Top Foods To Eat To Stop Inflammation, Burn Fat, Prevent Disease & Heal The Body | Jessie Inchauspé

Jesse, Rubí. Harvey, back to the pod. Let's start with a question you probably get asked a lot: what do you eat during the day? What do you like to know? I'd love to. What do you eat in a day? Especially when I'm traveling and busy right now. The first place I start, which for me is totally non-negotiable, is a tasty breakfast. This morning I had omelet with feta cheese and tomatoes. Super simple. Even in any hotel they can do something like that to you. And this really sets me up for the whole day so my glucose levels are nice and stable.

Then lunch is very variable. It depends. Sometimes I'm not even hungry until two or three in the afternoon. because I had such a satisfying breakfast. But I'll have like a salad or a little sandwich or something for lunch. I usually don't have much time, so I grab what I have around me and then in the afternoon, inevitably in the afternoon, I think, I could make this little cookie right now. So, inevitably, in the afternoon I will find something with a little chocolate to eat. And I always take a drink of vinegar before. That is to reduce the peak of the food.

And then after that little afternoon snack that I love, I try to go for a ten-minute walk or use my muscles to do something that will absorb the glucose from that snack. And then dinner is when I have a little more time. So I always have dinner, I always start with a vegetarian starter and generally if I'm at home I have some batch cooked vegetables in my refrigerator. So preparing the vegetable starter will be very easy, very quick. And that way you take advantage of the power of fiber in vegetables to keep your glucose level stable and for the rest of the meal I have some protein and some carbohydrates at the end, but that's generally what my day is like.

Excellent. Well, you've basically gone through the main trick. Yes. You are literally living. Yeah. Actually, let's go into a little more detail about this. You mentioned vegetables and how fiber increases once glucose. Spike. After a main meal, tell us a little bit more about the mechanism behind it and maybe a few things from the study. Yes. The first study that I will mention, which is very interesting, showed that you can eat the exact same food, meaning the same ingredients, the same quantity, the exact same food, but if you eat the elements of the food in one Specific order, you can reduce your peak glucose by up to 75%, without changing how much you eat or what you eat, just how you eat it.

And it was shown that the correct order for your glucose levels is vegetables first, then proteins and fats, and then carbohydrates and sugars. So let's say you're faced with a meal that has, I don't know, broccoli, salmon, avocado and rice and then chocolate. That is what. I am like. And then some chocolate. The correct order depending on your glucose level will be to eat the broccoli first, then the salmon and avocado, then the rice and dessert. So that study made it very intriguing for me to try to understand what was going on, why vegetables first? Why is that so powerful?

It's because vegetables contain one of my favorite substances, fiber. And for me, fiber. She is such a badass superwoman. I'm obsessed with her. That is why fiber is found in large quantities in vegetables. And when you eat this fiber at the beginning of the meal, that's really important. At the beginning of the meal, it has time to cover the upper part of the intestine with a sticky protective shield that remains in place for a few hours. And that protective shield

prevent

s glucose molecules from coming down from, say, pasta, rice, cookies, etc. Then, it

prevent

s those molecules from passing too quickly into the bloodstream.

So you can still eat the carbs you like with less impact on glucose levels. Yes Yes. Which is great. I mean, we've talked about having more fruits and vegetables in the diet, let's say, but I think that a kind of nutrient sequencing, as mentioned in the articles, is absolutely fascinating. And it's a really easy strategy to make sure you don't have those big highs and lows that can lead to cravings. Completely. And the thing is, in these studies you have this kind of very strict theoretical order, right? You have like vegetables, then protein and fat, then carbs and sugars.

You don't need to do something so hard in your life. The one thing I want you to remember though is vegetables first, that's where you're going to harness the most power. So don't worry about separating proteins and fats and focus on vegetables first and you will have a big impact on your

heal

th. Yes absolutely. Have you found anything other than vegetables that can produce the same results in terms of glucose balance? And I mean, yeah, because all of my tricks are pretty powerful in their own way. So, for example, switching from a sweet to a savory breakfast has a huge impact on your glucose levels because you could go from a big glucose spike to virtually no spike at all.

So in that sense, if such a big change is made, the impact will be even greater. But vegetables first are really easy and powerful. Then there was this whole vinegar thing. Vinegar is another interesting one. People love it because it feels like a magic bullet. But I want to remind everyone that it is just a tool in your toolbox. And studies show that a tablespoon of vinegar in a large glass of water. So, you know, a large glass of water like the one I have in front of me can reduce the spiciness of your food by up to 30%.

Good. And you have that. Then you have to move after eating, which also has a tremendous impact on your glucose levels. But if I had to sequence the tricks in order of most important and most powerful, I'd actually start with breakfast. Now, let's talk a little bit because you mentioned vinegar. Let's talk a little bit about the science, why vinegar can help with glucose, because I think I remember we said this in the previous podcast, you have this incredible ability to distill pretty complex scientific concepts into something that everyone can understand, which explains why . The glucose method has completely exploded.

So maybe we could talk a little more about vinegar. Why vinegar can have such a drastic impact for sure. And it's interesting because most of us have vinegar in our kitchen and we don't realize that we have this amazing ingredient. So vinegar contains another one of my favorite molecules called acetic acid. Citric acid is pretty awesome. Acetic acid then slows down how quickly food is broken down into glucose molecules when digested. So it's there, it's doing its little magic. As a result, if you have a little vinegar and then you have, say, a little pasta, the pasta will turn into glucose molecules more slowly.

