you get to Health in an easy manageable way so so if I have that
01:04:51
glass that you've just made for me which basically I can't taste the vinegar in because it's been dilated by water and
01:04:56
then I eat something yeah remind me again of the impact that that will have on my glucose Spike so it'll reduce your
01:05:03
glucose Spike by up to 30% and your insulin Spike also by up to 30% the way it works is that you have these little scissors in your stomach like miniature
01:05:15
scissors called enzymes their job is to chop up the starches and sugars and turn
01:05:20
them into individual glucose molecules it's a part of your digestive process these enzymes
01:05:26
do this job vinegar will temporarily inactivate some of those little scissors essentially slowing down how quickly the glucose arrives into your bloodstream
01:05:38
it's all about velocity we're all about trying to reduce the speed of arrival of
01:05:43
glucose into your bloodstream that's the key so vinegar is a really effective way of doing this one of the things that I
01:05:51
read online as well about glucose and again this is like conspiracy theories that are
01:05:56
I read this is a variation of the Tweet um I'll read it out it says sugar in a baby's brain is called ADHD sugar in adult's brain is called dementia and
01:06:07
Alzheimer's sugar in your eyes is called glycom sugar in your teeth is called cavities sugar on your skin is called Aging sugar in your sleep is called insomnia sugar in your blood is called
01:06:20
diabetes sugar on Wall Street is called a billion dollar industry boom I get the
01:06:27
point I think sugar is definitely one of the main drivers of all these things but
01:06:32
there's other stuff going on of course but I like that I think the Alzheimer's one is really interesting to talk
01:06:37
about there's a study that has followed people for 30 years and they found that people who had elevated glucose levels in their 40s were more likely to get
01:06:50
Alzheimer's when they reach 60 70 80 so having high glucose levels at midlife is
01:06:57
a risk factor for Alzheimer's when you're older not only that but scientists have started to see that some
01:07:03
of the things you see in the brain of someone with Alzheimer's are actually similar to what you see in the body of
01:07:10
somebody with diabetes namely inflammation glycation and insulin resistance so much so that some scientists call Alzheimer's type 3
01:07:23
diabetes diabetes of the brain pretty freaking fascinating there's going to be so many people that are listening to our conversation when we talked about PCOS or Alzheimer's or
01:07:36
all these kinds of things I think like how how is it fair that I've got these conditions when I don't even eat as much
01:07:43
sugar as most people yeah you know they probably look at someone who is really binging out on sugar who doesn't have
01:07:50
any of these things if I was a woman and I had PCOS and I ate just a little bit of sugar I'd be like this is not fair and a second ago when you said at 40 if you have elevated gluc glucose levels is
01:08:03
that relative to like or is that to your response no they're looking at fasting glucose so a measure of a how diabetic you are essentially if you're healthy pre-diabetic or diabetic so it's not
01:08:15
looking at the spikes it's looking at your Baseline in the morning which is what doctors measure with a blood test
01:08:21
oh okay yeah yeah but Stephen life is unfair like I my glucose spikes led to terrible mental
01:08:29
health episodes of depersonalization lots of people I know eat so much sugar all the time have never had one mental
01:08:35
health issue in their life I like I don't have all the answers to that we just know that on average if you look at
01:08:41
everybody by reducing those spikes you're going to reduce the likelihood of these diseases but you see people who
01:08:46
like smoke two packs of cigarettes a day drink two liters of orange juice and live to 120 with no health issues and
01:08:52
you have people who are perfectly healthy who get cancer at 25 and die like I'm not God I don't know but what I
01:08:59
do know is that in a lot of cases when you have a condition that's linked to glucose levels and you apply these hacks
01:09:05
you can get relief or remission that's all I know are there any societies where they just don't really eat sugar that
01:09:11
you you can think of or any sort of I think any any culture any country that's been globalized and now has access to like fizzy drinks and stuff it's so addictive that stuff as soon as you introduce it somewhere everybody starts
01:09:22
drinking it I'd love to do a continuous glucose monitor on like the heads a tribe or something in Africa and see
01:09:28
amazing if they're like inflammation levels and stuff yeah I would do continous glucose monitor but also
01:09:33
fasting glucose levels right to just kind of see what their Baseline is at do any of them have diabetes pre-diabetes
01:09:39
or not at all what's going on but yeah I agree it's fascinating you mentioned a term earlier that I've only ever heard used when talking about a zmek glp1 yeah
01:09:48
what what relationship does glucose have with gp1s and what the hell is a glp1 it's so interesting so
01:09:55
in your digestive system you have these little cells they're called L cells and they're like little sensors and they
01:10:01
