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The SUGAR Expert: Everything You Need To Know About Glucose Spikes (& 5 HACKS TO PREVENT THEM)

Today, Jay welcomes The Glucose Goddess ie. Jessie Inchauspé. Jessie is a French biochemist and New York Times bestselling author. In her books Glucose Revolution and The Glucose Goddess Method, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. In this interview, we discuss: 00:00 Intro 01:01 What Is Glucose? 03:40 Does Your Body NEED Sugar? 05:55 The Hidden Costs of Glucose Spikes 10:57 Change Your Breakfast Habits 15:49 Why Is Sugar Addictive? 20:00 How to Eliminate Post-Meal Cravings 25:32 The Daily Recommended Sugar Intake 30:19 The Surprising Link Between Sleep & Glucose 32:37 How Blood Sugar Levels Affect Mental Health 38:42 Ideal Foods Pre-Workout 42:22 The Benefits of Vinegar 45:21 Put “Clothing” on Your Carbs 48:57 Fruits Are Healthy Until They Gets Processed 52:50 STOP Counting Your Calories 58:17 The Anti-Spike Formula 01:01:15 The Truth About Ozempic 01:04:22 Jessie on Final Five Episode Resources: https://www.instagram.com/glucosegoddess https://twitter.com/glucosegoddesss https://www.tiktok.com/@glucosegoddess_ https://www.amazon.com/Glucose-Revolution-Life-Changing-Power-Balancing/dp/1982179414 https://www.glucosegoddess.com/ https://antispike.com/products/anti-spike-formula-pre-order?view=sl-5DD2E172

Jessie InchauspéguestJay Shettyhost

Mar 18, 20241h 11mWatch on YouTube ↗

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75 min read · 14,790 words

0:00 – 1:01
Intro
1. JIJessie Inchauspé
  The more glucose spikes you have, the faster you age.
2. JSJay Shetty
  Wow.
3. JIJessie Inchauspé
  And this shows on your skin, and your organs slowly age. Today, three out of five people are gonna die of an inflammation-based disease. If you want a healthy body, a healthy mind, you need to make sure you're not on a glucose rollercoaster. Your body doesn't care whether sugar came from an orange juice or whether sugar came from a beetroot and is now in a can of Coca-Cola. Those sugar molecules will both lead to a glucose spike.
4. JSJay Shetty
  Before we jump into this episode, I'd like to invite you to join this community to hear more interviews that will help you become happier, healthier, and more healed. All I want you to do is click on the subscribe button. I love your support. It's incredible to see all your comments, and we're just getting started. I can't wait to go on this journey with you. Thank you so much for subscribing. It means the world to me. The number one health and wellness podcast.
5. JIJessie Inchauspé
  Jay Shetty.
6. JSJay Shetty
  Jay Shetty. The one, the only Jay Shetty. [laughs]
1:01 – 3:40
What Is Glucose?
1. JSJay Shetty
  What is glucose, and why is it important to understand it?
2. JIJessie Inchauspé
  I love this question. So glucose is also called blood sugar, right? And glucose is your body's favorite source of energy. So make a fist right now with your hand. Okay, so as you're doing this, the muscles in your hand are burning glucose to contract. And for everybody listening to us right now, the cells in your brain are currently burning glucose to understand what we're saying, right? Every single part of your body is burning glucose every nanosecond to keep you alive. And as human beings, the main way that we provide this very important glucose to our body is by eating foods, specifically by eating two categories of foods. Starches, so that's bread, pasta, rice, potatoes, oats. And sugars, anything that tastes sweet from an apple to my favorite triple-layered chocolate cake, okay [laughs] ? So we eat starches and sugars, and we give glucose to our body. So you might think, "Okay, I want lots of energy. Who doesn't want energy? So if glucose is my body's energy, I should give my body as much glucose as possible. I should eat as many starches and sugar as, as possible." Well, that's actually not the case. I love to take the image of a plant. Do you have any plants at home?
3. JSJay Shetty
  Many.
4. JIJessie Inchauspé
  Okay. So you know that in order to keep a plant alive, you need to give the plant some water, but what happens if you give the plant too much water?
5. JSJay Shetty
  It dies.
6. JIJessie Inchauspé
  It dies, exactly. And the human body is similar. Some glucose, everything's going great. Too much glucose, and problems start happening.
7. JSJay Shetty
  Mm.
8. JIJessie Inchauspé
  Most of us are giving our bodies too much glucose, and this leads to whole bunch of symptoms: cravings for sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues, and then long-term, the development of Type 2 diabetes. So my whole purpose is to teach people how to eat the foods that they love, the starches and the sugars, in a way that's not gonna cause problems.
9. JSJay Shetty
  Mm. Mm.
10. JIJessie Inchauspé
  So how do you keep eating the spaghetti and the cookies and the bread in a way that is not going to damage your health?
11. JSJay Shetty
  Mm-hmm.
12. JIJessie Inchauspé
  That's the whole thing.
13. JSJay Shetty
  Mm. And that's what I really appreciate about your work-
14. JIJessie Inchauspé
  Mm
15. JSJay Shetty
  ... and why I'm excited about this conversation because I think a lot of us think, "Oh, no, I have to cut things out completely."
16. JIJessie Inchauspé
  Mm-hmm.
17. JSJay Shetty
  Or, "Oh, no, I'm gonna have to completely shift everything." And actually, you're saying there's... Maybe that is the case. Actually, let's-
18. JIJessie Inchauspé
  Well, you could
19. JSJay Shetty
  ... let's, let's go there.
20. JIJessie Inchauspé
  You could, right?
21. JSJay Shetty
  Yeah, let's talk
3:40 – 5:55
Does Your Body NEED Sugar?
1. JSJay Shetty
  about that. Is there a need? What is it that needs to be fully cut out? Are there things that we need to definitely avoid in those two buckets-
2. JIJessie Inchauspé
  Mm
3. JSJay Shetty
  ... that you just shaped for us?
4. JIJessie Inchauspé
  Well, we really don't need sugar. We don't need to eat sweet foods at all. It's really just for pleasure. Your body doesn't need that amount of glucose, that amount of sugar. So when we eat sweet stuff, whether it's fruit or chocolate cake, we're doing it because it releases dopamine in our brain. Dopamine is the pleasure hormone. So sugars we could do without. But listen, I want a chocolate cake for my birthday. I don't wanna eat broccoli for my birthday, you know? And it's all around us. Sugar is delicious. It brings us this pleasure. So of course, if you could completely cut it out, it would be better for your health, but I don't think that's realistic for most people.
5. JSJay Shetty
  Mm.
