00:00:00
With your diet during pregnancy, you're
00:00:02
programming your baby's DNA. And this is
00:00:04
going to have an impact on your baby's
00:00:05
development and on their future risk of
00:00:07
disease. And there's a lot of pregnant
00:00:09
moms who are eating a diet that's not
00:00:11
giving them the nutrients their baby
00:00:12
needs. This is not the mom's fault. This
00:00:14
is the fault of our food system. This is
00:00:16
the fault of society. And nobody's
00:00:18
telling moms about this. And I wanted to
00:00:20
create this guide to help parents
00:00:21
navigate that food system and see easy
00:00:23
things they can do to help their baby's
00:00:25
development. And I know this because as
00:00:27
a biochemist when I became pregnant, I
00:00:29
just went deep, deep, deep into the
00:00:30
research. And there are some main things
00:00:32
that I learned. For example, 90% of moms
00:00:34
are not getting enough choline during
00:00:36
pregnancy. And choline is super
00:00:37
important. It forms your baby's brain in
00:00:39
the womb. So this is the amount of eggs
00:00:42
that I ate per week during the 9 months
00:00:44
of pregnancy because this is the
00:00:45
simplest way to give enough choline to
00:00:47
our baby. And then your baby needs no
00:00:50
fructose during pregnancy. So sugar from
00:00:52
dessert, from chocolate, from muffins,
00:00:54
from cupcakes, your baby needs none of
00:00:56
this. Because if you have very high
00:00:58
glucose levels during pregnancy,
00:01:00
scientists have found that your baby's
00:01:02
DNA will have epigenetic switches that
00:01:05
are programming them towards having a
00:01:06
higher vulnerability to develop
00:01:08
diabetes, obesity, and psychiatric
00:01:10
disorders. Next, this is basically the
00:01:12
amount of protein that I needed to eat
00:01:13
every single day in the third trimester
00:01:15
of pregnancy.
00:01:17
>> Yeah. because the studies show low
00:01:18
protein diets lead to smaller babies and
00:01:21
potentially this epigenetic programming
00:01:23
of staying smaller throughout life. And
00:01:25
it's findings like that that led me to
00:01:27
create a plan and simple hacks for
00:01:29
pregnant moms and we can talk about
00:01:31
them.
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>> And then what does the research say
00:01:32
about breastfeeding, exercise, caffeine,
00:01:35
and also do you recommend that mothers
00:01:37
take certain supplements?
00:01:38
>> So this is what people need to know.
00:01:44
>> Guys, I've got a quick favor to ask you.
00:01:46
We're approaching a significant
00:01:47
subscriber milestone on this show and
00:01:49
roughly 69% of you that listen and love
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this show haven't yet subscribed for
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whatever reason. If there was ever a
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time for you to do us a favor, if we've
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ever done anything for you, given you
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value in any way, it is simply hitting
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that subscribe button. And it means so
00:02:03
much to myself, but also to my team cuz
00:02:04
when we hit these milestones, we go away
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as a team and celebrate. And it's the
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thing, the simple, free, easy thing you
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can do to help make this show a little
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bit better every single week. So that's
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a favor I would ask you. And um if you
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do hit the subscribe button, I won't let
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you down. And we'll continue to find
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small ways to make this whole production
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better. Thank you so much for being part
00:02:23
of this journey. Means the world. And uh
00:02:24
yeah, let's do this.
00:02:30
Jesse Inospay, the glucose goddess,
00:02:34
for people that don't know who you are,
00:02:36
what have you spent the best part of the
00:02:37
last decade committing your life to and
00:02:40
why?
00:02:42
My work started in the glucose space,
00:02:44
meaning the blood sugar space. I was
00:02:46
showing people how blood sugar impacts
00:02:48
all of us on a daily basis. The spikes
00:02:50
and dips after we eat, they lead to
00:02:52
inflammation, faster aging, cravings,
00:02:54
fatigue, and it's been the basis of my
00:02:58
work because glucose matters for
00:03:00
everybody and it is the core of a
00:03:03
healthy body and mind. And so that's
00:03:05
where I started because it's so
00:03:06
important.
00:03:06
>> We last spoke almost two years ago now.
00:03:09
What have you learned in those last two
00:03:11
years that has evolved your own thinking
00:03:14
or has developed your own thinking in
00:03:15
any way? If we reflect on the last
00:03:16
conversations we had around glucose
00:03:18
spikes and sugar and the health
00:03:20
consequences and diets, is there
00:03:21
anything you've learned in those two
00:03:22
years that is interesting and new?
00:03:26
>> Oh, absolutely. I think mostly the
00:03:28
impact of glucose on mood and on
00:03:32
relationships. For example, there's this
00:03:34
fascinating study that took married
00:03:36
couples and they gave the husband and
00:03:39
the wives a little voodoo doll
00:03:41
representing their spouse. And the
00:03:43
researchers told uh the participants to
00:03:45
put a little pin in the voodoo doll
00:03:47
every time their spouse annoyed them. At
00:03:50
the end of the two weeks, the
00:03:51
researchers counted the number of pins
00:03:52
in the voodoo dolls and they also
00:03:54
measured the participants glucose
00:03:56
levels. They found that the people who
00:03:58
had the most glucose lows had put the
00:04:01
most pins in the voodoo doll
00:04:03
representing their spouse.
00:04:04
>> Wow.
00:04:05
>> So, it's just an association, but it's
00:04:07
interesting. And scientists then found
00:04:08
that when you have very unsteady glucose
00:04:10
levels, it impacts this neurotransmitter
00:04:12
in your brain called tyrrosine that
00:04:14
manages your mood. So, it seems that
00:04:16
with unsteady glucose levels, your mood
00:04:19
is less stable, which could then
00:04:21
correlate to you being more annoyed at
00:04:24
your spouse. So, I think studies like
00:04:26
this have really blown my mind.
00:04:27
>> What's going on when we go through a
00:04:30
glucose crash, per se?
00:04:32
>> So, glucose is your body's energy. So,
00:04:34
your brain is constantly monitoring how
00:04:36
much glucose do we have in our
00:04:37
bloodstream. And steady glucose is
00:04:39
great. When your glucose levels crash,
00:04:42
this indicates biologically that you're
00:04:44
out of fuel. And this is a powerful
00:04:47
signal to your body and your brain to
00:04:49
say, "Alert, alert. We need food. We
00:04:51
need more glucose." And so it creates
00:04:53
all these downstream consequences on
00:04:54
your mood. You become hangry. All you
00:04:56
think about is food. You're in a bad
00:04:57
mood. You're like, "I need to eat
00:04:58
something." You look for a banana. You
00:05:00
look for a cookie. It can also activate
00:05:01
the craving center in your brain that
00:05:03
says, "Steven, go find some chocolate."
00:05:05
And science has shown this. Low glucose
00:05:08
levels creates a cascade of consequences
00:05:10
on how we feel and what we seek. Now,
00:05:12
what's interesting is that back in the
00:05:14
day when we had low glucose levels, I'm
00:05:16
talking like hunter gatherer times, they
00:05:18
wouldn't arrive so quickly because we
00:05:20
didn't have these big spikes that then
00:05:22
led to these big drastic drops. It was
00:05:24
more we ate in a more balanced way with
00:05:25
less sugar obviously. So, when our
00:05:28
glucose became low, it was a bit more
00:05:30
gradual. Today, because we have access
00:05:32
to all this sugar, we can spike our
00:05:34
glucose very quickly and as a result, it
00:05:36
then crashes very quickly. So, the
00:05:38
effects are pretty much immediate and
00:05:40
they're very intense. All of a sudden,
00:05:42
you go from feeling okay to your brain
00:05:44
being in alert mode. We need to find
00:05:46
more fuel. So, we've disregulated our
00:05:48
glucose levels to the point where it's
00:05:50
impacting us in a very unnatural way.
00:05:52
>> Is that in part because we modify our
00:05:54
food? Even fruit. When I looked back
00:05:56
through the history of fruit, apples,
00:05:58
bananas, etc. looked extremely different
00:06:01
before they were modified to be juicier
00:06:03
and sweeter, etc.
00:06:04
>> Completely. It's like dogs. So all the
00:06:06
the dog breeds today from Chihuahua to
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golden retrievers, they all come from
00:06:10
wolves. Humans have been breeding wolves
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together to create these different
00:06:14
species of dogs. They all have that
00:06:17
ancestor of the grey wolf. So humans are
00:06:19
very good at breeding natural things to
00:06:21
serve their purposes. And when it comes
00:06:22
to fruit, it's the same thing. So as you
00:06:24
say, if you compare like an ancestral
00:06:26
banana or an ancestral apple to a modern
00:06:28
one, they look completely different. And
00:06:30
you should pull up these photos. They're
00:06:32
fascinating. Ancestral banana, tiny,
00:06:34
full of fiber, full of seeds, not very
00:06:36
sweet. And then modern banana, full of
00:06:38
sugar, low in fiber, really easy to eat.
00:06:41
So that's the first thing people need to
00:06:42
know about fruit. Fruit is not natural.
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Fruit is the product of human
00:06:46
engineering. However, a piece of whole
00:06:49
fruit also contains fiber and water. So
00:06:51
even though it's been bred to have a lot
00:06:53
of sugar, the fiber in the water reduce
00:06:55
how quickly the sugar arrives in our
00:06:56
bloodstream, making it more or less okay
00:06:59
for us. But the problem comes when we
00:07:02
denature that piece of fruit. Meaning if
00:07:04
we remove the fiber, for example, if we
00:07:06
take an orange and make an orange juice,
00:07:08
what are we actually talking about here?
00:07:10
Actually, oranges are not even a natural
00:07:12
fruit. They were invented thousands of
00:07:13
years ago by breeding by crossing other
00:07:15
species of fruit. To make an orange
00:07:17
juice, you throw away part of the
00:07:19
orange. You throw away the solid part,
00:07:20
which is the fiber. So, you're left with
00:07:23
the sugar of a very sugary fruit, water,
00:07:26
and no fiber. As a result, you're
00:07:28
getting a very unnatural amount of sugar
00:07:31
in your bloodstream with no fiber to
00:07:33
protect the spike. So, a big big glucose
00:07:35
spike. And people often say, "Oh, well,
00:07:37
you know, fruit has vitamins in it, so
00:07:40
therefore orange juice must be better
00:07:42
for you than Coca-Cola." That's actually
00:07:44
a total myth. If you compare a glass of
00:07:47
orange juice to a glass of Coca-Cola,
00:07:49
it's the same amount of sugar, about 25
00:07:51
grams. and the sugar in the can of Coke
00:07:54
and the sugar in the glass of orange
00:07:56
juice, they're exactly the same. They're
00:07:58
glucose and fructose molecules, and your
00:08:00
body absorbs them in the exact same way.
00:08:02
Your body does not make a difference
00:08:04
between sugar from an orange and sugar
00:08:06
from a sugar beat that's now in a can of
00:08:07
Coca-Cola. I I hope that orange juice
00:08:12
disappears from school lunches, from
00:08:14
hospital meals. The World Health
00:08:15
Organization recommends 25 gram of sugar
00:08:18
per day or less. So, with just one glass
00:08:20
of orange juice in the morning that you
00:08:22
squeeze at home that you think is good
00:08:23
for you, you're already at the maximum
00:08:25
limit of sugar recommendation. And most
00:08:28
people drink this glass of orange juice
00:08:29
thinking it's good for them. Most people
00:08:31
with diabetes drink this glass of orange
00:08:33
juice thinking it's helping them with
00:08:35
their condition. And that's really where
00:08:36
I want to act. I want to help people
00:08:38
understand what they actually need to do
00:08:40
to feel better so they don't fall victim
00:08:41
to marketing.
00:08:42
>> We talked there about glucose crashes
00:08:43
and what that causes in terms of
00:08:45
behavior. I was wondering if also causes
00:08:48
other compulsive behaviors. Does it make
00:08:50
me more likely to want to doom scroll on
00:08:53
the internet if I have been eating lots
00:08:57
of sugar?
00:08:57
>> Well, that's a great question. Why does
00:08:59
sugar feel good? Because it releases
00:09:01
dopamine in our brain. Dopamine is the
00:09:04
pleasure molecule. It makes us feel
00:09:06
good. So if I were to drink this glass
00:09:07
of orange juice, which you would have to
00:09:09
pay me a lot of money for me to drink
00:09:10
this, but my brain would let out so many
00:09:15
dopamine molecules and I would feel this
00:09:16
wave of pleasure. Now the problem is
00:09:18
people confuse that with energy. It's
00:09:21
not energy, it's dopamine. And dopamine
00:09:23
is the same exact molecule that gets
00:09:25
released when you're scrolling on
00:09:27
Instagram. You look for the next post,
00:09:29
you look for the next video. Every time
00:09:30
you get something new and interesting,
00:09:31
bam, a dopamine signal as well in your
00:09:34
brain. So, if you're constantly
00:09:36
triggering dopamine in your brain,
00:09:37
you're going to constantly crash. You're
00:09:39
going to have dopamine spikes, dopamine
00:09:40
crashes, and become more and more
00:09:42
addicted to it. So, I don't know about
00:09:43
studies showing glucose spikes, and for
00:09:45
example, doom scrolling. But if you look
00:09:47
at just the biology of it, they're
00:09:49
triggering the same center in your
00:09:50
brain. So, for sure, I can imagine that
00:09:53
if you are on a dopamine binging or
00:09:56
dopamine addiction cycle, both an orange
00:09:59
juice and a glucose spike and doom
00:10:01
scrolling can go hand in hand. I was
00:10:03
just looking at some research here and
00:10:05
it says yes, you're significantly more
00:10:06
likely to doom scroll during a glucose
00:10:08
crash. And it explains that that's
00:10:09
because of something called the energy
00:10:10
crisis in the prefrontal cortex where
00:10:12
your prefrontal cortex, the part of the
00:10:13
brain responsible for willpower and
00:10:14
decision-m and saying no to things like
00:10:17
doom scrolling in the case where glucose
00:10:19
drops. This area is first to dim the
00:10:21
lights to save energy for vital
00:10:22
functions. The result is you lose your
00:10:24
executive function, making it nearly
00:10:25
impossible to resist the hit of dopamine
00:10:27
that social media provides. But it also
00:10:28
says the second reason is this dopamine
00:10:30
trap. And the third is generally your
00:10:32
emotional regulation goes out of the
00:10:34
window. I I think this in part because I
00:10:37
notice in myself that when I am on a
00:10:39
higher glucose diet, I'm more likely to
00:10:42
get involved in like compulsive
00:10:44
behaviors that I otherwise don't like.
00:10:46
>> Yeah.
00:10:47
>> Like doing scrolling on the internet.
00:10:49
>> You have less willpower, less control.
00:10:50
>> Yeah. I have less willower.
00:10:51
>> You feel more addicted.
00:10:52
>> Yeah. Like I have less control over my
00:10:53
life.
00:10:54
>> And the first thing that people notice
00:10:56
is that when they are on a glucose
00:10:58
roller coaster, they feel addicted to
00:10:59
sugar. like it's no longer a choice to
00:11:01
go after that cookie, it feels like a
00:11:02
compulsive behavior like I need sugar
00:11:04
right now because that glucose crash is
00:11:06
triggering a biological mechanism that
00:11:08
is nearly impossible to override. So
00:11:10
when you tell somebody just eat less
00:11:11
sugar, that's that's BS. You can't just
00:11:14
eat less sugar. You have to go fix the
00:11:16
underlying cause, which is usually the
00:11:17
glucose crash. You can't override that
00:11:20
feeling of craving that comes from deep
00:11:21
inside your brain when you have a
00:11:23
glucose crash. You need to fix the
00:11:24
spike, reduce the spike, and then
00:11:26
naturally the spike also reduces and you
00:11:28
feel fewer cravings. There's this theory
00:11:30
called the protein leverage hypothesis.