And that's really the key, Ruby, because what we want to do is reduce how quickly glucose gets into our bloodstream. We want to slow it down, you know, so that yes, we have a glucose spike, but it's not a crazy Himalayan spike. It's more like shooting, you know, Swiss mountains. Is that what you want. Therefore, you want glucose to reach your bloodstream at a slower rate. They don't understand the crazy ups and downs. That's vinegar, that's acetic acid. It is very simple. So, a tablespoon or a large glass of water before eating and it's quite potent.

You can do it once a day. That's what I recommend. Many people ask me what's wrong with Lemon? That works? So lemon contains citric acid, and that is a different molecule. It doesn't work as well as vinegar, but it's still potent if you're not a big vinegar fan. And then what you can do is make a vinegar dressing and put it on your vegetable starter so you can combine them all. But that's why, you know, I'm French and in France we have a tradition of starting the meal with a salad and then a vinaigrette. Then a vinegar dressing.

And while I was learning the science, I thought: Damn, this has all been known forever. This isn't really a groundbreaking thing, but we've lost touch with a lot of these cultural habits that are actually super good for us. I mean, you see this all the time and we have to go back to how we ate. Yeah. I mean, you know, when we were talking about fiber and probiotics and vinegar, the first thing I think of is traditional. Yes. Start the meal with. And if you look at the type of pattern and the different cultural ways of eating Indian food, we have different types of mango and lime pickles.

Which is that kind of traditional way of eating Japanese food. Yes. The ferment in Italian. So my wife is Italian, you know, there's one. Absolute thing. More or less, it's embedded in the code of how our ancestors. That's why I find it so fascinating. Yes. It's kind of like explaining it with another lens. We explain why with science so we can get back to them. And the same with breakfast, right? The invention of breakfast sweets, essentially desserts first thing in the morning. That is a total invention of the food industry. This wasn't like that, we didn't used to do this.

We used to have breakfast like a normal meal. It wasn't that in the morning we ate, you know, desserts. And then when you think about it, it's become so common and we all think it's normal to eat cereal and orange juice in the morning when in reality it doesn't make sense. And it is really an invention for the benefit of the food industry. So it's a really interesting article, I think it was written by The Guardian and the New York Times. And a photographer went and photographed what children eat around the world, actually, and they went to us, obviously they went to England, but to India, Sri Lanka, Japan, Korea, and they had wildly different starts to the day.

And you could tell which one was

heal

thy. In a way, you do a little more homework and not where obesity problems are lost. It is definitely growing in countries like India and Southeast Asia. It's not that bad. Yes, and you can see eating patterns grow. Children at the beginning of the day offer something like suggesting what is happening. Yes population. So I find it fascinating. I think in some ways we need to go back to that traditional way. Exactly. And I grew up, you know, in France and every morning for breakfast I had a Nutella crepe with orange juice and my mom had a K special with orange juice.

And then I remember so vividly that she would take the sugar canister and then sprinkle a black like three tablespoons of white sugar into the special cake bowl. And now, when I think back, I think: No wonder I was so hungry at 10 a.m. m. in class. No wonder I felt exhausted. No wonder I always woke up with this pain in my stomach like I was so hungry. You know, I wasn't a glucose roller coaster my entire childhood. And now my favorite breakfast is just taking leftovers from dinner and cracking an egg into the skillet this morning.

Good luck. That? So what do we have? Because yesterday I returned from Australia. I'm fine. You're doing fantastic. Yes, I am very impressed. Last night one of the most comforting

foods

I like is something quite traditional. It's chickpeas, lentils, a bunch of greens and a little bit of coconut milk and a lot of different things. She brought it this morning with an egg. I broke it. Perfect. For me, that's like a great start to the day. The perfect leftovers. I think people have this aversion, particularly in the UK, to eating anything salty or leftovers from dinner.

But that's like level two. I think level one is going from sweet to salty and seeing how much better you feel and how on the days when you have a salty breakfast, you can take things off your to-do list and you feel amazing. You put on the clothes and you feel energized and then you say, This is interesting. And then level two is when people start eating leftovers for breakfast. I even get messages from people saying that they now eat anchovies for breakfast and I'm very proud. Yeah, but that's level two guys. Just relax and enjoy a tasty breakfast.

And in my book I even have recipes that are savory versions of traditional sweet breakfasts. So I make a tasty jam on toast, consisting of roasted peppers and fetta cheese with a tangy note. I have nut granola, so no spices, granola and a lot of these first steps into the savory world. Yes, definitely. Actually, I think this is probably level two as well. Yes, Mars. I used a CGM a few months ago. I only do it intermittently. Yes, I see how they are responding. We're kind of, you know, ideas. I can gather. And I had a shake with a little milk, which I'm from Bruno to buy my sugar.

Yeah. I had a corresponding crush and felt almost shaking after my smoothie. And obviously it was just my glucose. I didn't really have the intuitive sense to question the type of milk that was put in my smoothie. So now when I have a smoothie, which, you know, isn't very often, I make a salty one. Nice. Yeah, I'm like. Yes, protein powder. And I call it salty, but it actually has fruit in it. It's like it's not a really tasty shake, but it is a shake that keeps glucose levels stable because it has protein and fat and not too much sugar.

On the topic of oat milk, I think people need to understand that the way you make oat milk is by simply taking oats and pulverizing them into this juice. He's making oat juice. And ofYou can also make pasta with milk if you cooked the pasta, blended it with a lot of water until it is completely liquid. It would be pasta with milk. And when you drink oat milk, it's just liquid starch, right? It's just thousands and millions of little glucose molecules running around in this proper water and creating a big spike of glucose in your

body

because when you make milk from starch, it's just starch juice.