just hang out there in your digestive tract just like chilling and doing nothing and then as soon as you eat and
01:10:07
they sense food they wake up they're like alert we have a job to do and their job is to release a substance called glp1 this
01:10:18
substance then goes to different parts of your body and tells you that you've eaten enough food and you can stop
01:10:24
eating so for example you're having a big plate of pasta the starch goes into your
01:10:30
digestive system the little L cells sense the pasta they're like oh we've eaten food and then it tells your brain
01:10:35
Stephen you can stop eating you don't have to eat another five pounds of pasta you're satiated M and you become less
01:10:41
hungry not only that but glp1 also helps your body deal with that glucose spike it says alert glucose is here let's put some of that glucose away into liver
01:10:53
muscle and fat cells so glp1 is a totally normal part of our physiology it's been there forever we all have it but recently it's been kind of
01:11:05
um just taking advantage of so there were scientists and Pharma companies who said hey this gp1 thing is pretty cool
01:11:13
what happens if we give somebody 10 times 20 times a 100 times more glp1 than they naturally have what what's going to happen Let's test that so they did that and what happened was people's
01:11:25
glucose levels started decreasing a lot because remember gp1 puts glucose away second impact people stopped eathing they were not hungry anymore
01:11:38
they appetite Zapped gel1 is a very powerful appetite suppressant especially when you have it in massive doses so the fmer companies were like huh this is going to be a helpful drug and first it
01:11:50
was just for people with diabetes okay to reduce your glucose levels now it's been used for weight loss
01:11:55
basically throughout the world it's so popular and you might think oh Jilin is so cool it's helping people lose weight
01:12:01
for me Stephen I'm like guys do you realize what's going on do you realize that we've had to invent a drug to
01:12:08
prevent people from eating the food around them because the food around them is so toxic that it's making them sick
01:12:14
it's as if we found out that top water was toxic and killing us and instead of fixing the top water being toxic we invented a drug that made you less thirsty
01:12:27
how messed up is that that we need this drug today to protect us from the food around us because the food around us is causing so many issues so that's my little soap box
01:12:38
but the glp1 drugs are really interesting because they cut people's appetite so people lose a lot of weight
01:12:45
there's a few problems with those first up to 40% of the weight that is lost is actually muscle mass they're not drugs that just make you lose fat you lose cells from everywhere in your body and
01:12:57
muscle is really important for longevity for health for your glucose levels and then when people stop taking these drugs on average they they gain back 70% of
01:13:08
the weight that they lost and they don't gain back muscle they gain back fat so if you're on one of these drugs you can actually end up in a worse situation when you stop taking it so if you're on
01:13:19
one of these weight train three times a week eat a lot of protein to make sure you're not not losing too much muscle mass and I see this everywhere some people they just need this stuff because they're so stuck in a cycle of not
01:13:31
having access to good food and in a in a cycle of um of Crisis essentially their body is really broken they're really
01:13:37
sick and they just need a way out but to me it's um it's wild that we got to this
01:13:43
point are you saying that you're not a fan of people taking a zenek or are you saying that you're not a fan of the
01:13:49
environment that has caused the need or rise in I'm not a fan of the fact that we today need this to save people's lives because the food system is so toxic and messed up that the only
01:14:00
solution is to stop people from eating the food around them what's the solution though is it is the solution you're proposing that the government regulates
01:14:07
food more harshly yeah I think it's it's regulation it's also you know these big
01:14:12
food companies the food industry they need to be making money right they need to make sure their shareholders are
01:14:17
happy and the problem is most of them make toxic products that are full of sugar but they would love to make products that are lower in sugar people
01:14:25
don't like the lower in Sugar products we have it's just like a systemic issue we have to all fix together we either have to say okay all food companies
01:14:32
nobody's allowed to put more than x amount of sugar in any product ever and then we have to educate people and tell
01:14:38
them hey anytime there's sugar in a product that's dessert that's not real food we have to give people access to
01:14:44
food so many people live in food deserts and all they have is soda and processed frozen meals it's it's a
01:14:51
global complicated complicated problem I don't have the answer to it but but I'm hoping that people are waking up and
01:14:58
trying to make change happen I was listening to a conversation this morning funly enough in the shower and in part
01:15:04
of the podcast they said um there was one of the hosts who was trying to frame it as this kind of like sugar conspiracy