00:11:32
And this this theory says that your body
00:11:34
will keep you hungry and keep you
00:11:35
seeking food until you've given it
00:11:38
enough protein. So if in the morning you
00:11:40
have uh I don't know some oats and toast
00:11:42
and jam, very little protein, your
00:11:45
body's going to be like, "Okay, we
00:11:46
didn't get any protein. We need to get
00:11:47
more protein." So you stay more and more
00:11:49
hungry. At 10 a.m. you're hungry again.
00:11:50
If you have a cookie, again, no protein.
00:11:53
Your body will keep you hungry. If all
00:11:55
of a sudden you have 40 grams of
00:11:56
protein, then that craving dissipates
00:11:59
and that feeling of seeking out food
00:12:02
sort of calms down because your body got
00:12:04
what he actually needed, which was
00:12:06
protein.
00:12:07
>> People send you lots of messages. You
00:12:08
have a enormous online following. If I
00:12:12
was to peer into those DMs you get, what
00:12:14
would be the essence of what people are
00:12:15
saying to you?
00:12:16
>> They're asking me about specific foods.
00:12:18
They're saying, "Are lentils okay? Can I
00:12:21
eat three eggs a day? what kind of
00:12:23
vinegar should I use? And often it's
00:12:26
people trying to navigate the marketing
00:12:28
messages they're seeing on the packaging
00:12:29
of things. They'll be like, "This can of
00:12:32
tea that says zero grams of sugar, is it
00:12:34
good for me?" They're trying to decode
00:12:37
what these food products actually
00:12:40
contain and whether they're actually
00:12:41
good for them.
00:12:42
>> And is there any real standout marketing
00:12:44
messages that are deceptive?
00:12:46
>> Yeah.
00:12:47
No added sugars. That is so deceptive
00:12:52
because this glass of orange juice has
00:12:54
no added sugars in it because the sugar
00:12:57
was there at the beginning. It came from
00:12:59
the orange from the original ingredient.
00:13:01
So on a can of orange juice, you can say
00:13:03
no added sugar even though it contains
00:13:05
25 grams of sugar, which is the maximum
00:13:07
limit the recommends for your daily
00:13:10
sugar intake. So that's a really really
00:13:12
bad one. Another one would be something
00:13:14
that says gluten-free or vegan. It's not
00:13:16
because it's gluten-free veating vegan
00:13:18
that it's good for you, but we're being
00:13:19
tricked. You know, food manufacturers do
00:13:21
everything they can to make you buy
00:13:22
their products. I think I'm in the
00:13:24
season of life where I'm thinking a lot
00:13:26
about fertility, both my fertility, my
00:13:28
fiance's fertility, and how my diet, the
00:13:31
things I eat has an impact on that. What
00:13:34
what what what is it we need to know
00:13:35
about you, if we're trying to conceive,
00:13:37
if we want to have we want to have a
00:13:38
family, um is it really the case that I
00:13:40
need to start thinking about my own
00:13:41
fertility in the leadup to putting that
00:13:45
sperm into that egg? Yes, both the males
00:13:48
and the females need to be thinking
00:13:50
about fertility and nutrition plays a
00:13:53
big role and health plays a big role in
00:13:54
the quality of your sperm for example.
00:13:56
So a good idea would be to reduce before
00:13:58
you want to have a kid if you're the man
00:14:00
you know reduce alcohol, exercise more,
00:14:03
eat better so that your sperm are high
00:14:04
quality. So the sperm turnover is about
00:14:06
three months. So if you do like a
00:14:07
threemon sort of intense uh my sperm are
00:14:11
getting in shape kind of situation, it's
00:14:14
a good idea for women. It's different.
00:14:16
So, our eggs are present from before
00:14:17
we're born, but the quality of our diet,
00:14:20
of our nutrient reserves, is going to
00:14:22
impact our ability to have kids also.
00:14:23
And it's going to impact what our baby
00:14:25
gets in the first trimester of
00:14:26
pregnancy.
00:14:27
>> You've just given birth.
00:14:29
>> Eight months ago. Yeah. Feels like just
00:14:30
last week, but yeah, eight months ago.
00:14:32
>> And um I guess that's somewhat linked to
00:14:35
why you've written this new book, which
00:14:36
is titled Nine Months That Counts
00:14:38
Forever: How Your Pregnancy Diet Shapes
00:14:41
Your Baby's Future. You could have
00:14:42
written about anything, Jesse, and
00:14:44
people would have bought the book um
00:14:46
because people are so fascinated by you
00:14:47
and the work that you do. Why of all the
00:14:50
subjects you could have written about
00:14:51
was this the subject that meant the most
00:14:53
to you to commit a long period of your
00:14:55
life to?
00:14:56
>> Because it is a subject where there's
00:14:59
such a big gap, Stephen, between what
00:15:01
science knows and what parents are told.
00:15:05
It felt like there was a just canyon
00:15:08
between information in the studies
00:15:10
that's been there for decades and what I
00:15:12
as a pregnant woman went through and
00:15:14
what advice I was given, what's
00:15:16
available out there to pregnant moms. So
00:15:18
even though I was pregnant and I was
00:15:20
tired, I felt I need to write this book
00:15:22
because people need to know the power
00:15:24
that they have. So today, science knows
00:15:27
that you're not just an oven when you're
00:15:30
pregnant. Have you heard this thing
00:15:31
being a bun in the oven? It's an
00:15:33
American expression. Uh, I think I've
00:15:35
heard it once or twice. Yeah.
00:15:36
>> Okay. So, often if you're pregnant,
00:15:38
people will say, "Oh, you have a bun in
00:15:39
the oven. That's so cute." It's like an
00:15:41
expression. And I feel like this is
00:15:43
where all of our problems started
00:15:44
because it implies so many misleading
00:15:47
things. It implies that when you're
00:15:48
pregnant, you are an oven, meaning
00:15:51
you're just there to provide heat and
00:15:53
time. And people often say, "Just relax,
00:15:55
you know, let nature do its thing." So,
00:15:57
it implies that you're passive, that you
00:15:59
have no agency, no power. You're just a
00:16:01
vessel of heat and time. That's the
00:16:04
first problem. The second problem is
00:16:06
that it implies that just like a
00:16:09
chocolate cake that you put in the oven,
00:16:11
it implies that your baby, the moment
00:16:14
the sperm meets the egg, your baby is
00:16:16
set in stone. Like if you're making a
00:16:18
cake, when you make the brownie and you
00:16:20
put it in the oven, the oven is not
00:16:22
going to change the brownie into banana
00:16:24
bread. The oven is just cooking the
00:16:25
brownie. Well, actually, it's very
00:16:28
different with pregnancy. Your baby is
00:16:30
not set in stone at conception. What
00:16:33
happens during the nine months of
00:16:35
pregnancy is co-creating your baby's
00:16:37
plan. And depending on what you eat, a
00:16:40
different baby will come out. So, we've
00:16:43
been lying to pregnant moms, telling
00:16:45
them they have no agency, they have no
00:16:47
power, they should just relax and let
00:16:49
nature do its thing. So, that's why I
00:16:50
wrote this book because the science is
00:16:52
fascinating.
00:16:54
>> So, where where are pregnant women being
00:16:56
let down in this regard? Is it that
00:16:57
there's just not enough information out
00:16:59
there? Is there's there's not been
00:17:00
enough research out there? Is it bad
00:17:01
advice currently on the internet?
00:17:03
>> This is the fault of our food system.
00:17:05
This is the fault of society. This is
00:17:07
the fault of the food industry that we
00:17:08
were just talking about the marketing
00:17:09
messages. For everybody today in
00:17:12
developed countries, we are being fed
00:17:15
processed, unhealthy foods that are
00:17:17
hurting us. Whether we get diabetes or
00:17:19
heart disease, there's a link to food.
00:17:21
And today, even pregnant moms are being
00:17:22
let down by the food system and are
00:17:24
eating a diet without knowing it that's
00:17:26
not giving them the nutrients their baby
00:17:27
needs. So, the moment I became pregnant
00:17:31
the first time, I started researching. I
00:17:33
went to Google Scholar and I just opened
00:17:35
about a thousand tabs on my computer,
00:17:37
which is usually what I do when I'm
00:17:38
researching a new topic. And I looked at
00:17:40
the big review studies, the metaanalyses
00:17:42
of how nutrition during pregnancy
00:17:44
impacts our baby's development. I read
00:17:46
probably 2,000 scientific papers and I
00:17:49
just went deep, deep, deep into the
00:17:50
research. And out of it, I saw these
00:17:53
four big themes coming out of these four
00:17:56
nutrients that most moms are not getting
00:17:59
enough of in their diet or too much of
00:18:01
in their diet. And I wanted to create
00:18:03
this guide to help parents navigate that
00:18:05
food system and see easy things they can
00:18:07
do in the mom's diet to help their
00:18:10
baby's development. So while your baby's
00:18:13
DNA is set the moment the sperm meets
00:18:16
the egg with your diet during pregnancy,
00:18:19
you're programming that DNA. Have you
00:18:21
heard of epigenetics?
00:18:22
>> Yes.
00:18:23
>> Okay. So epigenetics are like these
00:18:25
little dimmer switches that sit on your
00:18:27
DNA and that say activate this gene or
00:18:30
silence this gene. And so during
00:18:33
pregnancy, you're putting these little
00:18:35
switches on your baby's DNA. And this is
00:18:36
going to have an impact on your baby's
00:18:38
development and on his future risk of
00:18:41
disease. I'll give you a very simple
00:18:43
example. If you have very high glucose
00:18:47
levels during pregnancy, scientists have
00:18:49
found that your baby's DNA will have
00:18:52
epigenetic switches that are programming
00:18:54
him towards having a higher
00:18:56
vulnerability to develop diabetes
00:18:58
himself in his lifetime. So if you have
00:19:01
high glucose levels, your baby will be
00:19:03
programmed to be more likely to then
00:19:05
have high glucose levels himself
00:19:07
throughout his life as a kid, a
00:19:09
teenager, and an adult. That's
00:19:10
epigenetic programming. And depending on
00:19:12
your diet as the mom, you can program
00:19:14
your kids differently. But nobody tells
00:19:16
moms about this. And that's what I'm
00:19:18
trying to change.
00:19:19
>> What do I need to know as someone that
00:19:21
knows very little about pregnancy to
00:19:22
really understand the like basics of
00:19:24
what's going on?
00:19:25
>> What time frame matters? What happens
00:19:27
when? So females have a uterus which is
00:19:31
an organ and the uterus is where the
00:19:33
baby develops and the uterus grows as
00:19:35
pregnancy progresses and then when you
00:19:37
give birth the baby comes out of the
00:19:39
uterus and the uterus stays in the mom.
00:19:40
So that's important
00:19:42
when conception happens. So you have the
00:19:44
sperm meets the egg that little packet
00:19:47
of cells will implant in one of the
00:19:49
walls of the uterus and start growing.
00:19:51
And pregnancy is divided into three
00:19:53
trimesters. It's about nine months. So
00:19:56
months 1 to 3 is the first trimester. 4
00:19:58
5 6 is the second trimester. 7 8 9 is
00:20:01
the third trimester. And what we're
00:20:03
going to talk about today is about
00:20:05
nutrition and how your baby's getting
00:20:07
the building blocks that he needs to
00:20:09
develop in your womb as the female.
00:20:12
Because your baby needs to grow from a
00:20:13
single cell to 40 trillion cells by the
00:20:16
time he's born, right? He grows from
00:20:18
like nothing to three or four kilos. And
00:20:21
that has to come from somewhere. It
00:20:22
doesn't just come out of thin air. All
00:20:23
those building blocks, all that matter
00:20:26
is coming from you, from what you're
00:20:28
eating. What you eat becomes your baby.
00:20:31
So your baby is what you eat.
00:20:33
>> In the first trimester, your baby's
00:20:35
getting food from the sort of milk that
00:20:37
your uterus creates. So it's uterine
00:20:40
secretions. And then from the second
00:20:42
trimester onwards, something incredible
00:20:44
happens. And
00:20:45
>> when's the second trimester? That's
00:20:46
>> it starts at four months.
00:20:48
>> Okay. And so for the second and third
00:20:50
trimesters, there's another organ that
00:20:52
you create inside your uterus. It's
00:20:54
called the placenta. And the placenta's
00:20:56
job is to bring your baby's bloodstream
00:20:59
and your bloodstream as the mom in
00:21:02
really close contact. And all of a
00:21:04
sudden, symbiosis is established. And
00:21:06
your bloodstream and your baby's
00:21:08
bloodstream are then going to exchange
00:21:09
nutrients and waste. So your baby's
00:21:12
going to get all his nutrition directly
00:21:14
from your bloodstream. And Stephen,
00:21:16
here's a main myth that people believe.
00:21:18
They believe that your baby will just
00:21:20
get what he needs from you during
00:21:22
pregnancy. That's something moms are
00:21:24
told. Don't worry, your baby will get
00:21:25
what he needs from you. This is a lie.
00:21:28
Depending on what you eat, your baby
00:21:30
will have different access to important
00:21:32
nutrients. So, your baby doesn't get
00:21:33
what he needs. He gets what's there and
00:21:36
what you give him. So, let's take a
00:21:38
simple example. One of the nutrients
00:21:41
that is really important is called
00:21:42
choline. Have you heard about choline
00:21:44
before? Is that in eggs?
00:21:45
>> Yes, exactly. It's in the egg yolk. So,
00:21:48
choline is super important. It forms
00:21:50
your baby's brain in the womb. So, your
00:21:53
baby your baby's brain has these cells
00:21:55
that are forming called neurons, which
00:21:57
are the ones that process information.
00:21:59
And choline is important to creating
00:22:00
those neurons. And choline creates the
00:22:03
parts of your baby's brain that have to
00:22:04
do with memory, learning, and attention.
00:22:07
So that egg that you're holding contains
00:22:09
about 125 milligs of choline and it's an
00:22:12
incredible incredible substance.
00:22:15
The thing is if you don't eat enough
00:22:17
choline your baby's brain is not going
00:22:19
to get enough choline and this can have
00:22:22
an impact on the development of your
00:22:24
child. So much so that the American
00:22:27
Association of Pediatrics says failure
00:22:29
to provide choline during this time can
00:22:31
result in lifelong brain deficits in the
00:22:34
baby.
00:22:36
Today, 90% of moms are not getting
00:22:38
enough choline during pregnancy. 90% of
00:22:41
moms are not getting enough choline
00:22:43
during pregnancy.
00:22:44
>> Why?
00:22:44
>> Because nobody is telling them about it.
00:22:46
And because today we don't eat very
00:22:49
nutritious nutritious foods anymore that
00:22:50
contain a lot of choline. They're
00:22:52
present in eggs. So four eggs a day
00:22:54
gives you all the choline that you need.
00:22:56
But choline is also present in organ
00:22:58
meats like liver. Nobody eats liver
00:22:59
anymore. Most of the foods that we eat
00:23:01
today, cupcakes, dried fruits, burgers,
00:23:06
chips, they don't contain a lot of
00:23:07
choline. We need to be eating eggs. This
00:23:09
is the simplest way to give enough
00:23:11
choline to our baby. And scientists do
00:23:13
these animal studies where they deprive
00:23:15
moms from choline. And they look at the
00:23:18
impact on the brain. And they see that
00:23:20
brain development in the baby stops
00:23:22
earlier than it should. And those babies
00:23:24
are born with fewer neurons. The amount
00:23:27
of choline in your diet during pregnancy
00:23:29
is going to be impacting your child's
00:23:31
brain development. And nobody's telling
00:23:33
moms about this. It's really messed up.
00:23:36
>> So, how many eggs a day do I need to eat
00:23:38
while I'm pregnant to get enough
00:23:39
choline?
