you're telling me that that will have an

impact absolutely and the studies prove

it it's an amazing ingredient that's

been used for its health benefits for

example it has impact on visceral fat

and that belly fat yeah it's the fat

that's really bad for

you yeah you're not supposed to do that

Stephen oh gosh the glucose goddess is

back Jesse enpay is a biochemist and

best-selling author with a focus on

nutrition and glucose management she

provides simple science-backed tips to

improve our health 80% of the population

have glucose spikes every single day and

that's when problems start happening

from mental health to acne to faster

aging infertility and PCOS which is one

of the leading causes of infertility in

women and the problem is we're in a

situation where the food landscape is so

toxic and most of us just eat sugar and

starches but they're literally made up

of glucose molecules is there any such

thing as good sugar no so even all the

fruit that we find today in supermarkets

is not natural some people believe that

if the sugar is coming from a fruit for

example in a fruit smoothie that's good

sugar but that's a total lie and your

body doesn't differentiate but the sugar

isn't a fruit smoothie or the sugars in

a chocolate cake are there any foods

that have surprised you when you tested

them yes I think the biggest ones are

wow this begs the question then is there

a healthy way to consume sugar so these

are four hacks that people can Implement

in their lives and you're able to reduce

your glucose spikes while still eating

what you love and you took these hacks

and did an experiment yes and 90% of

people reduce their Cravings really

significant impacts on sleep hormones

mood on diabetes and it says roughly 40%

of people who wanted to lose weight did

in fact lose weight yep so what are the

hacks the first one

is this is a sentence I never thought

I'd say in my life um we've just hit 7

million subscribers on YouTube and I

want to say a huge thank you to all of

you that show up here every Monday and

Thursday to watch our conversations um

from the bottom of my heart but also on

behalf of my team who you don't always

get to meet there's almost 50 people now

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thank you so much um we did a raffle

last month and we gave away prizes for

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the bottom of my heart let's get to the

[Music]