6. JIJessie Inchauspé
  I don't have that kind of willpower.
7. JSJay Shetty
  [laughs]
8. JIJessie Inchauspé
  And I haven't seen... You must know people who have completely cut out sugar, but it's quite difficult.
9. JSJay Shetty
  Yeah.
10. JIJessie Inchauspé
  What about you? What's your sugar consumption like?
11. JSJay Shetty
  So I'm an extremist-
12. JIJessie Inchauspé
  Yeah
13. JSJay Shetty
  ... which means I either am eating no sugar... So when I was a monk, I didn't eat sugar for three years.
14. JIJessie Inchauspé
  For sure.
15. JSJay Shetty
  But then I can easily drop back into eating sugar every day-
16. JIJessie Inchauspé
  Mm-hmm
17. JSJay Shetty
  ... because my mother raised me as someone who ate a chocolate bar, a chocolate biscuit, a chocolate yogurt, and a chocolate ice cream every day growing up.
18. JIJessie Inchauspé
  So you're my chocolate brother.
19. JSJay Shetty
  Yes.
20. JIJessie Inchauspé
  [laughs]
21. JSJay Shetty
  I... When you mentioned that chocolate triple-layered cake-
22. JIJessie Inchauspé
  You were like, "Yes"
23. JSJay Shetty
  ... and you post, I'm like, that is my dream.
24. JIJessie Inchauspé
  Mm.
25. JSJay Shetty
  And I have had to, through my wife's coaching, through your work, had to develop a healthier relationship with sugar because I believe a few years ago, I was genuinely addicted to sugar.
26. JIJessie Inchauspé
  Mm.
27. JSJay Shetty
  And I wanna talk to you about that. And for me, it's taken a lot of retraining, a lot of steps in between, where now I'm back being the extremist where I'm not eating, uh, refined sugars at the moment.
28. JIJessie Inchauspé
  Yeah.
29. JSJay Shetty
  But at the same time, I would allow myself on my birthday or an occasion to allow myself to enjoy and indulge.
30. JIJessie Inchauspé
  Mm-hmm.
5:55 – 10:57
The Hidden Costs of Glucose Spikes
1. JIJessie Inchauspé
  Yeah.
2. JSJay Shetty
  Talk to us about glucose spikes-
3. JIJessie Inchauspé
  Mm-hmm
4. JSJay Shetty
  ... and why are people measuring their glucose levels, what does that show us-
5. JIJessie Inchauspé
  Yeah
6. JSJay Shetty
  ... and what are we trying to get our glucose to map at?
7. JIJessie Inchauspé
  So when we eat a meal or food that contains a lot of glucose, so for example, a chocolate cake is a, is a good option, a g- good example, or a plate of pasta or anything else that's starchy or sweet, when we deliver that glucose very quickly to our body, we experience what's called a glucose spike, which means just a rapid increase in how much glucose is in your body. And if you're wearing a glucose monitor, you will see this. It will look like this mountain that's just rising and rising and rising, and then it crashes. You don't need to wear a glucose monitor to understand the benefits of my work, by the way, but it's a cool visual tool. So what happens in your body when we, we spike? Why is it bad for us? There are three main mechanisms that are going on on a physiological level that make these spikes damaging. The first one has to do with our mitochondria. The mitochondria are the powerhouse of the cell. Most people remember that from biology class. So your mitochondria are these little factories inside your cells that are responsible for turning glucose molecules into energy, okay? They're incredibly important. The problem is when you give them a glucose spike, so when you deliver them a bunch of glucose molecules very quickly, they break down. They kind of go on strike. You know, it's like when you have so much to do on your to-do list that you're just like, "I can't do anything, I have to go nap"?
8. JSJay Shetty
  [laughs]
9. JIJessie Inchauspé
  That's the feeling they get. They're, like, overwhelmed by all these glucose molecules, and they cannot do their job properly anymore. And so what happens, you feel this as fatigue. So you keep eating this sugar and these carbs, but you're exhausted.
10. JSJay Shetty
  Mm.
11. JIJessie Inchauspé
  You wake up in the morning, you're tired. Going to the grocery store is exhausting. Playing with your kids is draining. Your mitochondria are not functioning properly anymore.
12. JSJay Shetty
  Mm.
13. JIJessie Inchauspé
  And that's why one of the main symptoms of having glucose spikes, which most of us have, is this sense of chronic fatigue.
14. JSJay Shetty
  Mm-hmm.
15. JIJessie Inchauspé
  Now, the, the second thing that happens in our body when we spike has to do with cooking. So you know if you put something in the oven, like a chicken, and it goes from pink to brown? The chicken has cooked, and the browning process is called glycation. The chicken has glycated. It has-
16. JSJay Shetty
  Mm
17. JIJessie Inchauspé
  ... cooked. Now, a human being, from the moment we're born, we're slowly cooking. We're slowly glycating. I know it sounds weird-
18. JSJay Shetty
  Yeah
19. JIJessie Inchauspé
  ... but it's true. [laughs] For example, if you look at the cartilage of babies, it's white, but if you look at the cartilage of somebody who's 100 years old, the cartilage is brown.
20. JSJay Shetty
  Mm.
21. JIJessie Inchauspé
  We glycate. We brown as we age. And so much so that glycation is actually pretty similar to aging.
22. JSJay Shetty
  Mm-hmm.
23. JIJessie Inchauspé
  And then when we're fully glycated, when we're fully cooked, when we're fully aged, we die.
24. JSJay Shetty
  Mm.
25. JIJessie Inchauspé
  So glycation is a process that we can't stop. We can't stop aging. You know, there's billionaires trying to reverse aging, but so far they haven't been able to.
26. JSJay Shetty
  Mm.
27. JIJessie Inchauspé
  But we can slow it down or speed it up, and glucose spikes have something to do with this.
28. JSJay Shetty
  Right.
29. JIJessie Inchauspé
  Glucose and glycation kind of sound s- like similar words. It's because it is the glucose that is doing the glycating.
30. JSJay Shetty
  The aging.
10:57 – 15:49
Change Your Breakfast Habits
1. JSJay Shetty
  What are some of the hidden places glucose is that we may not see-
2. JIJessie Inchauspé
  Mm
3. JSJay Shetty
  ... or may not understand that we can't figure out on a day-to-day basis? Because I feel like-
4. JIJessie Inchauspé
  Yeah
5. JSJay Shetty
  ... when I went to that test of the no sugar cereal-
6. JIJessie Inchauspé
  Mm
7. JSJay Shetty
  ... in my head, that didn't have glucose, only for me to understand it was the rice that it was made from that was having that impact on me.
