Optimize Your Blood Sugar To Improve Health & Live Longer - W/ Glucose Goddess (Jessie Inchauspé) | EP #86

27:43It sounds like so much, but I think we're chronically underproteined. And I also lift, you know, and women will think, oh, if I lift weights, I'm going to become super bulky. Listen, I have tried to make this bicep 20 % bigger for a year and a half. Let me tell you, it is hard. And I lift three times a week, right? So don't be scared. Yeah. I completely agree. And also your muscles are incredible reservoirs for extra glucose. So if you have a chocolate cake and you have more muscle mass, your muscles are going to soak it up. So you can have less of a spike. So muscles are amazing. Muscles are amazing and you know there's a huge there's a direct correlation between longevity and muscle mass.

28:19Part of that comes from its ability to store stem cells, its ability to absorb glucose, some of that get you into metabolic disorders. But the other thing is you know when you hit your 80s and 90s, one of the exit plans is fall, break a hip, pneumonia and gone. Yeah. So great, I'm glad you agree. And my protein, I try and one of the things I know to be true is you can't absorb that much protein in one sitting. And so it's spreading it out through the day. In fact, I'm curious about this. I used to do a significant amount of it manifesting. Like I would eat finished dinner by 6 .37 and then go through one o 'clock the next day.

29:06And so that I would have 18 hours off and six hours on. And when I looked at the studies, it looked like intermittent fasting if you're in reasonably good health, didn't actually help. And it was difficult to get as much protein as I needed if I did that. So I gave it up, I didn't think about. You know, I think it was such a big trend, and I think now we're realizing that we went overboard with intermittent fasting, especially in women. So a lot of these studies have been done in men, showing that it has a positive impact. But for a woman, fasting for that long is a stressor on the body. And so if you add, okay, let's say, you have kids, you have a stressful job, you drink coffee, you do cardio, you do cold plunges, you do sonas, and then you're gonna do fasting.

29:49That's so much stress for your hormonal system. And so no wonder, you know, we see women who are trying to do all this stuff, and then their body is breaking down, their period stops, like we have to understand that fasting is a stressor. So I fast on vacation. That's what I do. The rest of the time if I'm working I always have something in the morning for example this morning I went to the gym and before I went I had some salmon some green beans and some rice I would never work out fasted. Yeah, it's just too much for the body. Then I feel like it's eating itself. Yeah, I I end up with protein drinks.

30:21I do kachava. Yeah, which is do you like kachava? I've never tried it actually but I've heard of it Yeah, it's a plant -based protein drink. It's got about 25 grams of protein and I this I'll take a look at this. I love this product and I have no relationship other than my friend produces it. But it has 11 grams of protein and 0 grams of sugars and 1 gram of dietary fiber. So, you know, I don't know what you think about something like this, but it's college and based protein. Yeah, I think it's fine. I think you can also get protein from Whole Foods, you know? Yeah, I mean for me it's eggs. Yeah, exactly.

31:07My favorite is onions, feta, and and three or four eggs. Like scrambled? Scramble. Oh, that's nice. That's very nice. Yeah, so I mean, if some people... I'm getting hungry. Okay, let's go eat now. No, I think it's great if you want to supplement with this, but and some people just don't like cooking. That rather just makes something. I love cooking. I'm not a big like shake person. Yeah. sad rather heat up some salmon or some eggs or cheese, you know, but yeah, this looks fine I mean the ingredients are from collagen, MCT oil powder, coconut oil powder, cacao powder, natural dark chocolate flavor Careful with the flavorings sometimes they're not super clean and monk fruit extract.

31:44So this means it's a little bit sweet But what fruit is fine? Yes, so that's not monk fruit because It's it flavors this and I actually you know, this is my guilty pleasure in the morning Oh my god, that's your guilty pleasure. That's right, give me a break. Oh, it's my guilty pleasure pleasure. And I've actually used it to substitute coffee. Oh yeah. You don't drink coffee? I listen, through medical school and graduate school, I would do four to eight cups a day. Yeah, you had enough coffee for a lifetime. For a lifetime. And I was like, I can drink a cup and go to sleep. And now I find out I'm a slow metabolizer.

32:21So my, I have a team of physicians and all like, maximum a half a cup a day. Oh, man. But I love a hot, labor drink. So that becomes a hot, labor drink point. How about tea, do you drink tea? You know, I like mint tea. But not as much as the others. What are you drinking? So yesterday in the day before I was off coffee because I realized I love coffee. So I'm trying to do these little moments in the year where I sort of cut down on it. So you can appreciate it more later. Yeah, so this morning I had a coffee, it was amazing. That was like sweet nectar. So at least in coffee with whole milk is kind of what I go for.

33:02I have some protein, some healthy fats in it. And then green tea. But one thing I would never drink is orange juice or any kind of juice. Oh my gosh. I know. I know. It is so bad. I know. It just spikes everything. I know. I mean. I would rather drink a diet coke than a glass of orange juice. Yeah. I agree with you. But I've given up all sodas as well. That's not true. When I go to a movie, which I go once or twice a year to a theater, I'll have a Coke Zero. I'll steal some popcorn from the kids. I wouldn't get my own bag. But let's talk about coffee one second. It has a lot of health benefits.

