Jessie Inchauspé: How tiny food hacks flatten glucose spikes

1. 0:00 – 2:29

   Intro

   1. SBSteven Bartlett0:00

      You're telling me that that will have an impact?

   2. JIJessie Inchauspé0:01

      Absolutely. And the studies prove it. It's an amazing ingredient that's been used for its health benefits. For example, it has impact on visceral fat.

   3. SBSteven Bartlett0:08

      Is that belly fat?

   4. JIJessie Inchauspé0:08

      Yeah. It's the fat that's really bad for you. Yeah, you're not supposed to do that, Steven.

   5. SBSteven Bartlett0:14

      Oh, gosh. The Glucose Goddess is back. Jesse Inschauspee is a biochemist and best-selling author. With a focus on nutrition and glucose management- She provides simple, science-backed tips to improve our health.

   6. JIJessie Inchauspé0:26

      80% of the population have glucose spikes every single day, and that's when problems start happening, from mental health, to acne, to faster aging, infertility and PCOS, which is one of the leading causes of infertility in women. And the problem is, we're in a situation where the food landscape is so toxic and most of us just eat sugar and starches, but they are literally made up of glucose molecules.

   7. SBSteven Bartlett0:44

      Is there any such thing as good sugar?

   8. JIJessie Inchauspé0:46

      No. So even all the fruit that we find today in supermarkets is not natural, and people believe that if the sugar is coming from a fruit, for example, in a fruit smoothie, that that's good sugar, but that's a total lie. And your body doesn't differentiate whether the sugar is in a fruit smoothie or the sugar is in a chocolate cake.

   9. SBSteven Bartlett1:01

      Are there any foods that have surprised you when you tested them?

   10. JIJessie Inchauspé1:04

       Yes. I think the biggest ones are ...

   11. SBSteven Bartlett1:07

       Wow. This begs the question then, is there a healthy way to consume sugar?

   12. JIJessie Inchauspé1:10

       So these are four hacks that people can implement in their lives and you're able to reduce your glucose spikes while still eating what you love.

   13. SBSteven Bartlett1:16

       And you took these hacks and did an experiment?

   14. JIJessie Inchauspé1:19

       Yes. And 90% of people reduced their cravings, really significant impacts on sleep, hormones, mood, on diabetes.

   15. SBSteven Bartlett1:26

       And it says here roughly 40% of people who wanted to lose weight did in fact lose weight.

   16. JIJessie Inchauspé1:29

       Yep.

   17. SBSteven Bartlett1:29

       So what are the hacks?

   18. JIJessie Inchauspé1:31

       The first one is ...

   19. SBSteven Bartlett1:35

       This is a sentence I never thought I'd say in my life. Um, we've just hit seven million subscribers on YouTube and I wanna say a huge thank you to all of you that show up here every Monday and Thursday to watch our conversations. Um, from the bottom of my heart, but also on behalf of my team who you don't always get to meet, there's almost 50 people now behind The Diary of a CEO that worked to put this together. So, from all of us, thank you so much. Um, we did a raffle last month and we gave away prizes for people that subscribed to the show up until seven million subscribers, and you guys loved that raffle so much that we're gonna continue it. So every single month we're giving away money can't buy prizes, including meetings with me, invites to our events, and £1,000 gift vouchers to anyone that subscribes to The Diary of a CEO. There's now more than seven million of you, so if you make the decision to subscribe today, you can be one of those lucky people. Thank you from the bottom of my heart. Let's get to the conversation. Jesse Inschauspee,

2. 2:29 – 5:01

   Why Is Glucose So Important for Your Health?

   1. SBSteven Bartlett2:30

      the Glucose Goddess. We spoke two years ago, and in that time I feel like there's been a real glucose revolution, m- much of which has been led by you. Your books have sold millions and millions and millions of copies around the world. Your conversations online have millions and millions and millions and millions of views, more than I could possibly count. What's going on with glucose?

   2. JIJessie Inchauspé2:51

      The thing is, glucose has always been incredibly important to our health, but it's been going on behind the scenes. But now with the technology that we have, glucose monitors, new science, we're actually able to get a real good handle on it and understand our diet through that lens. So most of us, Steven, have unhealthy glucose levels. To give you an example, one billion people in the world have either type 2 diabetes or pre-diabetes. One billion, and that number is increasing every single day. And then in people who don't have any health issues, up to 80% of the population still has glucose spikes every single day. And this leads to lots of symptoms, from mental health problems, to infertility, to acne, to faster aging. Glucose is really important and I'm really happy that we're talking about it more.

   3. SBSteven Bartlett3:39

      What have you... Have you been surprised by how much people have woken up to glucose sugar?

   4. JIJessie Inchauspé3:44

      Yeah, definitely. I think even the word glucose, people used to know blood sugar, but now the fact that people know what glucose is makes me quite happy. That's the scientific way to refer to blood sugar. It's surprising, but the thing is like I'm on the inside. I'm working every single day to make sure people know what glucose is, so it's like, you know, when you put the frog in the water and then you slowly boil the water, you know that image?

   5. SBSteven Bartlett4:04

      Mm-hmm.

   6. JIJessie Inchauspé4:04

      And the frog doesn't notice the water is boiling? That's how I feel because I've been doing this for five years now. So I can tell now if I compare today to five years ago, there's been a huge shift, but I've been looking at it every single day, day by day, and the increase has been very gradual.

   7. SBSteven Bartlett4:20

      How do you define yourself? There's this sort of name you go under, the Glucose Goddess-

   8. JIJessie Inchauspé4:26

      Yeah.

   9. SBSteven Bartlett4:26

      But professionally, if someone says, "What do you do?"

   10. JIJessie Inchauspé4:29

       Hmm.

   11. SBSteven Bartlett4:30

       How do you define that? What would you say?

   12. JIJessie Inchauspé4:30

       I say I'm a biochemist.

   13. SBSteven Bartlett4:32

       Okay.

   14. JIJessie Inchauspé4:32

       I'm a biochemist passionate about sharing science in a fun, accessible, sexy way. That's what I like to do.

   15. SBSteven Bartlett4:39

       These CGMs-

   16. JIJessie Inchauspé4:40

       Mm-hmm.

   17. SBSteven Bartlett4:40

       ... continuous glucose monitors that everybody seems to be wearing these days-

   18. JIJessie Inchauspé4:45

       Yeah.

   19. SBSteven Bartlett4:45

       They're much of the r- the reason people, I guess, know you?

   20. JIJessie Inchauspé4:51

       Mm.

   21. SBSteven Bartlett4:51

       Because you post these incredible graphs on your Instagram showing-

   22. JIJessie Inchauspé4:55

       Yeah.

   23. SBSteven Bartlett4:55

       ... the impact that the, of the things we, on our glucose levels.

   24. JIJessie Inchauspé4:59

       Yep.

   25. SBSteven Bartlett4:59

       I wanna start there.

3. 5:01 – 6:23

   What Glucose Spikes Reveal About Your Body's Health

   1. SBSteven Bartlett5:01

      When I eat something sweet-

   2. JIJessie Inchauspé5:02

      Yeah.

   3. SBSteven Bartlett5:02

      ... and full of sugar, there's a spike in my CGM, so my continuous glucose monitor. Does, does the spike mean that something bad is going on in my body?

   4. JIJessie Inchauspé5:14

      Kind of, yeah. So I'll go just one step back. There's lots of different categories of foods, but there are two that impact our blood sugar levels. It's starches, so that's bread, rice, pasta, potatoes, oats, and sugars, so anything sweet from an apple pie to an orange juice. These two categories of foods, they are literally made up of glucose molecules, so when you eat them, they break down into individual glucose molecules and the glucose molecules arrive into your blood. If you eat a lot of starches and sugars at once, a lot of glucose molecules are arriving into your blood and that's what you see. That's the spike you see on your glucose monitor. Now these spikes have a few different consequences. You know, having a few spikes here and there is not a big deal, but if you have really big spikes, which I think most of us are discovering we have even if we don't have diabetes, that's when problems start happening. And there's basically three processes that take place in your body when you spike. It's chronic fatigue of your mitochondria.... aging, glycation, and then insulin release. And I can go into detail into these but, these are what underpin all the negative consequences of glucose spikes.

4. 6:23 – 10:10

   How Sugar Impacts Your Cells

   1. SBSteven Bartlett6:23

      So start with that first one-

   2. JIJessie Inchauspé6:24

      Okay.

   3. SBSteven Bartlett6:24

      ... the mitochondria.

   4. JIJessie Inchauspé6:25

      So there's these little factories in your cells that are in charge of making energy. You must have learned this at school, you know the mitochondria is the factory of the cell. These little mitochondria are constantly trying to make energy for your body and they turn glucose into energy. So you give them glucose through food, they turn it into energy, and then your brain uses the energy, your heart to pump, your ears to listen, your eyes to see. Your whole body uses this energy. And so you might think, "Okay. I want lots of energy, so I should give my mitochondria lots of glucose." That's the logical conclusion you might come to.

   5. SBSteven Bartlett6:59

      I think so.

   6. JIJessie Inchauspé6:59

      But that's where it completely collapses. See, biology is a bit weird. Take the example of a plant. Do you have any plants at home?

   7. SBSteven Bartlett7:05

      I do, yeah.

   8. JIJessie Inchauspé7:05

      Okay. Are you able to keep them alive?

   9. SBSteven Bartlett7:07

      Um, my cleaner does a great job of keeping all of them alive.

   10. JIJessie Inchauspé7:10

       (laughs) I have a super hard time.

   11. SBSteven Bartlett7:11

       (laughs)

   12. JIJessie Inchauspé7:12

       The, the reason that I'm bringing up plants is because you know that plants need some water to live. But if you give them too much water, they drown and they die. The human body is kind of the same. Some glucose, amazing steady energy. Too much glucose, and your little mitochondria start freaking out. They get overwhelmed by too much glucose arriving their way. They kind of go on strike. And I'm French, so I know. But they sort of go on strike and they get overwhelmed and stressed out, and they're not able to make energy effectively anymore 'cause we're overloading them with too much glucose to process. And as a human, what do you feel? You feel chronic fatigue. You wake up, you're exhausted. Thinking of going to the grocery store or picking up your kids is super tiring. There's this energy system in your body is just kind of broken. But you keep eating carbs, you know, a croissant, some bread, something sweet, but you keep being more and more tired. That's your mitochondria dysfunctioning. So that's the first thing that happens when you spike. You get tired. Your mitochondria get stressed out. And one thing that's interesting is that sometimes when we eat something sweet, especially in the morning, like an orange juice, we kind of feel a sense of like a, like a rush of energy. You know you have a big glass of orange juice and you sort of perk up for a sec? Most people think that that is energy. What's actually going on is that sugar releases dopamine in the brain, and it's the pleasure molecule. It's the same molecule that gets released when you have sex, when you play video games, when you do illegal drugs. Sugar releases dopamine. It's pleasure. It makes you kind of feel awake just briefly. But actually, that's not energy because on the inside, your mitochondria are being damaged. So we're being tricked by sugary foods, and when we're tired, we often reach for something sugary to perk us up, but it doesn't work on the inside. So that's the first thing.