00:23:40
>> Four is the golden number. So, here I
00:23:42
think we have 28 eggs. So, every day
00:23:46
during pregnancy, I ate four eggs. So,
00:23:49
this is the amount of eggs that I ate
00:23:51
per week during the nine months of
00:23:52
pregnancy. That's a lot of eggs. But as
00:23:55
I was doing this, I knew I was giving my
00:23:57
baby all the choline that he needed,
00:23:58
which is about 450 mg per day. And this
00:24:02
is not very expensive. 28 eggs is about
00:24:04
$7. So for $1 a day, you're getting all
00:24:08
the choline that your baby needs to form
00:24:10
his brain.
00:24:12
>> Mothers are often told to avoid liver.
00:24:14
>> Yeah.
00:24:14
>> While they're pregnant.
00:24:15
>> Yeah.
00:24:16
>> Why? Why is that? And you're saying that
00:24:17
that's not the correct advice.
00:24:19
>> So liver contains a lot of vitamin A,
00:24:21
quite high levels of vitamin A. And
00:24:24
there's some older studies that show
00:24:26
that liver and high vitamin A can cause
00:24:28
issues to the baby. That's why liver is
00:24:30
not usually recommended during
00:24:31
pregnancy. I would say check with your
00:24:33
doctor. Different countries have
00:24:34
different thresholds of how much liver
00:24:36
is allowed. And honestly, I don't like
00:24:39
liver. So I I prefer to have eggs, but
00:24:42
liver is super super high in choline.
00:24:44
It's quite impressive. You can also take
00:24:45
choline supplements, but eggs are the
00:24:47
cheapest, easiest source. And for
00:24:49
example in the supplement world, so
00:24:51
scientists have done this study at
00:24:52
Cornell. They gave one group of moms the
00:24:56
bare minimum amount of choline that is
00:24:59
recommended. So 450 milligrams in
00:25:01
supplements. And then they wondered,
00:25:02
well, if a baby's brain needs choline,
00:25:05
what happens if he has a lot of choline
00:25:07
available? Does his brain form even
00:25:09
better? So they gave the other group of
00:25:11
mom double the bare minimum recommended
00:25:14
amount. And then they brought the kids
00:25:16
in during their first year of age for
00:25:19
some tests. And the main test that was
00:25:21
used is you basically plop the baby on
00:25:24
his mom's lap in front of a computer
00:25:25
screen and you flash images on that
00:25:27
screen and you measure how quickly the
00:25:30
baby reacts the new images. So how
00:25:32
quickly he moves his eyes. And the
00:25:33
reason they do this is because this test
00:25:35
is correlated to adult IQ. Meaning the
00:25:40
faster a baby reacts to images in the
00:25:42
first year of age, the higher his adult
00:25:44
IQ. That's the association. And so they
00:25:46
were wondering, could we see a
00:25:48
difference in the baby's reaction time
00:25:51
depending on the mom's choline level in
00:25:53
the womb? And they found that the babies
00:25:55
who were born to the high choline moms
00:25:57
had 10% faster reaction time to this
00:26:00
test.
00:26:01
>> People talk a lot about breastfeeding as
00:26:02
well, whether it's good, bad,
00:26:03
indifferent, um whether you can
00:26:05
breastfeed too much, etc. And obviously
00:26:07
there's um there's lots of
00:26:08
practicalities that make breastfeeding
00:26:10
quite difficult for a lot of mothers
00:26:11
which we probably should acknowledge.
00:26:12
But otherwise what is um what does the
00:26:15
research say about breastfeeding?
00:26:17
>> So the difference main difference
00:26:18
between breast milk and formula is that
00:26:21
breast milk is alive. It's alive with
00:26:24
information. It's alive with little
00:26:26
molecules that are going to continue
00:26:28
that DNA programming. Formula is inert.
00:26:31
It It's not alive. It's not doing that
00:26:33
programming. So yes, breastfeeding has
00:26:36
advantages for the mom and for the baby,
00:26:38
but formula is nutritionally complete
00:26:41
and it's very useful for many moms who
00:26:43
are not able or want to breastfeed. And
00:26:45
if you're using formula, you actually
00:26:48
have to check because today not all
00:26:49
formulas have choline in them. So check
00:26:51
in the ingredients for choline. Also
00:26:53
check in the ingredients for omega-3s,
00:26:55
which is something that we'll cover in a
00:26:57
bit. Look for that choline omega-3s in
00:26:59
your formula to make sure that your baby
00:27:01
is getting what he needs in those
00:27:03
respects. I was reading about a study in
00:27:05
the pediatric research journal that says
00:27:07
a 2013 Dutch study of 120 children found
00:27:11
that less breastfeeding was linked to a
00:27:13
silencing of the gene for leptin,
00:27:16
>> the hormone that signals fullness.
00:27:18
>> So that's a good example of epigenetic
00:27:20
programming. So we have this gene that
00:27:22
codes for leptin, which is a protein.
00:27:24
And leptin is the one of the molecules
00:27:26
that makes you feel full. So you and I
00:27:28
both have this leptin gene, but
00:27:30
depending on our epigenetic programming
00:27:32
on that gene, you might be producing
00:27:34
more of it and I might be producing less
00:27:36
of it. So for the same meal, you might
00:27:38
feel more full and I might feel less
00:27:40
full after that same exact meal. And so
00:27:43
in this study, they saw that if you're
00:27:44
not breastfed very long, your leptin
00:27:47
gene is act deactivated. So you feel
00:27:49
less full after eating. Now, these are
00:27:51
small associations, but they show you
00:27:53
that there's a difference here and that
00:27:54
potentially breastfeeding could help
00:27:56
your baby be more satiated after eating.
00:27:59
>> What about sugar during pregnancy?
00:28:01
>> So, sugar is fascinating.
00:28:04
When you eat sugar, your baby is also
00:28:06
receiving that sugar because that
00:28:08
placenta lets the sugar through. And
00:28:10
your baby doesn't need any sugar during
00:28:12
pregnancy. He needs a little bit of
00:28:14
glucose, which is different. But sugar,
00:28:16
as in the very sweet molecule of
00:28:18
fructose that is in chocolate, that is
00:28:20
in these cupcakes, that is in dried
00:28:22
fruit, your baby needs none of it. And
00:28:25
the most interesting study on sugar in
00:28:27
pregnancy actually came from the UK. So
00:28:30
from 1940 to 1953, I don't know if you
00:28:33
know this, but in the UK, there was a
00:28:36
governmentmandated sugar ration, meaning
00:28:39
for 13 years, the government controlled
00:28:42
how much sugar people had access to. It
00:28:44
was during the war and they were trying
00:28:45
to manage resources. So everybody in the
00:28:48
UK got 10 sugar cubes per day. That's
00:28:50
it. And this is down from what people
00:28:53
usually ate before the sugar ration,
00:28:55
which was about 20 sugar cubes per day.
00:28:57
So everybody, including pregnant moms,
00:28:59
for 13 years had a capped amount of
00:29:02
sugar. At the end of the sugar ration,
00:29:04
after 13 years, bam, everybody went back
00:29:07
up to eating more sugar. And so
00:29:09
scientists in the early 2000s thought,
00:29:11
well, that's really interesting. This
00:29:13
means we have two groups of pregnant
00:29:15
moms during the sugar ration and right
00:29:18
after the sugar ration who had babies
00:29:20
develop in their womb either with 40
00:29:22
grams of sugar per day or around 80
00:29:24
grams of sugar per day. And the
00:29:26
scientists wondered, can this small
00:29:28
difference be making an impact on the
00:29:30
baby's long-term health? So, they called
00:29:33
up 60,000 people who were born either
00:29:36
just before the ration ended or just
00:29:38
after and they asked them about their
00:29:40
health. They were like, "Do you have
00:29:41
diabetes? Do you have heart disease? How
00:29:43
are you feeling? What's your weight? And
00:29:45
they saw that the babies who were born
00:29:47
and who were in the mother's womb during
00:29:49
the sugar ration had 15%
00:29:52
lower likelihood of having developed
00:29:54
type 2 diabetes in their lifetime. So
00:29:57
what does this mean? It means that the
00:29:59
amount of sugar during pregnancy can be
00:30:01
slightly increasing or decreasing your
00:30:04
baby's vulnerability to getting type 2
00:30:06
diabetes later in life. And today
00:30:09
scientists look at the epigenetics of
00:30:11
babies who are born to moms with very
00:30:13
high glucose levels and they see that
00:30:14
the genes that are related to diabetes
00:30:17
are activated. So we have a full picture
00:30:20
now of data. We have epigenetics. We
00:30:22
have this long-term interesting study
00:30:24
and we now see that the amount of sugar
00:30:26
that we eat during pregnancy is subtly
00:30:29
programming our baby. So Stephen, I
00:30:31
don't know if you know this, but when I
00:30:32
was 25, I was on the cusp of
00:30:34
pre-diabetes. I almost had pre-diabetes
00:30:36
when I was 25. I had very high glucose
00:30:38
levels. So, I had a vulnerability to
00:30:41
diabetes. And as I was reading the
00:30:43
studies, I was like, "Oh my god, maybe
00:30:46
this has something to do with what my
00:30:48
mother was eating when she was pregnant
00:30:49
with me." Because pregnancy is this
00:30:51
window of outsized influence in
00:30:54
somebody's health. So, I called up my
00:30:56
mom. I was like, "Mom, what did you eat
00:30:58
when you were pregnant?" She was like,
00:30:58
"Oh, it was the ' 90s. You know, I ate
00:31:01
very little protein, very low fat. And
00:31:03
in the morning, every morning, I had a
00:31:05
big glass of orange juice and I had
00:31:07
special case cereal with about a half a
00:31:09
cup of table sugar on top. I was like,
00:31:11
"Huh, that's pretty interesting." So, I
00:31:14
wonder, I will never know. I wonder if
00:31:16
maybe my vulnerability to diabetes had
00:31:19
some roots in the womb.
00:31:20
>> And the science suggests that it does
00:31:24
have a correlation.
00:31:25
>> Absolutely. So, the science suggests
00:31:27
that the amount of sugar that you're
00:31:29
eating during pregnancy is having an
00:31:30
impact on your baby's epigenetics. And
00:31:33
today, so as I was mentioning, the WHO
00:31:35
recommends 25 grams of sugar per day,
00:31:38
but most moms are eating 80 grams of
00:31:41
sugar per day. 80 grams, which is
00:31:44
usually more than what they eat when
00:31:46
they're not pregnant, because of this
00:31:48
collective myth that you should eat for
00:31:50
two, that pregnancy you're going to gain
00:31:52
weight anyway, so eat as much sugar as
00:31:54
you want. really we're failing moms
00:31:56
because we're not telling them about the
00:31:58
incredible opportunity they have by just
00:32:01
being a bit mindful of how much sugar
00:32:02
they eat of being able to help their
00:32:04
baby be less vulnerable to diabetes.
00:32:06
>> It's not just diabetes though, is it?
00:32:08
>> No.
00:32:08
>> I was just looking at some of the
00:32:10
studies. Um there's a study here in the
00:32:12
JAMAMA network. It says a Danish study
00:32:15
found that children born to mothers with
00:32:16
diabetes had a 15% higher risk of
00:32:19
psychiatric disorders with schizophrenia
00:32:22
risk being 55% higher. intellectual
00:32:25
disability 29% higher and um a
00:32:29
connection to autism and ADHD. A 2025
00:32:33
review of 200 studies which is 56
00:32:37
million mother baby pairs found a 25%
00:32:40
higher risk of autism when um mothers
00:32:42
had diabetes during pregnancy.
00:32:44
>> Yeah.
00:32:44
>> From the Lancet diabetes and
00:32:46
endocrinology report. And it's important
00:32:49
to note that these studies show
00:32:50
correlation not causation. And a 25%
00:32:53
increase in absolute terms only raises
00:32:54
the prevalence from one in 100 to around
00:32:58
1.25 in 100 children. So there's some
00:33:00
nuance to be had on that.
00:33:02
>> There is some nuance, but that
00:33:03
association holds very strongly. And as
00:33:04
you said, 56 million mom baby pairs. So
00:33:09
across the world, we see that when a mom
00:33:10
has diabetes during pregnancy, her baby
00:33:12
has a higher risk of psychiatric
00:33:14
disorders. And the main theory that
00:33:17
could explain this association has to do
00:33:19
with the baby's brain. So your baby is
00:33:23
forming his brain in the room. And
00:33:25
today, Stephen, you have about a hundred
00:33:27
billion neurons in your brain and they
00:33:29
are the exact same neurons that you had
00:33:31
the day you were born. Neurons never get
00:33:34
replaced. So what does this mean? It
00:33:36
means that your neurons that you have
00:33:38
for life are formed during pregnancy in
00:33:40
your mother's uterus. Now you have these
00:33:42
neurons in the baby's brain being formed
00:33:45
250,000 per minute. Pew, pew, pew, pew,
00:33:47
pew, neurons everywhere. And next to the
00:33:49
neurons, you have another type of cell.
00:33:51
This cell is called the micro ga. And it
00:33:53
kind of looks like a starfish, and it's
00:33:55
patrolling the baby's brain. And it's
00:33:58
job is to make sure that the neurons are
00:34:00
forming properly. So what micro ga do,
00:34:03
they're a cell from the immune system,
00:34:04
is they are on the lookout for any
00:34:06
neurons that are being damaged or not
00:34:09
formed properly. And as soon as they
00:34:10
find a neuron that is not ideal, they go
00:34:13
over to it and they eat it and they
00:34:14
destroy it. So they're pruning the brain
00:34:17
and they're looking out for damage and
00:34:18
making sure everything develops
00:34:19
normally. Now if the mother has high
00:34:24
inflammation levels during pregnancy and
00:34:26
this can be caused by a number of
00:34:27
things. It can be caused by high glucose
00:34:29
levels. It can be caused by infection.
00:34:32
It can be caused by chemicals. High
00:34:34
inflammation seems to be making these
00:34:36
micro ga overactive. Now all of a sudden
00:34:40
they become a bit deregulated and they
00:34:42
start eating and destroying neurons that
00:34:44
don't need to be destroyed. They start
00:34:47
destroying healthy neurons and as a
00:34:49
result the brain is forming in a
00:34:52
slightly suboptimal fashion. And
00:34:53
scientists believe this to be the
00:34:55
leading theory behind why we see the
00:34:57
association between gestational
00:34:59
diabetes, so diabetes of pregnancy and a
00:35:02
higher risk of psychiatric disorders.
00:35:04
They believe it has to do with the
00:35:05
inflammation levels going on in the
00:35:08
baby's brain during pregnancy. And so
00:35:10
what does this tell us? This tells us
00:35:12
that when we're pregnant, we're
00:35:14
influencing the amount of inflammation
00:35:15
in our baby's body. And this should be
00:35:18
something that we tell women about
00:35:20
because if they can have power over
00:35:22
their inflammation levels, for example,
00:35:24
by reducing their glucose spikes, they
00:35:26
could also give their baby a benefit to
00:35:30
its brain formation. Do you think it's
00:35:32
useful for women during pregnancy to
00:35:33
wear those continuous glucose monitors?
00:35:36
>> I did. I did the whole time. Is it
00:35:39
useful? Depends on what you want to do.
00:35:42
I think it's really interesting. It
00:35:44
helped me a lot. Maybe just for two
00:35:46
weeks could be cool. So, you can kind of
00:35:48
see what's going on and learn about your
00:35:50
glucose spikes. And I think one of the
00:35:52
issues we see during pregnancy is that
00:35:54
your glucose levels are usually tested
00:35:56
in the third trimester with the diabetes
00:35:58
test,
00:35:58
>> but by that time like you've already
00:36:00
been going going along for 6 months with
00:36:03
your glucose levels. I think we should
00:36:04
be testing glucose levels much much
00:36:06
earlier like in the first trimester
00:36:08
because your glucose levels in the first
00:36:09
trimester actually can predict very well
00:36:11
whether you're going to get gestational
00:36:13
diabetes or not. So, I think we should
00:36:15
maybe put a glucose monitor on all
00:36:16
pregnant moms in the first trimester or
00:36:19
even pre-reg to help them understand
00:36:21
their glucose spikes and show them about
00:36:24
these easy tools and habits and hacks
00:36:26
that you can put in place to reduce your
00:36:27
glucose spikes.