But if you make milk, for example, with almonds, coconuts or walnuts or pistachios, as nuts contain proteins and fats, you will obtain a milk that is much more stable for your glucose levels. But I just went back to whole cow's milk, whole cow's milk. Great source of protein. I'm not intolerant. I do it very well. So yes. Yes Yes. I think a lot of people will go back to Yes, I think that's a good idea. For those who have intolerances. Yes, I think there are like three milks. Good. And they weren't like your sugar. That would take me on a rollercoaster ride and it's certainly something I'm doing more of these days when I just needed to get lost.

Let's talk about. Yes, one is super, super easy to make and there are also a lot of sayings, there are a lot of traditions. Traditions? Yes. It's like moving after eating. I think of something we've lost in your brain. But again, it is very traditional and it is not innovative, but now we understand the science behind it. So why move after eating? Well, first you need to understand that glucose is your

body

's favorite source of energy and that every muscle cell in your body uses glucose for energy. So, for example, and anyone listening, make a fist with your right hand right now and really squeeze it.

While you do this, the muscles in your hand use glucose to be able to contract and we can use this to our advantage if after a meal we contract our muscles for 10 minutes, some of the glucose from that meal goes away. to be used and

burn

ed by the muscles for energy instead of sitting there and creating a big glucose spike. And when people hear muscle movement and contraction they often say, God, I don't want to go to the gym, what is this intense thing going to be? Actually, it doesn't have to be anything intense. It can only be a 10 minute walk.

Just grab a colleague or a friend and go for a ten-minute walk after eating. It can be cleaning your apartment. It's become a thing for me because I'm a pretty messy person. So I say, ride, just eat. Then I have to clean my bathroom. For 10 minutes to make a little deal with yourself. How that. It could be playing with your dog, it could be picking up your kids, or dancing to some of your favorite songs. Maybe if you're sitting at your desk, you can just put your feet on the floor and then say a few sentences.

No one will notice that you can do it during a meeting. I am

burn

ing glucose molecules right now and this is quite powerful because the cuff contains muscle cells, which are very good at absorbing glucose from the bloodstream. That's the fourth trick I recommend in my method: 10 minutes of movement after a meal a day. Make it super simple, easy. Ask a friend to do it with you and that will help your glucose levels a lot. Yes. And you've done some research with your. Yeah, I want to dig into that because it was something we looked at and we were working on something a little bit.

And you tell me. Yes, it sounded so impressive. Thank you. Yeah. Well, for the second book, since I'm a scientist, I thought, I'm really going to take a chance on getting some data. Now, if there are any scientists listening, this is not the case. I did not do a randomized, placebo-controlled trial. This was just an experiment. So what I did was I recruited people from my Instagram to try out my four-week method before the book even came out. So I gave them all the instructions, all the recipes, and at the end of each week they sent me some answers to a questionnaire and I just asked them how they were doing.

So they added four tricks to their life. Salty vinegar for breakfast, vegetable starter and movement. And most importantly, the rest of the time they ate and drank whatever they wanted. Yeah, so we just add things when I don't control anything else about your life, I just add these tricks and see how you feel. So the results were surprising. Let me read you the statistics. So after four weeks of the glucose goddess method, 90% of people were less hungry. 18.9% of people reduced their cravings. 77% of people had more energy. 67% of people said they were happier, which I think is very important.

Mental health. How you feel about yourself. Then we have amazing statistics on sleep, mental health and skin. 41% of people with diabetes improved their diabetes in these four weeks. 35% of people with hormonal problems also improved in these four weeks. And so take into account the weight loss. What I propose is not a diet, right? The goal is not to lose weight. But nevertheless, when you study your glucose levels, you are doing three things. You're reducing cravings, reducing hunger, and increasing fat burning. Naturally, many people lose weight without even trying. And so, in this experiment, 38% of people in these four weeks lost weight, lost fat in their body, which is something that a lot of people are looking for without counting calories, without eliminating

foods

by just adding these four tricks.

And yes, yes, that is super impressive. Thank you. To the cravings. Yes. I think cravings are something you'll pay attention to. What are we really to discuss what the potential cause of longing is? I guess the scientific definition of craving is as an intense desire for a particular type of food. Yes. Which in certain circumstances can be the reason someone has a craving. So I will mention my favorite study of all time, which was done in the United States at Stanford. The researchers then recruited participants and placed them in an ephemeral scanner. You know, the scans where you can see brain activity.

And while the participants were in the scanner, the researchers showed them on a screen in front of their faces images of foods, such as broccoli, hamburger salad, a cookie. And they asked participants to rate how much they wanted to eat the food. Imagine you are in the MRI scanner and you see a photo of a cookie. You have to say from 1 to 10, how much you want to eat it right now. But that is not all. The researchers also measured participants' glucose levels in real time, and here's what they found. They found that when people's glucose levels were stable, they didn't raise any of the foods too high.

It was like broccoli five, cookie five, hamburger five. But when people's glucose levels were dropping and were low, they suddenly rated the type of junk food as very high. They were like Cookie ten, hamburger 11, you know. And what the researchers found was that when the participants' glucose levels were low, there was a part of their brain that was activating. And that part is what takes care of the cravings. Then the longing center of his brain beeped. Beep. Beeping and causing this desire for these junk food items. So what do we learn from this? We learned that cravings can be caused by low or low glucose levels.

And when do we have low glucose levels after a spike? Yes. So let's say you're eating only carbohydrates for breakfast. Let's imagine then a fruit smoothie, an oatmeal cappuccino and some toast with jam. Well, that will cause your glucose levels to spike and then crash 90 minutes later, and that crash will activate your craving center and then you'll be reaching for a cookie or a candy bar. And that impulse is not something you can control because you are fighting an evolutionary reaction in your brain. And so, when you have a craving, you can't suppress it. You can't just apply willpower to it.