8. JIJessie Inchauspé
  Uh-huh.
9. JSJay Shetty
  So where, where is... Are there any others that you know that are hidden?
10. JIJessie Inchauspé
  Actually, breakfast food is usually a top offender, right?
11. JSJay Shetty
  Right.
12. JIJessie Inchauspé
  So orange juice, fruit smoothies, breakfast cereal. Even if they say no sugar or low in sugar, that doesn't mean they don't contain glucose.
13. JSJay Shetty
  Mm.
14. JIJessie Inchauspé
  It just means they don't contain any table sugar, but they could also contain sugar from fruit, which is, quote-unquote, "natural"-
15. JSJay Shetty
  Mm-hmm
16. JIJessie Inchauspé
  ... so it doesn't have to be claimed as an added sugar in a package, right? Breakfast foods, huge, huge, huge offenders. Um, and then kind of, like, funny things that you wouldn't expect, like eating a lot of grapes- [laughs]
17. JSJay Shetty
  Mm, yeah
18. JIJessie Inchauspé
  If you eat 50 grapes, that's actually a lot of sugar because the fruit that we eat today has been bred to be extremely high in sugar and concentrated in sugar. But I think breakfast foods are one of the biggest ones. Oh, also dried fruit.
19. JSJay Shetty
  Mm.
20. JIJessie Inchauspé
  People don't realize that it's not because something comes from fruit that it's good for you.
21. JSJay Shetty
  Mm.
22. JIJessie Inchauspé
  Dried fruit or a fruit smoothie or fruit juice can contain, you know, tens and tens of grams of sugar even though it originally came from a fruit. But your body doesn't care whether sugar came from an orange juice and is now in an orange juice or whether sugar came from a beetroot and is now in a can of Coca-Cola, right?
23. JSJay Shetty
  Mm-hmm.
24. JIJessie Inchauspé
  Those sugar molecules will both lead to a glucose spike.
25. JSJay Shetty
  Yeah, and it's interesting because I think the way we've been trained to have a sweet breakfast... I've switched to savory breakfast last year, and that's something you are a big, big, big proponent of.
26. JIJessie Inchauspé
  That's a big hack of mine, yes.
27. JSJay Shetty
  Yeah, talk to us about that switch.
28. JIJessie Inchauspé
  Well, listen, the glucose spikes that we experience after breakfast is going to control the rest of our day. So if you eat in the morning something that is pure glucose, like most of us do, right? I grew up on orange juice and Nutella crepes-
29. JSJay Shetty
  [laughs]
30. JIJessie Inchauspé
  ... so I know.
15:49 – 20:00
Why Is Sugar Addictive?
1. JSJay Shetty
  different things that come with it. Talk to us about why it's so addictive-
2. JIJessie Inchauspé
  Yeah
3. JSJay Shetty
  ... obviously beyond the fact that we love the taste of it.
4. JIJessie Inchauspé
  Uh-huh.
5. JSJay Shetty
  Why is it so addictive, and how do you-
6. JIJessie Inchauspé
  How does it cause those symptoms?
7. JSJay Shetty
  Yeah.
8. JIJessie Inchauspé
  I think what you're talking about is if somebody goes cold turkey and just-
9. JSJay Shetty
  Mm-hmm
10. JIJessie Inchauspé
  ... completely cuts things out, and that's not actually something that I recommend. I think that-
11. JSJay Shetty
  Mm
12. JIJessie Inchauspé
  ... again, like I don't have that kind of willpower, um, and I wanna help people improve their health without having to give up the sugar. So even if you delay the sugar from breakfast to after lunch as dessert, you're not gonna get all those withdrawal symptoms. You're still gonna be able to enjoy it and get the dopamine but with less impact on your glucose levels.
13. JSJay Shetty
  Mm.
14. JIJessie Inchauspé
  And listen, sugar is addictive, right? And that dopamine is very, very, very, very addictive. And as human beings, eating something sweet is a very easy way to get a hit. Now, what you're talking about can also be due to if somebody completely cuts out carbs, so starches and sugars completely. Let's say from today to tomorrow you cut out all carbs. That can cause issues because if you've been eating carbs your whole life, your body expects these carbs every two to three to four hours-
15. JSJay Shetty
  Mm
16. JIJessie Inchauspé
  ... and your body's actually just burning glucose for energy. So all of a sudden you cut off its supply of glucose- And it becomes a little bit stressed out, especially if your body's not used to also burning fat for fuel. In a healthy body, you can switch from burning glucose for energy to burning fat for energy easily. So either you eat glucose and your body gets energy that way, or you're not eating and your body's burning fat. In most of us, we're eating every two to three to four hours some carbs, and so our body doesn't know how to burn fat for fuel anymore. It doesn't have that muscle. So the idea is to train it slowly to be able to do that-
17. JSJay Shetty
  Mm-hmm
18. JIJessie Inchauspé
  ... not to just cut out completely the glucose.
19. JSJay Shetty
  Yeah.
20. JIJessie Inchauspé
  You know, cut the grass from under the foot too quickly. That's gonna be difficult.
21. JSJay Shetty
  Yeah, and I think that's one of the biggest challenges, right? Because when it comes to New Year's resolutions or when it comes to changing habits-
22. JIJessie Inchauspé
  Yeah
23. JSJay Shetty
  ... we often think we have to go in or out immediately.
24. JIJessie Inchauspé
  I hate that.
25. JSJay Shetty
  Yeah.
26. JIJessie Inchauspé
  And diets, you know?
27. JSJay Shetty
  Yeah.
28. JIJessie Inchauspé
  They don't work. They're super stressful. They're actually a, a pretty strong way to control women. Like, I have been from, from the moment I was a teenager, the magazines are telling you, "Lose five pounds in a day," you know, "Lose y- your belly before summer." You're bombarded by these messages that make you feel inadequate if you're not on a diet.
29. JSJay Shetty
  Mm.
30. JIJessie Inchauspé
  I mean, it's pretty messed up.
20:00 – 25:32
How to Eliminate Post-Meal Cravings
1. JSJay Shetty
  What should someone eat at 3:00 PM when they're tired?
2. JIJessie Inchauspé
  [laughs]
3. JSJay Shetty
  Because everyone has that post-lunch, you know, slump-
4. JIJessie Inchauspé
  Well, they do
5. JSJay Shetty
  ... afternoon slump.
6. JIJessie Inchauspé
  They do, but it actually can go away. If you steady your glucose levels and if you no longer have these spikes, you don't have to feel that post-meal slump anymore.
7. JSJay Shetty
  Mm.