00:36:28
>> I was reading about a study from
00:36:29
Diabetes Care that said they put um
00:36:32
these continuous glucose monitors on 700
00:36:34
women and found that if they did it in
00:36:36
the first trimester, they could
00:36:38
accurately predict who would develop
00:36:39
gestational diabetes at 24 to 28 weeks.
00:36:43
>> Yeah. And so that's really interesting
00:36:44
because a lot of people used to think
00:36:47
that gestational diabetes, meaning
00:36:48
diabetes during pregnancy, is kind of
00:36:50
random. It was like, "Oh, you get it,
00:36:52
but we don't know why. It's random. Your
00:36:53
body's just doing this." And now we have
00:36:55
evidence that suggests that actually
00:36:57
it's correlated to your glucose levels
00:36:59
in the first trimester. Now, in the
00:37:01
first trimester, your glucose levels are
00:37:03
pretty much the same as when you're not
00:37:05
pregnant. As pregnancy progresses,
00:37:07
hormones come into play and things start
00:37:09
shifting. Glucose spikes get bigger and
00:37:12
longer. fasting glucose levels becomes
00:37:14
lower. But that first trimester, your
00:37:16
glucose spikes and your glucose levels
00:37:17
are similar to pre-preg. This means that
00:37:20
essentially your non-pregant glucose
00:37:22
levels can predict whether or not you're
00:37:24
going to get gestational diabetes. Which
00:37:26
means that gestational diabetes is not
00:37:28
random. It actually has roots in what
00:37:30
was happening before pregnancy. Meaning
00:37:33
that if you had high glucose levels
00:37:35
before pregnancy, you're more likely to
00:37:37
get gestational diabetes. Gestational
00:37:39
diabetes could actually just be a
00:37:42
symptom of having high glucose levels
00:37:44
before pregnancy but just not knowing
00:37:46
about it.
00:37:46
>> You know, when we say high glucose
00:37:48
levels, is that a very individual thing?
00:37:50
>> No,
00:37:50
>> it's not an individual thing.
00:37:52
>> No, we have very clear cut offs. So, for
00:37:54
example, if you're not pregnant like you
00:37:56
and I, 100 milligrams per deciliter is
00:37:59
the cut off between healthy and
00:38:01
pre-diabetes.
00:38:03
So, that's fasting glucose level, your
00:38:05
glucose level first thing in the
00:38:06
morning. If you're pregnant, that
00:38:08
changes. Anything above 92 milligrams
00:38:11
per deciliter is considered diabetes of
00:38:13
pregnancy. So high glucose levels, it's
00:38:16
it's very well segmented. We have these
00:38:19
very specific ranges that say normal,
00:38:22
too high, much too high.
00:38:24
>> But if me and you both have this um a
00:38:26
teaspoon of this honey that I have here
00:38:28
on the desk, our responses to this honey
00:38:30
are going to be completely different,
00:38:31
right?
00:38:32
>> Yeah. The glucose spike we experience is
00:38:34
going to be different for a bunch of
00:38:37
reasons. Our microbiome, our genetics,
00:38:39
how much muscle mass we have, how
00:38:41
hydrated, how stressed, how tired we we
00:38:43
are. So maybe you're going to get a
00:38:44
spike of like, I don't know, 30 30
00:38:47
milligrams and maybe I'll get a 45
00:38:49
milligram spike because I'm tired. Now,
00:38:52
what does that mean? It doesn't mean
00:38:54
that honey is necessarily better for you
00:38:56
than it is for me. It just means that my
00:38:58
body today is more or less good at
00:39:01
managing this influx of glucose
00:39:03
>> today.
00:39:03
>> Today. Yeah. Today. And it also means
00:39:05
something very important, which is that
00:39:07
if you and I both used a glucose hack.
00:39:10
So, for example, if you and I both had a
00:39:12
chicken breast before the honey, both
00:39:14
you and I would have a smaller glucose
00:39:16
spike from that same honey. So, glucose
00:39:19
hacks and ways to reduce your glucose
00:39:21
spikes work in everyone. The exact
00:39:24
absolute values after eating something,
00:39:26
these can vary. But one thing that is
00:39:30
true for everybody is that you're
00:39:32
fasting glucose. So glucose before you
00:39:34
eat anything. That is something we can
00:39:37
compare. So if you and I both at 7 a.m.
00:39:39
before we eat anything and we had our
00:39:41
fasting glucose levels checked, we could
00:39:43
compare. We could say, "Oh, Jesse is
00:39:45
very close to pre-diabetes and Steven is
00:39:47
not very close to pre-diabetes." Those
00:39:49
are very easy numbers to compare. the
00:39:51
spikes after eating. These can vary.
00:39:53
>> So, if I put on a little bit more
00:39:54
muscle, that means that I'll tolerate
00:39:57
glucose better.
00:39:58
>> Yeah. Because your muscles are an
00:40:00
amazing sink where your body is soaking
00:40:02
up glucose from your bloodstream. And
00:40:04
that's why we see that even during
00:40:05
pregnancy, having high muscle mass is
00:40:08
protective against diabetes. So, women
00:40:10
with higher muscle mass in pregnancy are
00:40:12
less likely to have gestational
00:40:14
diabetes. Let me give you an example.
00:40:16
So, we we eat this honey. What happens?
00:40:19
The honey goes from our mouth to our
00:40:21
stomach to our intestine and then it
00:40:23
goes through our intestinal wall into
00:40:24
our bloodstream. So all these glucose
00:40:26
molecules are arriving into our
00:40:28
bloodstream. Now there's two options.
00:40:30
Either we stay here and we don't move.
00:40:32
In that case, glucose is going to rise
00:40:33
in our bloodstream, big glucose spike,
00:40:35
and then crash. Or we say, "Okay, let's
00:40:37
go outside and go for a walk right after
00:40:39
we eat this honey." We're walking. Our
00:40:41
muscles are contracting. Our leg muscles
00:40:43
are contracting. Our arm muscles are
00:40:45
contracting. And these muscles as
00:40:47
they're contracting, they're looking for
00:40:48
energy. And the first place they look is
00:40:50
in the bloodstream. They look for
00:40:52
glucose in the bloodstream. Which is why
00:40:54
if you move after you eat glucose, you
00:40:57
will get a smaller glucose spike because
00:40:59
some of that glucose is being used by
00:41:01
your muscles for energy.
00:41:03
>> I've heard you tell people that they
00:41:04
should uh do some stuff with their
00:41:06
calves.
00:41:07
>> Calf raises. Yeah. Okay. So, put your
00:41:09
feet on the ground, Stephen. Yeah.
00:41:10
>> And just do some calf push-ups. Calf
00:41:12
raises. So you go up onto the ends of
00:41:14
your feet and back down.
00:41:16
>> Okay. So you got it. I'm going up. I'm
00:41:17
lifting my heels.
00:41:18
>> Exactly. Lift your heels up and down. So
00:41:20
as you do this, there's a muscle in your
00:41:22
calf called the soles muscle. Can you
00:41:24
feel it contract? It's your calf muscle.
00:41:25
>> Yeah.
00:41:26
>> Okay. So this muscle is very good at
00:41:29
soaking up glucose from your
00:41:30
bloodstream. So easy hack you can do
00:41:33
after you eat something sweet is you
00:41:35
just do some calf raises at your desk
00:41:36
like this. Nobody can notice. Five
00:41:38
minutes and that's going to help reduce
00:41:40
the glucose spike of what you just ate.
00:41:42
I mean five five minutes.
00:41:43
>> Yeah, I mean you can do five minutes. In
00:41:45
the studies they do sometimes hours of
00:41:46
this but even just one minute is better
00:41:49
than nothing to reduce your glucose
00:41:50
spike.
00:41:53
>> I mean this is probably why a lot of
00:41:54
cultures go for a walk after dinner.
00:41:56
Right.
00:41:56
>> Completely. And a lot of the glucose
00:41:58
hacks that I've talked about, they
00:42:01
actually mirror a lot of traditions. So
00:42:03
for example, the glucose hack of having
00:42:05
your vegetables at the beginning of your
00:42:08
meal. This is incredibly powerful,
00:42:10
pregnancy or not pregnancy, because
00:42:11
vegetables contain fiber. And when you
00:42:14
have them at the beginning of your meal,
00:42:16
they create this protective mesh in your
00:42:19
intestine that slows down the glucose
00:42:22
molecules from carbs and makes the
00:42:24
glucose molecules arrive more slowly
00:42:27
into your bloodstream, meaning smaller
00:42:29
spike. Now, eating veggies at the
00:42:31
beginning of a meal, that's something
00:42:32
that we call kurite in France, which
00:42:34
means raw veggies at the beginning of
00:42:36
your meal.
00:42:37
What other simple exercises do you
00:42:39
recommend if I've just eaten something
00:42:41
that's high in glucose that I can do
00:42:44
quickly to help bring down my glucose
00:42:46
spike? Right? That's ultimately what
00:42:47
it's going to do. Bring down the spike.
00:42:49
>> The best thing to do is to move your
00:42:51
body. So get up, find a spot in your
00:42:54
apartment that needs to be tidied. Find
00:42:56
a place you got to vacuum. Find some
00:42:57
find some laundry to do and do that
00:42:59
within 90 minutes after eating. Your
00:43:01
muscles are your best ally in reducing
00:43:04
your glucose spikes after you've eaten.
00:43:06
So, what's going on there? I I start
00:43:08
eating a cake. I finish eating the cake.
00:43:11
How long have I got to get that cake
00:43:13
into my muscles?
00:43:15
>> That's a great way to put it. You have
00:43:17
about 90 minutes. So, an hour and a
00:43:19
half.
00:43:19
>> Okay.
00:43:20
>> That's when the spike is usually going
00:43:21
to be at at its maximum.
00:43:23
>> So, if I start squatting,
00:43:24
>> yeah, squats are a great great tool.
00:43:26
>> I want to go for a big muscle, right?
00:43:28
>> Yeah, absolutely. So there's some
00:43:29
studies showing that if you do I think
00:43:30
it's five squats or 10 squats every 5
00:43:34
minutes that is a very very powerful way
00:43:36
to get your glucose spike down. Now you
00:43:38
don't always have the space to do some
00:43:42
squats but if you're alone and at home
00:43:43
go for it. That's one of the best ones.
00:43:45
>> So what's going on in my body there is
00:43:46
my I start squatting I'm working my
00:43:48
glutes.
00:43:49
>> Yeah. So your glutes are looking for
00:43:50
energy and the first place they look is
00:43:52
in your blood. They're looking for
00:43:53
glucose
00:43:54
>> because glucose is the energy that your
00:43:56
muscles are using. Okay. Well, do you
00:43:59
use standing desks? I've really got into
00:44:00
it.
00:44:01
>> Yeah, I do. I have a desk at home that
00:44:03
moves up and down.
00:44:04
>> Same.
00:44:04
>> Yeah. But sometimes if I'm tired, I just
00:44:06
are more tired with the standing desk.
00:44:07
So, I have to have a bit of energy left
00:44:09
over. Do you always use a standing desk?
00:44:10
>> I mean, I kind of oscillate between
00:44:12
standing and sitting. But I think
00:44:14
especially in like the morning, I find
00:44:15
it to be really, really good.
00:44:17
>> You just gave me an idea for a glucose
00:44:19
test. I should do the same muffin and
00:44:22
afterwards standing desk for 30 minutes
00:44:24
or sitting at the desk for 30 minutes.
00:44:26
That's a great test.
00:44:28
>> Well, we need to put some uh Stella
00:44:30
glucose monitors on before. But yes, we
00:44:31
can do it. We should do it. So, I will
00:44:33
eat a muffin first thing in the morning,
00:44:35
then stand for 30 minutes, and the next
00:44:37
day I will eat a muffin first thing in
00:44:38
the morning, and then sit for 30
00:44:40
minutes, and I'll send you the spike,
00:44:41
and we can see we can see how much
00:44:43
glucose is being burned when we're
00:44:45
standing at our desk.
00:44:47
>> Okay. Well, we're gonna put that the
00:44:48
results in the episode. Okay, great.
00:44:50
Now, so what you see on the screen, if
00:44:53
you're watching, is the results of Jesse
00:44:56
standing after having a muffin,
00:45:00
and then these results, which you see on
00:45:03
the screen, are Jesse sitting after
00:45:05
having a muffin.
00:45:06
>> And either we'll see that the spikes are
00:45:08
very similar,
00:45:10
>> which means that standing doesn't use
00:45:12
much more muscle energy than sitting, or
00:45:15
we will see that standing is using up
00:45:17
some of the glucose from my bloodstream.
00:45:19
and therefore the spike is smaller after
00:45:21
the muffin.
00:45:22
>> On that point of exercise, mothers are
00:45:25
given conflicting advice about what to
00:45:26
do when they're pregnant. Um,
00:45:30
some people say exercise is not good.
00:45:31
Some people say it's great. What's your
00:45:34
position from all the research you've
00:45:35
done as to whether mothers should be
00:45:36
doing exercise during pregnancy?
00:45:38
>> Exercise is incredibly good for your
00:45:40
baby's development. And there's one
00:45:42
study done in animals because we can't
00:45:44
do many studies in in humans when it
00:45:47
comes to pregnancy for obvious ethical
00:45:49
reasons, but there's this incredible
00:45:51
study which I think is my favorite study
00:45:52
in the book. So scientists took two
00:45:55
groups of pregnant rats and they gave
00:45:57
them the exact same housing conditions,
00:46:00
diet, lighting, everything. The only
00:46:03
difference is that one group also had
00:46:06
these tiny little treadmills that they
00:46:09
had to walk on for 30 minutes a day
00:46:12
every day during pregnancy. So, same
00:46:14
exact conditions. The only difference is
00:46:15
one group of pregnant rats is moving 30
00:46:17
minutes a day on these tiny treadmills.
00:46:19
Then they wait for the babies to be born
00:46:21
and they put the babies in these mazes
00:46:24
to kind of measure how quickly they're
00:46:26
solving the maze. And they also measure
00:46:28
the baby's anxiety levels. They found
00:46:30
that the babies that were born to the
00:46:32
moms who were exercising solved the maze
00:46:36
twice as fast and had fewer anxiety
00:46:40
symptoms.
00:46:42
So they found this strong association
00:46:44
between a mom exercising during
00:46:46
pregnancy and the outcomes of the baby's
00:46:49
brain.
00:46:50
>> H
00:46:51
>> and the main theory is that when we
00:46:54
exercise, there's this molecule produced
00:46:56
in our brain called BDNF. And it's got a
00:46:59
complicated name, but what it does is
00:47:00
that it helps neuroplasticity. It helps
00:47:02
your neurons create new connections. And
00:47:04
we know that in humans when we exercise,
00:47:07
that's one of the reasons exercise is
00:47:08
good for the brain because it increases
00:47:09
BDNF. And in these pregnant rats, they
00:47:12
found not only were the mom's BDNFs
00:47:15
higher, but the baby's BDNF levels
00:47:19
inside of the wombs was also higher. and
00:47:23
they believe that is why they saw this
00:47:25
impact on the baby's brain development
00:47:28
after birth. So what happens in the womb
00:47:30
is really setting up a strong foundation
00:47:33
for your baby's brain. It's laying out
00:47:35
the basic architecture, which is why
00:47:37
it's so important to do these simple
00:47:40
hacks to give your baby's brain the
00:47:43
optimal nutrients that it needs to form
00:47:45
properly.