   13. SBSteven Bartlett9:02

       Mm-hmm.

   14. JIJessie Inchauspé9:03

       Your mitochondria gets stressed out. And as your mitochondria gets stressed out, they also release what's called free radicals, which is something that increases inflammation in the body, and inflammation is really nasty thing we'll get to in a sec. The second thing that happens when you spike has to do with a chicken cooking in the oven. So if you put... You're looking at me weird, but let me explain. If you put a chicken in the oven, it goes from pink to brown, right? You've seen this. It cooks. This process of cooking is called glycation. It's the process of browning or of cooking. Same thing when you toast a piece of toast, for example. The interesting thing is, a human being from the moment we're born, we're slowly cooking in that same way on the inside. We're slowly glycating. We're slowly browning. And then when we're fully glycated, when we're fully cooked, we die. That's why when you look at the cartilage of babies, it's white, and if you look at the cartilage of somebody who's 90 years old, it's brown. They've cooked on the inside. And every glucose spike increases... You're looking at

5. 10:10 – 12:14

   How Glucose Spikes Accelerate Aging and What You Can Do About It

   1. JIJessie Inchauspé10:10

      your skin? (laughs)

   2. SBSteven Bartlett10:10

      Yeah. (inaudible) (laughs)

   3. JIJessie Inchauspé10:13

      We'd have to, like, open you up and look at your cartilage color. (laughs)

   4. SBSteven Bartlett10:16

      I've got about 10 minutes left. (laughs)

   5. JIJessie Inchauspé10:19

      I know, Steven. And every glucose spike increases this process of glycation. So much so that glucose and glycation, they kind of sound like a similar word, glucose, glycation. It's because it's glucose doing the glycating. So every glucose spike increases glycation, increases cooking, ac- accelerates aging, and this shows on your skin, you get wrinkles faster if you glycate more, and also on the inside, your organs slowly get damaged. So glucose spikes, mitochondria get tired, you age faster. In response to this, your body knows, Steven, that a big glucose spike is not good for you. Your body knows that it has to do something to try to get that glucose level down. So what it does, it calls up your pancreas and it's like, "Yo, pancreas, we got a glucose spike going on. We need to get this glucose down." In response, your pancreas sends a hormone called insulin out in your body. You've heard of insulin before, right?

   6. SBSteven Bartlett11:18

      Mm-hmm.

   7. JIJessie Inchauspé11:19

      And insulin's job, and we love her, her job is to grab all these excess glucose molecules and to store them away so they don't damage your body anymore. And insulin stores glucose away into your liver, into your muscles, and then when those are full, insulin stores glucose away into your fat cells, and that's one of the ways that you gain fat on your body. It's in response to the spikes in your body trying to protect you from the spikes. The problem is insulin itself has consequences and is the driver of type 2 diabetes and insulin resistance. So to answer your question, yes, when you see a big spike on your glucose monitor, there's some of that going on. And the more spikes you have, the harder it is gonna be for your body to manage your spikes, so it kind of becomes a vicious cycle. If you keep eating the same way, your spikes will get bigger and bigger and bigger and bigger over time with more and more damage.

6. 12:14 – 14:12

   The Link Between Muscle Mass & Sugar Usage

   1. JIJessie Inchauspé12:14

   2. SBSteven Bartlett12:14

      On that last point about where insulin stores the excess glucose-

   3. JIJessie Inchauspé12:18

      Yeah.

   4. SBSteven Bartlett12:18

      ... does that mean that if I have more muscle mass, I'm-... better at eating sugary products?

   5. JIJessie Inchauspé12:24

      Yup. And that's why, if you really love cookies, the best time to eat them is right after you work out or right before you work out because your muscles are really hungry for glucose all the time and the bigger your muscles are, the more you use them, the more they're gonna capture some of that glucose for energy.

   6. SBSteven Bartlett12:40

      S- okay. So, me and my partner, we both go to the gym, and she is significantly smaller than me in every way. She's, she's short. She's, you know, she's lean. Um, I'm bigger than her. I have, I have more muscle mass.

   7. JIJessie Inchauspé12:52

      Mm-hmm.

   8. SBSteven Bartlett12:52

      That means that if I have one cookie-

   9. JIJessie Inchauspé12:53

      Mm-hmm.

   10. SBSteven Bartlett12:53

       ... and she has the exact same cookie, then her glucose response is gonna be potentially significantly different to mine.

   11. JIJessie Inchauspé12:59

       Yes, potentially. So if you just look at muscle mass, since you have more muscle mass, you'll be able to handle that cookie better. But there's so many things that influence glucose response. For example, your level of hydration, how stressed you are, your microbiome, your genetics, what time of the month you're in when you're a female, how well you've slept last night. I mean, there's a few factors. So, if you were just to compare your spike to hers, you couldn't really draw any s- conclusions because there's so many confounding variables.

   12. SBSteven Bartlett13:27

       Those confounding variables-

   13. JIJessie Inchauspé13:29

       Mm-hmm.

   14. SBSteven Bartlett13:29

       ... give me a window into some of them and why they matter and how they have an impact on my glucose response.

   15. JIJessie Inchauspé13:34

       So, I think muscle is a really good example, right? If two people eat the same exact cookie, the person with more muscle mass is going to potentially see a smaller glucose spike because their muscles are gonna absorb more of that glucose and faster. If you look at genetics, some people are better at growing their fat cells and at growing the number and the size of their fat cells, so they have a bigger reservoir to put glucose in. People of South Asian descent, for example, they tend to have a harder time putting on fat cells and as a result, their glucose spikes tend to be bigger 'cause they don't have that storage unit that they can access and increase the size of. Does that make sense?

7. 14:12 – 16:36

   These 'Healthy' Foods Are Causing Massive Glucose Spikes!

   1. JIJessie Inchauspé14:12

   2. SBSteven Bartlett14:12

      Yeah, yeah, yeah.

   3. JIJessie Inchauspé14:12

      Mm-hmm.

   4. SBSteven Bartlett14:13

      A- are there any foods that you have been surprised at when you've tested them?

   5. JIJessie Inchauspé14:18

      Yeah.

   6. SBSteven Bartlett14:18

      Because this is one of the really shocking things that I discovered when I wore a continuous glucose monitor, is I would eat some things that I've been eating for a long, long time and they would cause a spike, and I was like, "What? I thought that was healthy."

   7. JIJessie Inchauspé14:31

      (laughs) Yeah.

   8. SBSteven Bartlett14:32

      Um, but what are those things, I guess for the general-

   9. JIJessie Inchauspé14:34

      The surprising ones?

   10. SBSteven Bartlett14:35

       Yeah, the surprising ones. Not just for you, but for people that message you and go, "Oh my God, Jessie-"

   11. JIJessie Inchauspé14:39

       Yeah.

   12. SBSteven Bartlett14:39

       "... I've been lied to about my tomato ketchup," or-

   13. JIJessie Inchauspé14:41

       Okay. I think the biggest ones are honey and grapes.

   14. SBSteven Bartlett14:44

       Okay.

   15. JIJessie Inchauspé14:45

       So, grapes first. You think, "It's a fruit. It's healthy. It's natural. It's good for me, right?" Well, actually, all the fruit that we find today in supermarkets is not natural. It is the product of human breeding for thousands and thousands of years to make them extra sweet, extra juicy. In the same way that humans have been breeding dogs from the time of the gray wolves into Chihuahuas and golden retrievers, these are not natural types of dogs. We've bred wolves into these dogs. Fruit is the same thing. We've bred pieces of fruit to make these beautiful grapes without any seeds and just this little pocket of sugar. And so a grape, when you look at it, actually, is just a big dose of sugar. It's in the fruit format so people think it's good for them, but actually, when it comes to your glucose levels, it's just big glucose spike. So those are really surprising.

   16. SBSteven Bartlett15:36

       All fruits?

   17. JIJessie Inchauspé15:38

       It varies, right? So for example, berries are lower in sugar, so create a smaller spike, but any tropical fruit like bananas, mangoes, papayas, and then grapes, also, those are really high in sugar. Yeah. But the thing is, you know, a piece of whole fruit is okay because it has fiber in it. The real problem comes when you denature that piece of fruit and you turn it into a juice, for example, 'cause then you're removing that protective fiber and just extracting the water and the sugar.

   18. SBSteven Bartlett16:05

       Yeah. I've not drank a glass of juice since starting this podcast because so many people-

   19. JIJessie Inchauspé16:08

       Good.

   20. SBSteven Bartlett16:08

       ... I've spoken to have told me-

   21. JIJessie Inchauspé16:09

       Yeah.

   22. SBSteven Bartlett16:09

       ... that it's just like drinking sugar water.

   23. JIJessie Inchauspé16:11

       Yeah. It's just like drinking a can of Coke. But people think, "Well, it comes from a piece of fruit, so it's natural." Orange juice comes from oranges. Therefore-

   24. SBSteven Bartlett16:18

       Mm-hmm.

   25. JIJessie Inchauspé16:18

       ... it's good for you because it's natural. What they don't realize is that the sugar in a can of soda is also natural. It comes from sugar beets-

   26. SBSteven Bartlett16:26

       Mm-hmm.

   27. JIJessie Inchauspé16:26

       ... or canes. So if you're really looking at the source of the sugar, you realize it doesn't matter at all. They all come from plants. What matters is the concentration and the medium that the sugar

8. 16:36 – 18:25

   Surprising Non-Sweet Foods That Cause Glucose Spikes

   1. JIJessie Inchauspé16:36

      is in.

   2. SBSteven Bartlett16:37

      I understand grapes causing a glucose spike-

   3. JIJessie Inchauspé16:40

      Mm-hmm.

   4. SBSteven Bartlett16:40

      ... because when I taste it, it tastes sweet. But there's some things that I eat that don't taste sweet that cause a glucose spike, and those are the things that I think lie to me.