8. JIJessie Inchauspé
  'Cause generally that slump comes from your glucose having spiked and now dropping, because after every spike there's a drop, and this drop can make you feel really, really, really tired.
9. JSJay Shetty
  Mm-hmm.
10. JIJessie Inchauspé
  So if you feel those symptoms of the post-meal crash, the best thing to do is to start with your breakfast. So have a savory breakfast. Then the second thing I would recommend is at the, at lunchtime, make sure that you start your meals with a specific type of ingredient that is gonna help balance your glucose levels. And before I tell you what that is, I wanna tell you about this amazing research study, Jay. So researchers looked at a meal, and they found that if participants ate the elements of that meal in a specific order, they could reduce the glucose spike of the meal by up to 75%.
11. JSJay Shetty
  Huge. That's huge.
12. JIJessie Inchauspé
  Without changing how much they're eating, without changing what they're eating overall, just by changing the order. And when I was in school, I remember, uh, biology teachers telling us, "Oh, when you eat, it all becomes a big soup in your stomach." And so I thought, "How is this possible? How can the order in which you eat the elements of a meal have an impact?" So the research is fantastic. It turns out that when you start your meals with vegetables, the fiber in the veggies when you eat it first has time to coat your upper intestine and create a sort of protective mesh, okay? Like a shield on the walls of your intestine, and that shield then slows down how quickly the rest of the meal is going to access your bloodstream-
13. JSJay Shetty
  Mm
14. JIJessie Inchauspé
  ... how quickly the molecules from the rest of the meal are gonna make their way into your bloodstream.
15. JSJay Shetty
  Mm.
16. JIJessie Inchauspé
  And so veggies first is this very important hack. Now, the scientists-
17. JSJay Shetty
  I used to always eat my veggies last.
18. JIJessie Inchauspé
  Really?
19. JSJay Shetty
  [laughs]
20. JIJessie Inchauspé
  Because you hated them?
21. JSJay Shetty
  Yeah, 'cause right, you eat all the carbs first-
22. JIJessie Inchauspé
  [laughs]
23. JSJay Shetty
  ... and all the rest of it. You're like, "Oh, yeah."
24. JIJessie Inchauspé
  And you know, actually, so when you go to restaurants, they often give you bread at the beginning of the meal.
25. JSJay Shetty
  Yeah.
26. JIJessie Inchauspé
  And actually it's pretty smart, so I think there's a whole conspiracy here. Because if you give people some bread at the beginning of your meal, so you're super hungry, you eat the bread. Bread is starch. It turns to glucose. So very quickly you experience this glucose spike, and about 90 minutes later you're crashing.
27. JSJay Shetty
  Mm.
28. JIJessie Inchauspé
  And that's when the waiter comes over and is like, "Hi, anybody would like some dessert?" And at that point you're feeling this intense craving for sugar-
29. JSJay Shetty
  Wow
30. JIJessie Inchauspé
  ... because of that glucose drop, so you're gonna order dessert.
25:32 – 30:19
The Daily Recommended Sugar Intake
1. JSJay Shetty
  How off is the recommended daily amount of grams of sugar on any given packages, right?
2. JIJessie Inchauspé
  Mm.
3. JSJay Shetty
  So if you look at any processed food or any packaged food-
4. JIJessie Inchauspé
  Yeah
5. JSJay Shetty
  ... it will say this is 30% of your daily amount.
6. JIJessie Inchauspé
  Yeah.
7. JSJay Shetty
  How wrong is the daily amount?
8. JIJessie Inchauspé
  Well, so the American Heart Association recommends no more than 25 grams of added sugar I think for women, and 50 grams for men, something like that. But we don't need any of this sugar. We don't need to eat any sweet stuff at all. Your body does not need sugar to live. So that is an upper limit-
9. JSJay Shetty
  Wow
10. JIJessie Inchauspé
  ... if you will. Yeah. That's an upper limit. It's like saying-
11. JSJay Shetty
  Yeah, whereas we're seeing it as the basic requirement.
12. JIJessie Inchauspé
  Yeah. It's like saying, uh, I don't know, three cigarettes are allowed a day. It's like it doesn't mean you should smoke cigarettes.
13. JSJay Shetty
  Yeah.
14. JIJessie Inchauspé
  It means like that's the upper limit after which real problems start happening. But it's better to have zero.
15. JSJay Shetty
  Mm-hmm. Mm-hmm.
16. JIJessie Inchauspé
  [laughs] But then what these recommendations don't take into account is when are you eating the sugar? Is it first thing in the morning, so you're increasing inflammation, brain fog, increasing risk of diabetes, hurting your mitochondria, having cravings, aging faster, or is it after a lunch that had fiber at the beginning-
17. JSJay Shetty
  Mm-hmm
18. JIJessie Inchauspé
  ... of a meal where the impact is gonna be way less hardcore on your health?
19. JSJay Shetty
  Mm-hmm.
20. JIJessie Inchauspé
  So if you, if you just keep eating the same amount of sugar as you're eating but you just change when you're eating it-
21. JSJay Shetty
  That's the first step
22. JIJessie Inchauspé
  ... you're already gonna see a big impact on your health.
23. JSJay Shetty
  Mm-hmm.
24. JIJessie Inchauspé
  Yeah.
25. JSJay Shetty
  And then second step could be reducing amounts-
26. JIJessie Inchauspé
  For sure
27. JSJay Shetty
  ... strictly.
28. JIJessie Inchauspé
  And naturally, because you're not creating that cycle of addiction-
29. JSJay Shetty
  Mm
30. JIJessie Inchauspé
  ... you're gonna have fewer cravings for the sugar anyway.
30:19 – 32:37
The Surprising Link Between Sleep & Glucose
1. JSJay Shetty
  massive impact.
2. JIJessie Inchauspé
  Mm.
3. JSJay Shetty
  But how is what you're saying having an impact on the other way?
4. JIJessie Inchauspé
  Yeah, yeah.
5. JSJay Shetty
  So I'm saying how these lifestyle choices impact my glucose cravings, but how are our glucose levels impacting our sleep?
6. JIJessie Inchauspé
  Well, for example, sleep. So sleep and glucose are, go hand-in-hand. And so what you're describing is if you wake up and you haven't slept well, you have more cravings.
7. JSJay Shetty
  Mm-hmm.
8. JIJessie Inchauspé
  And you know what else happens, which is kind of unfortunate, is that when your body is tired, it cannot regulate your glucose levels as well.
9. JSJay Shetty
  Mm-hmm.
10. JIJessie Inchauspé
  So anything you eat will create a bigger glucose spike.