conversation Jesse in chasby the glucose

goddess we spoke two years ago and in

that time I feel like there's been a

real glucose Revolution much of which

has been led by you your books have sold

millions and millions and millions of

copies around the world your

conversations online have millions and

millions and millions and millions of

views more than I could possibly

count what's going on with glucose the

thing is glucose has always been

incredibly important to our health but

it's been going on behind the scenes but

now now but with the technology that we

have glucose monitors new science we're

actually able to get a real good handle

on it and understand our diet through

that lens so most of us Stephen have

unhealthy glucose levels to give you an

example one billion people in the world

have either type two diabetes or

pre-diabetes one billion and that number

is increasing every single day and then

in people who don't have any health

issues up to 80% of the population still

has glucose spikes every single day and

this leads to lots of symptoms from

mental health problems to fertility to

acne to faster aging glucose is really

important and I'm really happy that

we're talking about it more what have

you have you been surprised by how much

people have woken up to glucose sugar

yeah definitely I think even the word

glucose people used to know blood sugar

but now the fact that people know what

glucose is makes me quite happy that's

the scientific way to refer to blood

sugar it's surprising but the thing is

like I'm on the inside I'm working every

single day to make sure people know what

glucose is so it's like you know when

you put the frog in the water and then

you slowly boil the water you know that

image and the Frog doesn't notice the

water is boiling that's how I feel

because I've been doing this for five

years now so I can tell now if I compare

today to five years ago there's been a

huge shift but I've been looking at it

every single day day by day and the

increase has been very gradual how do

you define yourself there's this sort of

name you go under the glucose goddess

but professionally if someone says what

you do H how do you define that I say

I'm a biochemist I'm a biochemist

passionate about sharing science in a

fun accessible sexy way that's what I

like to do these cgms continuous glucose

monitors that everybody seems to be

wearing these days they're much of the

the reason people I guess know you

because you post these incredible graphs

on your Instagram showing the impact

that of the things we on our glucose

levels yeah I want to start there when I

eat something sweet and full of sugar

there's a spike in my CGM so my

continuous glucose monitor does does the

spike mean that something bad is going

on in my body kind of yeah so I'll go

just one step back there's lots of

different categories of foods but there

are two that impact our blood sugar

levels it's starches so that's bread

rice pasta potatoes oats and sugars so

anything sweet from an apple pie turn

orange juice these two categories of

foods they're literally made up of

glucose molecules so when you eat them

they break down into individual glucose

molecules and the glucose molecules

arrive into your blood if you eat a lot

of starches and sugars at once a lot of

glucose molecules are arriving into your

blood and that's what you see that's the

spike you see on your glucose monitor

now these Spikes have a few different

consequences you know having a few

spikes here and there is not not a big

deal but if you have really big spikes

which I think most of us are discovering

we have even if we don't have diabetes

that's when problems start happening

there's basically three processes that

take place in your body when you spike

it's chronic fatigue of your

mitochondria aging glycation and then

insulin release and I can go into detail

into these but these are what underpin

all the negative consequences of glucose

spikes so start with that first one okay

the mitochondria so there's these little

factories in your cells that are in

charge of making energy you must have

learned this at school you know the

mitochondria is the factory of the cell

these little mitochondria are constantly

trying to make energy for your body and

they turn glucose into energy so you

give them glucose through food they turn

it into energy and then your brain uses

the energy your heart to pump your ears

to listen your eyes to see your whole

body uses this energy and so you might

think okay I want lots of energy so I

should give my mitochondria lots of

glucose That's The Logical conclusion

you might come to but that where it

completely collapses see biology is a

bit weird take the example of a plant do

you have any plants at home I do yeah

okay are you able to keep them alive um

my cleaning does a great job of keeping

all them alive I have a super hard time

but the reason I'm bringing up plants is

because you know that plants need some

water to live but if you give them too

much water they drown and they die the

human body is kind of the same some

glucose amazing steady energy too much

glucose and your little mitochondria

start freaking out out they get

overwhelmed by too much glucose Reviving

their way they kind of go on strike and

I'm French so I know but they sort of go

on strike and they get overwhelmed and

stressed out and they're not able to

make energy effectively anymore because

we're overloading them with too much

glucose to process and as a human what

do you feel you feel chronic fatigue you

wake up you're exhausted thinking of

going to the grocery store or picking up

your kids is super tiring there's this

Energy System in your body is just kind

of of broken but you keep eating carbs

you know croissant some bread something

sweet but you keep being more and more

tired that's your mitochondria

dysfunctioning so that's the first thing

that happens when you spike you get

tired your mitochondria gets stressed

out and one thing that's interesting is

that sometimes when we eat something

sweet especially in the morning like an

orange juice we kind of feel a sense of

like a like a rush of energy you know

you have a big glass of orange juice and

you sort of perk up for a sec most

people think that that is energy what's

actually going on is that Sugar releases

dopamine in the brain and it's the

pleasure molecule it's the same molecule

that gets released when you have sex

when you play video games when you do

illegal drugs sugar releases dopamine

it's pleasure it makes you kind of feel

awake just briefly but actually that's

not energy because on the inside your

mitochondria are being damaged so we're

being tricked by sugary foods and when

we're tired we often reach for something

sugary to per us up but it doesn't work

on the inside so that's the first thing

your mitochondria gets stressed out and

as your mitochondria gets stressed out

they also release what's called free

radicals which is something that

increases inflammation in the body and

inflammation is really nasty thing we'll

get to it in a sec the second thing that

happens when you spike has to do with a

chicken cooking in the oven so if you

put you're looking at me weird but let

me explain if you put a chicken in the

oven it goes from pink to brown right

you've seen this it books this process

of cooking is called glycation it's the

process of Browning or of cooking same

thing when you toast a piece of toast

for

example the interesting thing is a human

being from the moment we're born we're

slowly cooking in that same way on the

inside we're slowly glycating we're

slowly Browning and then when we're

fully glycated when we're fully cooked

we die that's why when you look at the

cartilage of babies it's white and if

you look at the cartilage of somebody

who's 90 years old it's brown they've

cooked on the inside and every glucose

Spike increases you're looking at your

skin yeah from the outside we'd have to

like open you up and look at your

cartilage color got about 10 minutes

left and every glucose Spike increases

his process of glycation so much so that

glucose and glycation they kind of sound

like a similar word glucose glyc a it's

because it's glucose doing the glycating

so every glucose Spike increases

glycation increases cooking accelerates

aging and this shows on your skin you

get wrinkles faster if you glycate more

and also on the inside your organs

slowly get damaged so glucose spikes

mitochondria get tired you age

faster in response to this your body

knows Stephen that a big glucose spike

is not good for you your body knows that

it has to do something to try to get

that glucose level down so what it does

it calls up your pancreas and it's like

yo pancreas we got a glucose bike going

on we need to get this glucose down in