33:37Absolutely. And so if you know your genetics and your fast metabolizer, that's great. I mean, the rule is, you know, a no coffee after a certain point, after lunch, Yeah, first -leaf benefits, but putting what you put into coffee very important. So let's talk about that You talk about whole milk in order to get the benefit of the fats and the protein one thing I hate is oat milk So okay oat milk almond milk what other milks are there? Coconut milk pistachio milk. Okay, so let's talk about each of those Okay, so the first one first oat milk Yeah, and I know people are gonna hate me for this but oat milk is like making pasta juice So imagine you cook, imagine you cook some pasta, some spaghetti, then you put it in your blender with some water and then you blend it So it's liquid, you just made pasta milk.

34:24Oat milk is the same, right? It's liquid starch and so that's a big glucose spike. Okay. Not so in most oat milk There's also some unhealthy oils that are added in so not my favorite by any means When it comes to nut milks if they're unsweetened, they're great because nuts are high in protein high in fat So, it's almond milk is... Yeah, almond milk is great. pistachio milk, macadamia milk, whatever you want. I would go for those, but unsweetened, or some just regular dairy, yeah. Yeah, okay, fair enough. Do you drink oat milk? I don't. I mean, I've had an oat milk in a matcha, it's like that on a, you know, a year ago, but I was just curious about that.

35:06I didn't think about oat milk being that... Another cool thing about coffee that you might want to know for the coffee drinker's listening to us. Sure. Is that there's a study that came out that showed that if you are tired, if you had a poor night's sleep, it's better for your glucose levels to drink your coffee after breakfast rather than before your breakfast. It creates a smaller glucose spike in your body. Over the years, I've experimented with many intermittent fasting programs. The truth is, I've given up on intermittent fasting as I've seen no real benefit when it comes to longevity. But this changed when I discovered something called ProLon's 5 -Day Fasting Nutrition program.

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36:29The one I love the most is the order in which you can do your work. Really big deal and I spread your gospel every place. Thank you. And it's just, so people don't realize that, right? It's like you got a plate of dinner in front of you. Oh, well, first one I'm going to start to place else. You're at a restaurant. Yeah. The first thing you sit down, the first thing you do is they bring a giant basket of bread. I think it's a conspiracy. It is. It's like they hate you. I want to kill you. The second thing they do besides the giant basket of bread is they bring your glass wine. And, like, okay, it's like the worst thing possible.

37:08Well then 90 minutes later because that bread created a big glucose spike, you're crashing and you have a craving for something sweet, which is when they come to the table they like, would you like some dessert? And here's our enormous selection. I think it's a conspiracy to make you want to eat dessert after the meal. Yeah, yeah, for sure. So the first it wasn't one of your hacks, but it's related to them, which is when people come and they offer you the bread basket and glass of wine, for me, my first reaction is after you plate my main course. Exactly, exactly. Right. And this all came out of some wonderful studies that showed that if you're faced with a meal, if you eat the elements of a meal in a specific order.

37:49You cut the glucose by 75%. So big. A huge deal. And you also, you've talked about that people lose weight doing that. Yeah. Okay. So you've got to, you've got to put... Okay. So what's the correct order? Yeah. Veggies first. Okay. Salad, tomatoes, carrots, broccoli, whatever. Then proteins and fats. Okay. So you're chicken, you're avocado, you're whatever. And then starches and sugars. If you have room. If you have room. Right. Keep pointing. But even if you have room and you still eat it, it's still going to make a smaller spike. Okay, so the veggies first, the fiber first, why? Because the fiber coats your upper intestine and makes a viscous protective mesh that slows down glucose molecules going into your bloodstream.

38:26So you still eat the carbs, but they arrive into your bloodstream more slowly. All right. And it slows the digestion. Exactly. Speeds as well. Protein next. Yeah, protein next. And to be honest, you know, there's this very sort of strict scientific rule of like veggies, proteins, fats, starches, sugars. The most important one to remember is the veggies first. And the carbs at the end. And in the middle do whatever you want. But veggies first, that changes the game completely. Because you don't have such a big spike after a meal. It's really transformative. I mean, that's religion. It's like how I eat my food.

39:00Yeah. Always. And also it's cultural. It's been done in the world for a very long time. It's especially in Europe. Especially in Europe. Yes. We have Antipasti. We have crudite. It's just a thing. You say that so beautifully. Yes, because I'm friends. Yes. So there's another part related to other things you think about doing up front. The first is a glass of water. Glass of water. Right. Sort of like, stomach volume does impact how much, how hungry are and how much you eat. The second thing is putting yourself into a parasympathetic mode. Relaxing your nervous system. Yeah, I mean the biggest challenge is I know for me I'm running and running and running and the worst thing you could do is eat while you're working or you're anxious and you're in fight or flight mode versus rest and digest mode and you're not absorbing your nutrients, right?

39:57And also you won't feel as good afterwards. Your body is not going to be able to digest the food you might feel a bit bloated a bit uneasy. Yeah. So, you know, three deep breaths. You know Andrew Hubertman talks about the physiological side so you go like Through your nose and then Yes, I double the double intake. Yeah, yeah, Helen Messier who's my chief medical officer at the fountain who's absolutely brilliant Talks about getting vitamin O in the beginning of a meal, right? and you know it culturally you would do a prayer or you would say grace. Yeah, you'd slow it down That's a really good point.

40:33And I think just intentionally eating your food, chewing your food, I mean, you know, my dad, my mom used to say about my dad and me, you're inhaling your food. Yeah. Right. And they say you should drink your food and chew your liquids. It's just the way I'm saying, like, if you're eating something that is solid, chew it until it's liquid. Yeah. Yeah. Yeah, and I think those are all if you can remember these things they make a huge difference. You touched on weight loss, right? That's an interesting one. So I never talk about weight loss as the main objective because I don't want my work in these principles to be put in the diet's category.