11. JSJay Shetty
  Right.
12. JIJessie Inchauspé
  So for example, if you have that cake on a day when you're rested versus a day when you're super exhausted, the exhausted day, the cake will make a bigger spike. You're eating the same cake-
13. JSJay Shetty
  Mm
14. JIJessie Inchauspé
  ... but it's creating a bigger spike.
15. JSJay Shetty
  Mm.
16. JIJessie Inchauspé
  Therefore, a bigger crash. Therefore, more cravings.
17. JSJay Shetty
  Mm.
18. JIJessie Inchauspé
  And so when we're tired, we tend to crave more sweet foods, and that, that makes a bigger spike and a bigger drop. And then in turn, being on a glucose rollercoaster also makes your sleep that night worse.
19. JSJay Shetty
  Mm.
20. JIJessie Inchauspé
  Not as deep, not as restorative. So you start this vicious cycle. Okay, here's what to do to break the cycle. First of all, use the hacks when you wake up. Right? So if you're tired, have a savory breakfast. Second thing to sort of reset your glucose balance is to exercise, even just five minutes. So next time you wake up and you're tired, do five minutes of jumping jacks. Put on a YouTube video, five minutes, you know, exercise. Anything that's gonna get your muscles working is gonna help you manage your glucose levels better-
21. JSJay Shetty
  Mm, mm
22. JIJessie Inchauspé
  ... that day. And then as you steady your glucose levels, you will notice you will sleep better. And o- often people will tell me that they used to wake up in the middle of the night with a pounding heart, you know, sweats. That can be because your glucose levels are crashing as you're sleeping.
23. JSJay Shetty
  Wow.
24. JIJessie Inchauspé
  Yeah. And that's why in my study, so many people improved their sleep.
25. JSJay Shetty
  Mm-hmm.
26. JIJessie Inchauspé
  Not by taking sleeping pills, not by changing what's happening in their bedroom, just by changing how they're eating.
27. JSJay Shetty
  Yeah.
28. JIJessie Inchauspé
  Everything is connected, Jay. You cannot just look at one thing in isolation.
29. JSJay Shetty
  Mm-hmm.
30. JIJessie Inchauspé
  When you improve your glucose levels, so many systems in your body improve. It's remarkable. So you might be entering this because you want less inflammation or fewer cravings, but then what happens is you realize, "Oh, my skin is better. Oh, I sleep better. Oh, my mood has improved." [laughs] You know? All these amazing side effects. It's really beautiful to
32:37 – 38:42
How Blood Sugar Levels Affect Mental Health
1. JIJessie Inchauspé
  watch.
2. JSJay Shetty
  Yeah. You mentioned mood there. What's the connection between blood sugar levels and mental health? Because I think-
3. JIJessie Inchauspé
  Mm
4. JSJay Shetty
  ... again, even though we are making those connections now, I think often we don't recognize how correlated-
5. JIJessie Inchauspé
  Yeah
6. JSJay Shetty
  ... our diet and our mental health is.
7. JIJessie Inchauspé
  That's the reason I got into this in the first place. So when I was a teenager, I had an accident. I broke my back jumping off a waterfall. Had very intense surgery. I have lots of metal in my back now. And physically I was fine, because you recover fast when you're that young.
8. JSJay Shetty
  Mm-hmm.
9. JIJessie Inchauspé
  But then my mental health started going really down the drain. So anxiety, depression, depersonalization. My, I felt like my brain was completely broken. I didn't feel like myself anymore. And I went on a journey to try to understand how to get better, and that's what got me studying biochemistry. That's what got me into genetics. And then almost 10 years after my accident, 10 years of darkness, I finally had my first clue. I was part of a pilot experiment, and during it, I could wear a glucose monitor. And I saw, Jay, that the days where my glucose levels were spiking and dropping a lot, my mental health was worse.
10. JSJay Shetty
  Mm.
11. JIJessie Inchauspé
  And the days where my glucose levels were steady, my mental health was so much better.
12. JSJay Shetty
  Mm.
13. JIJessie Inchauspé
  And this changed everything for me because I had been completely lost for the better part of a decade, trying to understand what the heck I could do to improve my mental health.
14. JSJay Shetty
  Mm. Mm.
15. JIJessie Inchauspé
  And I was lost, let me tell you. And nobody said, "Oh, you should look at your lifestyle." But in that moment, I remember that day, I was feeling one of these episodes come on of depersonalization, which is this horrible mix of brain fog, feeling like a stranger in your own body. I mean, it's terrible. And I scan my glucose monitor, and I see one of the biggest glucose spikes I had ever seen. And so I started putting two and two together. I said, "Wait a minute. Is it possible that this glucose spike is actually causing this episode?" Anyway, so that opened the gates really wide for me. I was like, "Wow, this is fascinating." And I started doing all the research I could, and I, I saw that I wasn't alone, that most people experience glucose spikes on a daily basis even if they don't have diabetes-
16. JSJay Shetty
  Mm-hmm, mm-hmm
17. JIJessie Inchauspé
  ... and that these spikes are correlated to all the things we spoke about and to mental health.
18. JSJay Shetty
  Mm-hmm.
19. JIJessie Inchauspé
  So as I started managing my glucose levels, my mental health started improving.
20. JSJay Shetty
  Mm-hmm.
21. JIJessie Inchauspé
  And so what's the connection? Well, the cells in your brain also use glucose for energy. And so you know those three things I talked about, the mitochondrial damage, the glycation, the inflammation, the insulin? Your brain cells also feel these consequences of spikes. And we don't fully understand how the brain works, but we do understand that when these things happen in the brain, it's not good. [laughs]
22. JSJay Shetty
  Mm-hmm, mm-hmm.
23. JIJessie Inchauspé
  We also know that glucose spikes impact tyrosine levels, and tyrosine is an important molecule that regulates our mood. I wanna tell you about another really fun study.
24. JSJay Shetty
  Yeah, please.
25. JIJessie Inchauspé
  Can I? Okay.
26. JSJay Shetty
  Yeah, please. Fascinating.
27. JIJessie Inchauspé
  So bless these scientists. They're so amazing.
28. JSJay Shetty
  [laughs]
29. JIJessie Inchauspé
  Okay, so let me tell you what this study is. So scientists recruited 200 married couples.
30. JSJay Shetty
  Mm-hmm.
38:42 – 42:22
Ideal Foods Pre-Workout
1. JIJessie Inchauspé
  connected.
2. JSJay Shetty
  Absolutely. Is there a more ideal food before or after workouts?
3. JIJessie Inchauspé
  Oh, great question.
4. JSJay Shetty
  Yeah.