response your pancreas sends a hormone

called insulin out in your body you've

heard of insulin before right and

insulin's job and we love her her job is

to grab all these excess glucose

molecules and to store them away so they

don't damage your body anymore and

Insulin stores glucose away into your

liver into your muscles and then when

those are full insulin stores glucose

away into your fat cells and that's one

of the ways that you gain fat on your

body it's in response to the spikes and

your body trying to protect you from the

spikes the problem is insulin itself has

consequences and is the driver of type

two diabetes and insulin resistance so

to answer your question yes when you see

a big spike on your glucose monitor

there's some of that going on and the

more spikes you have the harder it is

going to be for your body to manage your

spikes so it kind of becomes a vicious

cycle if you keep eating the same way

your spice will get bigger and bigger

and bigger and bigger over time with

more and more damage on that last point

about where insulin stores the excess

glucose does that mean that if I have

more muscle mass I'm better at eating

sugary products yep and that's why if

you really love cookies the best time to

eat them is right after you work out

right before you work out because your

muscles are really hungry for glucose

all the time and the bigger your muscles

are the more you use them the more

they're going to capture some of that

glucose for energy okay so me and my

partner we both go to the gym she is

significantly smaller than me in every

way she's she's short she's you know

she's lean um I'm bigger than her I have

I have more muscle mass that means that

if I have one cookie and she has the

exact same cookie then her glucose

response is going to be potentially

significantly different to mine

yes potentially so if you just look at

muscle mass since you have more muscle

mass you'll be able to handle that

cookie better but there's so many things

that influence glucose response for

example your level of hydration how

stressed you are your microbiome your

genetics what time of the month you're

in when you're female how well you've

slept last night I mean there's a few

factors so if you were just to compare

your Spike to hers you couldn't really

draw any conclusions because there's so

many confounding variables there's

confounding variables give me a window

into some of them and why they matter

and how they have an impact on my

glucose

response so I think muscles is a really

good example right if two people eat the

same exact cookie the person with more

muscle mass is going to potentially see

a smaller glucose Spike because their

muscles are going to absorb more of that

glucose and faster if you look at

genetics some people are better at

growing their fat cells and at growing

the number and the size of their fat

cells so they have a bigger Reservoir to

put glucose in people of South Asian

descent for example they tend to have a

harder time putting on fat cells and as

a result their glucose spikes tend to be

bigger because they don't have that

storage unit that they can access and

increase the size of does that make

sense yeah yeah yeah are there any foods

that you have been surprised at when

you've tested them because this is one

of the really shocking things that I

discovered when I wore a continuous

glucose monitor is I would eat some

things that I've been eating for a long

long time and they would cause a spike

and I like what I thought that was

healthy yeah um but what are those

things I guess for the suris the

surprising ones not just for you but for

people that message you and go oh my God

Jesse I've been lied to about my tomato

ketchup or okay I think the biggest ones

are honey and grapes okay so grapes

first you think it's a fruit it's

healthy it's natural it's good for me

right well actually all the fruit that

we find today in supermarkets is not

natural it is the product of human

breeding for thousands and thousands of

years to make them extra sweet extra

juicy in the same way that humans have

been breeding dogs from the time of the

gray wolves into Chihuahua and Golden

Retrievers these are not natural types

of dogs we've bred wolves into these

dogs fruit is the same thing we've bred

pces of fruit to make these beautiful

grapes without any seeds and just this

little pocket of sugar and so a grape

when you look at it actually it's just a

big dose of sugar it's in the fruit

format so people think it's good for

them but actually when it comes to your

glucose levels it's just big glucose

Spike so those are really surprising all

fruits it varies right so for example

berries are lower in Sugar so create a

smaller Spike but any tropical fruit

like bananas mangoes papayas and then

grapes also those are really high in

sugar yeah but the thing is you know

piece of whole fruit is okay because it

has fiber in it the real problem comes

when you denature that piece of fruit

and you turn it into a juice for example

cuz then you're removing that protective

fiber just extracting the water and the

sugar yeah I've not drank a glass of

juice since starting this podcast

because so many people have spoken to

have told me that it's just like

drinking sugar water yeah it's just like

drinking a can of Coke but people think

well it comes from a piece of fruit so

it's natural orange juice comes from

oranges therefore it's good for you

because it's natural what they don't

realize is that the sugar in a can of

soda is also natural it comes from sugar

beets or canes so if you're you're

really looking at the source of the

sugar you realize it doesn't matter at

all they all come from plants what

matters is the concentration and the

medium that the sugar is in I understand

grapes causing a glucose Spike because

when I taste it it tastes sweet but

there's some things that I eat that

don't taste sweet that cause a glucose

Spike and those are the things that I

think lie to me like bread like bread

like rice yeah well the thing is glucose

is actually not sweet what you're

tasting in fruit is fructose so let me

explain so starches like bread pasta

rice potatoes

oats those are starches those are

literally millions of glucose molecules

just attached hand to hand like this

that's a starch it's just a long chain

of glucose when you eat the starch poof

it turns into individual glucose

molecules raises your blood sugar even

though it doesn't taste sweet in a piece

of fruit or in Sugar you're not eating

starch what you're eating is sucrose

different kind of molecule which which

is half glucose half

fructose yeah so when it breaks down it

gives you glucose and a spike but also

fructose that tastes really sweet but

doesn't raise your blood sugar levels

that much so again on the other side of

the queen then are there foods that

taste sweet but don't have an impact on

my glucose yes

sweeteners Stevia aspartame things like

that so you saying that I should put

sweeters in my food as opposed to Sugar

well I think people need to realize that

even though sweeteners are not super

good for us right of course it's better

to drink water than a diet soda the diet

soda is better for you than the regular

can of soda with the 30 grams of real

sugar in there I personally would never

have a can of real soda I would always

have the diet soda always always always

because those sweeteners don't raise

your blood sugar levels okay they don't

create that big spike and that big

insulin Spike and then the drop is there

such a good thing as good sugar m

is there any such thing as good

sugar

no people often believe that if the

sugar is coming from a fruit and is is

for example in a fruit smoothie that

they might have in the morning that's

good sugar but that Sugar that's in a

cake is bad sugar so people tend to

compare these two and say oh well I'm

having a fruit smoothie that's good for

me but oh that chocolate cake would be

bad for me that's a total lie it's all

the same molecules the molecules in that

fruit smoothie and the molecules in that

chocolate cake are the same it's sucrose

it's the same stuff and your body

doesn't differentiate whether the sugar

is in a fruit smoothie or the sugar is

in a chocolate cake so all sugar is the

same even you know honey Agave maple

syrup all these things that have these

Health Halos because of marketing it's

all the same molecules so I recommend

that people just have the sugar that

they like best don't think that one is

going to be better for you than the

other and have all sugar as dessert so

that fruit smoothie that's also dessert

dessert it's not super healthy because

it comes from fruits it's just like the

chocolate cake and are there is there

such a thing as good sweetness and bad

sweetness yeah so there's a few