It is very difficult. It comes from within your biology. So if you are someone who identifies with this, understand that often your cravings can be caused by what you ate at your previous meal. So if you study your glucose levels, the spikes will be less pronounced, the dips will be less pronounced, and then you will have fewer cravings. Yes. Putting this in a practical context, I remember when I became a GP about 15 or 16 years ago and I would start my day with cereal, you know, something quick to eat while running out the door, quote unquote, normal.

Yeah. And then around ten or eleven in the morning, like out of the closet and stuff. I would have this intense desire to eat anything. And usually in that environment there would be some Haribo cookies or jelly candies or whatever at the nurses' station. Only me. And I think most people can recognize a similar food environment, a similar context where they have the same kind of intense craving and that desire with the opportunity to eat something quite refined and loaded with sugar. And part of the reason I think whether I'm on the fence or not, I'm more optimistic about this idea of ​​glucose control is because it has a significant impact on the practical implications on a day-to-day basis. about how people interact with food.

Yes, and how your cravings. Now, do you still have some? Yes. Yes. Protein. They have much less refined sugars. I'm much more aware of spikes and stuff as I get more into nutrition and nutritional medicine. And I don't really have that desire to have something like that at all. So I think in part my palate has changed significantly in recent years and I now like better flavors more. Yes, and the spices and everything else. And in fact, if I eat something that is very, very refined, I almost feel an aversion to it. That doesn't mean I have a sweet tooth, I'm literally just saying: Look back at Australia.

I say, did you know that? It's like this cake that is covered in chocolate and has a layer of prickle and coconut flakes. On top, like cookies, but in the form of a cake. Yes, basically similar to that. But my God, it's amazing. It's like square shaped and stuff and it has that balance and it's like a real kind of thing. And obviously you have to have that and obviously I'll like to enjoy, you know, brunch in the mornings and I'll always like sugar and stuff. But I don't have that kind of intense craving for it every day.

That's the difference, right? Going from a space where you feel controlled by the desire to eat anything sweet around you to a space where you are simply in pleasure mode. You're like, you know what? Tomorrow I'm going to go buy that bakery because I have a meeting in this place. I'm going to look for my favorite cookie and you will feel excited and happy about it. You don't feel like, Oh my God, they gave me a chocolate bar. It is a very different experience from sugar and food. And that's a nicer way to experience sugar when it comes from a place of joy and not, you know, shame and guilt and the feeling of being controlled by impulse.

And within that context, let's say we have a healthy relationship with when we choose to eat something. Yes. And what are the types of foods that you think people eat that lead to that? Spikes. Without them knowing it. So one of them that we've already mentioned is that yes, in a great starting point, given how popular, what are some of the other cultures where maybe people don't really recognize fruit smoothies. You know, all those innocent smoothies you find at the train station that say healthy and no added sugar. But in reality, if you know how to decipher everything, you realize that it is just sugar water, even though it is orange and seems innocent, it is not.

So I think those types of breakfast foods or breakfast bars are not good, especially if you eat them first thing in the morning, you know, cereal bars with dates, etc., and rice syrup, etc. which for breakfast will create a large increase. Believe. So what bothers me the most is foods that people think are healthy and the marketing is very convincing, but it's actually really bad for you when you look at your glucose levels. For example, if you look at a chocolate muffin, everyone knows that it is sugar and that it is a dessert. But if you look at, you know, a fruit smoothie or some oat milk or, you know, a sable or granola, a granola bar, you might not know that it's actually causing a big spike in your system.

And everyone is trying to make healthy choices. And most people who drink, for example, juices or fruit smoothies, do so because they really believe that it is good for them and the marketing is very credible. That's really what I'm trying to fix here. The issue of food products, which appear to be healthy but are actually not healthy. If you look at a chocolate, for example, no one, there's no trick there. You know, there's no label on the chocolate bar that says: gluten-free, no added sugar, good for the heart. It's chocolate. It's a chocolate bar. People know it.

They're, you know, they're sweet. The ones I hate are the ones with misleading marketing. And we need to teach people from scratch, but we also need more regulation in the food industry so that ultra-processed food products can't include things on the labels thatapparently make them look healthy. Yes, I absolutely agree with you. I think it's very easy to be fooled. Yes. If you are educated about food and feel that you are educated enough to recognize what is good and bad, you can still make mistakes. Yes, I have things that bother me. And I saw that actually the apple had some kind of immunity shots, you know, ginger and turmeric and everything else.

It has those highlights of the reality of a label. Those make up less than 20% and most of it is apple juice. Yes, I think this is pure sugar. Yes, fair enough. It's a small shot. So the impact of this will be less than if it were a total of three. One hundred for sure. But it's not about that. This is about deceiving the consumer. It is consumer deception. You know, another one that I hate are cookies or cakes that say vegan and gluten-free. Yeah. And of course, if you've heard that if you're trying to be healthy conscious, you see these labels like, it's vegan food, it must be good.

But in reality something vegan and gluten-free can be much worse for your body than something with eggs and gluten. So what I tell people is that as soon as you see that kind of health halo on a food packaging, consider it a desert warning sign. It's like this is desert. Okay, this is for pleasure. Release of dopamine in your brain. It will not be healthy for your body. I think a good heuristic is when you see that kind of lovely dark green packaging with something that says healthy or full of fiber, all these different flags, that's a red flag.

Yes. You should be much nicer. Yeah. You know, figure out exactly what's in this ball or this product or whatever. And I think protein was probably some of the biggest culprits. I've had a lot of people and patients in the past who had intestinal problems and, you know, you look into what they eat and it's very, very restricted because, you know, it could just be brown or because they're the type of people who eat a lot of these balls. of protein. But when you look at the ingredients in a lot of these prison balls, there are a lot of emulsifiers, different things that they generally are.