5. JIJessie Inchauspé
  So this actually brings me to another hack, which is the hack about movement. So as your muscles contract and as you exercise or even as you're just, you know, walking, your muscles are burning glucose for energy.
6. JSJay Shetty
  Mm.
7. JIJessie Inchauspé
  And we can use this information to our advantage. So the hack I recommend is after eating one of your meals a day, after one of your meals a day, use your muscles for 10 minutes.
8. JSJay Shetty
  Mm-hmm.
9. JIJessie Inchauspé
  Go for a walk, play with your dog, tidy your apartment. I'm a very messy person-
10. JSJay Shetty
  [laughs]
11. JIJessie Inchauspé
  ... so I do that one a lot, tidy your apartment. Do some calf raises if you're at your desk at work. Why not go to the gym?
12. JSJay Shetty
  Mm.
13. JIJessie Inchauspé
  You know, go weightlift. Because as you do this, your muscles are gonna be using some of the glucose from the meal you just ate.
14. JSJay Shetty
  Mm-hmm.
15. JIJessie Inchauspé
  And if you're an athlete and you're doing some very intense exercise, your body's gonna use up most of the glucose from whatever you eat.
16. JSJay Shetty
  Mm-hmm, mm-hmm.
17. JIJessie Inchauspé
  So the more you exercise, the more you can eat glucose before or even after actually-
18. JSJay Shetty
  Right
19. JIJessie Inchauspé
  ... um, and you'll experience much less of a spike.
20. JSJay Shetty
  Mm-hmm.
21. JIJessie Inchauspé
  So i- if you wanna eat a cookie or chocolate cake, before or after workout is actually a pretty good time to do it.
22. JSJay Shetty
  [laughs]
23. JIJessie Inchauspé
  That way, a lot of the glucose will go to your muscles instead of-
24. JSJay Shetty
  Yeah
25. JIJessie Inchauspé
  ... causing a spike.
26. JSJay Shetty
  That's what I've been trying to do. So the, the reason I'm asking is for myself, one of the things I struggle with is usually I'll wake up, I'll meditate in the morning, and then I'll drink a tea or something like that, like a w- a warm-
27. JIJessie Inchauspé
  Yeah
28. JSJay Shetty
  ... herbal tea, and then I'll go on a hike or I'll go and work out, because I've never really found what to eat before my workout that's great for me. And then when I come back, I'll eat breakfast. I'll have my savory breakfast, and I feel good, and everything feels fine, but I often wonder, could I be doing something better-
29. JIJessie Inchauspé
  Mm
30. JSJay Shetty
  ... before I go out on my hike, which, which can be like... It'll be 30 minutes normal and then 30 minutes intense incline.
42:22 – 45:21
The Benefits of Vinegar
1. JSJay Shetty
  So my nutritionist put me onto this a couple of years ago, and I hated it, but then when I saw you were rec- like, it was one of your big pillars-
2. JIJessie Inchauspé
  Oh, I know what you're about to say
3. JSJay Shetty
  ... you know what I'm about to say? Yeah.
4. JIJessie Inchauspé
  Yeah.
5. JSJay Shetty
  You- Go on.
6. JIJessie Inchauspé
  Vinegar. [laughs]
7. JSJay Shetty
  Yes, yeah. So I was drinking a cup of vinegar, like the little whatever, the shot of vinegar.
8. JIJessie Inchauspé
  Yeah.
9. JSJay Shetty
  Why a shot of vinegar before?
10. JIJessie Inchauspé
  Okay, well first of all-
11. JSJay Shetty
  And tell us why now
12. JIJessie Inchauspé
  ... a shot is not good.
13. JSJay Shetty
  Okay.
14. JIJessie Inchauspé
  You should always dilute it, because if it's a shot it's gonna hurt your teeth's enamel.
15. JSJay Shetty
  I was literally doing a shot.
16. JIJessie Inchauspé
  [laughs]
17. JSJay Shetty
  So I've gotta change that.
18. JIJessie Inchauspé
  You gotta change that. So-
19. JSJay Shetty
  And that's a lot easier to dilute, yeah.
20. JIJessie Inchauspé
  Yeah. Okay. So vinegar contains a wonderful molecule called acetic acid, and acetic acid, when you have some before a meal, is going to slow down how quickly food breaks down into glucose in your body. So it's kind of like slowing down digestion, and this is really, really good. It makes you feel fuller for longer, and the glucose molecules arrive more slowly into your blood, and that's the whole point.
21. JSJay Shetty
  Mm-hmm.
22. JIJessie Inchauspé
  So the hack is before a meal that's gonna be high in carbs, have one tablespoon of vinegar in a big glass of water.
23. JSJay Shetty
  I was not doing that. [laughs]
24. JIJessie Inchauspé
  Five to 10 minutes. Yeah. Well, I- no wonder you didn't like it if you had it as a shot, like gosh. [laughs] And it can be any type of vinegar, apple cider vinegar, white wine vinegar, cherry vinegar, whatever. You just wanna avoid the very syrupy, like, balsamic glaze.
25. JSJay Shetty
  Mm-hmm.
26. JIJessie Inchauspé
  That one's no bueno-
27. JSJay Shetty
  [laughs]
28. JIJessie Inchauspé
  ... 'cause that is full of sugar. This is an easy hack, and again, science has shown us that this ingredient that most of us have in our kitchen actually has a wonderful effect on our health.
29. JSJay Shetty
  Hmm.
30. JIJessie Inchauspé
  And i- it's been used for millennia. I mean, vinegar's been around forever, but now we understand the science behind it.
45:21 – 48:57
Put “Clothing” on Your Carbs
1. JSJay Shetty
  our snackers?
2. JIJessie Inchauspé
  Hmm.
3. JSJay Shetty
  Our snackers that are listening who are saying, "Jesse, I love this advice. I can do that for my meals, but I'm a big snacker-
4. JIJessie Inchauspé
  Okay
5. JSJay Shetty
  ... and I turn towards..." I mean, today if you look at it, whether it's a protein bar, but I guess protein bars is such a common go-to snack-
6. JIJessie Inchauspé
  Yeah
7. JSJay Shetty
  ... but they have really high sugar.
8. JIJessie Inchauspé
  It depends on the bar.
9. JSJay Shetty
  Yeah.
10. JIJessie Inchauspé
  It really depends. So look at the ingredients always. And if you s- so when you look at the ingredients list on the back of a product, they are ordered by weight.
11. JSJay Shetty
  Hmm.
12. JIJessie Inchauspé
  So if the first ingredient says sugar, that means sugar is the most important ingredient in that product.
