In short
Podcast Notes: The Daily Motivation - Episode 878
Episode Summary In this episode of "The Daily Motivation," host Lewis Howes interviews the Glucose Goddess, who introduces transformative food hacks aimed at enhancing energy levels and controlling cravings. She emphasizes the importance of glucose control and suggests actionable strategies rooted in both modern science and traditional practices.
Key Themes and Concepts
- Savory Breakfast Over Sweet
- Main Argument: Traditional sweet breakfasts (e.g., pastries, cereals) contribute to glucose spikes and subsequent cravings.
- Recommendation: Start the day with a savory breakfast rich in protein (e.g., eggs, meats) instead of glucose-laden options.
- Personal Testimony: The Glucose Goddess shares her experience of switching to savory meals, highlighting increased energy and control over cravings.
- Vinegar Hack
- Mechanism: Vinegar, particularly apple cider vinegar, contains acetic acid which slows down carbohydrate breakdown into glucose.
- Application: Consuming one tablespoon of vinegar diluted in water before a high-carb meal can reduce glucose spikes by approximately 30%.
- Consideration: While the taste may be unappealing, there are ways to incorporate it into meals (e.g., salad dressings).
- Veggie Starter Hack
- Concept: Begin meals with a plate of vegetables to harness fiber's protective effects on the digestive system.
- Benefits: Fiber coats the intestine, slowing down glucose absorption from subsequent foods.
- Cultural Relevance: This practice is common in various cuisines (e.g., crudités in France, antipasti in Italy).
Key Takeaways
- Control Over Cravings: By making small dietary changes, individuals can gain control over their energy levels and cravings.
- Cultural Practices Validated: Many current dietary recommendations find roots in ancient cultural practices, supported by modern research.
- Accessibility of Science: The episode emphasizes making complex biochemical concepts understandable and relatable for everyday life.
Conclusion The Glucose Goddess provides actionable insights that can lead to a more balanced and energized lifestyle. By incorporating savory breakfasts, vinegar, and vegetables at the start of meals, individuals can effectively manage glucose levels and improve overall well-being.
Additional Resources
- For more insights from Lewis Howes and his guests, listeners are encouraged to subscribe to the Greatness newsletter and explore full episodes on "The School of Greatness."
Call to Action
- Follow "The Daily Motivation" on Apple Podcasts and Spotify.
- Leave a review on Apple Podcasts.
- Consider subscribing to the Greatness Plus channel for exclusive content.
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Transcript
Automatic transcript. May contain errors.0:00Hi, my name is Lewis Howes and welcome to the Daily Motivation Show.
0:12what's the science behind all those hacks okay so savory breakfast instead of a sweet one first of all that's been done since forever sweet breakfasts that's an invention of the food industry okay we didn't used to have dessert for breakfast it doesn't make any sense we used to have meat and potatoes so savory breakfast instead of a sweet one because if you have a savory breakfast that's built around protein and not let's say orange juice and granola which is pure glucose then your glucose levels are going to stay nice and steady with the savory breakfast instead of having a big spike and then that addiction roller coaster we talked about so the spike and the cravings and spike in the cravings and spike in the cravings you don't want to be on that roller coaster because then that prevents you from living the day you want to live it prevents you from being able to use your energy and your passion and your talents to express in the world you are being controlled by that cravings roller coaster if you start the day with a sweet breakfast so that's the first one savory breakfast built around protein nothing sweet except whole fruit if you want something that tastes a little bit yeah but after you eat the protein exactly so for example you know this morning i have i had some leftover salmon cakes i had some green beans sounds good yeah green beans and some rice and some parmesan cheese and to me treating my breakfast like I would any other meal has completely changed my life and it almost feels like I often get people who tell me I was having a sweet breakfast my whole life and now I'm having a savory breakfast and it feels like I've I walked through a mirror you know in the movies like the Alice in Wonderland like walking through to this alternate universe parallel universe that's how it feels because all All of a sudden you're in control, you're energized, you feel good.
1:56Anyway, so that's breakfast. Second hack that I love talking about is vinegar. Now, everybody has vinegar in their kitchen. But no one uses it. True. No one likes the taste of it. True. But it's an ingredient that's been around for centuries in our culture. And actually in some countries, it's very well known that it's something that is good for you. It's healthy. In Iran, for example, they have apple cider vinegar every day. It's a health drink. But only recently have we understood why it's good for us. So the reason vinegar is so cool... What's the science behind it? Vinegar contains a molecule called acetic acid.