01:15:10
theory yeah and this like processed food cons conspiracy theory where like big farmer like all in on it and there's like these evil people in this like
01:15:16
Tower or whatever and then it was rebutted by the other host who basically made the case which I kind of believe
01:15:22
that actually it's not necessarily this big conspiracy theory it's really a case of incentives like commercial incentives
01:15:28
and he explained that one of the leading soda brands that we all know in drink the probably the most famous in the
01:15:33
world they basically ran a study where they put um different amounts of sugar into their drink to see what sold the
01:15:40
most and the scientists there put like 30 grams in 40 grams in 50 gr 60 gram in some people loved 30 gram some people L 60 grams of sugar but the thing that resulted in the highest sell through of
01:15:52
this drink that we all know of was like 42 g of sugar so that's what they went with absolutely and again like it sounds
01:16:02
really really evil but when you just break something down to the incentives a company has a key kpi and okr and a
01:16:09
metric of make more money they are publicly listed they've got investors they don't make more money they die so
01:16:15
that's their incentive and if they find out that 42 grams of sugar in a drink is going to result in that goal being met
01:16:23
then that's what they're going to do totally St I used to think when I was younger that diabetes was sort of invented by the
01:16:29
food industry and the Pharma industry because when you think about it like it's a perfect disease because when you have di diabetes is caused by eating too
01:16:36
much crap food over too long and then once you have diabetes instead of saying hey stop the crap food they just give
01:16:42
you medication that allows you to keep eating the crap food and manage your condition and then you need more
01:16:47
medication and you're eating more crap food and then you die so I thought this is like the perfect conspiracy if big
01:16:52
food and big Pharma were like how are we going to make the mov money possible but actually it's way more complicated than that it's it's it's a very tough
01:17:00
situation I don't have the answer but I'm hoping that in my lifetime we see some progress because I really do
01:17:05
believe that the people in these companies they want to do better they want they don't want people to die they don't want people to get sick but they
01:17:11
also have to make sure that the company's making money so how do you bridge those two that's really
01:17:17
interesting question I don't know how to say this you in a way that you're going to understand but perfect head is
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or waos or you can get it online and here's a secret that you've got to keep to yourself I'm going to give you 40%
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checkout when you try it make sure you tag me on Instagram and and say Steve you were right it's banging you are
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and I'm excited to see it what about menopause interested in this I've talked a lot on this podcast about menopause
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but is there any link between glucose glucose spikes and menopause yeah so unfortunately once you go through men
01:19:24
menopause your glucose response to the same food becomes higher so your body is less good I know you're making a sad face I know it's difficult you your glucose levels naturally increase your
01:19:35
glucose spikes naturally increase what I have found in the studies which is interesting is that in females going
01:19:42
through menopause when you reduce the amount of sugar in the diet and reduce their glucose spikes you do get some
01:19:47
relief from your symptoms whether it's in insomnia hot flashes you do see that food can impact how bad of a time you have when you go through this
01:20:00
process H have I depressed you no no I just so okay so I've got the hacks I kind of understand the impact that glucose is having on my body now um I
01:20:11
guess the it's funny because there's a whole spectrum of people that listen there's some people that listen to this that
01:20:18
will be on one side of the spectrum where they're really struggling with sugar maybe they're clinically obese and maybe they just can't get out of that
01:20:25
that roller coaster those cravings and it's probably somewhat emotional yeah there probably some kind of trauma there
01:20:34
or something maybe there's a genetic predisposition or whatever but for those people like I I I don't know I don't
01:20:40
know what what to offer them really like what what can I offer them what can we offer them so people who are stuck in a
01:20:47
craving cycle that are the extreme end of the craving cycle okay so when you're at the extreme end of the craving cycle
01:20:54
you are a Vic vitim to your sugar Cravings throughout the day you'll be like I need sugar I need sugar you go grab it right yes this can be due to
01:20:59
emotional factors but also it probably means that you're on a big glucose roller coaster it means you're activating that craving Center in your
01:21:05
brain multiple times every two hours if before you eat something sweet next time you have a craving if you do one of these things either you have a tablespoon of vinegar in water either