41:14Yeah. But they are very much about your health. They are because then when your glucose level study cravings go away, hunger reduces, insulin goes down so you burn more fats. So naturally, a lot of my readers lose weight as a consequence of things coming into balance, which I think is so key because that way it's actually long -lasting. It's not some sort of crash diets for a week and then you eat all the chocolate in the world afterwards. Yeah. You know, we talk about going out to a restaurant and one of the challenges is that a lot of times when I'm eating, I'm not thinking about what I'm eating.

41:56I'm just consuming. I think one of the most dangerous things you can do is mindless eating. Like in front of the TV. In front of the TV. But I love doing that. You do? Yeah. I mean, one of the piece of advice I have for folks is do not watch the evening use while eating your dinner. Oh my. Right, because that's putting you into a fight or flight. You're so, yeah, all the murders, all the... I don't watch the scenes. I don't watch the scenes. Yeah, well, that's good. either do I. Another thing one of my hacks is when I'm out at an event or out at dinner and they come and they start plating dessert, I emphatically say no do not put that in front of me because if it's sitting in front of me it's irresistible.

42:40It's the willpower just degrades over time and so it has to become sort of a reflex to just say no. protection reflex. It's a protection. Absolutely. And I think one of the things that you've spoken about and I know to be true, I think everybody listening to those would be true, your willpower drops over the course of a day. Which is why the morning is the best moment to not have sugar because will power is at its all -time high. Yeah. Nobody around you giving you a slice of cake and it's going to sit you up to crave less sugar for the rest of the day. Yeah. For sure. For sure. Yeah. Another favorite hack of yours, what would you put?

43:21I would say, maybe the most surprising is the vinegar hack. Yeah, it is. I was talking to your team before. I've never tried it. So tell me about the vinegar hack. So vinegar contains a cool molecule called acetic acid. And when you have a tablespoon of vinegar in a big glass of water, like this before eating, the acetic acid is going to interact with your enzymes and is going to slow down the breakdown of carbs into glucose. So you can still eat the carbs afterwards, but they'll have less of an impact on your glucose levels. And this is one to use, you know, in an emergency situation. You're like, oh, I'm about to have a cookie.

43:55It's a birthday. It's pizza night. Yeah. And that's it's a good tool. But, you know, combining it, for example, to the veggies first, hack is even better. So you could do a plate of vegetables and then addressing with vinegar in it. Very simple. So you get both of the benefits, fiber and acetic acid. Interesting. I always just go with olive oil as my dressing. Try to add some vinegar. Interesting. A little bit of white vinegar, apple cider, you know, whatever. They'll work. Except the very syrupy Italian balsamic that's like a glaze, that's full of sugar. So avoid that one. Add a bit of vinegar, see how we go.

44:30Yeah. Okay. I like that. Another hack. What do you got? I like the moving after eating. Yeah, so let's talk about this. I think, again, this is more cultural. Yeah, right where you know you take your evening stroll after a lot of these things have been around forever Yeah, I'm not it's not groundbreaking, but now we have the science to understand why They deserve to be actually applied to our life. So how much moving adds to value? I just 10 minutes and you can just walk and if you're at work you can even just do some calf raises under your desk Nobody will be able to tell it can be anything you can be watching TV you grab a bottle of water you do some bicep curls?

45:10You talk about doing just some squats and push -ups against the same way. Whatever you can. Just get engaged. Or clean your kitchen. That's moving your muscles. So within 90 minutes after the end of a meal you want to use your muscles because your muscles are going to use glucose for energy. And so if you do a after eating they're going to use some of the glucose from the frosted flakes you just had instead of letting them make a big glucose spike. Great. So you have my kids running around the block. Yeah. Yeah, I mean, you could, that would help. Or, you know, if they're really into frosted fakes, cereal, you could tell them, hey, have this, but have, for example, some yogurt with it, some plain Greek yogurt.

45:47And that's another hack. It's called putting clothing on your carbs. Yes, I saw that. Yeah. So never let your carbs run around naked. Ha, ha, ha. Always try to add some protein, fat, or fiber. And so, you know, here you have something I want to talk about. I love that you brought this. Yes. You have some hazelnuts and almond butter. This is the version that has chocolate in it. So I would recommend people always look for nut butter. That doesn't have any added sugars or flavors. But this is a great piece of clothing to put on some carbs. You can put this on a banana, on an apple. You can have a little bit of this with your chocolate cake, with whatever your oats, your granola.

46:24That's a good thing to add. And so as you're adding the protein and fat, it's a little bit of this. You tell others to pull on that category. No. I didn't force you. No, Nutella falls in a very different category. Can you believe it? Nutella crepe and orange juice. every morning. Oh my god. From ages, you know, I don't know when you start eating four to 16. Yeah. Yeah. Incredible. You're still alive. I know. I know. But you just got to show you can turn everything around. Even if you're 85 and you've been eating sugar your whole life, changing today, your habits is gonna have a positive impact.