   5. JIJessie Inchauspé16:48

      Like bread?

   6. SBSteven Bartlett16:49

      Like bread.

   7. JIJessie Inchauspé16:50

      Right. Yeah.

   8. SBSteven Bartlett16:50

      Like rice.

   9. JIJessie Inchauspé16:51

      Yeah. Well, the thing is, glucose is actually not sweet. What you're tasting in fruit is fructose. So let me explain. So starches like bread, pasta, rice, potatoes, oats, those are starches. Those are literally millions of glucose molecules just attached hand to hand like this. That's a starch. It's just a long chain of glucose. When you eat the starch, poof, it turns into individual glucose molecules, raises your blood sugar even though it doesn't taste sweet. In a piece of fruit or in sugar, you're not eating starch. What you're eating is sucrose, a different kind of molecule, which is half glucose, half fructose.

   10. SBSteven Bartlett17:32

       Oh.

   11. JIJessie Inchauspé17:33

       Yeah. So when it breaks down, it gives you glucose and a spike, but also fructose that tastes really sweet but doesn't raise your blood sugar levels that much.

   12. SBSteven Bartlett17:42

       So I get... On the other side of the coin then, are there foods that taste sweet but don't have an impact on my glucose?

   13. JIJessie Inchauspé17:47

       Yes. Sweeteners, stevia, aspartame, things like that.

   14. SBSteven Bartlett17:52

       So are you saying that I should put sweeteners in my food, as opposed to sugar?

   15. JIJessie Inchauspé17:58

       Well, I think people need to realize that even though sweeteners are not super good for us, right, of course it's better to drink water than a diet soda. The diet soda is better for you than the regular can of soda with the 30 grams of real sugar in there. I personally would never have a can of real soda. I would always have the diet soda, always, always, always, because those sweeteners don't raise your blood sugar levels, okay? They don't create that big spike and that big insulin spike and then the drop.

9. 18:25 – 19:33

   Is There Such a Thing as 'Good' Sugar?

   1. JIJessie Inchauspé18:25

   2. SBSteven Bartlett18:26

      Is there such a good thing as good sugar?

   3. JIJessie Inchauspé18:28

      Hmm.

   4. SBSteven Bartlett18:30

      Is there any such thing as good sugar?

   5. JIJessie Inchauspé18:32

      No. People often believe that if the sugar is coming from a fruit and is for, is, for example, in a fruit smoothie that they might have in the morning, that's good sugar, but that sugar that's in a cake is bad sugar. So people tend to compare these two and say, "Oh, well, I'm having a fruit smoothie, that's good for me, but, oh, that chocolate cake would be bad for me." That's a total lie. It's all the same molecules. The molecules in that fruit smoothie and the molecules in that chocolate cake are the same. It's sucrose. It's the same stuff, and your body doesn't differentiate whether the sugar is in a fruit smoothie or the sugar is in a chocolate cake. So all sugar is the same. Even, you know, honey, agave, maple syrup, all these things that have these health halos because of marketing, it's all the same molecules. So I recommend that people just have the sugar that they like best. Don't think that one is gonna be better for you than the other. And have all sugar as dessert. So that fruit smoothie, that's also dessert. It's not super healthy 'cause it comes from fruit. It's just like the chocolate cake.

10. 19:33 – 22:41

    The Best and Worst Sweeteners for Your Health

    1. JIJessie Inchauspé19:33

    2. SBSteven Bartlett19:33

       And are there, is there such a thing as good sweeteners and bad sweeteners?

    3. JIJessie Inchauspé19:36

       Yeah, so there's a few categories. So the ones that seem to be really fine for us are stevia, monk fruit, and allulose. The ones that have been linked to quite a few health issues are aspartame, maltitol, sucralose. So for example, aspartame, you usually find it in soda, whereas stevia, you might buy a little packet at home and put it in your tea. That being said, the aspartame is still better for you than the real can of Coke with the 30 grams of real sugar.

    4. SBSteven Bartlett20:06

       So stevia is something that I shouldn't be too concerned about?

    5. JIJessie Inchauspé20:08

       No, stevia is good. Yeah, you shouldn't be, be too concerned. Do you use stevia?

    6. SBSteven Bartlett20:11

       I don't put any sweeteners in anything. I don't put sugar in anything either.

    7. JIJessie Inchauspé20:14

       Mm-hmm.

    8. SBSteven Bartlett20:14

       So I'm trying to stay away.

    9. JIJessie Inchauspé20:15

       Nice.

    10. SBSteven Bartlett20:15

        When I have coffee, it's just black coffee.

    11. JIJessie Inchauspé20:17

        You don't even eat chocolate?

    12. SBSteven Bartlett20:18

        Of course I-

    13. JIJessie Inchauspé20:19

        Oh.

    14. SBSteven Bartlett20:20

        Chocolate, maybe not so much. Maybe that's not my thing, but, you know.

    15. JIJessie Inchauspé20:23

        What's your sweet thing?

    16. SBSteven Bartlett20:24

        Carrot cake.

    17. JIJessie Inchauspé20:25

        Mm-hmm.

    18. SBSteven Bartlett20:26

        What's your sweet thing?

    19. JIJessie Inchauspé20:26

        Oh, chocolate. I love chocolate. Like my favorite is, is like chocolate ice cream with a chocolate brownie and chocolate sauce and chocolate sprinkles. Anything chocolate is really good.

    20. SBSteven Bartlett20:35

        That's not very glucose goddess.

    21. JIJessie Inchauspé20:36

        Well, here's where you're wrong, Steven.

    22. SBSteven Bartlett20:38

        Okay.

    23. JIJessie Inchauspé20:38

        I'm actually not anti-sugar.

    24. SBSteven Bartlett20:40

        What are you talking about?

    25. JIJessie Inchauspé20:41

        No, I love sugar. I eat sugar, I eat carbs all the time, but I want people to know what I know, which is how and when to eat those things.

    26. SBSteven Bartlett20:49

        That's the end of the podcast. Thank you so much for coming on the show.

    27. JIJessie Inchauspé20:51

        From the maximum (laughs) ...

    28. SBSteven Bartlett20:51

        It's really gonna be great to see you again. (laughs)

    29. JIJessie Inchauspé20:54

        (laughs) No, but seriously, we need to learn how to eat these things 'cause they're so delicious in a way that's less bad for our health. It's not about cutting them out, that would be a diet. I don't, I'm not, I'm not pro diets, I'm pro knowledge, and I wanna make sure people are not having sugar and dessert for breakfast. You know, sweet cereal in the morning and orange juice, that's dessert. Anyway, I'm all about just trying to empower people with the information so they don't get trapped by these marketing lies.

    30. SBSteven Bartlett21:19

        Are we meant to be eating the amounts of sugar that we eat though?
11. 22:41 – 25:11

    How Sugar Accelerates Aging

    1. JIJessie Inchauspé22:41

    2. SBSteven Bartlett22:41

       So talking about some of the consequences of a high glucose diet-

    3. JIJessie Inchauspé22:47

       Mm-hmm.

    4. SBSteven Bartlett22:47

       ... one of them you mentioned earlier when we were talking about glycation is aging.

    5. JIJessie Inchauspé22:51

       Mm-hmm.

    6. SBSteven Bartlett22:52

       Has anyone ever done any research to prove that a high glucose diet is associated or correlated with increased or accelerated aging?

    7. JIJessie Inchauspé23:02

       I mean, yes, because we see that the people who eat the most sugar get the most diseases, right? So we see correlations, but they're not, they're not like a clinical trial. You can't take two populations and say, "Okay, everybody's 30 years old. We're gonna give this half a healthy no glucose spike diet and this half glucose spikes every single day. And then we'll see when they're 80, you know, which group has aged faster." We can't do that. That's unethical. So we have to look at correlations-

    8. SBSteven Bartlett23:27

       Mm-hmm.

    9. JIJessie Inchauspé23:28

       ... and we see things like if you have really high glucose levels, high insulin levels, you're more likely to get heart disease, dementia, depression, et cetera, et cetera. We have correlative studies, and we understand the mechanism of the glycation.

    10. SBSteven Bartlett23:42

        What about the superficial signs of aging? Wrinkles in skin and-

    11. JIJessie Inchauspé23:44

        Oh, like the wrinkles? A lot of skincare products actually target glycation from the outside in. So they'll put like antioxidants on your skin to, to reduce glycation. If you're in the skincare world, you'll see glycation mentioned everywhere. What they don't do is they don't look at how to reduce glycation from the inside out, which is what I think is more interesting. And it's through food. By reducing your glucose levels, you reduce glycation. It's just like a A to B. It's very simple.

    12. SBSteven Bartlett24:10

        So if I want to stave off wrinkles-

    13. JIJessie Inchauspé24:13

        (laughs)

    14. SBSteven Bartlett24:13

        ... then I should keep my glucose levels down?

    15. JIJessie Inchauspé24:15

        Yes, and you should also avoid smoking, you know, wear sunscreen, et cetera. But in terms of your diet, what you wanna focus on is focus on reducing glucose spikes. Yeah, absolutely.

    16. SBSteven Bartlett24:24

        What about things like acne and skin conditions? Spots?

    17. JIJessie Inchauspé24:27

        So those are more inflammatory-based diseases. So eczema, psoriasis, acne, rosacea, those are expressions of inflammation going on.... within your body. And I like to think of the skin as a mirror to what's going on within. And so inflammation can happen to loads of different factors, but one of the factors is glucose spikes. So, glucose spikes hurts our mitochondria, that creates inflammation. Then glucose spikes lead to glycation, which also leads to inflammation and insulin release, and a lot of insulin also increases inflammation. So, with every glucose spike, you're increasing inflammation within your body. And if you're susceptible to any of these skin conditions, you can have flare-ups or increase their intensity very simply.

12. 25:11 – 28:11

    The Link Between Glucose, Hormones, and Fertility

    1. JIJessie Inchauspé25:11

    2. SBSteven Bartlett25:11

       And does it also have an impact on my hormonal balance? I am ... A lot of my friends, I'm in that age range now where a lot of my friends are trying to have children.

    3. JIJessie Inchauspé25:19

       Yeah.

    4. SBSteven Bartlett25:19

       And there's so much talk around things like polycystic ovary syndrome and fertility and sp-, you know, infertility in men with their sperm and all these kind of things.

    5. JIJessie Inchauspé25:30

       Mm-hmm.