categories so the ones that seem to be

really fine for us are Stevia monk fruit

and allulose the ones that have been

linked to quite a few health issues are

aspartame ml sucralose so for example a

Spartan you usually find it in soda

whereas Stevia you might buy a little

packet at home and put it in your tea

that being said the spart tame is still

better for you than the real can of coke

with a 30 grams of real sugar so Stevia

is something that I shouldn't be no

Stevia is good yeah you shouldn't be too

concern do you use Stevia I didn't put

any Sweetness in anything I didn't put

sugar in anything either so I'm trying

to stay away have coffee it's just black

coffee you don't even eat chocolate of

course I chocolate maybe not so much

maybe that's not my thing but what's

your sweet thing carrot cake what's your

sweet thing oh chocolate I love

chocolate like my favorite is is like

chocolate ice cream with a chocolate

brownie and chocolate sauce and

chocolate sprinkles anything chocolate

that's not very glucose godess well

here's where you're wrong Stephen I'm

actually not anti- sugar what are you

talking about no I love sugar I eat

sugar I eat carbs all the time but I

want people to know what I know which is

how and when to eat those things that's

the end of the podcast thank you so much

really great to see you

again seriously we need to learn how to

eat these things cuz they're so

delicious in a way that's less bad for

our health it's not about cutting them

out that would be a diet I don't I'm not

I'm not pro diets I'm Pro knowledge and

I want to make sure people are not

having sugar and dessert for breakfast

you know sweet cereal in the morning and

orange juice that's dessert anyway I'm

all about just trying to empower people

with the information so they don't get

trapped by these marketing lies are we

meant to be eating the amounts of sugar

that we eat though like are we meant to

be eating any sugar is what does our

sort of evolutionary history tell us

about our relationship with glucose I

think fruit is something we're meant to

be eating but the fruit that used to

exist was less sweet and harder to

digest and more fibrous and then in

terms of starches starches are totally

fine to eat the problem is today most of

us just eat sugar and starches we've

completely lost touch with the nice

proteins and the organ meats and the

fiber and the healthy fats we're in a

situation where the food landscape is so

toxic and it's so just starches and

sugars that people are getting sicker

and sicker and sicker and it's addictive

and it's cheap so we're in a very

difficult situation and that's the

situation that you know the gp1s are

trying to solve we're in a pickle we are

in a pickle are you optimistic about the

pickle we're in as it relates to sugar

and

Creos I have to say yes because the

amount of Transformations I see in my

readers is really encouraging you know

people are reclaiming their health

getting power over it understanding food

again but we've got a lot of work to do

and I can do my work educating people

from the ground up on these hacks but we

also need like systemic change we need

policy we need governments to get

involved and we need to find ways to

make healthier food because we're just

killing the population right now it's

really terrible so talking about some of

the consequences of a high glucose diet

one of them you mentioned earlier when

we were talking about glycation is

aging has anyone ever done any research

to prove that a high glucose diet is

associated with correlated with

increased or accelerated aging I mean

yes because we see that the people who

eat the most sugar get the most diseases

right so we see correlations but they're

not they're not like a clinical trial

you can't take two populations and say

okay everybody's 30 years old we're

going to give this half a healthy no

glucose Spike diet and this half glucose

spikes every single day and then we'll

see when they're 80 you know which group

has aged faster we can't do that that's

unethical so we have to look at

correlations and we see things like if

you have really high glucose levels High

insulin levels you're more likely to get

heart disease dementia depression etc

etc we have correlative studies and we

understand the mechanism of the

glycation what about the superficial

signs of aging wrinkles like the

wrinkles a lot of skincare products

actually Target glycation from the

outside in so they'll put like

antioxidants on your skin to reduce

glycation if you're in the skincare

World you'll see glycation mentioned

everywhere what they don't do is they

don't look at at how to reduce glycation

from the inside out which is what I

think is more interesting and it's

through food by reducing your glucose

levels you reduce glycation it's just

like a A to B it's very simple so if I

want to Stave off wrinkles then I should

keep my glucose levels down yes and you

should also avoid smoking you know wear

sunscreen Etc but in terms of your diet

what you want to focus on is focus on

reducing glucose spikes yeah absolutely

what about things like acne and skin

conditions so those are more

inflammatory based diseases so eczema

psoriasis acne rosacea those are

expressions of inflammation going on

within your body and I like to think of

the skin as a mirror to what's going on

within and so inflamation can happen to

loads of different factors but one of

the factors is glucose spikes so glucose

spikes hurt our mitochondria that

creates inflammation then glucose spikes

lead to glycation which also leads to

inflammation and Insulin release and a

lot of insulin also increases

inflammation so with every glucose Spike

you're increasing inflammation within

your body and if you're susceptible to

any of these skin conditions you can

have fups or increase their intensity

very simply and does it also have an

impact on my hormonal balance I am a lot

of my friends I'm in that age range now

where a lot of my friends are trying to

have children yeah and there's so much

talk around things like polycystic ovary

syndrome and fertility and you know

infertility in men with their sperm and

all these kinds of things is there a

link between glucose and hormones and

fertility yes so we have studies that

show that the more insulin resistant you

are so insulin resistance is a

consequence of just a lot of insulin in

the body the more likely you are to be

infertile and then we also know that

PCOS so polycystic ovarian syndrome

which is one of the leading causes of

infertility in women we know that 60% of

PCOS cases also are people who have

insulin resistance there's a link there

insulin resistance you're more likely to

have PCOS and we also know that when

there's a lot of insulin in a female

body it tells your ovaries to produce

more testosterone testosterone is the

male sex hormone and if you have too

much male sex hormone in the body that

causes issues it can cause acne it can

cause balding or hair growth on the face

and it can stop your period now often

when somebody has PCOS they're given the

birth control pill

which kind of makes sense on the surface

but really doesn't solve anything what

happens when you take the birth control

pill is that you're just ingesting

female hormones that's what the pill is

it's female hormones so if you have high

testosterone all of a sudden you're

ingesting female hormones so the balance

kind of comes back to an okay situation

your symptoms of excess testosterone go

away but as soon as you stop the pill

the high testosterone is still there so

a lot of people stop the pill trying to

have a baby and they're like oh

I don't have my period I have PCOS what

do I do so one recommendation I have is

if you have PCOS look at your glucose

bikes first it's not the only reason

this can happen but very often when you

fix your glucose and insulin levels the

symptoms of PCOS go away I was saw

something on Twitter a couple of weeks

ago that was trying to make the case

that glucose and Insulin responses are

the reason for PCOS yeah some people

believe that totally you know it's a

very politically charged topic some

people believe you have PCOS it's

genetic you can't do anything about it

other people believe no no it's a

metabolic disease it's a cluster of

symptoms that come from high insulin I'm

in that camp but you know there are some

cases where somebody has PCOS and

doesn't have high insulin levels so what

category do they go into the thing with

PCOS Stephen is that it's not a real

Condition it's like a cluster of

symptoms so some people could have PCOS

and have cystic ovaries and balding

somebody else could have PCOS and have

you know missed periods and hair growth

on their chin so it can take different

forms so I think we're starting to