Yes, besides the whole refined sugar business thing. And another thing I would say is the no added sugar label. This does not mean that it does not contain sugar. This simply means that no sugar was added during the creation of the food product. It just means it was there from the beginning. So, for example, an orange juice, which has as much sugar in a can as a can of Coke, can absolutely have the label. No added sugar because the sugar comes from the original ingredients of the orange. See what I mean? So that's what I hate because no added sugar doesn't mean sugar free.

Yes, it can. It can mean a lot of sugar. Yes. I'm great. We were basically talking about everything from the kind of assumption that keeping glucose levels stable is optimal, but there is some debate about that. And I'm sure you know some of the skeptics about whether we should even measure. You know, our swings in our glucose on a day-to-day basis, responsible for the kind of predisposition to talk to your ass and all the other complications that can occur when your average glucose level rises. Yes. Why don't we discuss some of those types of and. I'm so happy we're having this conversation.

I love it. I think it's super important. Yes. Kind of pragmatic. Absolutely. Yes. It's kind of a question in neuroscience, you know, that skepticism is important. Cynicism is something else. I always have this, whereas you can definitely do this with skeptics because they're just like ratifying the truth. Cynics, despite a wealth of evidence to the contrary, will always be cynics. And I think there is a big difference. What I like to say is don't turn cynicism into inaction, right? It's great, it's great to question, but don't question or become cynical to the point that you don't even try new things.

Well, great debates, super important. There are so many things to cover here. I think maybe the first thing we should consider is should everyone track their growth levels? If you like? So when I started working five years ago, I was really pushing the glucose monitor thing. I thought: Everyone should get one. It's amazing. It changed my life and is the reason I became interested in this in the first place. And then I realized that I don't think that's the right line because using a glucose monitor can be very confusing. The data is not easy to interpret, it is really not easy to interpret this.

And even I sometimes think: What the hell is going on with this data? All these false lows and spikes and I get messages from people every day, like my glucose is 86, now it's 94. You know, do I have diabetes? People don't know how to interpret this medical data. And I don't think it's a good idea for everyone to put on a glucose monitor because it can cause more stress and confusion than anything else. And another thing I realize is that most people can get all the benefits of constant glucose levels without worrying because they monitor. If you use my hands and just track like the participants in my study who didn't use CGM, if you just track cravings, energy, hunger, sleep, and mood, you're golden, you've got it all, and you'll feel the difference in your body anyway, very quickly when you apply the tricks.

So yes, my opinion on this has changed significantly in recent years. Well, how do you feel? I feel very similar to that. I think the benefits of CGM are certainly there for people who respond well to what is being measured and managed. But I think in the same way, counting calories can help people. Yeah. Yeah. CGMs also offer the same potential drop. I personally find where you do the CGM every quarter or every six months, you know for ten days. Yes. Kind of like seeing how he responds to food. I find it incredibly interesting. And I have kind of an educational level as a doctor and every M.D. student, where I can interpret some of that, some of the things I can't.

Yeah, I don't really understand what's going on here, but I think the other thing that's really important to make sure people are aware is that it's not always what's on the plate. Yes, stress, hydration, movement, time of the month for women. Yes. Sleep. Very very. No no no no. During that time, you'll find that you'll have more spots anyway. Yes. And I think also the impact that emotions can have when eating. Yes. That's it. Yes. With all that said, you know, as always, you are aware of the warnings that not everything will be nutritionally influenced by your glucose levels.

I think they can still do it safely. And we also have to say, like the first time you put on the glucose monitor and see, oh my gosh, my food is impacting my body right away, that's a big moment and it's so important to realize that because it changes everything. So I mean, there are pros and cons, right? And if you're someone who wants to use a glucose monitor and this is not a complement to my work, I just say get my first book, Glucose Revolution, because it goes into depth into all the different patterns, what you look at, what influences your levels. of glucose, because I just don't want you to put one on and feel super overwhelmed and stressed.

So, you know, I mean, and I think people can identify for themselves whether tracking something is going to make them feel good or not. You know, I also see it in myself when I work on glucose control, of course, it's motivating. But also sometimes, you know, I just don't want to see what this cookie did to me because I thought, I'm just going to ignore this and not look at the data because I know it's not good for my glucose and I use the tricks to minimize the spike. But also like I don't want a machine to tell me: Wow, Jesse, you ate a cookie.

I say: Yes, I know. I ate a cookie. Alright. In the same way, actually. I mean, I've been using one for about five years and, full disclosure, it was gifted to me and me. I love it. Yes. Because it helps me determine the type and intensity of the workouts you have been doing in the morning. Cold. Day. And, you know, I want to know that I've rested enough so that if I'm going to do this, like a long bike ride, it's to my benefit and not to my detriment, because I haven't. I rested and recovered. Good.

But I do know that I'm going out to a friend's wedding. Yes. In the morning, I take this off smartly. I don't want to know the impact on my sleep the next day. You know, day off to exercise. Yes I know. My dream is going to be terrible. I also don't use this when I'm on a flight. What's going to happen also if it's like, you know, a red-eye flight? So I think there's the same degree of intuition and engineering that we can have around using CGM. Yes, you need to be much more responsible for how you are doing.

Hardly. And have you ever had the situation where you wake up and you're roaring and you feel great and then you look at your data and it's like you had a terrible dream and then your whole energy and emotion changed like, I guess I feel terrible? After all, that doesn't happen. It actually happened to me, I felt like I had woken up and thought, "what a shame." And actually my data says something. Yes. And then I unlike it. Yes. Because I know I'm getting a lot better at leaning more into my intuition about what I feel my body is like.