    6. SBSteven Bartlett25:30

       Is there a link between glucose and hormones and fertility?

    7. JIJessie Inchauspé25:34

       Yes. So, we have studies that show that the more insulin resistant you are, so insulin resistance is a consequence of just a lot of insulin in the body, the more likely you are to be infertile. And then we also know that PCOS, so polycystic ovarian syndrome, which is one of the leading causes of infertility in women, we know that 60% of PCOS cases also are people who have insulin resistance. There's a link there. Insulin resistant, you're more likely to have PCOS. And we also know that when there's a lot of insulin in a female body, it tells your ovaries to produce more testosterone. Testosterone is the male sex hormone, and if you have too much male sex hormone in the body, that causes issues. It can cause acne, it can cause balding or hair growth on the face, and it can stop your period. Now often, when somebody has PCOS, they're given the birth control pill, which kind of makes sense on the surface, but really doesn't solve anything. What happens when you take the birth control pill is that you're just ingesting female hormones. That's what the pill is, it's female hormones. So, if you have high testosterone, all of a sudden you're ingesting female hormones so the balance kind of comes back to an okay situation. Your symptoms of excess testosterone go away. But as soon as you stop the pill, the high testosterone is still there. So, a lot of people stop the pill trying to have a baby and they're like, "Oh, I don't have my period. I have PCOS. What do I do?" So, one recommendation I have is if you have PCOS, look at your glucose spikes first. It's not the only reason this can happen, but very often when you fix your glucose and insulin levels, the symptoms of PCOS go away.

    8. SBSteven Bartlett27:15

       I, I once saw something on Twitter a couple of weeks ago that was trying to make the case that glucose and insulin responses are the reason for PCOS.

    9. JIJessie Inchauspé27:25

       Yeah.

    10. SBSteven Bartlett27:26

        Some people believe that.

    11. JIJessie Inchauspé27:27

        Totally. And, you know, it's very politically charged, uh, topic. Some people believe you have PCOS, it's genetic, you can't do anything about it. Other people believe, no, no, it's a metabolic disease. It's a cluster of symptoms that come from high insulin. I'm in that camp. But, you know, there are some cases where somebody has PCOS and doesn't have high insulin levels, so what category do they go into? The thing with PCOS, Steven, is that it's not a real condition. It's like a cluster of symptoms, so some people could have PCOS and have cystic ovaries and balding. Somebody else could have PCOS and have, you know, missed periods and hair growth on their chin. So, it can take different forms, so I think we're starting to understand there are v- there are variations of PCOS, and some are in the insulin resistant category.

13. 28:11 – 29:31

    Can PCOS Be Reversed Through Diet?

    1. JIJessie Inchauspé28:11

    2. SBSteven Bartlett28:11

       Have you seen a woman resu- reverse her PCOS symptoms?

    3. JIJessie Inchauspé28:15

       Tons. In my second book, I ran a study. Three females who were in the program doing my hacks for just a month, got their period back and were able to get pregnant in that month just with my hacks. I see PCOS reversal all the time.

    4. SBSteven Bartlett28:32

       So, these hacks-

    5. JIJessie Inchauspé28:33

       Mm-hmm.

    6. SBSteven Bartlett28:33

       ... that you, you say those three women used to help reverse their, their PCOS symptoms-

    7. JIJessie Inchauspé28:39

       Mm-hmm.

    8. SBSteven Bartlett28:39

       ... what are the hacks?

    9. JIJessie Inchauspé28:40

       Oh, the hacks. Uh-

    10. SBSteven Bartlett28:42

        What are the ones that they did?

    11. JIJessie Inchauspé28:43

        So, the ones they did were savory breakfast, vinegar once a day, veggie starters, and moving after eating. And these are four hacks that are the four most important ones of my 10 hacks that I've put together in The 4 Week Method, that second book. And if you do these hacks, you don't actually have to change anything else that you're eating. You don't have to cut out anything. You just add these in. I like to see them like, um, little fairy godmothers that you have in your pocket and you just put throughout your day like this, and you're able to reduce your glucose spikes while still eating what you love in a very low efforts kind of way. And I believe these hacks should be seen like you would see brush your teeth, wear sunscreen, drink enough water, have a savory breakfast, move

14. 29:31 – 31:57

    Why You Should Always Start Your Day with a Savory Breakfast

    1. JIJessie Inchauspé29:31

       after eating.

    2. SBSteven Bartlett29:31

       Have a savory breakfast. So, are you saying people shouldn't be eating sugar for breakfast?

    3. JIJessie Inchauspé29:35

       Correct. So, the concept of a savory breakfast comes from the simple realization that if you have a breakfast that creates a big glucose spike, you're affecting your body in many bad ways. First of all, you're leading to your brain not functioning too well during that day. It's leading to brain fog. It can make you a bit confused. Second, it makes you tired. It increases cravings throughout the day, and it also deregulates your glucose levels for the rest of the day. Your breakfast is very powerful. If you have a glucose spike at breakfast, your whole day is a glucose rollercoaster. So, what you wanna do, Steven, is always have a savory breakfast that keeps your glucose level steady. A savory breakfast is what? It's based around protein, eggs, uh, fish, meat, uh, tofu, nuts, dairy, protein powder, dinner leftovers. Okay? Protein. It's really important to have protein in the morning. Then you add some healthy fats, olive oil, butter, avocado. And then if you want, for taste, you can add a bit of starch, like a piece of bread, for example, or some potatoes. Importantly, a savory breakfast contains nothing sweet. No cereal, no muffins, no orange juice, no granola, no, uh, fruit puree, none of that. It's really key.

    4. SBSteven Bartlett30:50

       Sugar in my coffee?

    5. JIJessie Inchauspé30:52

       No.No, no, no. If you want sugar, have it as dessert after a meal, after lunch or after dinner 'cause after your lunch and after your dinner, you have lots of food already in the digestive system, so any sugar you put in afterwards is gonna impact your glucose levels less.

    6. SBSteven Bartlett31:08

       You said that if I have something sweet for my breakfast, I'm then gonna be on a glucose roller coaster.

    7. JIJessie Inchauspé31:13

       Yeah.

    8. SBSteven Bartlett31:13

       Why?

    9. JIJessie Inchauspé31:14

       Because glucose spike, then insulin comes out and your glucose drop then your glucose are low. Here, you get really hungry. You have a lot of cravings. When our glucose levels are dropping, scientists have shown it increases the activity of the craving center in our brain. So, it goes like, "Steven, eat some sugar." And you can't control that. So, what do you do? You reach for more sugar. Bam, another glucose spike, and then you just continue your whole day like that. So, you sort of put yourself into a corner if you start your day with a spike, and it's really difficult to get off that roller coaster.

    10. SBSteven Bartlett31:50

        Does that roller coaster last across days?

    11. JIJessie Inchauspé31:54

        Good question. Generally, during the night, it sort of resets.

15. 31:57 – 34:58

    Why We Crave Sugar

    1. JIJessie Inchauspé31:57

    2. SBSteven Bartlett31:57

       In my glucose test, I saw that when I go to sleep, it kind of flattens out, kind of goes quite low at nighttime. However, I've got this unscientific observation where if I start, if I had a carrot cake now, um, there's a high probability that I probably wanna have a carrot cake by dinnertime tonight as well.

    3. JIJessie Inchauspé32:15

       Yeah.

    4. SBSteven Bartlett32:15

       And then when I wake up the next day, I probably, I'm gonna be more likely to go for the carrot cake again.

    5. JIJessie Inchauspé32:20

       Mm-hmm.

    6. SBSteven Bartlett32:20

       And I, if I, if I zoomed out on my life, say the whole 12 months of the year-

    7. JIJessie Inchauspé32:25

       Yeah.

    8. SBSteven Bartlett32:25

       ... there will be maybe like, this little week or two-

    9. JIJessie Inchauspé32:29

       Yeah.

    10. SBSteven Bartlett32:29

        ... in clusters-

    11. JIJessie Inchauspé32:30

        Yeah.

    12. SBSteven Bartlett32:30

        ... where maybe there's a couple of months in between, and then there's this, this two-week fucking splurge again where I find it really hard not to reach for something across multiple days.

    13. JIJessie Inchauspé32:39

        Yeah.

    14. SBSteven Bartlett32:39

        And I'm not sure if this is in my head.

    15. JIJessie Inchauspé32:41

        I think there's a few things going on. One, the taste is really addictive, so you get addicted to getting that taste and getting the dopamine. Don't forget, there's the dopamine rush in your brain.

    16. SBSteven Bartlett32:49

        Mm-hmm.

    17. JIJessie Inchauspé32:49

        Second, with every glucose spike, you're actually deregulating your hunger hormones. So, you get, you have more cravings, you're hungrier, and yes, this can totally last for a few days. And I think thirdly, if you have the carrot cake at home for a few days, maybe you're just more likely to reach for it 'cause it's there, you know? But I feel, I feel similarly to you, I have these phases, especially if I'm really busy and I can't do all the hacks all the time where I'm eating a bunch of sugar-

    18. SBSteven Bartlett33:11

        Mm-hmm.

    19. JIJessie Inchauspé33:11

        ... and then it lasts until I say, "Okay, stop. Back on the hacks," and I do the hacks for two days, and then I'm good again.

    20. SBSteven Bartlett33:17

        That's the same with me.

    21. JIJessie Inchauspé33:18

        Yeah.

    22. SBSteven Bartlett33:18

        But also, I find that if I do a really big workout-

    23. JIJessie Inchauspé33:21

        Yeah.

    24. SBSteven Bartlett33:21

        ... for me, it helps to break that cycle.

    25. JIJessie Inchauspé33:23

        Mm-hmm. Mm-hmm.

    26. SBSteven Bartlett33:23

        So if I, this weekend I did a real, I was, I think I was in that cycle of like, I wasn't reaching for sugar as in like, something sweet. I was reaching for like, I was having a lot of like toast with my breakfast.

    27. JIJessie Inchauspé33:33

        Yeah.

    28. SBSteven Bartlett33:33

        Or I was having like, carbs.

    29. JIJessie Inchauspé33:35

        Mm-hmm.

    30. SBSteven Bartlett33:35

        And then I did a really big workout, and the last thing I wanted was anything with carbs in or glucose.
16. 34:58 – 36:59

    Is Intermittent Fasting Really Good for You?

    1. JIJessie Inchauspé34:58

    2. SBSteven Bartlett34:58

       Do you think fasting is good for you? Intermittent fasting?