understand there there variations of

PCOS and some are in the insulin

resistant category have you seen a woman

res reverse have PCOS symptoms tons in

my second book I ran a study three

females who were in the program doing my

hacks for just a month got their period

back and were able to get pregnant in

that month just with my hacks I see PCOS

reversal all the

time so these hacks that you you say

those three women use to help reverse

their their PCOS

symptoms what are the hacks oh the hacks

what are the ones that they did so the

ones they did were Savory

breakfast vinegar once a day veggie

starters and moving after eating and

these are four hacks that are the four

most important ones of my 10 hacks that

I've put together in the four-week

method that second

book and if you do these hacks you don't

actually have to change anything else

that you're eating you don't have to cut

out anything you just add these in I

like to see them like um little fairy

godmothers that you have in your pocket

and you just put throughout your day

like this and you're able to reduce your

glucose spikes while still eating what

you love in a very low efforts kind of

way and I believe these hacks should be

seen like you would

see brush your teeth wear sunscreen

drink enough water have a Savory

breakfast move after eating have a

Savory breakfast so are you saying

people shouldn't be eating sugar for

breakfast correct so the concept of a

savory breakfast comes from the simple

realization that if you have a breakfast

that creates a big glucose Spike you're

affecting your body in many bad ways

first of all you're leading to your

brain not functioning too well during

that day it's leading to brain fog it

can make you a bit confused second it

makes you tired it increases Cravings

throughout the day and it also

deregulates your glucose levels for the

rest of the day your breakfast is very

powerful if you have a glucose bike at

breakfast your whole day is a glucose

roller coaster so what you want to do

Stephen is always have a Savory

breakfast that keeps your glucose level

steady a Savory breakfast is what it's

based around

protein eggs uh fish meat tofu nuts

Dairy protein powder dinner leftovers

okay protein it's really important to

have protein in the morning then you add

some healthy fats olive oil butter

avocado and then if you want for taste

you can add a bit of starch like a piece

of bread for example or some potatoes

importantly a Savory breakfast contains

nothing sweet no cereal no muffins no

orange juice no granola no fruit puree

none of that it's really key sugar in my

coffee no no no no if you want sugar

have it as dessert after a meal after

lunch or after after dinner because

after your lunch and after your dinner

you have lots of food already in the

digestive system so any sugar you put in

afterwards is going to impact your

glucose levels less you said that if I

have something sweet for my breakfast

I'm then going to be on a glucose roller

coaster yeah why because glucose Spike

then insulin comes out and your glucose

drop then your glucose are low here you

get really hungry you have a lot of

cravings when our glucose levels are

dropping scientists have shown it

increases the activity of the craving

Center in our brain so it goes like

Stephen eat some sugar and you can't

control that so what you do you reach

for more sugar bam another glucose Spike

and then you just continue your whole

day like that so you sort of put

yourself into a corner if you start your

day with a spike and it's really

difficult to get off that roller coaster

does that roller coaster last across

days good question generally during the

night is sort of resets and my glucose

test I saw that when I go to sleep it

kind of flattens out kind of goes quite

low at night time

however I've got this unscientific

observation where if I start if I had a

carrot cake now um there's a high

probability that I'd probably want to

have a carrot cake by dinner time

tonight as well and then when I wake up

the next day I probably I'm going to be

more likely to go for the carrot cake

again and I if I if I zoomed out on my

life say the whole 12 months of a year

there will be maybe like this little

week or two in clusters where maybe

there's a couple of months in between

and then there's this two we [ __ ]

Splurge again where I find it really

hard not to reach for something across

multiple days now I'm not sure if this

is in my head I think there's a few

things going on one The Taste is really

addictive so you get addicted to getting

that taste and getting the dopamine

don't forget there's the dopamine rush

in your brain second with every glucose

Spike you're actually deregulating your

hunger hormones so you get you have more

Cravings you're hungrier and yes this

can totally last for a few days and I

think thirdly if you have the carrot

cake at home for a few days maybe you're

just more likely to reach for it because

it's there you know but I feel I feel

similarly to you I have these phases

especially if I'm really busy and I

can't do all the hacks all the time

where I'm eating a bunch of sugar and

then it lasts until I say okay stop back

on the hacks and I do the hacks for two

days and then I'm good again that's the

same with me but also I find that if I

do a really big workout yeah for me it

helps to break that cycle so if I this

weekend I did a re I was I think I was

in that cycle of like I wasn't reaching

for sugar as in like something sweet I

was reaching for like I was having a lot

of like toast with my breakfast or I was

having like carbs and then I did a

really big workout and the last thing I

wanted was anything with carbs in or

glucose I think it's also in the brain

you know cuz you're rebalancing those

hormones that dopamine you're getting

endorphins from the workout so you're

not seeking all that pleasure from just

sugar okay I think if you're in a cycle

where all you're just getting dopamine

from sugar it just becomes addictive and

you have to do stuff in your life that

allows you to feel good in your brain

without having that sugar so maybe I got

the dopamine from the workout instead

totally and so I kind of shifted yeah

the source of dopamine so that was the

first hack which is Theory breakfast

Super Key by the way if you just do one

hack do this one it is a complete

GameChanger and a Savory breakfast

should keep you satiated for 4 hours

which is a long time most people get

hungry again 2 hours after they have

breakfast so make sure you're having

enough protein in your breakfast to stay

full for four hours

okay on that what if I fast totally fine

make sure the first meal of your day is

also Savory so it can be at 8 a.m. it

can be at 4 P.M I do not care as long as

the first thing that you eat is

something Savory because when you're

fasted your digestive system is super

empty and sensitive so whatever you give

it whether it's in the morning after

just sleeping or whether it's after a

two week fast is going to go really

quickly into your bloodstream so you

have to be cautious and make sure you're

not giving your body glucose otherwise

big [ __ ] do you think fasting is good

for you inent

fasting I think it's nuanced I think

what I've seen is that in men it just

works way better in females it can kind

of mess up your hormones you have to be

a bit um judicious about when you fast

and we also have to remember guys

fasting is a stressor on the body it is

a good stressor but it is a stressor so

if you have an intense job kids to take

care of you drink coffee you have you

know three times a week you do hit

cardio then you do a sauna then you do a

cul lunch then you fast your body is

going to freak the [ __ ] out you have to

like dose these stressors in a way that

is going to be manageable for your body

I see lots of women who do all those

things I just mentioned and then they're

like and I don't have my perod and I

don't understand I don't feel good I'm

like your body is freaking out like

relax you can't be putting all these

stressors on yourself all the time so I

fast when I'm on vacation and what kind

of fasting do you do I like we'll skip a

meal we'll skip dinner we'll skip

breakfast and it just helps your body

clean up its dead cells and it's really

helpful but we have to remember that

fasting is a stressor it has great

benefits but you don't have to fast in

order to be healthy it's very important

to also look at what you're eating

because if you're fasting 16 hours a day

and then you're just eating junk food

it's not going to be helpful to your

body we have to do both in combination

do you fast naturally yeah so I haven't

eaten today what time are we we 1:00 um

and I won't eat until you've had a

coffee I've had a coffee this morning

yeah but I won't eat until what 400 p.m.