00:47:46
>> What is um there's a little metaphor
00:47:48
over there, those two plant pots. What
00:47:50
is the metaphor?
00:47:51
Okay, so
00:47:56
both of these plants come from identical
00:47:58
seeds. The only difference is what they
00:48:02
were planted in. So, one of these plants
00:48:05
was planted in basically little rocks
00:48:07
and gravel with a tiny bit of soil in
00:48:09
it. The other seed was planted in rich
00:48:14
fertilized soil. What is this showing
00:48:17
us? We intuitively understand that when
00:48:19
we're planting a seed, the soil we
00:48:21
choose is important, right? We
00:48:22
understand that the same seed is not
00:48:24
going to lead to the same tree depending
00:48:26
on where we plant it. And I think for
00:48:28
pregnancy, we've lost this intuition
00:48:30
because your baby is a seed. You as the
00:48:35
mother's body, you are the soil and the
00:48:38
soil is going to co-create your baby's
00:48:40
plan. So, when you're pregnant, you have
00:48:43
this little baby with his DNA plan, but
00:48:45
depending on depending on the nutrients
00:48:47
you provide, he's going to grow into a
00:48:49
different tree. He's either going to
00:48:51
grow in a super optimal tree that has
00:48:54
all the nutrients he needed, or he's
00:48:56
going to have to adapt to what's
00:48:57
available and grow into a slightly
00:48:59
different tree. Now, the main difference
00:49:01
is that humans are not plants. So,
00:49:03
humans are very resilient. your baby
00:49:05
will probably be okay. Even if like 90%
00:49:09
of us you don't have enough choline,
00:49:11
even if like 75% of us you don't have
00:49:13
enough omega-3s, even if like 70% of us
00:49:16
you don't have enough protein, and even
00:49:18
if like most of us you're eating more
00:49:20
than the recommended amount of sugar,
00:49:22
your baby will probably be fine, but he
00:49:25
will be adapting to a slightly
00:49:27
sub-optimal nutrient environment. So
00:49:30
that's what this metaphor is all about.
00:49:32
You're co-creating the plan of your baby
00:49:34
with your diet during pregnancy and it's
00:49:36
shaping him and he's adapting and
00:49:38
calibrating to what you're giving him.
00:49:42
>> Steve, what you doing?
00:49:44
>> Uh, just making myself a delicious
00:49:46
coffee
00:49:46
>> from the freezer.
00:49:48
>> From the freezer? Have you not heard
00:49:49
about CompTI?
00:49:50
>> No.
00:49:50
>> Oh my gosh, this is going to change your
00:49:52
life. A couple of months ago, the
00:49:54
founder of this business called Matt
00:49:56
sent a big shipment of this coffee to
00:49:59
our office in London. This coffee is
00:50:00
like nothing you've ever seen before.
00:50:02
What most people don't know is that the
00:50:03
processing of coffee takes out a lot of
00:50:05
the taste. So what they do is they flash
00:50:07
freeze it at the optimal moment when
00:50:10
it's most tasty and they send you in the
00:50:12
post the coffee in these little frozen
00:50:15
ice cubes. Now Matt sent a big shipment
00:50:17
to my office. I moved it to the kitchen.
00:50:18
I said to the team, "Knock yourselves
00:50:19
out. Give this a try." And then I saw so
00:50:21
many messages in our Slack channel of
00:50:23
people going, "Oh my god, what the hell
00:50:25
is that? It's so delicious. All I have
00:50:28
to do is pop it out in the morning using
00:50:29
the little button on the back of this
00:50:30
thing. I pour my hot water in and I mix
00:50:34
it and that is done. You can get $30 off
00:50:38
your first order of cometier coffee if
00:50:41
you go to cometier.com/stephven
00:50:43
and it won't be available for long. So
00:50:45
get that discount while you can. I I'm
00:50:48
not going to be a pregnant mother in my
00:50:49
life, but I am going to have a fiance
00:50:51
hopefully at some point who is a
00:50:53
pregnant mother. So, I would really like
00:50:56
to know how I can help as a partner, but
00:50:59
also I'm sure she's going to listen to
00:51:01
this. So, what she can do to make sure
00:51:03
that the soil in which my baby grows is
00:51:06
optimal. We've talked about a few of the
00:51:07
things so far like choline and we've al
00:51:10
also talked about sugar and glucose
00:51:11
levels throughout pregnancy to avoid
00:51:13
gestational diabetes. We've talked about
00:51:16
exercise as well. What about alcohol?
00:51:18
>> Not a good idea because as I explained,
00:51:20
your bloodstream and your baby's
00:51:22
bloodstream are basically connected. So
00:51:24
when you drink alcohol during pregnancy,
00:51:26
your blood alcohol level rises and then
00:51:29
your baby's blood alcohol level in your
00:51:34
uterus also rises. There's no filter
00:51:37
protecting your baby from alcohol. So
00:51:38
when you have a glass of wine, your
00:51:40
baby's also having a glass of wine in
00:51:42
the womb. And we know that alcohol is
00:51:44
not good for our brains. And this also
00:51:47
goes for babies. So, you wouldn't put
00:51:50
red wine in your baby's bottle after
00:51:53
birth and give him red wine to drink,
00:51:55
but that's kind of what's going on when
00:51:56
you're drinking alcohol when you're
00:51:58
pregnant. And there's been a lot of a
00:52:01
lot of stuff online about, oh, alcohol
00:52:03
during pregnancy is fine in small
00:52:05
quantities. I think when you understand
00:52:06
how alcohol is toxic to the brain
00:52:09
biologically, it makes no sense to
00:52:11
pregnant moms that a little bit of
00:52:12
alcohol is okay. It's best if you can to
00:52:15
avoid alcohol entirely.
00:52:16
>> So, complete abstinence. Yeah,
00:52:18
>> there was actually a study that came out
00:52:19
in February last year, which is quite
00:52:21
recent, from the University of
00:52:23
Melbourne, where they used
00:52:24
highresolution 3D imaging to reveal that
00:52:27
even low doses of alcohol cause facial
00:52:29
morphing, consistent changes in the
00:52:32
shape of the eyes and nose at 12 months,
00:52:34
persisting up to age 8, and weaker
00:52:36
connections in the in the right um
00:52:39
anterior singulate part of the brain,
00:52:41
the region critical for emotional
00:52:43
regulation and impulse control, even if
00:52:45
the mother drank only occasionally.
00:52:48
which is
00:52:50
very um surprising
00:52:54
because I think for a long time we've
00:52:55
always thought that heavy consumption of
00:52:58
alcohol was a problem
00:52:59
>> and we know that. Yeah.
00:53:00
>> But even low doses are suboptimal.
00:53:02
>> It's kind of it kind of goes for all
00:53:04
adults, right? We thought for a long
00:53:05
time that one glass of wine per day was
00:53:07
good for the heart. Now we understand
00:53:09
that the ideal amount of alcohol is
00:53:12
zero. Like there's no benefit to
00:53:14
alcohol. Now, is that to say that one
00:53:16
glass of wine during pregnancy is going
00:53:18
to, you know, indelibly impact your
00:53:21
baby's brain? Probably not. But if you
00:53:23
can avoid it, this is the best time to
00:53:25
avoid it entirely.
00:53:27
>> What about when you're breastfeeding?
00:53:28
>> Oo. Well, you have much more leeway then
00:53:30
because the amount of alcohol in your
00:53:32
breast milk mirrors the amount of
00:53:34
alcohol in your bloodstream. So, for
00:53:36
example, if you have a glass of wine,
00:53:38
two and a half to three hours later, you
00:53:40
have pretty much no more alcohol in your
00:53:42
bloodstream, which means your breast
00:53:44
milk is also pretty much devoid of
00:53:46
alcohol. So, if you time it right,
00:53:48
you're going to be able to have a glass
00:53:50
of wine without it actually going into
00:53:52
your breast milk. But, it's all about
00:53:53
timing.
00:53:54
>> Caffeine,
00:53:55
>> the recommendation is to stay under two
00:53:57
cups of coffee per day during pregnancy.
00:53:59
Um, it's not a neurotoxin like alcohol,
00:54:02
right? But caffeine does go to your
00:54:05
baby's bloodstream. And some studies
00:54:06
show that babies are more active in the
00:54:08
womb after the mother drinks caffeine
00:54:10
and it has no benefit. So listen, you do
00:54:13
what you can. I reduced a little bit my
00:54:15
caffeine intake. Instead of having like
00:54:17
two fat whites, I had maybe half a flat
00:54:20
white or a decaf fat white when I could.
00:54:22
But some days I just really wanted a
00:54:23
coffee, so I had a coffee.
00:54:25
>> Have they ever done any studies on
00:54:26
caffeine and pregnancy? Well, we can't
00:54:30
do any studies on caffeine in pregnancy
00:54:31
in humans. It's unethical to test
00:54:33
anything in pregnant moms. We have
00:54:35
associations and the associations don't
00:54:37
show much difference. Like we don't have
00:54:39
studies that show caffeine intake in
00:54:41
moms leads to this kind of bad outcome
00:54:43
in the kids. It seems pretty neutral at
00:54:45
low doses. If you have really high doses
00:54:47
of caffeine, there is an impact on the
00:54:49
baby's well associative impact on the
00:54:52
baby's temperament. But for one or two
00:54:54
cups a day, there's no impact that we
00:54:56
find.
00:54:56
>> And they've done animal studies. Yeah,
00:54:57
they've done animal studies. Low doses
00:54:59
also fine. Very high doses, we start to
00:55:01
see changes in the baby's behavior.
00:55:03
>> You talk about this in the book. In
00:55:04
certain animal studies, they show um
00:55:06
during pregnancy leads to smaller
00:55:07
offspring, altered heart development,
00:55:08
and delayed brain growth. Um but you
00:55:11
explain that we don't have direct
00:55:12
clinical trial data on the long-term
00:55:14
impact of caffeine during human
00:55:16
pregnancy.
00:55:16
>> And also those studies are very high
00:55:17
doses of caffeine.
00:55:19
>> Okay. Yeah. And the World Health
00:55:20
Organization recommends that women who
00:55:21
consume more than 300 milligrams of
00:55:23
coffee a day, which is roughly three
00:55:24
cups, reduce their daily intake during
00:55:26
pregnancy.
00:55:27
>> Yeah. So, probably one cup a day is not
00:55:29
harming your baby.
00:55:31
>> Fermented foods in the gut. What about
00:55:33
that? Yeah.
00:55:33
>> What should I be thinking about there?
00:55:34
>> Well, this is very early research, but
00:55:36
showing that potentially if a mother has
00:55:38
fermented food during pregnancy, it's
00:55:41
also seeding her baby's gut microbiome.
00:55:43
But this is very, very early stuff. But
00:55:45
if you can include some kefir or some
00:55:48
sauerkraut during pregnancy, it's
00:55:50
helpful.
00:55:51
>> What What about bread? Do you think much
00:55:53
about bread?
00:55:53
>> Do I think much about bread? I mean, I'm
00:55:55
French, so I think about bread all the
00:55:57
time.
00:55:58
>> In terms of um your recommendations on
00:56:01
the type of bread one should be eating.
00:56:03
>> Well, bread is interesting because bread
00:56:04
is a carb that contains mostly glucose.
00:56:07
And we know that in the third trimester
00:56:09
of pregnancy, your baby actually needs
00:56:11
more glucose cuz he's developing and he
00:56:13
also needs energy. Your baby needs about
00:56:15
70 gram of glucose per day at the very
00:56:19
end of pregnancy. So, as a pregnant mom,
00:56:22
you should be eating 70 grams of glucose
00:56:24
more than you usually do at the end of
00:56:26
pregnancy. For the first and second
00:56:28
trimesters, you don't need to be eating
00:56:29
much more glucose. So, you could have
00:56:31
that via bread. You could have that via
00:56:33
rice, for example. So 70 gram of glucose
00:56:36
is about three slices of bread or a cup
00:56:39
and a half of rice. In terms of the type
00:56:41
of bread you should be eating, it's
00:56:42
always better for your glucose levels to
00:56:44
have bread that is full of seeds. But to
00:56:47
be honest, there's not a huge difference
00:56:49
between like sprouted grain bread versus
00:56:52
white bread. It's all just glucose
00:56:54
>> because there there is a I guess there's
00:56:55
a a risk that mothers might get a little
00:56:58
bit scared of having sugary foods during
00:57:01
pregnancy. And then you've just said the
00:57:03
baby does need glucose.
00:57:04
>> Yeah. So there's a difference. So
00:57:06
glucose is present in carbs and
00:57:09
starches, meaning bread, pasta, rice,
00:57:12
potatoes, oats. So starches contain
00:57:14
glucose, but starches are different to
00:57:17
sugars. So on this plate, we only have
00:57:21
sugars. These are the sweet foods that
00:57:23
contain glucose, but also another
00:57:25
molecule that makes them sweet called
00:57:27
fructose. Your baby needs no fructose
00:57:31
during pregnancy ever. So your baby does
00:57:33
not need any sugar from dessert, from
00:57:36
chocolate, from muffins, from cupcakes.
00:57:38
Your baby needs none of this. But your
00:57:40
baby does need glucose, which is
00:57:42
healthier to get from starches like
00:57:44
bread, pasta, rice, potatoes.
00:57:46
>> What about the ketogenic diet while
00:57:48
you're pregnant?
00:57:50
>> I don't think there's enough evidence to
00:57:51
tell us whether it's okay or not. It's
00:57:53
very early. It's quite rare. Um, and it
00:57:57
seems that since your baby does need
00:57:59
glucose during pregnancy, it's just
00:58:01
easier to eat glucose and to eat
00:58:03
starches when you're pregnant. And whole
00:58:05
fruit is also a good way of getting the
00:58:07
glucose that you need because thanks to
00:58:09
the fiber in the water, the amount of
00:58:11
fructose in the fruit is not leading to
00:58:14
such a big fructose spike.
00:58:16
>> There's a study on the G1D Foundation
00:58:18
that basically says for 99% of
00:58:20
pregnancies, a strict ketogenic diet is
00:58:21
considered dangerous. doctors in instead
00:58:23
recommend a low glycemic index diet.
00:58:26
>> And low glycemic diets mean a diet with
00:58:29
smaller glucose spikes. And this is
00:58:31
really helpful for people with
00:58:33
gestational diabetes. It helps them
00:58:34
manage their spikes and reduce the need
00:58:36
for medication. But also for any
00:58:38
pregnant mom, it's important to think
00:58:40
about your glucose spikes because when
00:58:41
you have a glucose spike, your baby has
00:58:43
a glucose spike. And glucose spikes are
00:58:45
not good news. It's better to give your
00:58:47
baby slow rolling hills of glucose and
00:58:50
not these big spikes that can lead to
00:58:52
more inflammation. And as we talked
00:58:53
about, more inflammation can impact the
00:58:55
baby's brain development.
00:58:58
>> Do you recommend that mothers take
00:58:59
certain supplements? Did you take
00:59:01
supplements throughout your pregnancy?
00:59:02
>> Yeah, I took omega-3s. And the reason is
00:59:06
I took omega-3 supplements is because
00:59:08
omega-3s also form the baby's brain and
00:59:10
they come from algae in the ocean and
00:59:13
fish. Now, omega-3s and in particular
00:59:16
one omega-3 called DHA, it helps your
00:59:19
baby's neurons connect with each other.
00:59:22
And this is really important. And in
00:59:24
animal studies, when scientists restrict
00:59:27
how much DHA a mother has access to,
00:59:29
they see measurable impact on the baby's
00:59:32
brain. They see brains that are less
00:59:33
efficient. They see babies who find the
00:59:35
exit of mazes with much more time.