    3. JIJessie Inchauspé35:03

       (sighs) I think it's nuanced. I think what I've seen is that in men, it just works way better. In females, it can kind of mess up your hormones. You have to be a bit, um, judicious about when you fast, and we also have to remember, guys, fasting is a stressor on the body. It is a good stressor, but it is a stressor. So, if you have an intense job, kids to take care of, you drink coffee, you have, you know, three times a week you do hit cardio, then you do a sauna, then you do a cold plunge, then you fast, your body is gonna freak the fuck out. You have to like, (laughs) dose these stressors in a way that is gonna be manageable for your body. I see lots of women who do all those things I just mentioned, and then they're like, "And I don't have my period, and I don't understand it. I don't feel good." I'm like, "Your body is freaking out. Like, relax. You can't be putting all these stressors on yourself all the time." So, I fast when I'm on vacation.

    4. SBSteven Bartlett35:57

       And what kind of fasting do you do?

    5. JIJessie Inchauspé35:59

       I like, will skip a meal, will skip dinner, will skip breakfast, and it just helps your body clean up its dead cells and it's really helpful. But we have to remember that fasting is a stressor. It has great benefits, but you don't have to fast in order to be healthy. It's very important to also look at what you're eating 'cause if you're fasting 16 hours a day and then you're just eating junk food, it's not gonna be helpful to your body. We have to do both in combination. Do you fast?

    6. SBSteven Bartlett36:26

       Naturally.

    7. JIJessie Inchauspé36:27

       Yeah.

    8. SBSteven Bartlett36:28

       So, I haven't eaten today. What time are we? We're one o'clock, um, and I won't eat until-

    9. JIJessie Inchauspé36:32

       You've had a coffee?

    10. SBSteven Bartlett36:34

        Mm, I've had a coffee this morning, yeah, but I won't eat until, what, 4:00 PM, 5:00 PM.

    11. JIJessie Inchauspé36:39

        Wow.

    12. SBSteven Bartlett36:39

        Which will be probably, you know, after I get back to the office and stuff like that.

    13. JIJessie Inchauspé36:42

        And you feel good?

    14. SBSteven Bartlett36:43

        I feel fine.

    15. JIJessie Inchauspé36:44

        So, that's the thing, right? My recommendation is if you feel great-

    16. SBSteven Bartlett36:47

        Yeah.

    17. JIJessie Inchauspé36:47

        ... fab. If you feel stressed out, if you feel light-headed, if it feels hard-

    18. SBSteven Bartlett36:51

        Yeah.

    19. JIJessie Inchauspé36:51

        ... then don't do it. Your body can't handle it.

    20. SBSteven Bartlett36:53

        Just doesn't cross my mind to eat. I don't know how people eat in the morning.

    21. JIJessie Inchauspé36:55

        It's amazing. Yeah. Then go for it. Live your life, man. Live your life,

17. 36:59 – 40:55

    The Truth About Calorie Restriction

    1. JIJessie Inchauspé36:59

       Steven.

    2. SBSteven Bartlett36:59

       What about calorie restriction? Do you think much about that?

    3. JIJessie Inchauspé37:02

       I mean, it works, right? If you eat fewer calories, you're gonna lose weight. But this is one of my favorite stories. Do you know how calories were invented?

    4. SBSteven Bartlett37:12

       Uh, maybe.

    5. JIJessie Inchauspé37:13

       Okay.

    6. SBSteven Bartlett37:13

       They, like, put it in a box and burnt it. They put something-

    7. JIJessie Inchauspé37:15

       Yes, I told you that. Yes.

    8. SBSteven Bartlett37:17

       ... food in a box.

    9. JIJessie Inchauspé37:17

       So, back in the day, to measure calories, what do you want to measure the calorie of? Tell me something, some of the food.

    10. SBSteven Bartlett37:22

        Uh, carrot cake.

    11. JIJessie Inchauspé37:23

        Okay, ca- (laughs) Okay, so if we were back in the day like a hundred years ago and wanted to measure the calories in your carrot cake, here's what we would do. We would take the carrot cake, put it in a box. Then put this box in an aquarium filled with water. So, you have the aquarium and then inside you have the box with the carrot cake. Then we would light the carrot cake on fire inside the small box and measure by how many degrees the water in the aquarium increased in temperature. So, we're just measuring the heat that is created when we burn the carrot cake. That is how we measure calories, by how much heat is generated when you burn a food. So, if you were to put in that same box, I don't know, three avocados and you burnt them, you might get the same temperature increase in the water. So, you might say, "Oh, this carrot cake and these three avocados have the same number of calories." But the thing is with the calorie thing, it's not actually telling you what's in the food. It's just measuring energy that dissipated when you burnt it. It's not telling you the carrot cake is gonna lead to a big glucose spike, gonna make you inflamed, age faster, release insulin. Whereas the three avocados will keep you steady and feeling better. So, two people can be eating 2,000 calories diet. One person can be eating in a way that keeps their glucose nice and steady. They feel good, good energy, fewer cravings, clear brain. Not super hungry all the time. The other person can be eating just glucose-spiking food and they're having a terrible time. They're hungry constantly. They have cravings, brain fog, insulin release. So, calories are interesting, but they're not everything. We need to teach people about the molecules in their food. I find that to be a much easier way to try to eat a bit less if you're trying to lose some fat, is to just focus on your glucose levels because naturally your hunger hormones will rebalance so you'll have fewer cravings, and it's much easier to eat less.

    12. SBSteven Bartlett39:14

        Is there a, a story that you've been sent or a case study from someone that's followed your work that stuck with you? Someone that's understood their glucose and had a big shift in their life? I imagine there's thousands, but...

    13. JIJessie Inchauspé39:24

        Yeah, there's many, many. (breathes deeply) I think for, there's two things for me. There's the, the pregnancy stories, 'cause I think that's so touching 'cause I've had s- many friends go through difficult fertility journeys. And to hear people who were about to embark on really intense fertility treatments and just tried this and then got pregnant, I think that's really cool. And then second, I think it's the people who... There was this one guy, he've, he's had diabetes his whole life. He's, like, in his 50s, um, on lots of medication, and just thought he would lose a leg and lose his vision. That's what happens when you have type 2 for a very long time. And the thing is, his doctors had never explained to him why he had diabetes. They had just told him, you know, "Take this pill now. Take this insulin." And he read my book, and he understood why he got diabetes in the first place. And he did the hacks. He was able to reverse his type 2 diabetes in one year. All his doctors were like, "How did you do it?" You know, doctors don't often have this kind of information. And then he sent me a long message saying, "Now I'll be able to see my grandkid's wedding, and I really thank you for that." So cute. I mean-

    14. SBSteven Bartlett40:25

        Mm-hmm.

    15. JIJessie Inchauspé40:26

        ... you know? We're all, we're all stuck in this vicious cycle of having this toxic food around us that's making us sick, but not understanding how to get out of it. And everybody wants to be healthy. That man, he was eating stuff that he thought would be good for him. He was eating, like, the low calorie rice cakes, and the fruit smoothies, and the low fat yogurts, and all these things, trying to be healthier. But if you don't have the right information, you can't actually make a change.

18. 40:55 – 43:16

    The Food You're Giving Your Children Might Be Hurting Them

    1. JIJessie Inchauspé40:55

    2. SBSteven Bartlett40:55

       What would you say to parents?

    3. JIJessie Inchauspé40:57

       Mm-hmm.

    4. SBSteven Bartlett40:57

       It's, it's really interesting 'cause I, I've had the experience of watching a lot of early parents over the last couple of months, and, um, they care so much about their kids just eating something-

    5. JIJessie Inchauspé41:08

       Mm-hmm.

    6. SBSteven Bartlett41:08

       ... that often they'll give them something that is high in glucose. Does it matter? You know, 'cause sometimes people look at kids and go, "Well, they're a kid. They'll, they'll kind of... It won't have an impact on them. They'll kinda grow out of it."

    7. JIJessie Inchauspé41:19

       Yeah.

    8. SBSteven Bartlett41:20

       "Well, we'll make sure that they eat healthy later. We just need to make sure they eat something now."

    9. JIJessie Inchauspé41:24

       Listen, we used to think type 2 diabetes was a disease reserved for adults, and now five-year-olds get it. It's very important to help your kids eat well so that they set up their body in a healthy way. One thing that I hear is, "Yeah, Jessie, I know I should be giving my kids eggs in the morning, but they just keep begging for the cereal and I just, I can't say no. You know, they, they won't, they won't let go. I ha- have to give it to them." And I say, "What if they were begging you for cigarettes? Would you give them the cigarettes?" Like, you don't actually have to give your kids this food. It's hard, for sure. But if it's a priority for you, you can totally do it. Absolutely. And I think it's important to set an example, actually. Because if you're having cereal and orange juice, it's gonna be really hard for your kids to take you seriously. They're like, "Come on, Dad. Like, you know, shut up." (laughs)

    10. SBSteven Bartlett42:12

        What do you think of giving kids orange juice?

    11. JIJessie Inchauspé42:14

        Oh, my God. It's terrible. It's the worst. It's the, it's, it's just terrible. It's big rush of sugar. It can affect, it can affect behavior. You know, tantrums, and the sugar cravings, and the sugar lows. I mean, no, it's terrible. It breaks my heart. I'm like, "Wow, those little bodies are not happy right now."

    12. SBSteven Bartlett42:32

        You know, there's so many parents that are listening right now-

    13. JIJessie Inchauspé42:35

        I know.

    14. SBSteven Bartlett42:35

        ... that are like, "You don't fucking get it. You, too, childless, bah dah dah."

    15. JIJessie Inchauspé42:39

        Totally. And that's why, Steven, you know, when I have kids I totally want to write a book about that 'cause I think there's lots of stuff we can teach, uh, parents about how to feed their kids. It's too easy for me to say this stuff. I don't have kids. I don't know how it is. But I can tell you one thing, there will be no orange juice in my house. No orange juice. Like, my mom, my mom was addicted to Diet Coke when she was younger, so we never had soda in our house. Never. And I hate-I hate soda now. I would never be able to drink any of that stuff 'cause it was never, I never learned to like it. So don't be scared that your kid is gonna binge if you restrict all the sugary stuff. I think it's the opposite. I think if you don't give them the habit, they just won't have the habit.

19. 43:16 – 47:24

    Study Reveals How Sugar Makes You More Irritable

    1. JIJessie Inchauspé43:16

    2. SBSteven Bartlett43:16

       I do agree. We, we, um, we didn't have many sweet things or fizzy drinks or anything in, in the house and I think as a kid I was resentful because you'd, you'd go to school and you'd see those things. You'd, you'd lean towards them and you'd love them at school, but frankly, as I've grown older, I'm completely cool with just drinking water all the time.