46:56It hugely. It's never too late. Yeah. For sure. You want some kind of delicious. I get your spoon. Okay, kind of amazing. It's like healthy you know, but you know, if I'm going to eat something that kind of nasty with chocolate in it, I'd rather eat the real deal. Which brings me to the point of, of, of, you're going to eat something sweet and yummy, actually enjoying it intentionally. I remember when I was at school, at college, or maybe was graduate school, whatever, I would, I had a live and a fraternity at MIT and we had these giant fraternity mugs. and I used to go to the ice cream cooler and fill it up with like scoops and scoops and scoops.

47:37And then I would go get hot chocolate mix. Oh wow. And I would pour hot chocolate mix and stir it up and just like mindlessly. It was. It mindlessly eat it in front of the TV. Oh, good times. That was a different life. I want to dive into some of the medical challenges that glucose causes. I think people need to realize how damaging it is so that they want to play, they want to experiment, just try a few of the things, the order in which you eat your food, right? At a minimum try that. Yeah. So, what can motivate you? Well, first of all, you should know that even if you don't have diabetes, about 80 % of the population still has these glucose spikes on a daily basis.

48:29There are three things that I think are really motivating for people. One, to understand that these may be causing your irresistible cravings, two, that these lead to chronic fatigue, and three, that they lead to glycation and accelerated aging. This is not just internal aging, it's also the wrinkles on your face. Those three things, if you ever have cravings you wish it didn't have, if you ever wish you had more energy to go after your dreams and do the stuff that lights you up, fix your glucose levels. It's going to help you. It's so counterintuitive to people's belief that, you know, this sugar is going to give me energy to get me to go and...

49:05Well, let me give you an example. Yeah. Right. There's plants around us. And if you own a plant at home, you know the plant needs some water to survive and live. But if you give the plant way too much water, it's going to drown and die. And so too much of a good thing ends up being a bad thing. You can die of too much oxygen. You know what I mean? Yeah, so a little bit of glucose is fine, but today we're just giving way too much to our bodies. So, like, oscillation, that's a term some folks may not understand or know. Would you define it? Glacation? Yes, absolutely. So, you know when you put a chicken in the oven and it goes from pink to brown, it's cooked and that cooking process is actually glycation.

49:47And from the moment a human being is born, it's slowly glycates. It slowly cooks. And then when you're fully cooked, you die. It's true, folks. It sounds crazy, but it's science. And if you look at, for example, the cartilage of babies, it's white. And if you look at the cartilage of a hundred -year -old person, it's brown, because it's glycated, it's cooked. Is that from the oxygen? It's from glucose, bumping into other molecules, and glycating them. And once another molecule is glycated, it's damaged forever. For example, if glucose glycates the molecule of collagen and your skin breaks it, and then that molecule of collagen is never going to get back to its proper healthy form.

50:28So with every glucose -phycure experience, you're accelerating this cooking, you're accelerating this glycating. And actually glucose and glycation, they sound like very similar words, right? It's because it's the glucose that is during the glycation. And so with every spike you're accelerating aging, you're accelerating glycation. This shows as wrinkles on your face. I'm actually 85 years old. You are amazing. Yes, yes, but it's because I don't have any glucose. Excellent. Look so young. And then on the inside, your organs are slowly deteriorating. And that's glycation. And we can't stop it. And I know a lot of billionaires want to stop aging and live forever.

51:01At least slow down. At least though, no, we can slow it down. We haven't been able to stop it yet. But slowing down glycation is a big part of it. You want to slow down those reactions that your organs and your skin and your liver and your brain stay healthier for longer and stay younger for longer. I appreciate that. I want to run down a few of these. So inflammation. So inflammation, there's a few different ways that glucose increases inflammation. The first one is actually with that glycation happening. It's releasing free radicals that leads to inflammation. And second is your mitochondria.

51:38So your mitochondria are in charge of turning glucose into energy. And they love doing that when they get a steady supply of energy. But if you give them too much glucose, they go on strike. They're like, cannot not too much to do, too much work, and they're like, I need to take a nap. And so they just are not able to convert glucose effectively anymore. And so you feel tired. Your mitochondria are not making energy effectively anymore. And as they become stressed and overwhelmed, they also release free radicals and that also increases inflammation. Now inflammation is awful. Three out of five people today will die of an inflammation -based disease.

52:15You know all these diseases that finish with itis, arthritis, gastritis, pancreatitis, that means inflammation of that organ. Implamation is everywhere. It's a silent killer and with every glucose spike you're increasing inflammation. Yeah. Cardiovascular disease. I talked about my conversation with Dr. Nave Rate and the idea that when we are glycating proteins this is you know resulting in deposition on your arterial walls and causing potentially ischemia in the plaque. Is there any other part of the heart disease sort of loop that you want to talk about? Yes so there's one we used to think that you know all LDL was bad cholesterol Now we understand this LDL type A and LDL type B.

53:05And LDL type B is the more damaging one. It's the small dense particles that lodge under the walls of your arteries. Yeah. And LDL type B increases when you eat sugar. Your liver turns the sugar into LDL type B. So you have all these small dense molecules. And then if on top of that you add oxidation, the inflammation, the glycation, it's a perfect storm. You're creating the perfect situation for all of your artery walls We have this in to have particles of blood under it and then all of a sudden it needs a block or you know There's a clock that is created and then you have a heart attack so nobody no bueno And people think about well, I need to go on statins.

53:44I need to go on You know, I got a monoclonal antibody. I mean honestly the number one thing you can do is change your diet Yeah, an exercise an exercise. Yeah, I mean we'll come back to this over and over again the number one drug Yes, exercise. Absolutely. But it's hard. People don't want to go to the gym. I get it. But I love it now. At the beginning, it's really hard and you have to just be a bit violent with yourself. And then I crave it. I crave going to the gym. I love it. It makes me feel so strong. And the physical strength also translates to mental strength as well. The mental health is much better when I'm working out.