00:59:38
There's an impact on the brain
00:59:39
development. Now, the easiest way to get
00:59:42
enough DHA is to eat fish or to eat
00:59:44
sardines that we have here. So, the
00:59:46
recommendation is fatty fish twice a
00:59:50
week. I would say fatty fish three times
00:59:53
a week if you can. And this is also it's
00:59:55
amazing because it's very cheap. So,
00:59:57
these three cans of sardines are your
00:59:59
three servings of fish per week. This
01:00:01
gets gives you all the omega-3s your
01:00:03
baby needs. And this cost about in total
01:00:05
like $67. So, for $67 per week and for
01:00:10
another $7 of eggs per week, you're
01:00:13
getting all the choline and all the
01:00:15
omega-3s your baby needs. Yeah. You're
01:00:16
opening it. Are you going to eat it?
01:00:23
>> Okay. No. You want to know how I have
01:00:24
them?
01:00:25
>> How?
01:00:25
>> Okay. Are you going to eat it?
01:00:26
>> Yeah.
01:00:27
>> Go for it. So, I open the can. I put it
01:00:29
in a bowl. I put mustard in it. I put
01:00:32
sea salt, a little bit of feta,
01:00:35
>> some herbs, and I make this sort of nice
01:00:37
little paste, and then I toast a piece
01:00:40
of bread, and I put it on top of the
01:00:42
bread, and I have like a nice little
01:00:43
sardine mash on my bread.
01:00:45
>> It is quite nice.
01:00:46
>> Yeah. And it's really good for you. Lots
01:00:48
of omega-3s. And so, for omega-3s, I
01:00:50
also supplemented with additional
01:00:52
omega-3s because I think the
01:00:54
recommendation of fatty fish two, three
01:00:56
times a day is lacking. Most moms don't
01:00:59
have enough omega-3s in their body to
01:01:01
give their baby everything that he
01:01:03
needs. So, I did this three times a week
01:01:05
plus two grams of DHA supplement per
01:01:08
day.
01:01:10
>> What else was in your supplement stack?
01:01:12
>> Then, uh, in the third trimester, I took
01:01:14
iron because my iron levels were very
01:01:16
low. This often happens during
01:01:18
pregnancy, even though I was eating a
01:01:19
lot of meat because your baby is pulling
01:01:20
a lot of iron from you. And then I had a
01:01:23
sort of normal prenatal supplement, but
01:01:25
I made sure it had choline in it. And I
01:01:27
made sure it had a type of folic acid
01:01:30
called metylated folate which is better
01:01:32
absorbed. And folate is very important
01:01:34
to prevent miscarriage. You talked about
01:01:36
your first pregnancy and you said we'll
01:01:38
talk about that later.
01:01:39
>> Mhm.
01:01:41
>> You went through miscarriage.
01:01:43
>> Yes. Correct. So I got pregnant the
01:01:46
first time and I thought everything
01:01:48
would be totally fine but I found out at
01:01:51
the 3mon scan that the embryo had
01:01:54
stopped developing. I had what's called
01:01:56
a silent miscarriage. So, usually when
01:01:59
you miscarry,
01:02:01
you start to lose blood, you have
01:02:02
cramps, you know something's wrong. I
01:02:05
had a silent miscarriage, which is more
01:02:07
rare, meaning the embryo stopped
01:02:09
developing. The embryo was dead. My body
01:02:11
did not expulse it. So, I found out that
01:02:15
I had lost the pregnancy at the scan at
01:02:18
the doctor's office. And I found out
01:02:20
that I had been walking around for a
01:02:22
month with an embryo that had stopped
01:02:25
developing and I had no idea. I thought
01:02:27
I was still pregnant.
01:02:29
What What is What is that like for
01:02:32
someone like me that has never
01:02:33
experienced um such news? What are the
01:02:37
range of emotions and thoughts um that
01:02:40
occur when you get news like that?
01:02:44
>> Listen, for me it was so devastating. It
01:02:48
was so so difficult. I didn't I didn't
01:02:50
want to believe it. I was screaming. I
01:02:52
remember like falling to the floor in my
01:02:54
living room and saying to whatever god
01:02:56
or the universe like that I wanted my
01:02:58
baby back. I was I was not okay. It was
01:03:01
very very difficult. Um I felt a lot of
01:03:03
anger. I felt a lot of despair. I felt a
01:03:07
sense of injustice like why me? I felt
01:03:10
like I had done everything right. Like I
01:03:13
was eating the choline. I was taking the
01:03:14
right supplements. you know, I was not
01:03:16
like smoking crack and I still had a
01:03:19
miscarriage and I I didn't know this
01:03:22
happened. I I didn't have it in my
01:03:24
consciousness that it could happen to
01:03:25
me. So, I felt from very very high. It
01:03:28
was it was probably one of the most
01:03:29
difficult experiences in my life.
01:03:31
>> Is this more common?
01:03:32
>> One in five pregnancies and in
01:03:34
miscarriage.
01:03:35
>> That's really high. Like way higher than
01:03:37
I thought it was.
01:03:38
>> Yeah.
01:03:40
>> And is it usually in the
01:03:41
>> in the first trimester? if I was still,
01:03:43
>> but it can happen later also.
01:03:47
>> Yeah. And I felt so isolated and I
01:03:50
didn't feel like people around me knew
01:03:52
how to how to handle it cuz it's kind of
01:03:55
taboo. And then when I miscarried, I
01:03:58
started talking to people about it. And
01:04:00
I found out that so many people around
01:04:01
me had gone through it but had never
01:04:03
told me about it.
01:04:04
>> When was your first pregnancy?
01:04:07
So, I got pregnant in February 2024.
01:04:13
So, the miscarriage was in spring 2024.
01:04:18
And then I got pregnant again
01:04:21
in August 2025.
01:04:24
No, 2024. And my son was born in May
01:04:27
2025.
01:04:29
So, I got pregnant quite quickly
01:04:30
afterwards. Um, but it was difficult
01:04:32
because I was still carrying the grief
01:04:34
of the miscarriage. So, I had a very
01:04:37
anxious pregnancy. I was very anxious
01:04:39
the whole time that something bad would
01:04:40
happen again, that I would miscarry
01:04:42
again and not know about it. It was very
01:04:43
difficult.
01:04:49
>> It's a trial of the heart, man.
01:04:54
>> It's Yeah, the numbers way higher than I
01:04:56
expected. Just just much higher than I
01:04:58
expected. And it's it's scary scary to
01:05:00
think about.
01:05:01
>> Yeah. Yeah.
01:05:01
>> And that's why people usually wait until
01:05:03
the third month mark to tell their
01:05:05
friends and family that they're
01:05:06
pregnant.
01:05:07
>> And for some reason, I had no conception
01:05:09
of that. So the moment I got that first
01:05:11
pregnancy test, I told everybody.
01:05:13
>> Mhm.
01:05:13
>> So it made it quite complicated to have
01:05:17
to announce the miscarriage to like 50
01:05:20
people.
01:05:21
>> Um but at the same time, I felt less
01:05:23
alone than I would have felt if nobody
01:05:25
knew I was pregnant in the first place.
01:05:26
>> Mhm.
01:05:27
>> But yeah, it was very very challenging.
01:05:29
And it's more common than we think and
01:05:31
it happens to more people than we know
01:05:33
about.
01:05:34
>> Is there anything you wish you knew
01:05:36
earlier in life about I mean we've
01:05:38
talked about many of the things
01:05:39
specifically around diet and you know
01:05:41
and pregnancy but is there anything else
01:05:42
you wish someone had said to you as a
01:05:44
woman earlier
01:05:46
um that you didn't hear?
01:05:49
>> Yeah. I think I wish I wish my mom had
01:05:51
told me about her miscarriages. She had
01:05:53
not.
01:05:53
>> Oh, really?
01:05:54
>> Until I miscarried. Yep. I wish my
01:05:56
grandmother had told me. I had I did not
01:05:58
know. I wish people had told me more
01:06:00
about their experiences because that way
01:06:02
I would have understood that it happens
01:06:04
to a lot of people. Maybe I would have
01:06:05
been more prepared and maybe it would
01:06:06
have made the experience a little bit
01:06:09
less painful.
01:06:10
>> Mhm.
01:06:10
>> Instead of feeling so so isolated or at
01:06:14
least I would have maybe been a bit more
01:06:16
cautious
01:06:18
>> cuz you said one of the feelings and
01:06:20
emotions you had was why did this happen
01:06:21
to me?
01:06:22
>> Yes. I was like why me? Why me? And then
01:06:24
I realized it happens to many people and
01:06:27
it's not necessarily a reason. It's
01:06:28
nothing you've done. It can be just a
01:06:30
chromosomeal abnormality and the embryo
01:06:32
just can't develop anymore. It can be
01:06:34
something we don't understand yet.
01:06:36
>> It's hard, isn't it? Getting pregnant.
01:06:38
>> Yeah,
01:06:38
>> it's hard. I think I don't know what
01:06:41
lawyer I was living under, but I just
01:06:42
assumed that getting pregnant was have
01:06:44
sex unprotected.
01:06:46
>> I know. Because your whole life you're
01:06:47
told do all these things to not get
01:06:49
pregnant because it might happen without
01:06:50
you expecting it. And then when you try
01:06:52
to get pregnant, you realize, oh, it's
01:06:54
not at all as easy as I thought it was.
01:06:57
>> It's it's it's a lot. And I was lucky I
01:06:59
got pregnant after, you know, two three
01:07:01
cycles both times. So that's very very
01:07:03
quick. But some of my friends, it's
01:07:05
taken them years to conceive.
01:07:07
>> How has becoming a mother changed you?
01:07:10
>> Um, it's made me happier. I feel like my
01:07:14
baseline happiness is higher. I don't
01:07:17
have I used to have this like 10% kind
01:07:20
of melancholy or or spleen or sort of
01:07:24
like oh maybe my life could be better if
01:07:26
I did X or Y or like questioning you
01:07:27
know do I need more how do I how do I
01:07:29
find happiness and that's gone like with
01:07:31
my son that has that has been filled and
01:07:34
I didn't expect it to be filled so
01:07:36
that's been amazing and it's made me
01:07:39
very efficient because now when I have
01:07:41
42 minutes I use this 42 minutes like I
01:07:45
cannot imagine Imagine how much time I
01:07:46
used to have. Like, what did I used to
01:07:48
do? And I thought I was busy. Now I'm
01:07:50
really busy. It's so funny to look back
01:07:53
at my life before and what I used to
01:07:54
think and realize that I was completely
01:07:56
wrong. I was so wrong. I thought I was
01:07:58
busy and I thought I was tired.
01:08:02
I wasn't. Now I am.
01:08:07
>> You feel very busy, right?
01:08:08
>> I feel so busy.
01:08:09
>> And you feel tired.
01:08:10
>> I do. I do sometimes ask myself, you
01:08:12
know, because again, I'm in that season
01:08:13
of life. I do like where am I going to
01:08:14
get the where's the time going to come
01:08:16
from cuz like
01:08:17
>> you just prioritize so many things you
01:08:20
just delegate or you don't do anymore
01:08:22
>> and you find the time cuz your baby is
01:08:24
the most important thing
01:08:26
>> and I I think I've become better at my
01:08:28
work because I'm more efficient and I
01:08:30
thought I was pretty efficient before
01:08:31
but now I'm like super human. On that
01:08:35
point of parenting and pregnancy and
01:08:37
everything we've been talking about, you
01:08:39
said that you spoke to your mother about
01:08:41
the diet she had and her lifestyle when
01:08:44
she was growing you inside her. Uh, if
01:08:48
your parents did have a suboptimal
01:08:51
lifestyle in diet,
01:08:54
>> this is a bit of a strange question to
01:08:56
ask, but is there something that I can
01:08:58
do now as an adult to reverse that?
01:09:00
>> Totally. Well, first of all, my mom was
01:09:03
eating a lot of sugar, but it wasn't her
01:09:04
fault. Like, culture around her was
01:09:06
telling her fat is bad. Eat low-fat
01:09:08
foods. Like, she was just a product of
01:09:09
her time, like we all are. So, our diet
01:09:11
today is just a function of what food
01:09:14
marketing is going on. So, again, it's
01:09:15
not our fault. We're just kind of
01:09:17
swimming in this sea of the food
01:09:19
industry and marketing and we do the
01:09:20
best we can.
01:09:22
Pregnancy is important. It has an
01:09:24
outsized effect on our vulnerability to
01:09:27
disease, but it's not everything. So, I
01:09:30
told you at 25 I was on the cusp of
01:09:32
pre-diabetes. Well, I implemented the
01:09:34
glucose hacks. I found all the science
01:09:36
and I never got pre-diabetes. So, you're
01:09:39
probably going to be fine. It's more of
01:09:40
the difference between like, so I have
01:09:42
two friends. I have Gabriel and Nicholas
01:09:45
and they both work out the same and eat
01:09:47
the same. One of them builds muscle
01:09:49
really easily and has a lot of muscle
01:09:50
mass. The other one doesn't. They're not
01:09:52
equal. However, it doesn't mean that
01:09:55
they both can't build muscle. It might
01:09:56
just be a little bit more difficult for
01:09:58
one than for the other. Same thing with
01:09:59
diabetes. One person may get diabetes
01:10:02
with the same diet as another person who
01:10:03
doesn't get it. Well, when you apply
01:10:06
things, when you change your diet, you
01:10:08
can change the course of your life. You
01:10:10
can change what diseases you you face.
01:10:12
But you might be more or less
01:10:13
vulnerable. So, we always have agency.
01:10:16
We always have power, no matter our age,
01:10:18
no matter where we are in life, to take
01:10:20
back control.
01:10:22
>> Cravings.
01:10:23
>> Mhm.
01:10:23
>> Cravings are where it all begins. You
01:10:26
know, you can know everything.
01:10:27
>> Wait, say more about that. What do you
01:10:28
mean?
01:10:29
>> Like you can know, you can have all the
01:10:30
information. I'm sure that there's
01:10:31
people that listen to this podcast,
01:10:33
including me, who know a lot about this
01:10:36
stuff, but it doesn't necessarily mean
01:10:38
that you have the control to take
01:10:41
action. Because when your brain starts
01:10:42
saying, "Go on, eat that thing. Go on.
01:10:44
It'll be so tasty." And you know what?
01:10:46
You can do your calf raises after it.
01:10:48
It'll be fine. Like that voice in your
01:10:49
head that talks you into things that you
01:10:51
don't really want to do, and then 10
01:10:52
minutes later, you feel really guilty
01:10:53
that you did it. M
01:10:55
>> I'm just wondering if you think much
01:10:56
about the psychology of being in the
01:10:59
things I can do upstream to either fend
01:11:01
off the cravings or to have better
01:11:03
agency and control over the cravings.
01:11:04
>> So let's talk about that voice because
01:11:06
that voice comes in two flavors.
01:11:09
For some the voice is m that cookie
01:11:12
looks really really good. Chocolate chip
01:11:14
with sea salt that looks tasty. I'm
01:11:15
going to probably buy it after the end
01:11:17
of this meeting. That is the voice of
01:11:19
pleasure and enjoyment. There's another
01:11:21
voice that might be in your brain which
01:11:23
is like, "Oh my god, I need sugar right
01:11:24
now. What's in the kitchen? I'm going to
01:11:26
open the cupboards. Whatever there is.
01:11:27
Oh, this weird old cookie. I need to
01:11:28
have it right now. I need sugar
01:11:30
otherwise I'm not going to feel good."
01:11:32
Those are two very different voices.