    3. JIJessie Inchauspé43:33

       Yeah. (laughs)

    4. SBSteven Bartlett43:33

       That's part- partly because that's what we had in the house.

    5. JIJessie Inchauspé43:35

       Yeah.

    6. SBSteven Bartlett43:35

       So my relationship with water is pretty strong.

    7. JIJessie Inchauspé43:37

       I feel you. But, you know, one thing that parents do tell me is that when they do their glucose hacks and they manage their glucose levels, they're able to be more zen around their kids and sort of, you know, stay a bit more, um, centered when their kids are freaking out or asking about something a lot. Their, their mood is steadier, so they can actually make better choices for their whole family, and they have a bit more stamina. And, uh, then their kids do the hacks and their kids get calmer and then the family is just having a better time generally. But it can really impact even a marriage. There's a great study I have to tell you about that was looking at married couples. So they recruited 300 married couples and bless these scientists, they're just insane. So they recruited 300 married couples. They gave each person in the marriage a voodoo doll representing their spouse. So if you're in a marriage, you have a voodoo doll representing your husband or your wife. Scientists then asked the people to put a pin in the voodoo doll representing their spouse every time their spouse annoyed them for six weeks. At the end of the study, they took all the voodoo dolls, counted the pins. They also measured the participants' glucose levels. (laughs) What they found, Steven, is that those who had more variable glucose levels, specifically those who had more low glucose level events, which happens after spikes, had put more pins in the voodoo doll representing their spouse. So their glucose levels seemed to be linked to how irritated they were with their partner. And then the scientists speculated that this had to do with a neurotransmitter called tyrosine. And the more glucose rollercoaster you have going on, the lower your tyrosine levels, and tyrosine balances our mood. So the food you eat can impact your marriage, can impact how you show up with others, can impact how you feel about other people's behavior. It goes really deep. It's not just about diabetes. It, it impacts who you are as a person, your personality.

    8. SBSteven Bartlett45:38

       So if I stop eating sugar, it will save my marriage?

    9. JIJessie Inchauspé45:41

       I mean, you said it. (laughs)

    10. SBSteven Bartlett45:42

        (laughs) It's, no, it's really interesting. I was thinking as you were talking as well about how glucose is linked to our sort of discipline-

    11. JIJessie Inchauspé45:52

        Mm-hmm.

    12. SBSteven Bartlett45:53

        ... more broadly. You know, you were talking earlier about parents and them being able to be more sort of disciplined and strict with their children-

    13. JIJessie Inchauspé45:58

        Calmer, yeah.

    14. SBSteven Bartlett45:59

        ... and calm when they themselves get their glucose under control. But if you think about all of our lives, our lives are shaped by the habits that we perform consistently and for us to have good, um, habits that are produ- conducive with our health, our happiness, our success-

    15. JIJessie Inchauspé46:14

        Yeah.

    16. SBSteven Bartlett46:14

        ... then we need to be focused and disciplined and be able to reach for the right things, um, whether it's a dumbbell or whether it's our laptop.

    17. JIJessie Inchauspé46:21

        Yeah.

    18. SBSteven Bartlett46:22

        So, like do, do you ever think much about the role that glucose plays with our sort of discipline to be who we want to be, to show up how we want to show up?

    19. JIJessie Inchauspé46:28

        Completely, because so many people are stuck in a cycle of being a victim to their cravings, being a victim to their fatigue, and they can't show up as the person they want to be. And if you switch your diet and use these hacks, you can actually be more connected to the version of yourself that you want to be. And even just a simple thing like a savory breakfast, it can deeply change how you show up throughout your day. Instead of being exhausted at 11:00 AM, needing four coffees, feeling lethargic in your work meeting, then at 3:00 PM thinking, "Oh, I really want to have a nap. I would have a nap on the floor right here if I could," looking for sugar all the time, you actually have a clearer brain. Like we know glucose spikes are linked to even just brain fog and brain fog is a debilitating symptom to have. You can't show up as the person you want to be. I would never be able to do the work that I do if I didn't have my glucose under control, and I learned that from the very beginning. That's why I got into this work in the first place. But 100% agree with

20. 47:24 – 48:37

    Hack 2: One Tablespoon of Vinegar a Day

    1. JIJessie Inchauspé47:24

       you. Yeah.

    2. SBSteven Bartlett47:25

       So the first hack we talked about was the savory breakfast.

    3. JIJessie Inchauspé47:28

       Yeah.

    4. SBSteven Bartlett47:28

       There was a second one, you talked about vinegar, which we sh- talked about last time, which I remember I was really repulsed by.

    5. JIJessie Inchauspé47:32

       (laughs)

    6. SBSteven Bartlett47:32

       But you count this as one of your most important hacks is to-

    7. JIJessie Inchauspé47:36

       Yes.

    8. SBSteven Bartlett47:36

       ... eat vinegar every day.

    9. JIJessie Inchauspé47:37

       It's drink one tablespoon of vinegar in a big glass of water before your biggest meal of the day. And the reason it's important, Steven, is because it's easy and I'm all about easy hacks, big bang for your buck. So vinegar contains acetic acid, which interacts with your digestive enzymes and cuts the glucose spike of your meal by up to 30% with no effort. So if you want a super low effort, albeit not very delicious, super low effort hack to try, do that and see how you feel with a smaller spike and a smaller crash, fewer cravings, less fatigue.

    10. SBSteven Bartlett48:10

        What kind of vinegar?

    11. JIJessie Inchauspé48:11

        Any kind of vinegar. It can be the vinegar you have at home. Literally tonight just grab the white vinegar in your kitchen and not the cleaning vinegar. If it's next to the toilet paper, it's not the right vinegar. You want the kitchen vinegar, one tablespoon in a big glass of water, dilute it, drink it 10 minutes before having your dinner. See how you feel.

    12. SBSteven Bartlett48:27

        What's, what role is the water playing in this?

    13. JIJessie Inchauspé48:29

        Just dilution so that it doesn't hurt your teeth 'cause your dentist won't be very happy if you take a shot of vinegar 'cause it can hurt your teeth's enamel.

21. 48:37 – 49:59

    Hack 3: Vegetables First

    1. JIJessie Inchauspé48:37

    2. SBSteven Bartlett48:37

       Okay, so th- that's hack number two and that's really to sort of line my stomach to, uh, uh-

    3. JIJessie Inchauspé48:41

       So no, that's to interact with your digestive enzymes.

    4. SBSteven Bartlett48:44

       Okay.

    5. JIJessie Inchauspé48:45

       The lined stomach is the third hack.

    6. SBSteven Bartlett48:46

       Which is?

    7. JIJessie Inchauspé48:47

       Veggie starters. So all around the world if you look at different cultures, you see this habit, this tradition of starting your meal with veggies. In Italy, antipasti, in France crudité, raw vegetables at the end of your, uh, the beginning of your meal. In the Middle East, you start your meals with herbs by the bunch, right? Why are we doing this veggies first thing?Well, recently scientists have discovered why it's so powerful. It's because veggies contain fiber. We love fiber. She's the best. When you have fiber at the beginning of a meal, what it does is that it coats your intestine. It makes this sort of protective barrier, this protective mesh, kind of gooey fibrous mesh. And so any glucose you eat afterwards will not be able to go through your intestine into your bloodstream so quickly. So, it slows down the arrival of glucose into your blood and it slows down that spike. You can make the experiment if you're wearing a monitor. Just have a small plate of, you know, carrots or spinach or broccoli or cherry tomatoes or whatever veggie you like before a meal and see how much smaller your glucose spike is. You stay fuller for longer, have fewer cravings, and you're helping your body from within too.

22. 49:59 – 51:55

    Hack 4: Exercising After Eating

    1. JIJessie Inchauspé49:59

    2. SBSteven Bartlett49:59

       And the fourth one you mentioned was moving after you've eaten.

    3. JIJessie Inchauspé50:02

       After eating, yeah. So after eating, use your m- body and your muscles for 10 minutes. You can clean your apartment, go for a walk with your dog, dance to a few songs. If you're at the office, you can do calf raises under your desk like this, so you just sort of push up onto the balls of your feet, up and down for 10 minutes. Nobody will see. And your calves contain a muscle called the soleus muscle, which is really good at soaking up glucose. But it's what we were talking about earlier, Steven. Your muscles are really effective glucose dumps, and the more you use them to contract, the more they're gonna soak up glucose from your bloodstream to use for energy. So that's the four hacks: savory breakfast, vinegar once a day, veggie starter once a day. You can also combine those two and do like a vinegar dressing on a veggie starter, and then moving after eating. And then when you wanna get pro, you go to all my other hacks.

    4. SBSteven Bartlett50:53

       People talk about being in a food coma after they've eaten.

    5. JIJessie Inchauspé50:55

       Yeah.

    6. SBSteven Bartlett50:56

       Which is, I mean, the antithesis of what you're- you're saying, because-

    7. JIJessie Inchauspé50:58

       Absolutely.

    8. SBSteven Bartlett51:00

       ... I- are you-

    9. JIJessie Inchauspé51:00

       Food coma is like a combination of brain fog and fatigue, right?

    10. SBSteven Bartlett51:03

        And what's going on there?

    11. JIJessie Inchauspé51:04

        Well, I think there's a lot of things going on, but one study that's really interesting shows us that in rats, when you create lots of big glucose spikes and when you monitor the activity of their neurons in the rats, scientists noticed that the more glucose spikes they had, the slower the speed of the signal between their neurons. So- so their brain was literally slowing down. The information was going more slowly throughout the brain, and there th- they theorized that in humans this could lead to brain fog. So, you have glucose spikes linked to brain fog and your mitochondria becoming exhausted from big glucose spikes, potentially making you really tired, you know, 90 minutes after eating. With the hacks, food coma reduced significantly, so you can actually do stuff after eating instead of just being ... Lying down and not being able to get up.

23. 51:55 – 1:02:01

    I Tried 4 Glucose Hacks for 4 Weeks

    1. JIJessie Inchauspé51:55

    2. SBSteven Bartlett51:56

       And you took these hacks and you did an experiment, right? O- on page seven of your book, The Glucose Goddess Method, you talk about this 2,700 person pilot experiment that you did in 2019?

    3. JIJessie Inchauspé52:10

       Yeah.