I feel relaxed? You know, dramatic aches and pains. Do I want to do something much more intense than what my order would dictate? I'm going to have the general type of Yes. Decision on that. Again, you know, it really depends on what type of person. Yes I think so. And you can get many of the benefits without using one. Yes, totally. And then I think another important point is that we don't want people to focus too much on glucose. Let me give you an example. Let's say you understood that the goal was to maintain a really flat glucose curve and that became your only goal.

Well, a lot of things can go wrong because if you add a lot of butter or a lot of processed oils to a meal, that will reduce the peak of the food because the fat will slow down, starch and break down. . Then the beak will be smaller, but it won't be better for you. Another example, if you add alcohol to a meal, the more alcohol, the more effects you will see. It will reduce the spike in glucose from food because alcohol affects the liver, which is the control center for glucose levels. So when you add wine, tequila, vodka or whatever to a meal, the mucosa will be flatter than without alcohol.

And sometimes when you exercise, sometimes when you exercise, you'll see a big spike, a big spike during exercise and that's because your muscle is releasing a lot of glucose into your bloodstream to fuel your sorry. , your body is releasing plenty of glucose into your bloodstream to fuel your muscles. So if you're focused on your glucose levels, you might think, okay, I need to add a lot of processed foods or I need to add a lot of alcohol and never exercise. Then you can see the limitations. We cannot overindex this metric because it will be detrimental. You know, there are a lot of other things that are important, but I like to look at glucose as a very good window through which to look at your diet, because when you study your glucose levels, using my tricks, for example, a lot of other things fit.

You eat less sugar, you eat more vegetables, you move more. So we generally operate in a space of things that most medical professionals would recommend, right? But with the glucose ions and the visual aspect of it all, people really take the first step. And that's what matters to me. What matters to me is behavior change. How do I encourage people to actually do something? And if that's true, glucose levels and showing them the graph and making it easy, then it's amazing. So I really disagree with medical professionals who are super cynical about glucose. I actually think, who cares?

The result is that people eat more vegetables, more protein in the morning and become more or less addicted to sugar like, give me a break, this is grapes. And I think the visual aspect is very important because in the same way when I talk to patients I give them a visual of what a healthy plate looks like. It doesn't necessarily mean that they need to have that image in front of them every time they sit down to prepare or order something while they're out in the same way, giving them the kind of glucose images. And what happens when you sit down to eat or when you eat some foods?

Does it necessarily mean you have to have that every time? As you said, in one

stop

, you don't need to have a CGM every month, every day to have the same intuition about the types of foods you should consume. Completely. And I think context is very, very important here because I think this is where seedlings emerge. I say: Well, you shouldn't have a glucose-focused way of looking at the diet. You know, that's not what you're advocating. It's very, very easy to be cynical about it. And I think having a holistic idea of ​​your diet that you talk about in the books is something that will be beneficial.for the people.

And you know, for every person, there are a hundred doctors who use my work and my images with their patients. I say they attract cynics. I'm happy to have a conversation, but we also need to make sure we don't spend so much time being cynical about preventing the people who really need this information from making changes. Ultimately, there are one billion people in the world today with type two diabetes or prediabetes. Children eat 85% of processed foods in the UK. Like we have to make a change. We need to help people have more information and we need to, you know, work with the food industry to improve products so we can talk a little bit about cynicism.

It's fun to debate, but let's also work, let's make people healthier. Know. And I think there's a lot more evidence about the impact of swinging glucose levels. Yeah. The Updown. Yeah. About

inflammation

, heart

disease

, risks, all that. It's constantly coming out. And maybe it wasn't like it was four or five years ago. More and more people are studying, especially with the use of CGM. So I think it's pretty deep for me. Yes, more information will emerge about similar ways you. Completely and for example, there are a lot of studies done on people without diabetes that show that the bigger the drop after a spike, the hungrier you will be before the next meal and the more you will overconsume food or junk food or whatever you have. around you.

And in my book, you know, I talk about 300 different scientific studies that support all of this and that show the correlation between glucose and aging, skin, hormones and brain fog. I mean, the evidence is overwhelming and it makes sense. Blood sugar and this is not really new. You know, one of the first people to talk about this was Mark Hyman 50 years ago. He wrote The Blood Sugar Fix. So it has existed. People have known about blood sugar for a long time, but now common sense is needed. Things as common as drinking water, brushing your teeth and keeping glucose levels stable.

That's the goal. Actually. Yes. I am always asked about specific supplements that can stabilize levels. Now, I think we've talked about this kind of stuff before because, particularly after popularizing vinegar, a lot of them like vinegar supplements. Yeah. All that kind of stuff. And you said, "Don't take that kind of sugar." And I remember looking at the ingredients. It's like you have to not take them. Yes. And you know, these companies have come out and jumped on the wave that glucose is trendy and there are gummies that have two grams of sugar per gummy and they say vinegar gummies.

So you think that will be good for me. I'll be able to substitute the vinegar drink for this. And for the last few years, my audience, my readers have asked me, Jesse, what do I do if I have vinegar in my bag or I have a vegetarian starter? I'm at a birthday party and my dad isn't. I don't want to do the trick. Are there any supplements I can take? So I've been researching this very extensively. I discovered a couple of things: Most supplements on the market that claim to study your glucose levels are, at best, not very effective, and at worst, actually contain sugar and are bad for you.

But I also found four very interesting plants that have been around forever and have recently been shown by scientists around the world to have a very powerful impact on glucose levels. So I got the highest quality ingredients, the highest quality plants, and I actually put them all in a capsule for people to use. And so I created this capsule called Anti-Spike, and it's green vegetable cinnamon antioxidants, mulberry leaf extract and lemon peel, 100% vegan, 100% natural. And what this supplement does, and this is backed by five years of clinical evidence, 25 clinical trials, is it absorbs 40% of the sugar from food.