01:11:33
That second voice is a voice of control
01:11:35
and of almost being like a victim to
01:11:37
sugar addiction. I want to help people
01:11:39
go from the sugar addiction voice to the
01:11:42
enjoyment voice because I think it's
01:11:43
fine to have cravings of or to want to
01:11:46
eat something delicious. I just want to
01:11:48
make sure people are not controlled by
01:11:50
that voice. Do you see what I mean? I
01:11:51
want it to be something you enjoy, not
01:11:53
something you are victim to. So, how do
01:11:56
we separate these two things out?
01:11:58
>> We need to balance our glucose levels so
01:12:00
that that voice comes from a place of
01:12:02
happiness and not a place of a glucose
01:12:03
crash that is making you feel controlled
01:12:06
by a biological impulse that is stronger
01:12:07
than you. So, protein in the morning, a
01:12:10
savory breakfast, super super important.
01:12:12
Then, a veggie starter before your lunch
01:12:14
and your dinner when you can. avoiding
01:12:17
sugar on an empty stomach to not kick
01:12:19
off a roller coaster of blood sugar ups
01:12:21
and downs that's going to make you crave
01:12:23
more and more of this of this sweet
01:12:25
stuff. But the voice that you just
01:12:26
mentioned, which is like, "Oh, that
01:12:28
looks really good. I'm going to do some
01:12:29
calf raises afterwards." I think that's
01:12:31
fine. To me, that doesn't sound like
01:12:32
you're being controlled by it. It sounds
01:12:34
like you kind of want to eat delicious
01:12:35
stuff,
01:12:36
>> but I regret it 10 minutes after. And I
01:12:37
go, "Why?" Because I think,
01:12:40
>> you know, especially if it's at like 10
01:12:43
p.m.
01:12:44
>> Yeah. Because then it messes up your
01:12:45
sleep. It messes up my next day.
01:12:47
>> Yeah.
01:12:47
>> I know. Why the hell did I do that? I
01:12:49
knew I shouldn't eat it. Yeah.
01:12:50
>> But the craving was too strong.
01:12:52
>> And listen, sometimes that's the
01:12:53
situation we're in. I do that too
01:12:54
sometimes. Like sometimes it is 11:00
01:12:56
p.m. I'm exhausted. I know my son's
01:12:57
probably going to wake up at 4:00 a.m.,
01:13:00
>> but I want that cookie. And I just I
01:13:01
just have it. Maybe I have some vinegar
01:13:03
or some antispect before, but it's okay
01:13:05
to give into these things. I don't think
01:13:06
we have to feel guilty about them. Like,
01:13:08
that's just life. Sometimes we can't do
01:13:09
the glucose hacks and sometimes we're
01:13:11
tired and the cookie looks good, so eat
01:13:12
the cookie. But it annoys me because I
01:13:14
then feel the next day and I go,
01:13:16
"Well, you know,
01:13:17
>> was it worth it?" Absolutely not.
01:13:19
Objectively, absolutely not.
01:13:20
>> Yeah. So, maybe if you had had that
01:13:22
cookie after some almonds or if after
01:13:25
the cookie you could do some laundry or
01:13:27
move around a little bit to reduce the
01:13:28
spike, maybe you could help with your
01:13:30
deep sleep during that night,
01:13:32
>> but sometimes you can't.
01:13:33
>> I think as well the subject of sleep and
01:13:35
glucose is one we we don't talk about
01:13:37
enough because some people really
01:13:38
struggle with their sleep. Yeah.
01:13:44
>> I'm flying, I'm waking up early at 4
01:13:46
a.m., fly, fly, go to, wherever,
01:13:49
>> my ability to control
01:13:52
>> cravings is significantly reduced. And
01:13:55
weirdly, I noticed that when I wake up
01:13:57
at say I I had, I don't know, I had
01:14:00
dinner at 9:00 p.m. the night before, if
01:14:01
I'm woken up at like 3:00 or 4:00 a.m.,
01:14:04
I wake up really hungry.
01:14:07
>> Interesting. Have you worn a glucose
01:14:09
monitor to see if you're not crashing in
01:14:10
the middle of the night?
01:14:11
>> No. But I've I've always been so curious
01:14:13
as to why that is. Because I know that
01:14:15
if id slept for 4 hours more, I would
01:14:17
have been like today where the first
01:14:18
thing I've eaten today and it's what 2
01:14:20
p.m. is that sardine
01:14:22
>> because I just wasn't hungry this
01:14:23
morning.
01:14:24
>> But if I'd woken up early, I mean, I've
01:14:27
looked a little bit into
01:14:28
>> I have a question. Do you think it's the
01:14:30
time you wake up that is causing you to
01:14:32
be more or less hungry? Or it's the
01:14:33
dinner you had the night before that is
01:14:35
causing a crash that is causing you to
01:14:36
wake up?
01:14:37
>> Like what's the chicken, what's the egg?
01:14:39
Because it sounds to me like maybe at
01:14:41
3:00 a.m. if you're having a glucose
01:14:42
crash because you had a big carb heavy
01:14:44
dinner. Then it's your body waking you
01:14:46
up and making you feel very hungry. For
01:14:49
me, it's kind of similar like in the
01:14:50
morning if I feel extremely hungry, it's
01:14:52
usually because I went to bed and I had
01:14:54
just had a bunch of carbs before bed.
01:14:56
Well, thanks to the ability to do very
01:14:58
quick research, I now know the answer,
01:15:00
or at least a solid hypothesis, and the
01:15:03
leading answer as to why when you're
01:15:04
sleep deprived, you end up eating worse
01:15:06
is because of the hormone imbalance of
01:15:07
leptin and grein.
01:15:09
>> Sleep deprivation directly alters the
01:15:10
hunger hormones produced in your gut and
01:15:12
fat cells.
01:15:13
>> If grein increases, known as hung,
01:15:15
ghrein signals the brain that it's time
01:15:17
to eat. Studies from Stanford University
01:15:19
showing for only 5 hours increases grein
01:15:21
by approximately 15%. Leptin decreases.
01:15:25
Um the satiety hormone tells your brain
01:15:27
you are full. The same sleep loss
01:15:29
decreases leptin by approximately 15%.
01:15:31
And therefore the result is that your
01:15:33
brain receives a loud I am starving
01:15:35
signal and a very weak I'm full signal
01:15:38
simultaneously.
01:15:39
>> And leptin is the hormone we talked
01:15:40
about at the beginning which when you're
01:15:42
breastfed as a baby, you're
01:15:43
epigenetically making more leptin. And
01:15:46
this setting can stay with you for life.
01:15:47
So, it's possible that also there's some
01:15:49
stuff going on in early life that makes
01:15:51
you more or less hungry.
01:15:54
>> To speak to my mom,
01:15:57
>> you know, every once in a while you come
01:15:58
across a product that has such a huge
01:16:00
impact on your life that you'd probably
01:16:02
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01:16:07
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01:16:10
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01:16:12
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01:16:15
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01:16:18
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01:16:19
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01:16:20
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01:16:31
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01:16:34
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01:16:36
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01:16:56
For the first 10 years that I was a
01:16:58
founder, I didn't prioritize getting a
01:16:59
good night's sleep at all. But over
01:17:01
time, I started to realize that it was
01:17:02
the key metric that influenced
01:17:04
everything in my life. My mood, my
01:17:05
focus, my ability to show up and to
01:17:06
think clearly and to lead well. So now
01:17:08
with my lifestyle being pretty crazy,
01:17:10
traveling across time zones, working
01:17:11
late, training late, I still fight to
01:17:13
protect my sleep, which sometimes means
01:17:14
starting the day a little bit later. It
01:17:16
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Make sure you keep what I'm about to say
01:17:59
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01:18:01
to come even deeper into the diary of a
01:18:03
CEO. Welcome to my inner circle. This is
01:18:06
a brand new private community that I'm
01:18:08
launching to the world. We have so many
01:18:10
incredible things that happen that you
01:18:12
are never shown. We have the briefs that
01:18:14
are on my iPad when I'm recording the
01:18:16
conversation. We have clips we've never
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You can tell us what you want this show
01:18:30
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we're only inviting the first 10,000
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01:18:40
if you want to join our private closed
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community, head to the link in the
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description below or go to
01:18:43
daccircle.com.
01:18:47
I will speak to you then.
01:18:54
What is the the most important thing we
01:18:57
haven't talked about as it relates to
01:18:58
nine months that count forever, your new
01:19:00
book, that we should have talked about?
01:19:02
>> I think protein.
01:19:03
>> Protein.
01:19:04
>> Yeah. By the time your baby's born, he
01:19:08
is about 50% protein if you exclude
01:19:10
water. So protein is not just for your
01:19:12
muscles. Protein forms your immune
01:19:15
system, your skin, your organs, many
01:19:17
many tissues, many many signaling
01:19:19
molecules in your body. So when you're
01:19:20
pregnant, you need to eat more protein
01:19:22
to give more protein to your baby. And
01:19:24
animal studies show something
01:19:26
fascinating, Stephen. They show that
01:19:27
when a mom is slightly protein
01:19:30
restricted, meaning she's eating a bit
01:19:32
less protein than she needs to, there's
01:19:35
a little epigenetic switch happening in
01:19:37
the baby that says, "Dear baby, keep
01:19:40
your muscles small because there's not a
01:19:42
lot of protein in the world you're about
01:19:43
to be born into." So what we're eating
01:19:46
during pregnancy is in essence sending a
01:19:49
little postcard to our baby in our
01:19:51
uterus telling him what kind of
01:19:53
nutrients will be available in the world
01:19:55
that he's about to be born into. And so
01:19:58
these animal studies suggest that if you
01:20:00
have a low protein diet, your baby will
01:20:02
be programmed to stay smaller and have
01:20:04
smaller muscle mass throughout his life.
01:20:07
And the thing is, Stephen, you need a
01:20:09
lot of protein when you're pregnant
01:20:10
because your baby is very protein
01:20:12
hungry. So here I have four chicken
01:20:14
breasts, which is basically the amount
01:20:16
of protein that I needed to eat every
01:20:18
single day.
01:20:19
>> Day
01:20:19
>> in the third trimester of pregnancy.
01:20:21
>> Yeah. Day.
01:20:22
>> Yeah. Per day.
01:20:23
>> Per day. It's a lot.
01:20:25
>> So I would have four eggs in the
01:20:27
morning. That's about 30 grams of
01:20:29
protein. And then I would have to have
01:20:31
three good servings of protein
01:20:33
represented by the three chicken breasts
01:20:35
here. So I would have fish at lunch,
01:20:38
probably a meat or a chicken at dinner,
01:20:40
and then a high protein snack. For
01:20:41
example, Greek yogurt. I would add some
01:20:43
whey protein powder in there to make
01:20:45
sure I was having enough protein. So,
01:20:46
you need about 1.6 gram of protein per
01:20:50
kilo of body weight per day in the third
01:20:52
trimester of pregnancy. And this is
01:20:54
where most of us fall short because
01:20:56
nobody's telling moms they need to eat
01:20:57
more protein. So, the result is that
01:20:59
moms lose their muscle mass because the
01:21:01
muscles are being broken down to give
01:21:03
protein to the baby. But there's a limit
01:21:05
to it. like you can't your muscle mass
01:21:08
cannot compensate for a low protein
01:21:10
diet. And this is why we see across all
01:21:14
women, all studies, low protein diets
01:21:17
lead to smaller babies and potentially
01:21:19
this epigenetic programming of staying
01:21:21
smaller throughout life. So protein is
01:21:24
key.
01:21:24
>> On that subject of muscle loss, have you
01:21:27
thought much about the impact of GLP1s,
01:21:30
these sort of fat loss drugs during
01:21:32
pregnancy?
01:21:33
>> Oh wow. I don't think they're
01:21:35
recommended during pregnancy. I hope not
01:21:36
because they prevent you from feeling
01:21:39
your hunger hormones. They prevent you
01:21:41
from feeling hungry. So, pregnancy would
01:21:44
be a very dangerous time to take these
01:21:46
because during pregnancy, you need to
01:21:48
eat a little bit more in terms of
01:21:50
quantity and calories, but also you need
01:21:52
to eat differently. So, you need to
01:21:53
learn about the protein, the choline,
01:21:55
the omega-3s, and I think it'll be quite
01:21:57
dangerous to take a GLP1 during
01:21:58
pregnancy.
01:22:00
Do you do you know that the vinegar
01:22:01
thing you talked about to me before
01:22:03
where you said you have vinegar before
01:22:05
eating something that's high in glucose?
01:22:07
>> Yeah.
01:22:08
>> Do you recommend that for mothers as
01:22:09
well?
01:22:10
>> You can, but if you're going to do that,
01:22:12
you need to make sure the vinegar is
01:22:13
pasteurized because you want to make
01:22:15
sure that during pregnancy people are
01:22:16
like only eat pasteurized foods because
01:22:19
you want to prevent any food
01:22:20
contamination. So make sure you look on
01:22:22
the back of the vinegar bottle and make
01:22:24
sure it's pasteurized. Apple cider
01:22:26
vinegar is usually not pasteurized. So,
01:22:28
do I recommend it?
01:22:32
I think it's okay to do. Like, vinegar
01:22:33
is fine during pregnancy, especially if
01:22:35
you really want like a cookie or a
01:22:36
muffin. It could be helpful to reduce
01:22:38
the glucose spike. But truly, pregnancy
01:22:40
is kind of the moment where you need to
01:22:42
be eating as little sugar as possible
01:22:44
because it's impacting your baby's
01:22:46
development. So, ideally,
01:22:49
you don't have to use the vinegar hack.
01:22:52
You know, I've often seen people talk
01:22:53
about like an obesity gene and stuff and
01:22:55
ask if obesity is genetic.
01:22:58
>> I guess one of the things I've kind of
01:23:00
deduced from today is that the genetic
01:23:02
component might be that during pregnancy
01:23:05
our mother um had a certain lifestyle or
01:23:08
diet and that increased our
01:23:12
predisposition
01:23:14
to having a different reaction to
01:23:17
certain foods
01:23:17
>> completely and the studies show that. So
01:23:19
in animal studies, when a mom has a lot
01:23:21
of sugar during pregnancy, there's
01:23:23
little epigenetic switches in the baby's
01:23:24
DNA that encourage fat storage.
01:23:26
>> Oh, okay.
01:23:27
>> So why is that? Because if you eat
01:23:29
sugar, your baby's getting sugar in his
01:23:32
bloodstream. And how does the baby
01:23:34
protect himself from high sugar levels?
01:23:36
By turning the sugar into fat. So by
01:23:39
eating a high sugar diet, you're sending
01:23:41
a little postcard to your baby being
01:23:42
like, "Hey baby, you're going to be born
01:23:43
into a world with a lot of sugar. So
01:23:45
become really good at turning that sugar
01:23:47
into fat to protect yourself. And this
01:23:49
is why we see across studies on tens of
01:23:52
thousands of moms that the higher a
01:23:55
mom's glucose levels during pregnancy,
01:23:57
the more fat mass a baby is born with.
01:24:01
>> Higher glucose during pregnancy, baby
01:24:03
had to turn that glucose into fat to
01:24:05
protect himself. So he's born with more
01:24:07
fat mass. And it doesn't just stop after
01:24:08
birth. Studies show that this continues.
01:24:11
Babies born to high glucose mothers are
01:24:14
more likely to have obesity as children,
01:24:16
as teenagers, and as adults. So, the
01:24:19
cycle continues. The programming of
01:24:21
storing a lot of fat continues even
01:24:23
though they're no longer connected to
01:24:24
their mom's bloodstream.