54:23The other thing I've done is I bought a techno gym bike. and I take all my Zoom calls on that. Right, the idea, I mean, one of the things, and I should probably put a couple of bikes in here and do our podcast on the bike. Do you should totally do that? That's awesome. You do that. Or a walking desk. But the reality is, sitting is the new smoking. When we're sitting here on our butts talking, it's like, I don't know, you're wasting the opportunity to get exercise. Yeah, but humans are really good at sitting. We are. We're like professionals sitting. And our biology has evolved to help us sit really well.

55:01Your cats can't sit super well like we do dogs look weird when they try to sit like us. We're just very good at this position. It requires very little effort. Yeah. Yeah. Yeah. We are. So neurocognitive disease. That's differentiating neurocognitive and mental health. Oh, yes. Of course. They're related but two different things. neurocognitive disease, I mean inflammation in the brain, precursors to Alzheimer's and so forth. So how do you think about neurocognitive disease and sugar? Wow, it's a very interesting topic. It's actually what I studied in grad school but... It was your thesis title.

55:43Do you remember? Something about Alzheimer's and nutrition. It was actually Alzheimer's type 3 diabetes, something like that. I was looking at all the evidence showing that Alzheimer's disease has a lot of parallels with this idea of type three diabetes. So we used to think it was a plaque -based disease, etc. Now I'm understanding it's more metabolic. So why are scientists calling Alzheimer's type two diabetes? Because they're seeing in the brains of people with Alzheimer's, symptoms and, you know, situation physiologically that are very similar to what happens in the body of somebody with type two diabetes.

56:15So inflammation, glycation, and insulin resistance of the neurons in the brain. What is insulin resistance? It's what happens after years and years and years and years and years of repeated glucose spikes. Your body and response to glucose spikes sends insulin to grab extra glucose and store it away. But over time, too much insulin becomes insulin resistance. Your body can no longer respond to insulin. And so what happens? The glucose stays. Your cells cannot get the glucose that they need anymore into the cell. So you're not feeding the cells in your body and in your brain in the way that they should be fed.

56:58And in your brain, this also happens if you have Alzheimer's. It's still early, it's emerging. But you also see some amazing stats. If you have a high glucose levels in your 30s, your risk of Alzheimer's goes way up. So we're starting to understand it's all quite related. And I think this is really the future, understanding that your food and your food habits are going to have an impact on your brain health in your later years. I mean, that is so motivating to me. Yeah, it is given that you're still in your 20s, you can have all of the work that you need ahead. Yes, exactly. So when I think about this, you know, mental health and your mood is so tied.

57:45I mean, I know if I get hypoglycemic, my mood just falls apart. Do you get hangry? Rarely, but I can feel it. I can feel when it's like, oh, my energy is just dropped. And it probably is due to something I ate, you know. 90 minutes or more. Yeah, exactly. Probably. Maybe a pop tart. Shh. Um, so talk, let's talk about the mental health elements of this. Um, what, what's going on that people don't realize or people that people, um, that your glucose levels impact how your brain feels instantly. So we're talking, we talked about Alzheimer's. It's a very long process, right? But today right now what you ate 90 minutes ago is defining how you feel in this moment, right?

58:34It's defining whether you feel brain fog. It's defining how irritated you are. Whether you're angry with those around you. It's defining whether you have cravings, whether you feel angry, whether you feel agitated, and your tyrosine levels, right? You're moved. Happy, not so happy. So your food impacts your brain. And that's what I discovered in my own journey. It was so shocking because you don't talk about this people don't realize but um yeah if you want to feel better if you want to feel more like yourself calmer happier it's so important to look at your food and then your food also impacts your gut and your gut secretes so many molecules that go into your brain.

59:12The gut brain access is very very real and the amount of data we're getting you know one of the companies via them that's just getting massive trillions of data points about this and connecting your gut with different types of cancers and different modalities. Do you still wear a CGM? Twice a year. Just for fun. For fun, yeah. When I first started, I wore it non -stop for two years. And that's when I really got into the research and I was testing on myself all these different research studies that I was finding online. And now, yeah, I would say twice a year. I just know everything. Yeah, sometimes I just feel like I want to check in with my body, but I find the absolute number is very inaccurate So I do once a year blood work on everything.

59:57Yeah, that's really how I track my health the CGM is more for fun now or Mutation. Yeah, exactly. It's like an or a ring or an apple watch. Yeah, exactly So let's say you're hungry. Let's say you're in a bad mood. Let's say you know, you just energy down How what should I be eating in those moments? Well, first of all, you need to realize those feelings are signals from your body. Telling you, you messed up, I don't feel good to help me. Okay, so your body wants help. If they're not to be suppressed, you should not feel ashamed about them. They're just your body communicating to you. So if you don't feel well, but you feel hungry, the worst thing to do is to eat sugar.

1:00:35And I know that's what you want to do because you want the dopamine. But hear me out. Have something savory first. Have some nut butter. Have an egg. Have a leftover avocado with some crackers in your fridge. And then if you still want something sweet, you can have something sweet afterwards, but your body will have the savory food in it that's going to slow down the sugar from the sweet food arriving into your bloodstream, right? But ideally, if you feel like this on a daily basis, just tell yourself, okay, tomorrow I'm starting with a savory breakfast. I'll do the veggies first. I'll do the vending herbie fright, something sweet.