And instead of letting it pass into the bloodstream to create a big spike, it passes it into the microbiome, which feeds on it. So it's good for your microbiome and reduces the peak of whatever you're eating. Now, I know that sounds like a magic pill, and in some ways it is, but I don't want people to just take this and not do the food tricks. This is an extra tool in your tool belt for when you need it, but it's really amazing. So the short-term impact is to reduce glucose, reduce insulin, and in the long term, reduce fasting glucose levels and increase GLP one, which is the satiety hormone that ozempic acts on, but ozempic is deceptive. to your brain making it think that there is more LPG one in your body.

It's a trick: you don't actually have any more LPG. Anti-Spike actually increases LPG by one after six weeks so you feel full faster. Really for me this is like the best companion. If you want a supplement that is the best in the game, this is the one to use. Okay, so we've established that this is a yes, other than your diet, before we get into the individual areas that sound fascinating, I haven't found all the things that I really want to delve into. Do you use the supplement? Is it similar to vinegar? Yes. It is before the meal of the day that will be higher and carbohydrates are sugars.

You take two capsules just before eating, just before polishing, and that's it. Do this every day to unlock the long-term benefits of plants as well. Yes. Cinnamon. So how much cinnamon is in it and what are its types? Well, curiously, cinnamon is one of the most studied compounds to improve glucose levels. And it has been used for millennia. People used to make cinnamon tea, for example. And that's why I put it here because it's very robust and, in a sense, old school, not the most powerful. So we put 85 milligrams here, but it will help you in the long run.

Well. And Cinnamon has been all the rage for a while now, but it's not the one I'm most excited about because Cinnamon, like I said, is old school. The new molecules, the new plants that are really taking center stage and are so exciting are lemon peel extract. Okay, so it's just the polyphenols in the lemon and that unlocks a long-term benefit in LPG. And the second one, which is really the star of the show, is White Mulberry Leaf Extract. So, and really interesting, this is completely off topic, but mulberry leaf is what silkworms eat. If they are cute.

Yes, totally off topic, but mulberry leaf contains a molecule called D-N.J.. Okay. And that's why Dan J is now one of my new favorite molecules. We love her. She is the best. What energy does is it tells you little enzymes that break down carbohydrates into glucose so they cool down and work a little slower. And throughout this podcast it is explained what we want to do is

stop

the decomposition of food. And then DNA does exactly that. And what happens is instead of, say, pasta or cookies, by the way, this also works with oats or any carbohydrate.

Yes, any car and sugar. So instead of those carbs breaking down very quickly and passing through your bloodstream thanks to the mulberry leaf extract, they break down more slowly and more of them pass into your microbiome instead of all being absorbed into your blood. Wow. Yes. It is a gloomy place. Dirty, Dirty. It's like DNA. It's like DNA. Dirty Jesse. No, gloomy, gloomy. Yes. Mora. I mean, everything I think about when I think about all that is that we usually try harder and stuff like that. But. Mulberry Yes, mulberry leaf And there is just another relief extract.

So for each of these molecules that have been tested in all these trials around the world, I got the highest quality because there's cinnamon extract and there's cinnamon extract, you know, there's mulberry leaves and there's mulberry leaves. So I'm working with the best scientists in the game and I'm really very excited to talk about this because I've been preparing this for two years and yeah, no, no, it was under wraps, you know, and I'm very, very proud of this product. I'm really excited and yeah, I think it's fucking amazing. Sorry for using bad words, but it really is.

I'm very excited and I love the idea that some people can give this to their parents or grandparents who don't want to change their diet but have diabetes, for example. And I'm excited for people to have something in their bag that they can take with them. It works in people with diabetes. Without diabetes, it works on everyone. So yeah, I'm excited. That's really interesting. Yes. Choose what you want. In some way. In a way if you want. Yeah. It's better than mpic because then GLP one is this hormone in your body that tells you I'm full, you know, after you've eaten a lot and you, and your aunt is like a group, you have a little bit more. cake, you say: No, I'm really for the aunt.

I really can't. That feeling of being full, one of the reasons you feel that way, is because of LPG one, the satiety hormone and ozempic. What it does is it tricks your brain into thinking that there is more LPG in your body, so it tricks your brain into thinking that you are really full. What lemon peel extract does is tell your microbiome. Hey, let's make more LPG. One is fantastic, it is healthy and as a result, in six weeks you will have a 15% increase and points on your body. It's not a trick. It's actually happening. And that excites me very much because I mean, as you know, there is something crazy that has been crazy.

Many people want to feel fuller, but ozempic is just a trick. It's not real. Whereas this is working with your microbiome to create more of that nervous microbiome. How nice. You definitely look at green vegetable extracts which because I'm looking at, we're looking into sort of green powders right now and it's like trying to decide what the marker evidence is, green powders like, yeah, green. G and there are a lot of questions about whether people should eat them without getting any benefits. There are certain green vegetables we've come across that certainly have something. Yes. They are good complements.

You know, supplements are a great diet. What are the green vegetables you decide on or polyphenols? They are incredible. Well, we have purple carrots, spinach, broccoli, cabbage, asparagus, zucchini, cucumber and artichoke. Yes. We have 100 milligrams of these antioxidants and vegetables contain many great compounds. But antioxidants are pretty easy to extract when done right and give your body more ability to fight off whatever crazy you're giving it. And the Whittaker thing is happening. Therefore, more antioxidants is always a good idea. And he wanted to make a blend of plant antioxidants because most people need to eat more vegetables.