01:21:16
you have something else before it a little bit of broccoli some cherry tomatoes a carrot some almonds something
01:21:22
that's going to put some clothing on those carbs you'll be ble to get the dopamine from the Cravings sorry you'll
01:21:27
be able to get the dopamine from the sugar with less of a spike and less of a crash so less activation of the craving
01:21:33
Center in your brain and if you do this throughout the day you're going to feel a little bit less urge for that sweet
01:21:39
food I don't think we can say these people are not going to benefit from studying their glucose levels I think that would be misguided you must have so
01:21:45
many people that message you though that have just tried and tried and tried and tried yeah listen for some people like
01:21:51
they just can't do it it's just hard for them you know they're in a difficult economic social relationship situation
01:21:58
and they just can't do the hacks right now maybe they'll be able to in a year but most people who try and who are able
01:22:04
to get their hands on savory breakfast ingredients on vinegar on some veggies they see really good impact and that's
01:22:11
what drives me really and I guess much of what might motivate them or give them the
01:22:16
discipline to stick is I mean this is certainly the case for me is getting really clear on why why all this stuff matters you know I don't think humans
01:22:24
are particularly good at thinking too far into the future I think we're good at dealing with prevention is not sexy
01:22:29
right like if you tell somebody oh these glucose hacks are going to be good for you so you prevent Alzheimer's like nobody really cares unless you have a
01:22:34
parent with Alzheimer's but this stuff not only does it help you long term but even just forget about that it will help
01:22:40
you feel better today have fewer cravings for sugar today have more energy today to go and get your to-do
01:22:46
list done sleep better tonight that's the stuff that motivates people and it's easy Stephen it's easy Savory breakfast
01:22:53
vinegar veggie star movement it's easy and you feel the impact immediately so you want to keep
01:22:59
going and on that point of today if I'm doing a podcast episode and I've got I'm sitting here for three four five hours sometimes for somebody do you recommend
01:23:05
that I avoid glucose before I do the podcast to make sure my cognitive performance might 100% yes studies show
01:23:12
that when you have a big glucose Spike for breakfast before you do a cognitive task you are not as good on the
01:23:18
cognitive task as if you have steady glucose levels because your brain also uses glucose for energy and so it feels
01:23:24
the ups and the downs and the inflammation and the glycation if you want to really fuel your brain have a nice savory breakfast or eat nothing if
01:23:31
you don't feel like eating well you said that my my brain uses glucose for energy so if I have a massive bowl of sugar
01:23:37
right before this conversation isn't my brain going to be like no it's like your mitochondria it's like the plant some
01:23:43
glucose steady supply good too much glucose at once stress stress in your mitochondria stress in your body too
01:23:50
much water at once in a plant plant dies you want to make sure the supply is is nice and steady the variation is what
01:23:56
causes issues um you gave me this blue tube that's in front of me what is this it
01:24:03
says anti-spike formula I can't even pronounce it that's not English oh did I give you a French
01:24:09
you give me aen French one okay in English it should say makes the glucose Spike of carbs and
01:24:14
sugar up to 40% smaller what is it okay it's like It's So for anybody that's just listening on
01:24:20
audio it's this little jar of tablet little capsules um on each capsule it says anti-spike half of the capsule is green the other half of it is this sort of
01:24:32
like beige color and it's got a powder in each capsule um the 60 capsules in this little jar mhm what is it this is just me
01:24:43
putting some Cutting Edge signs into capsules so people can use it so there have been two big scientific
01:24:50
realizations that I wanted to share with people the first one has to do with glp1 so you know those little cells that are
01:24:56
sensing food and that produce gp1 in your body that I was mentioning nice there's a molecule in lemon look at me look at you st who would have thought who would have thought look at us there
01:25:07
you go the glucose goddess himself drinking vinegar in this hand anti- Spike formula in this hand we're
01:25:14
going to live forever you're going to live forever we're going to live forever I really want to live until like 150 mostly because I want to see if they
01:25:19
find aliens anyway that's a sidebar so do you know what me I just did that did you recognize it where that that guy guys I think it's hot ones and I like
01:25:26
look at us look at us look at us who thought you're you're perfect Stephen I'm so proud of you wait wait so I want to tell you this because it's really cool so you know lemons they're really yellow yeah okay so the reason they're
01:25:38
yellow is because of the substance called aroc citrin it's an antioxidant it's really good aroc citrine has been
01:25:45