2:33And acetic acid, what it does when you have it before a meal, is that it slows down the breakdown of carbs into glucose molecules. So it acts on enzymes in your stomach and it slows down how quickly the food you just ate is going to be turned into individual glucose molecules and then into your bloodstream. Okay, so the second hack is one tablespoon of vinegar in a big glass of water before a meal that contains carbs I've done this a bunch in the past not a bunch but a handful of times I just feel like I have to close my nose while drinking this tall glass of water because it just Burns a smell tastes bad.
3:08It smells bad. It's just like man. This is not enjoyable So how do you make it enjoyable with vinegar? Is there like unflavored vinegar or like lemon vinegar? White wine vinegar. You can try making a dressing and putting it on your meal instead of drinking it. And I know it's not great. And so I have some ideas about how you could use other things to have the same effect. But nonetheless, the scientific studies are there showing us it does have an impact. And it's very simple. It's cheap. Yeah. But if you don't like it, don't force yourself. But when you shoot it before every meal? No, I would say once a day before a meal that's high in carbs.
3:40Right? That's it. Yeah. And what is the, when you track this with a glucose monitor or how you're tracking it, what do you see the spike doing instead? You see 30 % reduction in the glucose spike. If you just have a tablespoon? Tablespoon and a big glass of water diluted before eating carbs. Like 10 minutes before? Doesn't matter. Five to 10 minutes. Wow. 30 % less of a spike. Yep. So you still eat the carbs you love with less impact on your glucose levels. Interesting. Yeah. But if you hate this hack, it's fine. The other hacks are just as powerful, right? So the savory breakfast one will transform your entire day, the experience of your whole life, essentially.
4:15And then the third hack is called the veggie starter hack. So that means, that hack means having a plate of vegetables at the beginning of a meal. And you might think, okay, actually this has been done for a long time. In France, we have this concept called crudités, which is raw veggies at the beginning of a meal. In Italy, antipasti, all the roasted nice vegetables in the Middle East, they eat herbs by the bunch at the beginning of a meal. You know that salad with vinaigrette? It's quite a common way to start a meal. and now we understand why. It's because veggies contain an amazing substance called fiber.
4:52Fiber, she's amazing. I love her. She's on fire. She's amazing. And fiber, when you have fiber in vegetables at the beginning of a meal, the fiber has time to go and coat your upper intestine and to create a sort of protective shield, like a superhero deploying herself on the walls of your upper intestine. Really? Yeah. And it's a sort of gooey, viscous mesh that is improving your gut lining. And then any glucose coming down afterwards will not be able to get through to your bloodstream as quickly. Wow. So the veggie starter is an incredibly powerful hack. And you can even combine it to the vinegar hack by making a little vinegar dressing and putting it on your veggie.
5:40Thank you so much for listening to today's episode of The Daily Motivation, and I hope you have an amazing rest of your day. If you enjoyed this episode, make sure to click the link in the description. That will take you to the full episode of our main podcast on The School of Greatness. And if you are loving The Daily Motivation, please follow us over on Apple Podcasts and Spotify and leave us a review over on Apple podcast right now. And if you want more exclusive content and ad free listening experience, make sure to subscribe to our greatness plus channel on Apple podcast right now. And if you want to get even more inspiration from our world class guests and learn how to improve your life and take it to the next level, then make sure to sign up for the greatness newsletter and get it delivered right to your inbox over at greatness.com slash newsletter.
6:30Again, have an amazing day and I'll see you tomorrow with another episode of the Daily Motivation Show.
From the publisher
Have you listened to the FULL EPISODE yet?
"Sweet breakfasts, that's an invention of the food industry. We didn't used to have dessert for breakfast. It doesn't make any sense." - Glucose Goddess
The revolutionary science of glucose control takes center stage as the Glucose Goddess shares her groundbreaking approach to transforming our relationship with food. Drawing from both ancient wisdom and modern research, she unveils four powerful hacks that can dramatically reduce glucose spikes and end the cycle of sugar cravings. From the game-changing switch to savory breakfasts to the surprising power of a simple tablespoon of vinegar, these evidence-based strategies are rooted in centuries of cultural practices now validated by science.
Through personal experience and scientific expertise, the Glucose Goddess explains how small changes in meal timing and composition can lead to remarkable results, including 30% reductions in glucose spikes. She demystifies the role of fiber as a natural "superhero" in our digestive system and reveals how strategic muscle activation can optimize our body's glucose processing. Her practical approach makes complex biochemistry accessible, offering solutions that work with our bodies' natural mechanisms to maintain steady energy levels throughout the day.
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