1:01:08I'll get some movement in, close on cars when I can, and then slowly you'll build up these habits that are going to help you feel so, so much better. Hey everyone, I want to take a quick break from this episode to tell you about a health product that I love and that I use every day. In fact, I use it twice a day. It seeds DS01 daily symbiotic. Hopefully by now you understand that your microbiome and your gut health are one of the most important modifiable parts of your health. Your gut microbiome is connected to everything. Your brain health, your cardiac health, your metabolic health. So the question is what are you doing to optimize your gut?

1:01:44Let me take a moment to tell you about what I'm doing. Every day I take two capsules of seeds DSO1 Daily Sinbiotic. It's a two -in -one probiotic and prebiotic formulation that supports digestive health, gut health, skin health, heart health, and more. It contains 24 clinically and scientifically proven probiotic strains that are delivered in a panid capsule that actually protects the contents from your stomach acid and ensures that 100 % of it is survivable reaching your colon. Now, if you wanna try CEDDS01 daily symbiotic for yourself, you can get 25 % off your first month supply by using the code Peter25 at checkout.

1:02:26Just go to seed .com slash moonshots and enter the code Peter25 at checkout. That's seed .com slash moonshots and use the code Peter25 to get your 25 % off the first month of CEDDS in biotic. Trust me your gut will thank you. All right, let's go back to the episode You know, I know you don't like talking about weight loss But it's a multi multi -billion dollar industry and I think when people are carrying excess pounds They don't feel good about themselves and there's a and there's a you know spiral element here But let's talk about percent body fat or weight because being Then, super thin and super low percent body fat isn't necessarily healthy for you either.

1:03:15No. And the amount of fat you carry on your body is not a very good proxy for how healthy you are. So, for example, there are some people who genetically are not really able to put on fat. But so what happens is that when they have extra glucose in their bloodstream, there's no way to put it. They get diabetes much faster, right? And somebody can have, yes, you know, 20, 30 pounds of fat, but it can be harmless, subcutaneous fat. and they can actually be quite healthy. So I understand that somebody wants to lose weight and with my work in my hacks, you'll probably be able to get there. What I don't like is the diet industry, that is, chilling women that they have to lose five pounds every month in order to be desirable or happy and selling you the weight loss teas and the weight loss shakes and the yadda yadda.

1:03:54That's bullshit. Like I want to counter that. But of course, weight is a factor in health and also in how you feel in your clothes and your body. So if that's your objective, great, this can help you. But I'm not saying you need to lose weight in order to be healthier or to be worthy. You see what I mean? Yeah, and I think that differentiation is really important because being able to be happy and Feel good about yourself and be able to do what you want to do and have the energy and Look good from a multitude and and be good. Yes. Yes. All of that is super important But if you're gonna Yeah, excuse me.

1:04:33If you were going to describe why people put on weight, what is the eating habits that cause weight gain? It's mostly processed foods, right? It's highly palatable, calorie dense, carb -heavy, seed oil -heavy foods. Oh my gosh! Oh, wait, Peter, I used to have this one. I was a kid. Oh my god, fruit roll ups. Fruit roll ups. It was a hit in there. They didn't know you had it. Wow. Now this brings back memories. So let's look at fruit roll -ups. I mean, clearly they must be healthy. Terrible for you. Ingredients, corn syrup, sugar, pear puree. Okay, so this is something I love to talk about. They love saying fruit names in here, right?

1:05:14But pear puree just means they extracted sugar from the fruit. Okay, I wanna say something about fruit. And then I'm gonna have fruit roll -up for sure. But the fruit that we eat today is not natural. It's like if you look at chihuahua's today, they are the results of thousands of years of breeding all the way back to gray wolves, right, to make these breeds of dogs that we enjoy. Fruit is the same. It's been bred for millennia to be really sweet, really low in fiber, and very palatable. Here is clearly a very healthy apple, organic baked, crunchy, Fuji -red apples, big USDA on it, non -GMO. Well, because of the fruit today is so high in sugar, the whole fruit is fine because it has fiber, but the problem happens when you're in nature, right?

1:05:59You make it into a fruit oil up, you dry it, then you concentrate all the sugar. Ingredients organic apples, so that's the only ingredient, but what they don't say is that they've removed all the water from the apples. Yes. And so in one mouth, in one bite, you're getting as much sugar as in three apples, right? And your body doesn't care if the sugar came from an apple, or if it came from a cane and is down in a fruit oil up or a pear, it's the same molecules. What matters is the matrix, what matters is the sort of the package in which the sugar comes. So let's talk about eating fruit. You can actually eat that in front of you.

1:06:29I'm gonna smell it. I'm sorry. Wow. Oh, it smells horrible. That's a good way to get the turtinoff. But let's talk about eating fruits. Yeah. How do you think about eating fruits and our different fruits better for you than others? I think fruit is fine. I'm not gonna go into a fruit battle. I don't I think it's healthy to say, you know, whole fruit. This whole fruit is bad for you. If you wanna eat something sweet, a piece of fruit is the best thing to eat because it has fiber in water, you know? So have the fruit that you like. It's so much better than a chocolate cake, so much better than a fruit rollup or that anything else sweet.