discovered by scientists to be really good at increasing the amount of gp1 your little L cells make so on the one
01:25:51
hand you have like extreme Pharma drugs giving you way too much gp1 and then on this side you have natural stuff that
01:25:57
can naturally increase gp1 which helps your glucose levels your cravings and your satiety so this lemon molecule
01:26:05
arrine if you have enough of it it's going to increase the amount of gp1 your cells produce the thing is Stephen you
01:26:12
need to have a lot of it you need to drink like one and a half liters of lemon juice per day to get enough to
01:26:19
impact your cells or you can extract it and you can concentrate and that's what I've done and put into anti-spike so this is a really cool natural molecule that I want people to have access to to
01:26:31
do the natural gp1 increase so this could low glucose Spike by up to 40% so the the lemon extract doesn't do the glucose spike it does the glp1 thing the other thing that I've put in anti-spike
01:26:42
is an extract from mulbury Leaf so mulbury Leaf contains a molecule called D NJ super cool molecule when you have it before a meal it goes and it
01:26:53
interacts with with those little scissors I was telling you about that vinegar acts on and it prevents up to 40% of the glucose in your meal from
01:27:00
being absorbed into your bloodstream so it just cuts by 40% the glucose absorption just the glucose it doesn't cut the vitamins the protein the minerals nothing so I've put these two
01:27:12
amazing scientific discoveries into this bottle with the best quality extracts Etc because they were not on the market
01:27:18
and I wanted people to have access to them again you can just do the food hacks you don't need this but if you want supplement health
01:27:24
don't go for burin don't go for vinegar capsules this is what you need what is uh what is the most important thing we
01:27:30
haven't spoken about that you think we should have um there's a new study that I wanted to mention on depression which
01:27:35
I think is really interesting that has followed people for 10 years so it followed 300 people none of them had
01:27:43
insulin resistance or depression at the beginning of the study and insulin resistance as I explained is just a
01:27:48
consequence of lots of glucose spikes over a long time they follow these people for 10 years they found that in
01:27:54
the people who developed insulin resistance within those 10 years there was almost a twofold increase in the
01:28:01
development of major depression as well so insulin resistance is correlated to major depressive disorder not saying it's causing it but for me the connection between glucose and mental
01:28:13
health is truly fascinating and as you know and we discussed on our previous episode that's the reason I got into
01:28:19
this in the first place and seeing more studies come out like this linking the two
01:28:25
I think we're going to learn so much in the next few years I mean I think as you were saying that I was thinking about
01:28:30
you know if I have a high glucose diet then it has a ton of Downstream consequences one of which is like my
01:28:36
sleep is going to be terrible if my sleep is terrible I'm probably going to be more likely to be depressed yeah
01:28:42
absolutely do you think much about sleep in glucose has anyone ever I do yeah there are some studies showing that if
01:28:48
you go to bed after dinner that that has caused a big glucose Spike you're going to have have less restorative deep sleep
01:28:55
and for me if I go to bed with a big rcos bike at dinner in the morning I wake up and I'm so hungry it's always
01:29:00
like I inevitably if my dinner causes a big spike I'm hungry as soon as I wake up like gargling hunger so I think sleep and food are more related than we think
01:29:11
and then if we're tired our glucose spikes will be higher the next day which means we'll have more Cravings because if your body's tired it can't manage glucose as effectively in fact another
01:29:24
study I want to mention which is really cool so you're a coffee drinker now M Coffee in some people causes glucose
01:29:30
Pikes even black coffee because of the stress response have you ever seen a glucose bike from coffee I've not looked
01:29:37
okay then then let's hope you don't but in some people it causes a spike especially
01:29:42
in people who feel a bit jittery and anxious when they drink coffee here's the study it showed that if you if
01:29:47
you're tired and you didn't sleep well you should drink your coffee after your breakfast instead of before four and it
01:29:54
can cut the glucose Spike of your coffee by up to 50% and also I think it makes sense from
01:30:00
a cortisol standpoint if you're exhausted and you just have a bunch of coffee first thing when you wake up it
01:30:06
might be a lot for your body to handle so even black coffee can cause the glucose yeah in some people yeah in me
01:30:11
it never caused it uh didn't prevent me from becoming way too addicted to coffee
01:30:17
but in some people it caused a spike yeah have you stopped drinking coffee did you say yeah 31 days ago tracking
01:30:24
the day really why yeah because it was a habit that I was dependent on but that didn't serve me and I knew this for years every time I had a coffee I then didn't feel so good and I was like why
01:30:35