    4. SBSteven Bartlett52:11

       Which of the hacks did you use for this experiment and what did you find?

    5. JIJessie Inchauspé52:15

       So it was these four hacks. So it was a four-week experiment. Week one, you start your savory breakfast every day. You do that for the four weeks. Week two, you add in vinegar once a day. You continue for the rest of the three weeks. Week three, you add veggie starters. And week four, you add moving after eating. You don't have to change anything else about what you're eating. I'm not cutting out sugar. I'm not telling you to not drink alcohol. I'm not telling you to not drink pasta. I'm just asking you to add these four hacks in and see what happens. And-

    6. SBSteven Bartlett52:45

       And these people were from 110 countries.

    7. JIJessie Inchauspé52:47

       Yeah. I recruited th- I recruited them online, um, through Instagram.

    8. SBSteven Bartlett52:50

       Between the ages of 20 and 70 years old.

    9. JIJessie Inchauspé52:53

       Mm-hmm.

    10. SBSteven Bartlett52:54

        And what happened?

    11. JIJessie Inchauspé52:56

        Listen, the results were really stunning. So, 90% of people reduced their cravings. 90% of people had more energy. You had really significant impacts on sleep, on hormones, on skin, on mood, on diabetes. I mean, of course this is not a, you know, placebo-controlled randomized trial. It's just an experiment. I didn't have a control group. But these numbers are pretty remarkable, and that's what I see when I meet people, when I see the testimonials from my readers. It's just very quick impact because glucose spikes impact all parts of our system, physical and mental. And when you balance them, Steven, you're creating a much better foundation for your body and your mind to be healthy.

    12. SBSteven Bartlett53:37

        And these are self-reported symptoms, right?

    13. JIJessie Inchauspé53:38

        Totally, yeah. So we did-

    14. SBSteven Bartlett53:39

        I'm just-

    15. JIJessie Inchauspé53:39

        ... a survey at the end of every of the four weeks and, uh, just measured the results.

    16. SBSteven Bartlett53:45

        And when you say there's no control group, that means-

    17. JIJessie Inchauspé53:47

        Mm-hmm.

    18. SBSteven Bartlett53:48

        ... that there wasn't another group who weren't doing-

    19. JIJessie Inchauspé53:51

        Who were doing like a different kind of-

    20. SBSteven Bartlett53:52

        Like placebo.

    21. JIJessie Inchauspé53:52

        ... intervention or a placebo, no.

    22. SBSteven Bartlett53:54

        Okay.

    23. JIJessie Inchauspé53:54

        So it was just 3,000 people doing the hacks and I was just asking them questions, uh, at the end.

    24. SBSteven Bartlett54:00

        And it says here 40% of, roughly 40% of people who wanted to lose weight did in fact lose weight in those four weeks.

    25. JIJessie Inchauspé54:05

        Yeah. With no calorie restriction, no request to eat less. And the reason this is interesting is that even though weight loss is not the primary objective of balancing your glucose levels, what happens when you reduce your spikes is that you reduce cravings 'cause you're not activating that craving center anymore, you reduce hunger, you have more energy to potentially move more, and you lower your insulin levels. Now this is very important because when there's insulin present in your body, you cannot burn fat. Insulin is storing fat and making more fat, and when you lower insulin you can actually burn some of the fat that you stored.

    26. SBSteven Bartlett54:44

        And there's gonna be people screaming 'cause they wanna know the other sort of six. There's 10, right?

    27. JIJessie Inchauspé54:48

        Yeah, I can go through all of them if you want. So-

    28. SBSteven Bartlett54:50

        Yeah, if you say what the other six are, I'll just say a few of them.

    29. JIJessie Inchauspé54:51

        Of course, of course, of course. So, another hack is eating your food in the right order. Now, this is kind of similar to the veggie starter. It's just a bit more complicated and it's really where the science, it's really what the science shows us. The science shows us that if you eat a meal in the right order, meaning veggies first, then proteins and fats, then starches and sugars, instead of the opposite, you reduce the glucose spike of the meal by up to 75%.You're eating the same meal, the same quantity, the same food, just the order and using that fiber first mentality is gonna reduce your spike significantly.

    30. SBSteven Bartlett55:29

        And just to be clear, this doesn't mean that I'm gonna gain less weight from that meal?
24. 1:02:01 – 1:03:56

    How to Use Vinegar to Manage Glucose: A Step-by-Step Guide

    1. JIJessie Inchauspé1:02:01

       you're not supposed to do that, Steven.

    2. SBSteven Bartlett1:02:02

       No, I'm sorry.

    3. JIJessie Inchauspé1:02:03

       (laughs)

    4. SBSteven Bartlett1:02:04

       No, it's been really lovely getting to- Imagine if ... But it's not that bad, but it's not-

    5. JIJessie Inchauspé1:02:09

       Yeah.

    6. SBSteven Bartlett1:02:09

       ... something that I would do for fun.

    7. JIJessie Inchauspé1:02:11

       Yeah. But also, if you wanna have vinegar straight, you need to get higher quality vinegar. There's some vinegars that taste really, really good, but in our case, we're just trying to get the acetic acid and we don't need high-quality expensive vinegar. We can just do, like, really cheap vinegar. And this is, uh, we just put one tablespoon. This is a good hack if you have a parent that has diabetes and they don't wanna change anything about their lifestyle. Just get them to add this before their meals when they're eating carbs and you'll see a good impact on their glucose levels. Okay, so I'm mixing it like this.

    8. SBSteven Bartlett1:02:37

       You didn't put much in there.

    9. JIJessie Inchauspé1:02:38

       I put a tablespoon. It's a tablespoon.

    10. SBSteven Bartlett1:02:42

        And even that small amount, you literally, it looked like you, you kind of filled the lid a little bit.

    11. JIJessie Inchauspé1:02:46

        I filled the lid twice, basically, which is approximately one tablespoon, I think. 'Cause this is probably like... Yeah. This is half a tablespoon, I would say.

    12. SBSteven Bartlett1:02:55

        Okay.

    13. JIJessie Inchauspé1:02:55

        I've done this before.

    14. SBSteven Bartlett1:02:57

        And-

    15. JIJessie Inchauspé1:02:57

        And now you can't taste anything.

    16. SBSteven Bartlett1:03:02

        You're telling me that that will have an impact?

    17. JIJessie Inchauspé1:03:03

        Absolutely, and the studies prove it.

    18. SBSteven Bartlett1:03:05

        I can't taste anything.

    19. JIJessie Inchauspé1:03:06

        Yeah.

    20. SBSteven Bartlett1:03:07

        Maybe because I just had the big shot of vinegar.

    21. JIJessie Inchauspé1:03:08

        Yeah, I think so.

    22. SBSteven Bartlett1:03:09

        I think that's probably why. (laughs) But, but-

    23. JIJessie Inchauspé1:03:11

        Totally, Steven. I even meet people on the street, or like my readers and stuff, and they'll show me that in their purse they have a little, um, bottle of vinegar they take with them. It's super easy. And, you know, I was very skeptical, and I think everybody was super skeptical about the vinegar thing until the studies were widely read. It's, it's an amazing ingredient that's been used for millennia for its health benefits, but now we understand how it works. It has impact on visceral fat, on cholesterol levels, on glucose, and on insulin levels. It's a magical ingredient, it's super cheap, so have some vinegar. But be very careful. Now, a lot of big brands are jumping on this and are making vinegar drinks that have sugar in them. So, you want straight vinegar. You don't want anything that has even a tiny bit of apple juice or sugar. Uh uh uh. Straight vinegar.

25. 1:03:56 – 1:05:55

    The Link Between Visceral Fat and Glucose Spikes

    1. JIJessie Inchauspé1:03:56

    2. SBSteven Bartlett1:03:56

       You said visceral fat.

    3. JIJessie Inchauspé1:03:57

       Yeah.

    4. SBSteven Bartlett1:03:57

       Is that belly fat?

    5. JIJessie Inchauspé1:03:58

       Yeah, it's the fat between your organs. It's the fat that's really bad for you. So, you can have fat that is sort of on the outside of your body and you can, you can grab it.

    6. SBSteven Bartlett1:04:07

       Mm-hmm.

    7. JIJessie Inchauspé1:04:07

       You know, you can grab it and you can really pinch it.

    8. SBSteven Bartlett1:04:10

       Speak for yourself.

    9. JIJessie Inchauspé1:04:11

       No, I totally have some nice-

    10. SBSteven Bartlett1:04:12

        No, I do. I do have some. I do have some.

    11. JIJessie Inchauspé1:04:12

        ... fat here that I can grab. Yeah, yeah, yeah. So, this fat, you know, I can grab.

    12. SBSteven Bartlett1:04:16

        Yeah.

    13. JIJessie Inchauspé1:04:16

        Visceral fat is underneath-

    14. SBSteven Bartlett1:04:18

        Underneath.

    15. JIJessie Inchauspé1:04:18

        ... my muscle layer. And you would know if somebody has visceral fat if they have kind of a big hard belly.

    16. SBSteven Bartlett1:04:24

        Oh, okay.

    17. JIJessie Inchauspé1:04:25

        Have you ever seen that?

    18. SBSteven Bartlett1:04:25

        Yeah, yeah, yeah, yeah.

    19. JIJessie Inchauspé1:04:26

        And they just kind of... But if you touch it, you can't make it into a roll. That's visceral fat. That's between your organs and that's really bad for you. So, vinegar helps. Of course, this is not a magic solution that's gonna fix all your issues and, you know, prevent a ton of diseases. It's a good ally to have. And I'm all about little allies you bring with you, gentle giants you have throughout your day that are gonna help you get to health in an easy, manageable way.

    20. SBSteven Bartlett1:04:49

        So, rem- so if I have that glass that you've just made for me, which basically I can't taste the vinegar in because it's been diluted by water-

    21. JIJessie Inchauspé1:04:55

        Mm-hmm.

    22. SBSteven Bartlett1:04:56

        And then I eat something-

    23. JIJessie Inchauspé1:04:57

        Yeah.

    24. SBSteven Bartlett1:04:58

        ... remind me again of the impact that that will have on my glucose spike.

    25. JIJessie Inchauspé1:05:01

        Okay. So, it'll reduce your glucose spike by up to 30% and your insulin spike also by up to 30%. The way it works is that you have these little scissors in your stomach, like invi- miniature scissors called enzymes. Their job is to chop up the starches and sugars and turn them into individual glucose molecules. It's a part of your digestive process. These enzymes do this job, do, do, do, do, do. Vinegar will temporarily inactivate some of those little scissors, essentially slowing down how quickly the glucose arrives into your bloodstream. It's all about velocity. We're all about trying to reduce the speed of arrival of glucose into your bloodstream. That's the key. So, vinegar is a really effective way of doing this.