1:07:07But if you want, you can add some clothing to the fruit. Yes. So some nut butter. Yeah. Really good idea, a bit of cheese, you know, to reduce the spike. Yeah. Sodas, how do you think about sodas? I mean, always have a diet soda instead of a real soda. But of course, I'm not good for you. Don't start drinking soda. Red wines. Listen, I don't drink alcohol. I think it's a pleasure decision. I think the science recently has shown that actually zero alcohol is probably better for you. Yeah, it's clear. Alcohol is no benefit. But I love sugar. Sugar is my poison of choice. Some people prefer alcohol.

1:07:45Go for it. Pick your poison. Just be aware that you're doing it for pleasure, not for health. Yeah, intention B. Intentional. Yeah. Yeah, the red wine industry, there is very troll. I think you'd have to like drink like 50 bottles of red wine to get some resverterals. Yeah. Take a pill instead. Yeah. How does this all differ for women versus men? Hmm. The hacks work in everybody. The hacks to me are the level of drink water, brush your teeth, wear a sunscreen. You know, we're talking about... Seriously, we're talking about basic physiology here. I think the one thing where people tend to differ is in the breakfast.

1:08:27So for men I found that it's easier for them to have a savory breakfast for some reason and for women, the sweet oats and the granola as they're just more culturally associated to what a female should have in the morning. So sometimes it's harder to break the habits. Does that make sense? Is there anything regarding menstrual cycles or a or pre -repostment upon a certain elimination. Yes. So the week before your period, the same food is going to create a bigger glucose spike in your body because your hormones are different. So let's say, week after your period, you have an ice cream, it's going to make a spike.

1:09:08But if you have that same ice cream the week before your period, it's going to make a bigger spike. Therefore, a bigger drop. Therefore, more activation of the craving center in your brain. and that's one of the reasons you get cravings before your period. So if you're prone to that, make sure you're using my hacks before your period to try to reduce that craving activation. And then after the menopause, unfortunately your glucose, your ability for your body to balance your glucose levels becomes worse. So it's even more important to look at these hacks and to make sure that you're keeping your glucose as steady as you can.

1:09:42I'm going to run through a few more of the hacks. Again, all of these are in your book, The Glucose Revolution, which is amazing. Thank you. But we talk about eating foods in the right order, adding a green starter to all your meals. I mean, that's basically just getting veggies up front. Up front, very important. Yeah. And I've gotten to a point where mentally, I attack veggies. Oh, wow. It's like, for me, it's like, yes, please. So it's like broccoli, broccoli, and the asparagus. Perfect. You know, I love Brussels sprouts now. Who ever thought about that? I love Brussels sprouts. Yeah. Yeah.

1:10:21So you're good. Stop counting calories. Talk about it. So is there some caloric levels that we should or should not aspire to? Well, I think my message here is more, if you look at just a number of calories, for example, this fruit rollup has 50 calories. And you see all that's not too much. Exactly. But the calories doesn't tell you shit about what's in the food, right? So two people can be eating the same number of calories. One person can have loads of glucose spikes, have diabetes, feel horrible, feel depressed, and the other person can be thriving. So calories are not enough. You have to learn about the molecules in your food, and that's what I try to teach people in my book, like how to decode, how to become a food detective, so that you don't get distracted by the calories, which is what the food companies want you to do, and instead understanding how that food is actually going to impact your health.

1:11:08That's way more important. Yeah, I love that. All right, fourth, flatten your breakfast curve. We talked about that. Say very breakfast. Say very five, have any type of sugar you like, they're all the same. It comes back to the pleasure thing. So if you're going to have something sweet, don't go for the agave syrup, gluten -free stuff. It's just sugar anyway. There's no difference between Honey, brown sugar, white sugar, gauvais syrup, whatever. It's just sugar. So have a good pleasure. Don't try to optimize when it comes to sugar. I think it's important to put sugar, pleasure category, not unhealthy category, have the one you like.

1:11:52Pick, I don't know if I'm a typo here, deser over a sweet snack. What should be? Pick dessert over a sweet snack. So if you want to eat something sweet, have it as dessert after a meal, not on an empty stomach. Yeah, so you reduce the spike of it. Yeah, and especially at the end of that Vegetable protein. So for example, it's 11 a .m. You're like, oh, I really want to eat a cookie today Well, buy the cookie, but have it for dessert after your lunch. Yeah, don't have it before the lunch I love that and and one of the other things is if you're in you talked about delayed Delaying your consumption of at cookie exactly.

1:12:29Yeah, you delay it to you say I'll have it for dessert after dinner But also talk about the fact that if you're feeling super hungry, you may not feel that way. In 20 minutes. Yeah. Yes, because if you're having a craving that is due to glucose crash after a spike, your craving center is activating, you're like, oh, I need to do something sweet. But actually, if you just wait 20 minutes, your liver is going to pump out glucose, bring you glucose levels back up to normal, and the craving might be completely gone 20 minutes later. So set a timer. We're like 20 minutes. I'll see if I store one of the cookie in 20 minutes, I'll go buy it.

1:13:02No, I'll have it for dessert. Amazing. I love that. We talked about vinegar before you eat. We talked about moving for just 10 minutes. After eating. You get engaged your muscles. Exactly. You get them to get hungry for the glucose. Yep. If you snack, go savory. And so this is interesting, because this is more of a keto type of approach to life. You have some nuts. Yeah, but savory can also mean a slice of bread with some avocado on it, right? It's just nothing sweet, sweet. That's going to create two bigos. spike. There's some elements in my work that you'll find in keto, but this is much softer, right?