did I drink that coffee it just the crash is really intense for me my brain is very sensitive to stuff so it would
01:30:41
just make me have a bit of brain fog I would not think Super clearly but yet every night when I went to bed I would
01:30:47
be dreaming about my flat white in the morning and it was something I really wanted to solve and I don't know why you
01:30:53
know a month ago I was drinking coffee I was like that's it that's the last one for a while and then I didn't have one
01:30:59
the next day or the next day and then after 5 days you just don't even want it anymore and what have you noticed since you've stopped drinking coffee it's so
01:31:06
much easier for me to fall asleep at night like I just I just get in bed and within 10 minutes I'm asleep whereas
01:31:12
before I would think and be in bed and just you know think about stuff have lots of thoughts and just spend an hour
01:31:17
awake essentially and then my brain works better I don't have those big bursts of energy where I would get super
01:31:24
productive and like get all my [ __ ] done but I feel more consistent throughout the day and I feel more like myself I
01:31:30
think that's the biggest part and I feel proud of myself for having done this I know it's not a huge deal but for me it
01:31:35
meant a lot I've been trying to drive this coffee conspiracy for so long and no one will take it what's the conspiracy I just think it's hailed as
01:31:43
this like super food and this super um super drink that really has no impact on us other than if we drink it past 12:00 then it's going to impact our sleep because life of its 12 hours so but I
01:31:55
just think like something that has such a big clear positive impact or at least in the short term of productivity Focus
01:32:03
um that people are so dependent on in culture must be at somewhere having equal and opposite cost what's weird is that all the studies show that people who drink more coffee
01:32:15
have fewer diseases I know it's like so weird how could this be because I I live
01:32:21
by principle that everything has like an equal and opposite cost I think that's like Einstein's theory of relativity or
01:32:26
whatever i' totally butched that cuz I have no idea about anything to do physics but just this idea that you can't isn't it like e equal MC squ where
01:32:33
it's you basically I don't know even what I'm talking about look at me mass and energy yeah like you can't destroy every Force has an opposite effect equal
01:32:39
an opposite effect and so with coffee okay if it brings me really really up and it really makes me focused and productive then there must be an equal
01:32:48
and opposite downside maybe the downside is just you spend a lot of money on it I don't know but it can't be that's like
01:32:53
it's not like a find out it's got to be there's got to be listen maybe it's just one of those things that's actually not
01:32:59
too bad for us I don't know I think one of the downsides is that people often put a lot of stuff in their coffee like
01:33:04
sugar oat milk things that are not good for you you know oat milk is pasta juice anybody listening o milk is not good for
01:33:11
you it's just starch so maybe that's the downside I don't know no I don't don't believe it it's got to be you know again
01:33:18
looking at all the studies longevity Health disease weight loss you know everything it says
01:33:24
the super thing um but maybe we're not focusing don't you think it disconnects you a little bit from yourself maybe
01:33:30
that's the downside that you're you're less grounded you're less in your body you're a bit less authentic to you you
01:33:35
get a bit more like supercharged yeah supercharged maybe that's why maybe that's the downside maybe it is maybe people just value the downside totally
01:33:42
because in our society we love this stuff we love just being in our brain and having a big Todo
01:33:47
list how are you dealing with all this attention I'm in a good place now but it was really tough cuz I'm such a sensitive person um at the beginning I
01:33:58
had no idea what I was doing I had like a Google alert set for my name and I was getting things every day yeah and nobody
01:34:04
teaches you how to deal with this stuff true you have to learn the hard way yeah so now now I protect protect myself you
01:34:10
know I don't read anything and my team filters stuff to me that's important and uh all in all like the the quote unquote
01:34:16
attention I just keep coming back to the fact that you know I believe in what I'm doing it's helpful it's easy I see proof
01:34:23
every every day that it's helping people it's scientific it makes me happy and so all the noise you know all the haters
01:34:29
and stuff you just kind of it's part of the package I guess I think you're all you know having met you and spoken to
01:34:34
you for a long time on and off we go way back now tell me about it um you are one
01:34:39
of the most well-intentioned pure wonderful people I have ever met and in fact when I when I saw that we were having this conversation today I think often times it's a good gauge of the
01:34:50
person because I was really just excited it was like expansive knowing that you were coming here because you're such a
01:34:56
beautiful soul and human and so anybody writing bad things about you I just think just doesn't understand who you are as a person and that's okay we forgive thanks Stephen so kind of you to