    26. SBSteven Bartlett1:05:50

        One of the things that I read online is one about glucose. And again, this is, like, conspiracy theories

26. 1:05:55 – 1:09:42

    The Scary Link Between Sugar and Alzheimer’s Disease

    1. SBSteven Bartlett1:05:55

       that I've-

    2. JIJessie Inchauspé1:05:55

       Mm.

    3. SBSteven Bartlett1:05:55

       ... heard around. I read ... This is a variation of the tweet.

    4. JIJessie Inchauspé1:05:58

       Yeah.

    5. SBSteven Bartlett1:05:59

       Um, I'll read it out.

    6. JIJessie Inchauspé1:06:01

       Uh-huh.

    7. SBSteven Bartlett1:06:01

       It says, "Sugar in a baby's brain is called ADHD. Sugar in an adult's brain is called dementia and Alzheimer's. Sugar in your eyes is called glaucoma. Sugar in your teeth is called cavities. Sugar on your skin is called aging. Sugar in your sleep is called insomnia. Sugar in your blood is called diabetes. Sugar on Wall Street is called a billion-dollar industry."

    8. JIJessie Inchauspé1:06:25

       Boom. I get the point.

    9. SBSteven Bartlett1:06:28

       Yeah.

    10. JIJessie Inchauspé1:06:28

        I think sugar is definitely one of the main drivers of all these things, but there's other stuff going on, of course. But I like that. I think the Alzheimer's one is really interesting to talk about. There's a study that has followed people for 30 years and they found that people who had elevated glucose levels in their 40s were more likely to get Alzheimer's when they reached 60, 70, 80. So, having high glucose levels at midlife is a risk factor for Alzheimer's when you're older. Not only that, but scientists have started to see that some of the things you see in the brain of someone with Alzheimer's were actually similar to what you see in the body of somebody with diabetes, namely inflammation, glycation, and insulin resistance. So much so that some scientists call Alzheimer's type 3 diabetes, diabetes of the brain. Pretty freaking fascinating.

    11. SBSteven Bartlett1:07:30

        There's gonna be so many people that l- are listening to our conversation when we talked about PCOS-

    12. JIJessie Inchauspé1:07:35

        Mm-hmm.

    13. SBSteven Bartlett1:07:35

        ... or Alzheimer's or all these kinds of things. I think, like, how- how is it fair that I've got these conditions when I don't even eat as much sugar as most people?

    14. JIJessie Inchauspé1:07:44

        Yeah.

    15. SBSteven Bartlett1:07:45

        Uh, you know, they probably look at someone who is really binging out on sugar-

    16. JIJessie Inchauspé1:07:49

        Mm-hmm.

    17. SBSteven Bartlett1:07:49

        ... who doesn't have any of these things. If I was a woman and I had PCOS and I ate just a little bit of sugar-

    18. JIJessie Inchauspé1:07:56

        Yeah.

    19. SBSteven Bartlett1:07:56

        ... I'd be like, "This is not fair." And wait, a second ago when you said at 40 if you have elevated-

    20. JIJessie Inchauspé1:08:01

        Glucose. Mm-hmm.

    21. SBSteven Bartlett1:08:01

        ... glucose levels, is that relative-

    22. JIJessie Inchauspé1:08:04

        Mm-hmm.

    23. SBSteven Bartlett1:08:04

        ... to like ... Or is that to your response?

    24. JIJessie Inchauspé1:08:08

        No. They're looking at fasting glucose, so a measure of, uh, how diabetic you are essentially, if you're healthy, pre-diabetic, or diabetic. So it's not looking at the spikes. It's looking at your baseline in the morning, which is what doctors measure with a blood test.

    25. SBSteven Bartlett1:08:21

        Oh, okay.

    26. JIJessie Inchauspé1:08:21

        Yeah, yeah, yeah. But Steven, life is unfair. Like I- my glucose spikes led to terrible mental health episodes of depersonalization. Lots of people I know eat so much sugar all the time, have never had one mental health issue in their life. I- I- like I don't have all the answers to that. We just know that on average if you look at everybody, by reducing those spikes, you can reduce the likelihood of these diseases. But you see people who, like, smoke two packs of cigarettes a day, drink two liters of orange juice, and live to 120 with no health issues. And you have people who are perfectly healthy who get cancer at 25 and die. Like I'm not God, I don't know. But what I do know is that in a lot of cases when you have a condition that's linked to glucose levels and you apply these hacks, you can get relief or remission. That's all I know.

    27. SBSteven Bartlett1:09:08

        Are there any societies where they just don't really eat sugar that you, you can think of? Or any sort of cultures?

    28. JIJessie Inchauspé1:09:14

        I think any- any culture, any country that's been globalized and now has access to, like, fizzy drinks and stuff, it's so addictive, that stuff. As soon as you in- introduce it somewhere, everybody starts drinking it.

    29. SBSteven Bartlett1:09:24

        I'd love to do a continuous glucose monitor on, like, the Hadza tribe or something-

    30. JIJessie Inchauspé1:09:27

        Yeah.
27. 1:09:42 – 1:15:00

    Are We Creating Medicine to Fix Unhealthy Food Habits?

    1. JIJessie Inchauspé1:09:42

       fascinating.

    2. SBSteven Bartlett1:09:42

       You mentioned a term earlier that I've only ever heard used when talking about Ozempic, GLP-1.

    3. JIJessie Inchauspé1:09:47

       Yeah.

    4. SBSteven Bartlett1:09:48

       What- what relationship does glucose have with GLP-1s and what the hell is a GLP-1?

    5. JIJessie Inchauspé1:09:53

       (laughs) It's so interesting. So in your digestive system, you have these little cells. They're called L cells and they're like little sensors. And they just hang out there in your digestive tract, just like chilling and doing nothing. And then as soon as you eat and they sense food, they wake up. They're like, "Alert, we have a job to do," and their job is to release a substance called GLP-1. This substance then goes to different parts of your body and tells you that you've eaten enough food and you can stop eating. So for example, you're having a big plate of pasta. The starch goes into your digestive system. The little L cells sense the pasta. They're like, "Oh, we've eaten food." And then it tells your brain, "Steven, you can stop eating. You don't have to eat another five pounds of pasta. You're satiated."

    6. SBSteven Bartlett1:10:40

       Mm-hmm.

    7. JIJessie Inchauspé1:10:40

       And you become less hungry. Not only that, but GLP-1 also helps your body deal with that glucose spike. It says, "Alert, glucose is here. Let's put some of that glucose away into liver, muscle, and fat cells." So GLP-1 is a totally normal part of our physiology. It's been there forever. We all have it, but recently it's been kind of, um, just taking advantage of. So there were scientists in pharma companies who said, "Hey, this GLP-1 thing is pretty cool. What happens if we give somebody 10 times, 20 times, 100 times more GLP-1 than they naturally have? What- what's gonna happen? Let's test that." So they did that and what happened was people's glucose levels started decreasing a lot, because remember GLP-1 puts glucose away. Second impact, people stopped eating. They were not hungry anymore. They... Appetite zapped. GLP-1 is a very powerful appetite suppressant, especially when you have it in massive doses. So the pharma companies were like, "Huh, this is gonna be a helpful drug." And at first it was just for people with diabetes, okay, to reduce their glucose levels. Now it's been used for weight loss basically throughout the world. It's so popular. And you might think, "Oh, GLP-1 is so cool. It's helping people lose weight." For me, Steven, I'm like, guys, do you realize what's going on? Do you realize that we've had to invent a drug to prevent people from eating the food around them because the food around them is so toxic that it's making them sick? It's as if we found out that tap water was toxic and killing us, and instead of fixing the tap water being toxic, we invented a drug that made you less thirsty. How messed up is that, that we need this drug today to protect us from the food around us because the food around us is causing so many issues? So that's my little soapbox. But the GLP-1 drugs are really interesting because they cut people's appetite, so people lose a lot of weight. There's a few problems with those. First, up to 40% of the weight that is lost is actually muscle mass. They're not drugs that just make you lose fat. You lose cells from everywhere in your body, and muscle is really important for longevity, for health, for your glucose levels. And then when people stop taking these drugs, on average, they- they gain back 70% of the weight that they lost, and they don't gain back muscle. They gain back fat. So if you're on one of these drugs, you can actually end up in a worse situation than when you stopped taking it. So if you're on one of these, weight train three times a week, eat a lot of protein to make sure you're not losing too much muscle mass. And I see this everywhere. Some people, they just need this stuff because they're so stuck in a cycle of not having access to good food and in a cy- and a cycle of, um...... of crisis, essentially. Their body is really broken, they're really sick, and they just need a way out. But to me, it's some... It's wild that we got to this point.

    8. SBSteven Bartlett1:13:44

       Are you saying that you're not a fan of people taking Ozempic or are you saying that you're not a fan of the environment that has caused the need or rise in Ozempic?

    9. JIJessie Inchauspé1:13:52

       That. I'm not a fan of the fact that we truly need this to save people's lives because the food system is so toxic and messed up that the only solution is to stop people from eating the food around them.

    10. SBSteven Bartlett1:14:03

        What's the s- the solution though? Is it... Is the solution you're proposing that the government regulates food more harshly?

    11. JIJessie Inchauspé1:14:08

        Yeah, I think it's, it's regulation. It's also, you know, these big food companies, the food industry, they need to be making money, right? They need to make sure their shareholders are hap-... And the problem is most of them make toxic products that are full of sugar, but they would love to make products that are lower in sugar, but people don't like the lower-in-sugar products. We ha-... It's just like a systemic issue we have to all fix together. We either have to say, "Okay, all food companies, nobody's allowed to put more than X amount of sugar in any product ever." And then we have to educate people and tell them, "Hey, anytime there's sugar in a product, that's dessert. That's not real food." We have to give people access to food. So many people live in food deserts and all they have is soda and processed frozen meals. It's- it's a global complicated, complicated problem. I don't have the answer to it, but I'm hoping that people are waking up and trying to make change

28. 1:15:00 – 1:19:13

    The Hidden Agenda: Why Food Companies Add More Sugar to Their Products

    1. JIJessie Inchauspé1:15:00

       happen.

Episode duration: 1:40:28