5:00 p.m. which will be probably you

know after I get back to the office and

stuff like that you feel good I feel

fine so that's the thing right my

recommendation is if you feel great Fab

if you feel stressed out if you feel

light-headed if it feels hard yeah then

don't do it your body can't handle it

just doesn't cross my mind to eat I

don't know how people eat it's amazing

yeah then go for it live your life Man

live your life Stephen what about

calorie restriction do you think much

about that I mean it works right if you

if few calories you're going to lose

weight but this is one of my favorite

stories do you know how calories were

invented maybe okay they like put it in

a box and burnt it they put yes I I told

you that yes so back in the day to

measure calories what do you want to

measure the calorie of tell me something

some my food car cake

okay okay so if we were back in the day

like 100 years ago and we wanted to

measure the calories in your carrot cake

here's what we would do we would take

the carrot cake put it in a box then put

this box in an aquarium filled with

water so you have the aquarium and then

inside you have the box with the carrot

cake then we would light the carrot cake

on fire inside the small box and measure

by how many degrees the water in the

aquarium increased in temperature so

we're just measuring the heat that is

created when we burn the carrot cake

that is how we measure calories by how

much heat is generated when you burn a

food so if you were to put in that same

box I don't know three avocados and you

burnt them you might get the same

temperature increase in the water so you

might say oh this carrot cake and these

three avocados have the same number of

calories but the thing is with the

calorie thing it's not actually telling

you what's in the food it's just

measuring energy that dissipated when

you burnt it it's not telling you the

carrot cake is going to lead to a big

glucose Spike going to make you inflamed

age faster release insulin whereas the

three avocados will keep you steady and

feeling better so two people can be

eating 2,000 calories diets one person

can be eating in a way that keeps their

glucose nice and steady they feel good

good energy F Cravings clear brain not

super hungry all the time the other

person can be eating just glucose

spiking food and they're having a

terrible time they're hungry constantly

they have cravings brain fog insulin

release so calories are interesting but

they're not not everything we need to

teach people about the molecules in

their food I find that to be a much

easier way to try to eat a bit less if

you're trying to lose some fat is to

just focus on your glucose levels

because naturally your hunger hormones

will rebalance you'll have few cravings

and it's much easier to eat less is

there a story that you've been sent or a

case study from someone that's followed

your work that's stuck with you someone

that's understood their glucose and had

a big shift in their life I imagine

there's thousands but yeah there's many

many I think for there's two things for

me there's the the pregnancy stories

because I think that's so touching

because I've had many friends go through

difficult fertility Journeys and to hear

people who were about to embark on

really intense fertility treatments and

just tried this and then got pregnant I

think that's really cool and then second

I think it's the people

whom there was this one guy he's had

diabetes his whole life he's like in his

50s um on lots of medication and just

thought he would lose a leg and lose his

vision that's what happens when you have

type two for a very long time

and the thing is his doctors had never

explained to him why he had diabetes

they had just told him you know take

this pill and I take this insulin and he

read my book and he understood why he

got diabetes in the first place and he

did the hacks he was able to reverse his

type two diabetes in one year all his

doctors were like how did you do it you

know doctors don't often have this kind

of information and then he sent me a

long message saying now I'll be able to

see my grandkid wedding and I really

thank you for that it's so cute you know

we're all we're all stuck in this

vicious cycle of having this toxic food

around us that's making us sick but not

understanding how to get out of it and

everybody wants to be healthy that man

he was eating stuff that he thought

would be good for him he was eating like

the low calorie rice cakes and the fruit

smoothies and the lowfat yogurts and all

these things trying to be healthier but

if you don't have the right information

you can't actually make a change what

would you say to parents it's it's

really interesting cuz I I've had the

experience of watching a lot of early

parents over the last couple of months

and um they care so much about their

kids just eating it something that often

they'll give them something that is high

in glucose does it matter you know

because sometimes people look at kids

and go well they're a kid they they'll

kind of it won't have an impact on them

they'll kind of grow out of it yeah well

we'll make sure that they eat healthy

later we just need to make sure they eat

something now listen we used to think

type two diabetes was a disease is

reserved for adults and now 5-year-olds

get it it's very important to help your

kids eat well so that they set up their

body in a healthy way one thing that I

hear is yeah Jesse I know I should be

giving my kids eggs in the morning but

they just keep begging for the cereal

and I just I can't say no you know they

they won't they won't let go I have to

give it to them and I say what if they

were begging you for

cigarettes would you give them the

cigarettes like you don't actually have

to give your kids this food it's hard

for for sure but if it's a priority for

you you can totally do it absolutely and

I think it's important to set an example

actually because if you're having cereal

and orange juice it's going to be really

hard for your kids to take you seriously

like come on dad like you know shut up

what you think of giving kids orange

juice oh my God it's terrible it's the

worst it's it's it's just terrible it's

big rush of sugar can affect it can

affect Behavior you know tantrums and

the sugar cravings and the sugar lows I

mean no it's terrible it breaks my heart

I'm like wow those little bodies are not

happy right now you know there's so many

parents that are listening right now

like you don't [ __ ] get it you too

childless better totally and that's why

Stephen you know when I have kids I

totally want to write a book about that

because I think there's lots of stuff we

can teach a parents about how to feed

their kids it's too easy for me to say

this stuff I don't have kids I don't

know how it is but I can tell you one

thing there will be no orange juice in

my house no orange juice like my mom my

mom was addicted to diet coke when she

was younger so we never had soda in our

house never and I hate I hate soda now I

would never be able to drink any of that

stuff because it was never I never

learned to like it so don't be scared

that your kid is going to binge if you

restrict all the sugary stuff I think

it's the opposite I think if you don't

give them the Habit they just won't have

the habit I do agree we we um we didn't

have many sweet things or fizzy drinks

or anything in in the house and I think

as a kid I was resentful because you

you'd go to school and you'd see those

things you you'd lean towards them and

you'd love them at school but frankly as

I've grown older I'm completely cool

with just drinking water all the time

that's part partly because that's what

we had in the house so my relationship

with water is pretty strong I feel you

but you know one thing that parents do

tell me is that when they do their

glucose hacks and they manage their

glucose levels they're able to be more

Zen around their kids and sort of you

know stay a bit more um centered when

their kids are freaking out or asking

about something a lot their their mood

is steadier so they can actually make

better choices for the whole family and

they have a bit more stamina and uh then

their kids do the hacks and their kids

get calmer and then the family is just

having a better time generally but it

can really

impact even a marriage this a great

study I have to tell you about that was

looking at married couples so they

recruited 300 married couples and bless

these scientists they're just insane so

they recruited 300 married couples they

gave each person in the marriage a

voodoo doll representing their spouse so

if you're in a marriage you have a

voodoo doll representing your husband or

your wife scientists then asked the

people to put a pin in the voodo doll

representing their spouse every time

their spouse annoyed them for six weeks

at the end of the study they took all

the voodoo dolls counted the pins they

also measured the participants glucose

levels what they found Stephen is that

those who had more variable glucose

levels specifically those who had more

low glucose level events which happens

after spikes had put more pins in the

voodoo doll representing their spouse so

their glucose levels seem to be linked

to how irritated they were with their

partner and then the scientists

speculated that this had to do with a

neurotransmitter called tyrosine and the

more glucose roller coaster you have

going on the lower your tyrosine levels

and tyrosine balances our mood so the

food you eat can impact your marriage

can impact how you show up

with others can impact how you feel

about other people's behavior it goes

really deep it's not just about diabetes

it it impacts who you are as a person

your personality so if I stop eating

sugar it will save my marriage I mean

you said

it it's not it's really interesting I

was thinking as you were talking as well

about how glucose is linked to our sort

of discipline more broadly you know you

were talking earlier about parents and

them being able to be more sort of

disciplined and strict with and calm

when they themselves get their glucose

under control but you think about all of

our lives our lives are shaped by the

habits that we perform consistently and

for us to have good um habits that are

prod conducive with our health our

happiness our success then we need to be

focused and disciplined and be able to

reach for the right things um whether

it's a dumbbell or whether it's our

laptop yeah so like do do you ever think

much about the role that glucose plays

with our sort of discipline to be who we

want to be to sh up how we want to sh up

completely because so many people are

stuck in a cycle of being a victim to

their Cravings being a victim to their

fatigue and they can't show up as the

person they want to be and if you switch

your diet and use these hacks you can

actually be more connected to the

version of yourself that you want to be

and even just a simple thing like a

Savory breakfast it can deeply change

how you show up throughout your day

instead of being exhausted at 11:00 a.m.