1:13:35You're getting a lot of the glucose study benefits without very intense dietary intervention. I think what you built as a plan is executeable by everybody. Yeah. And I just, I have your, now I have your voice. I had your words before, not your voice in the back of my mind when I'm eating and thinking about the order which ate my foods right and taking that at 10 minute walk. I'm obsessed with behavior change. I want to help people change their behavior. It's the most difficult thing on a planet. I love that cartoon that has, you're at a hospital in one window, says behavior change. The pills. And pill, pills and surgery.

1:14:14Tills and surgery has a giant long line of behavior change is nobody. Because usually doctors say, eat better exercise more. You're like, what kind of advice is that? That's terrible advice. So with these hacks, you know, it becomes fun and easy and attainable and that's why I think they've been so successful because you can actually do it. You have, we talked in one second already about when you have a craving, wait 20 minutes, cooling off period, I like that terminology. So you also talk on the back of your book when you're at a bar. So what do you do when you're at a bar, you're out with friends, interestingly enough, you know, for me, I guess, tequila, if I'm going to have a drink, doesn't spike my glucose as much as wine does.

1:14:55Yeah, well, all the hard alcohols, the liquors, you know, the spirits, they generally keep your glucose pretty steady. The worst offenders would be a mojito margarita because it has sugar in it. But I'm like, if you're going to the bar with your friends, have the cocktail, don't obsess. You know what I mean? That's a pleasure moment, pleasure decision. I don't think it's necessarily that healthy to try to optimize for your health in that moment. Not it, beautiful. Let's turn finally to a topic of supplements. So, what supplements do you take and do you take supplements? Yes, so I take Omega -3s and Vitamin B just because I'm deficient.

1:15:32And then people always ask me, you know, I don't want to do the vinegar, can I take a vinegar pill? I don't want to do the veggie starter hack or I can't. Can I take a fiber pill or my dad has diabetes? He doesn't want to change his diet. Can I give him something? And so actually it's great that you brought this up because I've been working for two years to try to figure out. What is on the market that actually works for our glucose levels? And we see stuff like burbrine, chromium, but those have a very long -term effect. You have to take them every day, et cetera. I've actually developed something amazing.

1:16:01It's a capsule you take before eating, and it cuts the glucose spike of that meal by 40 percent. And the insulin spike by 40 percent, which is so important. 4 -0. 4 -0. Yeah, amazing. And it's just plants that have been around since forever, but recent scientific discoveries have shown us that they have an amazing impact on that short -term glucose spike of a meal. And this, to me, it sounds like a magic pill. I don't want people to take it as a magic pill. I want them to think it's an added tool in my tool belt. In addition to all the things you've talked about. Exactly. So it's called anti -spike.

1:16:34And I'm going to send you a bottle as soon as it's out. But this is your best friend if you want to take a supplement that's good for your glucose levels. 25 clinical trials. It's amazing. It's the best thing on the market. So white mulberry leaf lemon peel. So the white mulberry contains a molecule called DNJ, which acts on your enzymes in your stomach and lets 40 % of the sugar of your meal pass through, not go into your bloodstream, go to your microbiome where it increases GLP1, the satiety hormone that ozempic acts on bets, ozempic tricks your brain into thinking there's more GLP1 than there actually is.

1:17:11This little guy after six weeks actually increases GLP1 by 15 % naturally. So I'm super excited. This is the best supplement if you want some for those levels. I love it. I'm excited to try it. And it's something you can have in your bag. Totally. Yeah. It comes with a little pillbox. You can bring 15 in your bag. Perfect. And anti -spike. My new baby. Yeah. Mm -hmm. Thank you for the work you're doing. Thanks, Peter. Appreciate it. It's so important. And people have been, unfortunately, really injured by the food industry. And it's unregulated in the food pyramid and everything we have. And I think just educating people about this and giving them back control.

1:18:02And it's not difficult. It's not expensive. Exactly. It's free stuff. It's free. It's free. You can do it anywhere in the world, whatever your dietary preferences are. And again, this should be to me. We're on the public health level. I mean, it's like brush your teeth, drink water. Where sunscreen have a savory breakfast. Jesse and Chausby, thank you so much for the work that you're doing. I'm excited to support you and promote what you do because it's, you know, as much as I want there to be, you know, epigenetic reprogramming and, you know, pills for growing muscle mass and all kinds of, you know, cheap, easy hacks.

1:18:46It starts here. It starts with food, exercise, sleep. And I tell everybody, people ask me all the time, like, if there's one thing you could do, what would you do for a pro -launch -eventy -life stop eating sugar? Yeah. I feel you. Thank you so much for having me. It was a total pleasure to speak with you. A pleasure. Where do people find your... My work? Honestly, Instagram is kind of my hub. So glucose .gottis .com also has all my books, all my things. But yeah, I mean I started on Instagram, funnily enough. So that's where I communicate all the latest. Great. I look forward to amplifying your message.

1:19:28Thank you for joining us today. Appreciate it.

1:19:43And Doug, here we have the Lemo Emu in its natural habitat, helping people customize their core insurance and save hundreds with liberty mutual. Fascinating, it's accompanied by his natural ally Doug. Uh, Lemo, is that guy with the binoculars watching us? Cut the camera, they see us. Only pay for what you need at LibertyMutual .com. Liberty Liberty Liberty Liberty Liberty Savings very underwritten by Liberty Mutual Insurance Company and affiliates excludes Massachusetts.