01:35:07
say we have um a closing TR on this podcast where the last guest leaves a question for the next guest not knowing who they're leaving it
01:35:17
for and the question that's been left for you is tell us about an occasion that comes to mind when complete stranger did a surprising Act of great kindness to oh yeah I know
01:35:31
exactly it was a year and a half ago I was in London and it was just before this book was coming out and I was in a
01:35:37
phase where you know when you get burnt out and it's just a lot and I was like why am I doing this I just I just want to
01:35:44
quit and I got into a black cab stepen and the driver I think he was an angel or something he just looked in the mirror and looked at me and started saying that was going to make me cry he
01:35:56
just looked at me and he said whatever you're doing it's important he just said that and he just
01:36:02
said whatever you're doing it's important like keep going and it's so crazy that this stuff happens there was
01:36:09
the universe sending me a message or something he was definitely like I don't know yeah that really stuck with me because it really felt like a and I'm a very spiritual person it really felt
01:36:21
like a message from the Spirits you know trying to help me in this difficult moment so
01:36:26
it was not so much a personal thing somebody did but it was something that someone channeled that like really
01:36:32
impacted me why did it matter so much at that moment oh because I go through ups and downs it's hard you know it's hard to drive this idea this project by myself
01:36:44
and to manage all the people and to care so much about the placement of the [ __ ] broccoli on the cover of the
01:36:50
book and it's just it's a lot it's a lot of stuff that I care about so deeply and sometimes it's just it just eats at you
01:36:56
it's so much it's so much and I think it mattered to me so much when he said that
01:37:01
because it felt like okay there's something going on that is beyond what we understand beyond what science understands this was a message from the universe this person had I didn't say a
01:37:13
word Stephen I didn't say a [ __ ] word and he said that to me yeah I mean it's what I took from
01:37:20
what you said is just how a total stranger sing a couple of words can really have such a tremendous impact
01:37:25
like I interpret it as like a message from God but actually whatever maybe he says that to everybody maybe but
01:37:31
regardless of the fact there's something so beautiful about how you never really know at any given moment what anyone's
01:37:37
going through and just a couple of well-placed words can have such a profound impact in just imagine like so
01:37:44
say the this is exaggerating the scenario slightly but you were really going to quit yeah and him saying those couple of words someone that has no idea whatsoever pushed you to carry on on your mission
01:37:55
and pushing you to carry on on your mission saves thousands and thousands and thousands of people's lives and extends their health span and all it was
01:38:02
was a couple of words wild and all of that's going on at all times in our society and we don't even know the sort
01:38:07
of butterfly effect of the impact it's having on people but we can bet on the fact that it's just better to be kind
01:38:14
exactly and we can bet on the fact that if we want to say something nice to somebody we should you know when you see somebody in the street on crutches or
01:38:20
whatever just say like get well soon that kind of [ __ ] is powerful just see them you know it's just being seen I think which is so powerful because you
01:38:27
get into your own head Jesse thank you thank you so much I'm very very excited by your anti-
01:38:33
Spike formula very very excited and my partner is going to be thrilled when I bring this home so thank you for that and I highly recommend because this book
01:38:40
is so beautiful and it's been such a Smash Hit um all around the world I think it sold what more than three million copies or something staggering
01:38:45
like that so congratulations and all your success long may it continue and I have to say what you're doing is
01:38:51
important so please do keep on doing it thank you you're going to make me cry again you're the worst you always make
01:38:58
me cry no I don't do anything what are you talking about you always give me bodyy vineger thank you Stephen wor
01:39:03
thank you so much thank you for being here I appreciate you thank you isn't this cool every single conversation I have here on the dire of a CE at the very end of it you'll know I
01:39:16
asked the guest to leave a question in the Diary of a CEO and what we've done is we've turned every single question written in the Diary of a CEO into these conversation cards that you can play at
01:39:29
home so you've got every guest we've ever had their question and on the back of it if you scan that QR code you get to watch the person who answered that
01:39:41
question we're finally revealing all of the questions and the people that answered the question the brand new version two updated conversation cards
01:39:51
are out right now at Theon conversation cards.com theyve sold out twice instantaneously so if you are interested
01:39:58
in getting hold of some limited edition conversation cards I really really recommend acting quickly
01:40:04
[Music] m