01:24:27
>> In the process of producing this book,
01:24:29
did did you think much about the
01:24:30
evolutionary sort of backstory of where
01:24:32
we came from and how our ancestors used
01:24:34
to eat? Did you
01:24:36
>> consider, I don't know, the orangutang
01:24:37
where we share most of our DNA? I think
01:24:39
it's like 98% of our DNA
01:24:41
>> because if you look at sort of what we
01:24:42
used to eat, meaning nutrient-rich organ
01:24:45
meats and not just like a chicken
01:24:48
breast, which is just muscle, which is
01:24:49
actually very poor nutrients. If you
01:24:51
think about how we didn't used to eat
01:24:53
processed foods, we had a diet that was
01:24:55
much more conducive to baby having more
01:24:58
of what he needed in the womb. Today,
01:25:00
our food system is failing us. We're all
01:25:02
deprived of proper nutrition with what
01:25:04
we're eating with all these
01:25:06
ultrarocessed foods, and that includes
01:25:07
pregnant moms. So, I tried to write a
01:25:09
book that was going to help people
01:25:12
navigate this very toxic food landscape
01:25:14
to see these four simple things they
01:25:17
could do to try to optimize a little bit
01:25:19
what the baby was getting. But it's a
01:25:20
lot to think about. And also being
01:25:22
pregnant comes with, I think, innate
01:25:24
pressure. Like I felt pressure during
01:25:26
pregnancy. I'm like, man, I'm making
01:25:27
another human. Like, this is a lot. And
01:25:30
then you're bombarded by messages online
01:25:31
and Instagram what to do, what not to
01:25:33
do. And it feels like whatever you do,
01:25:34
you feel guilty.
01:25:36
>> Mhm. So, I'm hoping this book gives
01:25:38
clear science, scientific evidence to
01:25:40
help people navigate that pressure. But
01:25:42
listen, I just want babies to be
01:25:43
healthy. Like, I want my baby to be
01:25:45
healthy. I want everybody's baby to be
01:25:46
healthy. I want moms to feel as little
01:25:49
stress as possible. And that's just the
01:25:51
truth. So, I'm hoping that this book
01:25:53
brings a little bit of reassurance and
01:25:56
light in this complicated world we live
01:26:00
in.
01:26:01
Stress is something we haven't talked
01:26:03
about, but I guess that also is an
01:26:05
important factor in this the story of
01:26:06
raising a healthy child.
01:26:09
>> I was extremely stressed my entire
01:26:11
pregnancy because of my miscarriage.
01:26:13
Like I probably the nine months of my
01:26:15
pregnancy with my son were the nine most
01:26:17
anxious months of my life. And that's
01:26:19
probably not very good for my baby. But
01:26:21
hey, you do what you can, you know? I I
01:26:23
tried everything to reduce my stress
01:26:25
levels. I just couldn't. I was so
01:26:26
nervous about losing the pregnancy.
01:26:28
>> You tried everything?
01:26:29
>> Yeah, I mean everything. I didn't take
01:26:31
anxiety medication, but I was, you know,
01:26:32
doing yoga and breath work and working
01:26:34
out and talking to my therapist and blah
01:26:36
blah blah, but I was still anxious
01:26:38
because I really didn't want to lose the
01:26:40
pregnancy and I was scared I would.
01:26:44
Why are you smiling?
01:26:45
>> But you didn't. No, I didn't.
01:26:46
>> Yeah. And you have a happy, healthy
01:26:49
>> Yeah.
01:26:50
>> little baby.
01:26:51
>> Yeah.
01:26:52
>> You want to have more babies?
01:26:54
>> I would love to, but man, now it's like
01:26:56
logistics. It's like, okay, so I'm doing
01:26:59
this project and that project and this
01:27:00
work thing. So, where can I find nine
01:27:02
months plus 6 months where I can't
01:27:04
really work
01:27:06
>> in in this crazy schedule that I create
01:27:09
for myself. By the way, I'm I'm I just
01:27:11
love my work. So, I'm always planning
01:27:12
new things.
01:27:13
>> When you look at products in the
01:27:14
supermarket,
01:27:15
>> I think we all have a different thing we
01:27:17
go straight to on the label. Yeah.
01:27:19
>> You know, sometimes people go to
01:27:20
calories, sometimes they look at
01:27:21
protein, sometimes they're looking at is
01:27:22
it gluten-free, sometimes they look at
01:27:24
the carbohydrates or the sugars. What do
01:27:26
you look for?
01:27:27
>> Ingredients. I go straight to the
01:27:29
ingredients list. Yeah, because in the
01:27:31
ingredients list, things are ordered by
01:27:34
weight. So, the first ingredient is
01:27:36
going to be what there is the most of in
01:27:38
that food.
01:27:39
>> Oh, I had no idea.
01:27:40
>> Yeah. So, they're ordered by weight. So,
01:27:42
if there is sugar or any other type of
01:27:45
sweet thing in the first five
01:27:46
ingredients, like dates, like fruit
01:27:50
juice, like molluses, like uh orange
01:27:54
syrup, whatever. I know that's a
01:27:56
dessert. And so I put it in my mind,
01:27:59
okay, this is a food for enjoyment for
01:28:01
dessert. So if you look at the sardines
01:28:03
ingredients, sardine, olive oil, salt,
01:28:05
natural flavor. So I would try to look
01:28:07
for one that doesn't have natural flavor
01:28:09
cuz I don't know what that means. I
01:28:10
don't think it's necessary. But as you
01:28:12
can see, there's no sugar in here. So
01:28:14
this is not dessert. This sardine can is
01:28:15
not dessert.
01:28:17
>> Good.
01:28:17
>> Isn't that helpful?
01:28:19
>> Cuz I often just look at the back of
01:28:20
labels and I just go straight for the
01:28:22
carbs and sugar level.
01:28:23
>> Really?
01:28:24
>> Yeah. Yeah. I don't know why I always
01:28:25
look at the the sugar level. I think
01:28:26
it's cuz I've done keto for a little
01:28:27
while. So,
01:28:28
>> kind of depends though because if you're
01:28:29
looking at like carbon sugars for a pack
01:28:31
of um table sugar versus
01:28:36
I don't know like a
01:28:37
>> protein shake.
01:28:38
>> Yeah, a protein shake.
01:28:39
>> I mean, it's it's a helpful place to
01:28:41
look. That's also where I look because
01:28:42
carbs carbs and sugars will tell you a
01:28:44
lot about what the food is going to do
01:28:46
to you. But also, it depends on the
01:28:47
ratio, right? If there's a lot of
01:28:48
protein also, then having carbs in there
01:28:51
is not going to create that big of a
01:28:52
glucose spike. If it's a product that
01:28:54
has just carbs, then yes,
01:28:55
>> a lot of people look at the calories.
01:28:56
>> Yeah. But calories are a very bad way of
01:29:00
assessing a food because two foods can
01:29:03
have the exact same number of calories
01:29:04
and be completely different in terms of
01:29:06
what they do to your body. So an avocado
01:29:08
and a donut, both 200 calories, vastly
01:29:13
different impact. It's like saying two
01:29:14
books are the same because they have the
01:29:15
same number of pages.
01:29:18
>> Calories and pages tell you nothing
01:29:20
about what's inside the food or inside
01:29:21
the book. We have to learn about
01:29:23
molecules. Which is why your reflex of
01:29:25
going to carbs and sugars is much
01:29:27
smarter because you're seeing what's
01:29:29
actually going to happen when you eat
01:29:30
the food. For example, avocado and
01:29:32
donut. The avocado mostly fat fiber
01:29:36
going to keep your glucose levels nice
01:29:37
and steady. Going to give your food
01:29:38
healthy fat, your body healthy fats.
01:29:40
Donut mostly sugars is going to create a
01:29:44
big glucose spike. Inflammation, aging,
01:29:47
crash, cravings, fatigue, it's going to
01:29:49
have a vastly different impact on your
01:29:50
body. So only looking at your diet
01:29:53
through the lens of calories is a very
01:29:55
bad idea because two diets can have the
01:29:58
exact same number of calories and you
01:30:00
can have a completely different
01:30:02
experience of life depending on what
01:30:04
you're actually eating.
01:30:06
>> And what's your um diet generally? Like
01:30:08
what time do you eat in the morning? Do
01:30:09
you do fasting or anything like that?
01:30:11
>> So no, I don't do fasting. So I'll have
01:30:14
breakfast in the morning always eggs.
01:30:16
Right now my my current kick is a bacon
01:30:18
and egg quadilla. super good. Um, with
01:30:21
coffee always with whole milk that I
01:30:23
love. Then for lunch, I'll have a veggie
01:30:26
starter if I'm having some carb heavy
01:30:28
lunch or I'll have like a collared green
01:30:32
chicken wrap with avocado and peppers.
01:30:34
>> Mhm.
01:30:35
>> After lunch, I always usually have
01:30:37
something sweet because I love sugar. I
01:30:39
love sugar. So, I'll have like some
01:30:40
chocolate or a nice cookie that I had
01:30:42
and then I'll try to move my body if I
01:30:43
can. This is the main thing that can get
01:30:45
a bit difficult. And then the evening is
01:30:46
when I have most carbs. I love having
01:30:50
rice or pasta at night. It just makes me
01:30:52
feel cozy.
01:30:53
>> What time?
01:30:54
>> As early as I can. I'm very unfrench in
01:30:56
that way. If I could have dinner at 5:00
01:30:58
p.m., I would. Um, but I would have no
01:31:00
more social life. So, maybe after my
01:31:03
baby's in bed, so like 7:30, 8.
01:31:06
>> And are you having vinegar before that
01:31:07
meal?
01:31:08
>> Um, it depends. If I don't have a veggie
01:31:10
starter, yeah, if I have a veggie
01:31:11
starter, I'll put some vinegar on the
01:31:13
veggie starter.
01:31:14
>> What else are you working on? What's
01:31:15
next for you, Jesse? One is mental
01:31:17
health because I have a deep passion for
01:31:20
mental health. It's the reason I got
01:31:21
into glucose in the first place. So, I
01:31:23
want to see if I can start putting
01:31:26
together some mental health packs based
01:31:29
on studies. This is something that's
01:31:30
been in the back of my mind for a long
01:31:31
time and I'm trying to find the time to
01:31:33
go there. And I'm working on new types
01:31:36
of content. I'm I'm just endlessly
01:31:39
inspired by what I'm able to to do and
01:31:42
how lucky I am to like dream up
01:31:44
something and be able to to put it
01:31:45
together. So, lots of surprises coming.
01:31:48
>> As you know, we have a closing treat on
01:31:51
this podcast where the last guest leaves
01:31:52
a question for the next.
01:31:53
>> I do know.
01:31:54
>> And the question left for you is, if you
01:31:57
could make the world a better place in
01:31:59
one way, what would you change? How
01:32:01
could you make the most impact?
01:32:03
>> I would maybe outlaw food marketing or
01:32:07
maybe outlaw
01:32:09
sugary breakfast foods. Something about
01:32:12
making very bad foods that are that look
01:32:16
healthy, making those illegal. It would
01:32:18
be illegal to put any health claims on a
01:32:22
product. For example, no added sugars or
01:32:24
vegan or gluten-free. I would outlaw all
01:32:26
of those to help people navigate a bit
01:32:27
better. Or if I could have like one
01:32:29
magic wand to do one thing, maybe I
01:32:31
would say no more fruit juice in
01:32:34
schools. Even that would be really cool.
01:32:36
>> Nine months that count forever. How your
01:32:38
pregnancy diet shapes your baby's
01:32:40
future. What is the um what is the
01:32:42
closing message, Jesse, for for pregnant
01:32:44
couples and um anybody who was who was
01:32:48
once conceived of themselves?
01:32:51
>> The closing message is pregnancy is
01:32:54
complicated. The food system we live in
01:32:56
is complicated and toxic. And this is a
01:32:58
very simple four-step trimester by
01:33:01
trimester plan that doesn't require a
01:33:03
lot of money that is going to help you
01:33:05
give your baby the best foundation
01:33:07
during development.
01:33:09
Do you think there's things from a
01:33:10
legislation perspective that can be
01:33:11
done? You know,
01:33:12
>> yeah, the most important is for the
01:33:13
system, the support system around the
01:33:15
moms to help make it really easy for
01:33:19
them to eat eggs and sardines and
01:33:22
vegetables and healthy fats. We have to
01:33:25
all support moms because they're
01:33:26
creating the next generation and they
01:33:28
they can't change the food industry.
01:33:30
Things have to shift around them to make
01:33:31
it easier. I think it's also about
01:33:33
education. For example, choline, you
01:33:34
know, I said 90% of moms are not getting
01:33:36
enough. And when people run surveys to
01:33:39
see whether doctors are talking to moms
01:33:42
about choline, only six% of doctors are
01:33:45
talking to moms about choline during
01:33:46
pregnancy. So there's also just a big
01:33:48
information gap somewhere. Things are
01:33:51
broken in lots of different areas. And
01:33:53
maybe it's like, oh, moms can't handle
01:33:55
it. Or maybe it's just that doctors are
01:33:57
focused on very short-term like
01:33:59
emergency things to manage. Maybe they
01:34:01
don't have time to talk about nutrition.
01:34:03
I don't know. But there's a real gap.
01:34:04
And I'm hoping this book will fill it.
01:34:08
I'm hoping like this is pie in the sky.
01:34:10
Like why don't we prescribe nine months
01:34:12
that count forever to every parent that
01:34:15
gets pregnant.
01:34:16
>> This will be a very good nutrition guide
01:34:18
for them and very simple.
01:34:20
>> I have many people in my life that are
01:34:21
currently pregnant, people that are
01:34:23
very, very close to me. And um it's
01:34:25
funny because you hear the conversations
01:34:26
they're having and it does kind of
01:34:28
sometimes feel like horoscopes and
01:34:29
guessing.
01:34:31
No offense to people that love
01:34:32
horoscopes, but it does feel a little
01:34:34
bit sort of pie in the sky. Yeah, I
01:34:38
know. like this is You don't
01:34:39
know your sign. I'm Virgo, I think.
01:34:40
>> Okay,
01:34:41
>> people. I knew he was a Virgo. I'm not
01:34:44
really on Sagittarius,
01:34:46
but it is it's it's it's confusing
01:34:48
because there's so much information out
01:34:49
there. So, it's wonderful to have a
01:34:51
manual like this that demystifies an
01:34:53
area where there's just so much
01:34:55
information coming at you and there's so
01:34:57
much conflicting information. And your
01:34:58
book is so importantly based on
01:35:02
scientific consensus and and facts and
01:35:04
studies versus just experience alone.
01:35:07
And I think that's why it's so
01:35:08
important. And whenever the time comes
01:35:11
that me and my fiance are fortunate
01:35:14
enough hopefully to have our own baby,
01:35:18
um we're both going to reread this book
01:35:20
because it's hard to find books on this
01:35:21
subject that are so succinct that break
01:35:23
it down stage by stage. And uh you as an
01:35:26
author, you have a wonderful way of
01:35:27
making things accessible. Even in this
01:35:30
conversation, you you I don't need to
01:35:31
ask you to define complicated words and
01:35:33
that's reflected in all the work that
01:35:35
you do in everything that you write. So,
01:35:36
highly recommend. Great book to buy for
01:35:38
someone as a gift if you just found out
01:35:40
that someone in your life is pregnant,
01:35:41
but also a great book to buy for you and
01:35:43
your partner if you're going through
01:35:44
your own pregnancy journey or thinking
01:35:45
about getting pregnant soon.
01:35:47
>> It's also a good book to buy for your
01:35:48
kids for all the grandparents to be out
01:35:51
there. It's a good book to buy for your
01:35:53
kids if they're going to have a baby
01:35:54
soon.
01:35:55
>> Amen, Jesse. Thank you.
01:35:57
>> Thank you so much for having me back,
01:35:58
Stephen. It's always a pleasure.
01:36:00
>> YouTube have this new crazy algorithm
01:36:02
where they know exactly what video you
01:36:04
would like to watch next based on AI and
01:36:06
all of your viewing behavior. And the
01:36:08
algorithm says that this video is the
01:36:11
perfect video for you. It's different
01:36:13
for everybody looking right now. Check
01:36:14
this video out and I bet you you might
01:36:16
love