needing four coffees feeling this

lethargic in your work meeting then at 3

p.m. thinking oh I really want to have a

nap I would have a nap on the floor

right here if I could looking for sugar

all the time you actually have a clearer

brain like we know glucose spikes are

linked to even just brain fog and brain

fog is a debilitating symptom to have

you can't show up as the person you want

to be I would never be able to do the

work that I do if I didn't have my

glucose under control and I learned that

from the very beginning that's why I got

into this work in the first place but

100% agree with you yeah so the first

hack we talked about was the Savory

breakfast there was the second one you

talked about vinegar which we talked

about last time which I remember I was

really repulsed by but you count this as

one of your most important hacks is to

eat vinegar every day it's drink one

tablespoon of vinegar in a big glass of

water before your biggest meal of the

day and the reason it's important

Stephen is because it's easy and I'm all

about easy hacks big bang for your bck

so vinegar contains acetic acid which

interacts with your digestive enzymes

and cuts the glucose Spike of your meal

by up to 30% with no effort so if you

want a super low effort albeit not very

delicious super low effort hack to try

do that and see how you feel with a

smaller Spike and a smaller crash few

Cravings less fatigue what kind of

vinegar any kind of vinegar it can be

the vinegar you have at home literally

tonight just grab the white vinegar in

your kitchen and not the cleaning

vinegar if it's next to the toilet paper

it's not the right vinegar you want the

kitchen vinegar one tablespoon in a big

glass of water dilute it drink it 10

minutes before having your dinner see

how you feel what's what role is the

water playing in this just dilution so

that it doesn't hurt your teeth because

your dentist won't be very happy if you

take a shot of vinegar because it can

hurt your teeth's enamel okay so that's

hack number two and that's really to

sort of line my stomach to so no that's

to interact with your digestive enzymes

the line stomach is the third hack which

is Veggie starters so all around the

world if you look at different cultures

you see this habit this tradition of

starting your meal with veggies in Italy

aunti

in France crud raw vegetables at the end

of your at the beginning of your meal in

the Middle East you start your meals

with herbs by the bunch right why are we

doing this veggies first thing well

recently scientists have discovered why

it's so powerful it's because veggies

contain fiber we love fiber she's the

best when you have fiber at the

beginning of a meal what it does is that

it coats your intestine it makes this

sort of protective barrier this

protective mesh kind of goo fibrous mesh

and so any glucose you eat afterwards

will not be able to go through your

intestine into your bloodstream so

quickly so it slows down the arrival of

glucose into your blood and it slows

down that Spike you can make the

experiment if you're wearing a monitor

just have a a small plate of you know

carrots or spinach or broccoli or cherry

tomatoes or whatever veggie you like

before a meal and see how much smaller

your glucose spike is you stay Fuller

for longer have few crat and you're

helping your body from within too and

the fourth one you mentioned was moving

after after eating yeah so after eating

use your body and your muscles for 10

minutes you can clean your apartment go

for a walk with your dog dance to a few

songs if you're at the office you can do

calf raises under your desk like this so

you just sort of push up onto the balls

of your feet up and down for 10 minutes

nobody will see and your calves contain

a muscle called the Solus muscle which

is really good at soaking up glucose but

it's what we were talking about earlier

Stephen your muscles are really

effective glucose dumps and the more you

use them to contract the more they're

going to soak up glucose from your

bloodstream to use for energy so that's

the four hacks Savory breakfast vinegar

once a day veggie starter once a day you

can also combine those two and do like a

vinegar dressing on a veggie starter and

then moving after eating and then when

you want to get Pro you go to all my

other hacks people talk about being in a

food comr after they've eaten yeah which

which is I mean the antithesis of what

you're you're saying absolutely food

coma is like a combination of brain fog

and fatigue right and what's going on

there well I think there's a lot of

things going on but one study that's

really interesting shows us that in rats

when you create lots of big glucose

spikes and when you monitor the activity

of their neurons in the rats scientists

noticed that the more glucose spikes

they had the slower the speed of the

signal between their neurons so their

brain was literally slowing down the

information was going more slowly

throughout the brain and they're the

they theorized that in humans this could

lead to brain fog so you have glucose

spikes linked to brain fog and your

mitochondria becoming exhausted from Big

glucose spikes potentially making you

really tired you know 90 minutes after

eating with the hack food coma reduced

significantly so you can actually do

stuff after eating instead of just being

lying down and not being able to get up

and you took these hacks and you did an

experiment right on page seven of your

book the glucose goddess

method you talk about this 2,700 person

pilot experiment that you did in 2019

yeah which of the hacks did you use for

this experiment and what did you find so

it was these four hacks so it was a

four-week experiment week one you start

your Savory breakfast every day you do

that for the four weeks week two you add

in vinegar once a day you continue for

for the rest of the three weeks week

three you add veggie starters and week

four you add moving after eating you

don't have to change anything else about

what you're eating I'm not cutting out

sugar I'm not telling you to not drink

alcohol I'm not telling you to not drink

pasta I'm just asking you to add these

for hacks in and see what happens and

these people were from 110 countries

yeah I recruited I recruited them online

on through Instagram between the ages of

20 and 70 years old mhm and what

happened listen the results were really

stunning so 90% of people reduced their

Cravings 90% of people had more energy

you had really significant impacts on

sleep on hormones on skin on mood on

Diabetes I mean of course this is not a

you know Placebo controlled randomized

trial it's just an experiment I didn't

have a control group but these numbers

are pretty remarkable and that's what I

see when I meet people when I see the

testimonials from my readers so just

very quick impact because glucose spikes

imp act all parts of our system physical

and mental and when you balance them

Stephen you're creating a much better

foundation for your body and your mind

to be healthy and these are

self-reported symptoms right totally

yeah so we did a survey at the end of

every of the four weeks and uh just

measured the results and when you say

there's no control group that means that

there wasn't another group who weren't

who were doing like a different kind of

intervention or Placebo no okay so it

was just 3,000 people doing the hacks

and I was just asking them questions uh

at the end and it says here 40% roughly

40% of people who wanted to lose weight

did in fact lose weight in those four

weeks yeah with no calorie restriction

no request to eat less and the reason

this is interesting is that even though

weight loss is not the primary objective

of balancing your glucose levels what

happens when you reduce your spikes is

that you reduce Cravings because you're

not activating that craving Center

anymore you reduce hunger you have more

energy to potentially move more and you

lower your insulin levels now this is

very important because when there's

insulin present in your body you cannot

burn fat insulin is storing fat and

making more fat and when you lower

insulin you can actually burn some of

the fat that you stored and there's

going to be people screaming because

they want to know the other sort of six

this 10 right yeah I can go through all

of them if you want sit the other six AR

of course of course of course so another

hack is eating your food in the right

now this is kind of similar to the

veggie starter it's just a bit more

complicated and it's really where the

science it's really what the science

shows us the science shows us that if

you eat a meal in the right order

meaning veggies first then proteins and

fats then starches and sugars instead of

the opposite you reduce the glucose

Spike of the meal by up to

75% you're eating the same meal the same

quantity the same food just the order

and using that fiber first mentality

is going to reduce your Spike

significantly just to be clear this

doesn't mean that I'm going to gain less

weight from that

meal well no because it doesn't H you

know weight loss doesn't happen within

one specific meal but it does mean

you'll have fewer Cravings a couple

hours after that meal so maybe you won't

reach for the donut okay that's how it

would work so indirectly I might not

game more away exactly exactly so eating

your food in the right order okay having

a Savory breakfast we talked about it

veggies first we talked about it vinegar

we talked about it moving after eating

we talked about it and then there's

clothes on

carbs so that means anytime you eat

starches or sugars which are the big

category of carbs make sure you're never

eating them naked or on their own

because if you eat them on their own

plof they just turn into glucose really

really quickly so instead of having a

slice of bread on its own have bread and

some avocado add some fat to that that's

a good clothing to add or add some

protein or add some Fiber if you're

having a carrot cake don't have it on

its own have it with a Greek yogurt for

example so that's clothes on carbs it's

really easy to remember especially if

you're going throughout your day and you

can't really pick what you're eating

because you don't have many options just

think clothes on carbs then we have

Savory

snacks so during a day if you want to

have a snack between meals when your

stomach is empty try to have something

Savory that won't increase your glucose

spikes instead of having something sweet

then another hack that we kind of

touched on is if you want to eat

something sweet have it as dessert

instead of on an empty stomach so if I

want a cookie or a carrot cake I will

make sure to buy it in the morning if I

know where I want to get it from and

then have it as dessert after my lunch

or after my dinner so I'm not removing

any of the sugar from your life I'm just

showing you how and when to eat it so it

will reduce the glucose Spike and then

we have always eat your fruit whole

never Juiced never dried never smoothed

only whole to have that protective fiber

in there thinking about your Instagram

you post these photos of glucose spikes

with um in response to different foods

how do you trial that is that oh great

question are those your spikes yeah

those are my spikes or the spikes from

somebody on my team but it's really

important to note that these spikes are

just

illustrating studies trials that have

been done by scientists around the world

so for example I'll find a clinical

trial showing that vinegar before a meal

reduces a glucose Spike it's been shown

at scale with a placebo you know proper

clinical study and I'll just make an

example with my own data to illustrate

that scientific study and that's why if

you swipe on my post you'll see my graph

and then the study that I mentioned or

in the description of the post I don't

draw any conclusions from my own glucose

data I'm not like oh look today I had a

green tea and that didn't cause a spike

and yesterday I had a green tea and I

also had a piece of I don't know

whatever an almond and that caused a

biggest [ __ ] so I should be telling

everybody to not have elments like

that's not how it works at all it's just

an illustration of existing studies

that's my role that's my job that's what

I love to do to translate studies that

are existing in a way that makes it

easier for people to understand because

you can't just give somebody a

scientific paper you have to explain it

in a visual way that they can

immediately get it so of those visuals

that you've made is there some in

particular that were most surprising to

you or most shocking to you because I'm

going to put some of them on the screen

so some of them that come to mind that

would maybe had the biggest response

from your audience for example yeah I

think some of the ones that show

traditional food combinations and how