13. JSJay Shetty
  Yeah.
14. JIJessie Inchauspé
  And then they decrease, right, in, in, in weight. So if you see in the first five ingredients of anything, whether it's a protein bar or yogurt, if there's any type of sugar in the first five ingredients, then that product is dessert.
15. JSJay Shetty
  Hmm.
16. JIJessie Inchauspé
  Okay? So if it says, like-
17. JSJay Shetty
  That's such a great tip.
18. JIJessie Inchauspé
  Yeah. And it doesn't have to say just sugar. It can say something like date puree, honey, dextrose, fruit juice concentrate. It has, uh, in, in Glucose Revolution I have the whole list, but, uh, manufacturers use lots of fancy words-
19. JSJay Shetty
  Hmm
20. JIJessie Inchauspé
  ... to not make it sound like just cane sugar.
21. JSJay Shetty
  Mm-hmm.
22. JIJessie Inchauspé
  But actually it's just cane sugar.
23. JSJay Shetty
  Yeah.
24. JIJessie Inchauspé
  It's all the same molecules.
25. JSJay Shetty
  Right.
26. JIJessie Inchauspé
  Right?
27. JSJay Shetty
  Yeah.
28. JIJessie Inchauspé
  So sometimes you could take a-
29. JSJay Shetty
  Your body's not telling the difference, as you said.
30. JIJessie Inchauspé
  No. No difference. So that's for the protein bars. And then for the snackers, okay, I have a hack-
48:57 – 52:50
Fruits Are Healthy Until They Gets Processed
1. JSJay Shetty
  Yeah, absolutely. In the book you talk about there's some research that says that eating fruit first thing in the morning without any other foods is best for digestion.
2. JIJessie Inchauspé
  Mm.
3. JSJay Shetty
  Would eating it as a singular food first thing in the morning impact blood sugar? Like, what's your take on that?
4. JIJessie Inchauspé
  Well, you know this, this idea of, oh, if you eat fruit as dessert, it's gonna rot in your stomach-
5. JSJay Shetty
  Mm-hmm
6. JIJessie Inchauspé
  ... or it's gonna putrefy, that's kind of a urban myth that's been floating around. So if you look at the ideal food order from that-
7. JSJay Shetty
  Yes
8. JIJessie Inchauspé
  ... science, you should eat the sugar last.
9. JSJay Shetty
  Mm-hmm.
10. JIJessie Inchauspé
  Right? And fruit is also in the sugar category. And so how do you reconcile both of those things? And people have asked me a lot about this concept of, oh, fruit for dessert is gonna rot in your stomach. Turns out there's no scientific evidence to support that. Nothing can rot in your stomach. Nothing can putrefy in your stomach. Sug- uh, sugar eaten last or fruit eaten last does not do that, okay?
11. JSJay Shetty
  Mm.
12. JIJessie Inchauspé
  Now, even though most of us think that a piece of fruit is supernatural, they're like, "Oh, a banana, oh, a peach. Like, that's nature's bounty."
13. JSJay Shetty
  Mm-hmm.
14. JIJessie Inchauspé
  Turns out, Jay, the fruit that we find today in supermarkets is actually not natural.
15. JSJay Shetty
  Mm.
16. JIJessie Inchauspé
  Humans are very good at breeding stuff. So humans have bred gray wolves into Chihuahuas.
17. JSJay Shetty
  [laughs]
18. JIJessie Inchauspé
  Right?
19. JSJay Shetty
  Yeah, yeah.
20. JIJessie Inchauspé
  And loads of other-
21. JSJay Shetty
  Yes
22. JIJessie Inchauspé
  ... breeds of dogs.
23. JSJay Shetty
  Yeah.
24. JIJessie Inchauspé
  We've also bred our fruit-
25. JSJay Shetty
  Mm
26. JIJessie Inchauspé
  ... and our plants to be very sweet-
27. JSJay Shetty
  Mm-hmm
28. JIJessie Inchauspé
  ... and full of sugar.
29. JSJay Shetty
  Mm-hmm.
30. JIJessie Inchauspé
  If you compare a banana from today to an ancestral banana, they look nothing alike.
52:50 – 58:17
STOP Counting Your Calories
1. JSJay Shetty
  ... it's really tough. Uh, one of your other hacks, uh, is stop counting calories.
2. JIJessie Inchauspé
  Yeah
3. JSJay Shetty
  And I wanted to talk about that because I think that's what all of us do.
4. JIJessie Inchauspé
  [laughs]
5. JSJay Shetty
  And again, that, again, the recommended 2,000 for women and 2,500-
6. JIJessie Inchauspé
  Yeah
7. JSJay Shetty
  ... for men seems to be, like, such a big figure that we focus our whole diet plans-
8. JIJessie Inchauspé
  Uh-huh
9. JSJay Shetty
  ... on and lives on.
10. JIJessie Inchauspé
  I love this question. Do you know, Jay, how people used to measure the amount of calories in a food?
11. JSJay Shetty
  No, I don't know.
12. JIJessie Inchauspé
  Okay. So if they wanted to measure the amount of calories in a donut, here's what they used to do. They would put the donut in a little box, and they would put this box in a bigger, like an aquarium, like a, a big basin of water, okay? They'd put the donut box at the bottom of the aquarium, and then they would light the donut inside the box on fire. The donut would burn, and then they would measure by how many degrees the water in the aquarium increased.
13. JSJay Shetty
  Oh my gosh.
14. JIJessie Inchauspé
  So... And that would give you the number of calories in the donut.
15. JSJay Shetty
  Wow.
16. JIJessie Inchauspé
  The calories is just a measure of how much heat-
17. JSJay Shetty
  Mm
18. JIJessie Inchauspé
  ... is given up when something is burned.
19. JSJay Shetty
  Mm.
20. JIJessie Inchauspé
  So if you were to put an avocado in that box and burn it, it might increase the water temperature around it by the exact same number of degrees. Therefore, you would say this donut and this avocado have the same number of calories.
21. JSJay Shetty
  Mm.
22. JIJessie Inchauspé
  Now, it seems pretty obvious-
23. JSJay Shetty
  Yeah
24. JIJessie Inchauspé
  ... that this is kind of a silly way to measure food. It's almost like saying, "Oh, this book and this book have the same number of pages."
25. JSJay Shetty
  Pages, yeah.
26. JIJessie Inchauspé
  "Therefore, they're the same book."
27. JSJay Shetty
  Yeah.
28. JIJessie Inchauspé
  This is not the case, right?
29. JSJay Shetty
  Totally.