So it's a really good complementary molecule to put into the anti-spike system, so you get some of that value. However, continue eating vegetables. Well. I'm not saying this is replacing vegetables. It's kind of additive because a problem I have with a lot of the green powders is that people eat them and then the rest of the day they don't eat plants because I ate my green powder. Yes but not the same. Yes, exactly. And you know, you talked about the food matrix, you talked about the additional benefits that complement. Exactly. They are very difficult to extract in this unique form.

There are many unknowns and probably unknowns about why to eat vegetables because they are very diffuse. The Matrix is ​​fascinating. You've seen? I recently posted a graphic on Instagram comparing 100 grams of lentils to 100 grams of lentil pasta. Exactly the same ingredients. It's like spaghetti made with lentil flour. Exactly the same nutritional data. Ok, but in lentils the matrix is ​​changed. There is no peak in lentil pasta, the peak is large because it has been liquefied and the fiber has been pulverized and it is much quicker to absorb into the bloodstream. And then when you made that comparison, it became clear.

Completely simple, completely simple, exactly the same amount, exactly the same molecules, only the matrix is ​​changed. This is really interesting because lentils, unlike oats, contain protein. Yes. And the lentil pasta too. Good. It's all the same, but the only thing that has changed is the format. Wow. So, do you recommend that people no longer have to trust? No. I mean, listen, it's still okay. That's how people accept it. I just wanted to show this cool experiment. And that's why pasta is still great for you. It's better for you than regular pasta. But also, if you want pasta, just regular pasta and, you know, having a vegetarian starter, you're on the side of eating what you like and adding some tricks.

So it reduces the impact. But I think it's great to show that the whole version of food will always be better. It's really interesting, you know, and I think I constantly question myself because we did a podcast about Food Matrix and Juicing and Smoothies, and my kind of heuristic rule is, you know, go for a smoothie instead of a juice. Yes. You'll have to refine the fiber and stuff. You're not going to have that kind of impact of slowing down sugar digestion, your intestines, etc., etc. They did a small study where they compared the impact of squeezing and squeezing fruit and sweetened fruit, and measured their levels ofglucose and found exactly the opposite.

Did they measure insulin? No. Better because a fruit juice really causes a high release of insulin. Therefore, I can reduce the peak with a negative consequence because you can reduce the peak of a food by increasing insulin levels. But that's not good. So you have to measure both. Furthermore, in healthy individuals, a healthy insulin response would be anticipated. Yes Yes. If someone's instant response is overwhelmed. Completely. Pathology then yes. So what are the other explanations? Did the absorption of different polyphenols occur in the fruit? Yeah. Imitating. Yes. The impact of lightning also increased. So we are always questioning things and I think it is very important to understand for sure the impact of the food matrix.

It is not complete. Yes. This new fascinating one. Thanks Ruby. Yes. You have impacted so many people. What is the most valuable thing you are getting out of the work you are doing now? interesting. I mean, purpose. Yeah. You know, I mean, it is. It's hard, you know, everything seems rosy on Instagram and stuff, but it's hard. I'm running a small team, you know, we're trying to get things done. I have a lot of audience and a lot of care. I understand, you know, the power that I have now with such a large audience. So it's tough and I do my best to make everything I do top quality.

You know, in this book, every phrase that appears on the boxes, on a photo recipe page, quantity, I'm there. I'm doing everything. Know. Anti-Spike has been two years of complete and utter focus on creating a physical product. The amount of regulatory testing that needs to be done on this. Yeah, I mean, you can't even imagine the logistical situation that this is causing globally at the same time. It's like these are big projects, so it's difficult, but I love it and the purpose of it. You know, when I wake up in the morning I think, "This is going to be a hard day." I have to do all these things.

But I also think: You know what? I would always take this over my previous job, which was great, but didn't really satisfy me in the same way. Yeah, and that begs the question of, you know, you're teaching us how to keep our records stable. How do you stay stable, like mentally? Yes. I sleep a lot. I do not drink alcohol. I exercise almost every day. I have a solid team, you know, family, friends that I can count on. I cry a lot. Crying for me is a very good way to regulate my nervous system. It is a very easy access to crying.

So when I feel stressed or overwhelmed, I just cry for 10 minutes and then I feel so much better. I write a lot. Help me. I have an amazing therapist. All the boring stuff, you know, I don't have a magic solution. And then if something is really hard, I think, you know, today was a really hard day and I kind of let that get through me. I don't want to store any stress. I try to move it as quickly as possible. So I think I have good emotional hygiene. I thought, you know, something is difficult. I'll call a friend.

Today was really difficult. I vent for 10 minutes and say: Yeah, sure, babe. So I just vent and remember. And that helps get your processing moving. I'm trying to lean toward expressive writing where I am. Good good good. And not really thinking about what I'm writing. And it's pretty incredible what comes out on the page. Yes. Because sometimes you feel like you need to be a little. I mean, maybe you have really good friends and, you know, you can just tell them everything and everything, which is, you know, amazing, sometimes I think that particularly and this is me being, you know, I lean towards the stereotype of be a man, but it's easy to be reserved in front of people, even though, you know, they have your back.

That is very expressive. Writing for me has been like, simply, without a filter. Yeah, just put it on the page and it just comes out. I'm really surprised to see who comes up and does that. It's good to meet you. You can always call me. I get. Him. Give you a voice. I get. I understand. No, seriously, if you ever need to vent, I'm here. Love. It's great to have this conversation. And thank you. Thank you for being. You are the best. It's always a joy. Seriously, if you like the episode, you're going to love this episode with Jesse and we're happy to talk about glucose, the uses of glucose, and the tricks that can flatten your glucose curve and why it's important for health and longevity. .

You can check it out by clicking the link right now.