they're actually good for our glucose

levels are fascinating for example

grapes and cheese so I'm French and

often when you eat like a big uh plateau

of cheese you'll have some grapes there

to have with and it you know the glucose

response shows us that if we had the

grape on its own it would be a bigger

Spike than the grape with the cheese not

only is it really delicious it's Al

better for your glucose levels because

you're putting clothing on that sugary

carb that is the piece of fruit or ham

and melon or rice and beans all these

traditional combinations cause smaller

spikes than you would expect from the

individual ingredients that's really

quite fascinating in terms of the most

um shocking ones I think

any glucose graph showing food order is

really interesting so for example if you

have salad and then then pasta which is

much better for your glucose levels than

having pasta and then the salad

interesting yeah and that's the food

order hack going on do you know off the

top of your head what your most engaged

post has been of all time the one that's

been shared the most or commented on the

most um actually it's one currently at

least on YouTube it's one where I

explain where I show an image of an

ancestral banana what bananas used to

actually look like in nature and what

bananas look like today to illustrate

that the fruit that you find today in

the supermarket is not natural so that's

a very very popular one and then I think

it's the hacks um it's the glucose

graphs and the videos where I explain

food order people really love that it's

so interesting to see that if you have

your veggies at the beginning of a meal

you have such a big impact on your

glucose levels whereas we've all been

taught that all your food mixes in your

stomach and mixes like big smoothie and

it doesn't matter well it does

actually yeah that because that's really

easy to change as well totally you don't

have to change what you're eating how

much you're eating just next time you're

sat at a meal think oh I'm going to have

the veggies on my plate first that's it

so powerful these hacks are so easy

Stephen I really want everybody to know

them I want to become irrelevant I don't

want to have any more work because

everybody knows these hacks it's so

important for our Public Health I think

some uh vinegar has arrived for you to

shot yeah no we can't shot it Stephen we

have to dilute it I'm I'll dilute it as

well let

for yes so this is side of vinegar but

any vinegar works you don't have to buy

expensive vinegar it doesn't have to be

organic unfiltered whatever just kitchen

vinegar works no I try it straight I've

actually never really drink okay but if

you're dentist is upset it's not my

fault okay

well so Jesse told me to drink this

straight no she's an expert she said

she's a scientist

oh

gosh yeah you're not supposed to do that

Stephen no I'm

sorry no it's been really lovely getting

to imagine if but it's not that bad but

it's not something that I would do for

fun yeah but also if you want to have

vinegar straight you need to get higher

quality vinegar there's some vinegars

that taste really really good but in our

case we're just trying to get the acetic

acid and we don't need high quality

expensive vinegar we can just do like

really cheap

vinegar and this is a we just put one

tbspoon this is a good hack if you have

a parent that has diabetes and they

don't want to change anything about

their lifestyle just get them to add

this before their meals when they're

eating carbs and you'll see a good

impact on their glucos levels okay so

I'm mixing it like this you didn't put

much in there I put a tablespoon it's a

tablespoon and even that small amount

you L it looked like you you kind of

filled the lid I fill the lid twice

basically which is approximately one

tablespoon I think cuz this is probably

like yeah this is half a tablespoon I

would say okay I've done this

before and now you can't taste

anything you're telling me that that

will have an impact absolutely and the

studies prove it I can't taste anything

yeah maybe because I just had the big

shot I think that's probably why but but

totally Stephen I even meet people on

the street or like my readers and stuff

and they'll show me that in their purse

they have a little um bottle of vinegar

they take with them it's super easy and

you know I was very skeptical and I

think everybody was super skeptical

about the vinegar thing until the

studies were widely read it's it's an

amazing ingredient that's been used for

Millennia for its health benefits but

now we understand how it works it has

impact on visceral fat on cholesterol

levels on glucose and on insulin levels

it's a magical ingredient it's super

cheap so have some vinegar but be very

careful now a lot of big brands are

jumping on this and are making vinegar

drinks that have sugar in them so you

want straight vinegar you don't want

anything that has even a tiny bit of

apple juice or sugar uhuhuh straight

vinegar

you said visceral fat yeah is that belly

fat yeah it's the fat between your

organs it's the fat that's really bad

for you so you can have fat that is sort

of on the outside of your body and you

can you can grab it you know you can

grab it and you can really pinch it

speak for yourself no I totally have

nice fat here that I can grab yeah yeah

so this fat you know I can grab visceral

fat is underneath my muscle layer and

you would know if somebody has visceral

fat if they have kind of a big hard

belly have you ever seen that and they

just kind of but if you touch it you

can't make it into a roll that's

visceral fat that's between your organs

and that's really bad for you so vinegar

helps of course this is not a magic

solution that's going to fix all your

issues and you know prevent ton of

diseases it's a good Ally to have and

I'm all about little allies you bring

with you Gentle Giants you have

throughout your day that are going to

help you get to Health in an easy

manageable way so so if I have that

glass that you've just made for me which

basically I can't taste the vinegar in

because it's been dilated by water and

then I eat something yeah remind me

again of the impact that that will have

on my glucose Spike so it'll reduce your

glucose Spike by up to 30% and your

insulin Spike also by up to 30% the way

it works is that you have these little

scissors in your stomach like miniature

scissors called enzymes their job is to

chop up the starches and sugars and turn

them into individual glucose molecules

it's a part of your digestive process

these enzymes

do this

job vinegar will temporarily inactivate

some of those little scissors

essentially slowing down how quickly the

glucose arrives into your bloodstream

it's all about velocity we're all about

trying to reduce the speed of arrival of

glucose into your bloodstream that's the

key so vinegar is a really effective way

of doing this one of the things that I

read online as well about glucose and

again this is like conspiracy theories

that are

I read this is a variation of the Tweet

um I'll read it out it says sugar in a

baby's brain is called ADHD sugar in

adult's brain is called dementia and

Alzheimer's sugar in your eyes is called

glycom sugar in your teeth is called

cavities sugar on your skin is called

Aging sugar in your sleep is called

insomnia sugar in your blood is called

diabetes sugar on Wall Street is called

a billion dollar industry boom I get the

point I think sugar is definitely one of

the main drivers of all these things but

there's other stuff going on of course

but I like that I think the Alzheimer's

one is really interesting to talk

about there's a study that has followed

people for 30 years and they found that

people who had elevated glucose levels

in their 40s were more likely to get

Alzheimer's when they reach 60 70 80 so

having high glucose levels at midlife is

a risk factor for Alzheimer's when

you're older not only that but

scientists have started to see that some

of the things you see in the brain of

someone with Alzheimer's are actually

similar to what you see in the body of

somebody with diabetes namely

inflammation glycation and insulin

resistance so much so that some

scientists call Alzheimer's type 3

diabetes diabetes of the

brain pretty freaking fascinating

there's going to be so many people that

are listening to our conversation when

we talked about PCOS or Alzheimer's or

all these kinds of things I think like

how how is it fair that I've got these

conditions when I don't even eat as much

sugar as most people yeah you know they

probably look at someone who is really

binging out on sugar who doesn't have

any of these things if I was a woman and

I had PCOS and I ate just a little bit

of sugar I'd be like this is not fair

and a second ago when you said at 40 if

you have elevated gluc glucose levels is

that relative to like or is that to your

response no they're looking at fasting

glucose so a measure of a how diabetic

you are essentially if you're healthy

pre-diabetic or diabetic so it's not

looking at the spikes it's looking at

your Baseline in the morning which is

what doctors measure with a blood test

oh okay yeah yeah but Stephen life is

unfair like I

my glucose spikes led to terrible mental

health episodes of depersonalization

lots of people I know eat so much sugar

all the time have never had one mental

health issue in their life I like I

don't have all the answers to that we

just know that on average if you look at

everybody by reducing those spikes

you're going to reduce the likelihood of

these diseases but you see people who

like smoke two packs of cigarettes a day

drink two liters of orange juice and

live to 120 with no health issues and

you have people who are perfectly

healthy who get cancer at 25 and die

like I'm not God I don't know but what I

do know is that in a lot of cases when

you have a condition that's linked to

glucose levels and you apply these hacks

you can get relief or remission that's

all I know are there any societies where

they just don't really eat sugar that

you you can think of or any sort of I

think any any culture any country that's

been globalized and now has access to

like fizzy drinks and stuff it's so

addictive that stuff as soon as you

introduce it somewhere everybody starts

drinking it I'd love to do a continuous

glucose monitor on like the heads a

tribe or something in Africa and see

amazing if they're like inflammation

levels and stuff yeah I would do

continous glucose monitor but also

fasting glucose levels right to just

kind of see what their Baseline is at do

any of them have diabetes pre-diabetes

or not at all what's going on but yeah I

agree it's fascinating you mentioned a

term earlier that I've only ever heard

used when talking about a zmek glp1 yeah

what what relationship does glucose have

with gp1s and what the hell is a

glp1 it's so interesting so

in your digestive system you have these

little cells they're called L cells and

they're like little sensors and they

just hang out there in your digestive

tract just like chilling and doing

nothing and then as soon as you eat and

they sense food they wake up they're

like alert we have a job to do and their

job is to release a substance called

glp1 this

substance then goes to different parts

of your body and tells you that you've

eaten enough food and you can stop

eating so for example you're having a

big plate of

pasta the starch goes into your

digestive system the little L cells

sense the pasta they're like oh we've

eaten food and then it tells your brain

Stephen you can stop eating you don't

have to eat another five pounds of pasta

you're satiated M and you become less

hungry not only that but glp1 also helps

your body deal with that glucose spike

it says alert glucose is here let's put

some of that glucose away into liver

muscle and fat cells so glp1

is a totally normal part of our

physiology it's been there forever we

all have it but recently it's been kind

of

um just taking advantage of so there

were scientists and Pharma companies who

said hey this gp1 thing is pretty cool

what happens if we give somebody 10

times 20 times a 100 times more glp1

than they naturally have what what's

going to happen Let's test that so they

did that and what happened was people's

glucose levels started decreasing a lot

because remember gp1 puts glucose away

second impact people stopped

eathing they were not hungry anymore

they appetite Zapped gel1 is a very

powerful appetite suppressant especially

when you have it in massive doses so the

fmer companies were like huh this is

going to be a helpful drug and first it

was just for people with diabetes okay

to reduce your glucose levels now it's

been used for weight loss

basically throughout the world it's so

popular and you might think oh Jilin is

so cool it's helping people lose weight