30. JIJessie Inchauspé
  My book and your book might have the same number of pages, but they're not about the same topic, they're not from the same author, they don't give you the same information, don't give you the same emotion, right? And so if we just talk about foods based on how many calories they contain, we're missing what's actually key.
58:17 – 1:01:15
The Anti-Spike Formula
1. JSJay Shetty
  Jessie, we've talked about so many things today, but one thing I wanted to ask you about was the use of supplements.
2. JIJessie Inchauspé
  Mm.
3. JSJay Shetty
  I take a lot of supplements every day. I've felt better because of them.
4. JIJessie Inchauspé
  Mm.
5. JSJay Shetty
  It's had a big impact on my personal life. And I was always someone who was playing around. I think supplements are also things that you have to test and experiment and see what works for you as a combination.
6. JIJessie Inchauspé
  Yeah.
7. JSJay Shetty
  What's your take on supplements?
8. JIJessie Inchauspé
  Well, I know supplements in the glucose space, right? And I, I can't comment on all the other stuff. I'm sure there's great things for other stuff you're trying to optimize. But when it comes to glucose... So people often ask me, "Instead of doing the vinegar hack, can I take a vinegar gummy?"
9. JSJay Shetty
  Mm-hmm.
10. JIJessie Inchauspé
  "When I can't have a veggie starter, can I take fiber pills? My dad has diabetes, doesn't wanna change his diet. What can I give him?" And I spent the last few years researching extensively this space, and what are some cool molecules that could actually help your glucose levels? Unfortunately, what's on the market today At worst, actually contains sugar and creates a glucose spike under the guise of gonna help you with your glucose levels, and that's just so annoying to me. And there's some good stuff out there, but I've actually created something incredible that is the best thing on the market if you want to help your journey to steady glucose with a supplement.
11. JSJay Shetty
  Mm-hmm.
12. JIJessie Inchauspé
  Now, I'll explain what it is, but I don't want people to think this is a magic pill. You should do the food hacks first and foremost, okay? That is gonna have the biggest, most powerful impact on your health.
13. JSJay Shetty
  Mm-hmm.
14. JIJessie Inchauspé
  But a supplement can also help. So I've identified four plants, Jay, that have existed forever-
15. JSJay Shetty
  Mm-hmm
16. JIJessie Inchauspé
  ... but that recent science has shown have an incredible impact on our glucose levels. These are white mulberry leaf, lemon extract, cinnamon, and antioxidants from green vegetables.
17. JSJay Shetty
  Mm-hmm.
18. JIJessie Inchauspé
  I've put them all together into a capsule. You take it before a meal-
19. JSJay Shetty
  Mm-hmm
20. JIJessie Inchauspé
  ... and it reduces the glucose spike of your meal by up to 40%.
21. JSJay Shetty
  Wow.
22. JIJessie Inchauspé
  And this is more powerful than vinegar, which was up to 30%.
23. JSJay Shetty
  I want it.
24. JIJessie Inchauspé
  I know.
25. JSJay Shetty
  Give it to me now.
26. JIJessie Inchauspé
  I got some in my bag for you.
27. JSJay Shetty
  Okay, good. [laughs] I'm, Jay, I'm being serious.
28. JIJessie Inchauspé
  I've got some.
29. JSJay Shetty
  Yeah.
30. JIJessie Inchauspé
  So if you want extra help, this is the thing you need. It's called Anti-Spike Formula. You can find it on my website, antispike.com. And it not only has this immediate impact on the glucose spike of a meal, it also builds up benefit over time.
1:01:15 – 1:04:22
The Truth About Ozempic
1. JSJay Shetty
  your take on Ozempic? I mean, based on-
2. JIJessie Inchauspé
  Mm
3. JSJay Shetty
  ... what you just mentioned there, what's been your assessment of it? I'm sure you've seen people who are on it.
4. JIJessie Inchauspé
  Yeah. Listen, I think for a lot of people it's been kind of a godsend. Um, they've really struggled their whole life with their weight, and for some people, that's their objective, right?
5. JSJay Shetty
  Mm-hmm.
6. JIJessie Inchauspé
  So whether you take it or you don't take it, it's not m- my place to judge. But what I've found, Jay, is that if you think about it, this craze has shown us that we live in a society in which our food system is so toxic that we need to take a pill to prevent us from eating the food around us.
7. JSJay Shetty
  Mm.
8. JIJessie Inchauspé
  Do you understand how sad that is?
9. JSJay Shetty
  Mm.
10. JIJessie Inchauspé
  So I just feel a bit worried and a bit disheartened that we've gone to, we've gone to that place. And also, when people lose weight on Ozempic, they don't just lose fat, they also lose muscle mass.
11. JSJay Shetty
  Mm.
12. JIJessie Inchauspé
  And so when you stop taking Ozempic and if you, um, gain weight back, you often just gain fat back.
13. JSJay Shetty
  Mm.
14. JIJessie Inchauspé
  And so overall, you're in a worse place. So whether or not you take it, it's important to learn my hacks.
15. JSJay Shetty
  Mm-hmm.
16. JIJessie Inchauspé
  So that way-
17. JSJay Shetty
  Sustain it
18. JIJessie Inchauspé
  ... when you stop it, you sustain it, right?
19. JSJay Shetty
  Mm.
20. JIJessie Inchauspé
  But, um, yeah. I mean, wow. Wow, what can I say?
21. JSJay Shetty
  [laughs]
22. JIJessie Inchauspé
  Crazy world we live in.
23. JSJay Shetty
  Yeah, absolutely.
24. JIJessie Inchauspé
  Yeah.
25. JSJay Shetty
  And I appreciate you touching on that cultural challenge that we have-
26. JIJessie Inchauspé
  Mm
27. JSJay Shetty
  ... on a number of parts in our conversation, and I really think that that's at the heart of a lot of what you're saying is that everyone out there who's listening right now who feels like they don't like the way they eat, they don't like what they eat, they judge their body, they look at the mirror first thing in the morning and criticize themselves, it all comes from programming and conditioning.
28. JIJessie Inchauspé
  It's not your fault.
29. JSJay Shetty
  It's not your fault.
30. JIJessie Inchauspé
  No.
1:04:22 – 1:11:10
Jessie on Final Five
1. JSJay Shetty
  And Jessie, we end every conversation with a Final Five, which is our Fast Five on the podcast. And, uh, I'm excited to, uh, see what you answer.
2. JIJessie Inchauspé
  Yay.
3. JSJay Shetty
  So they have to be answered in one word to one sentence maximum.
4. JIJessie Inchauspé
  Got it.
5. JSJay Shetty
  So Jessie, here are your Final Five. The first question is, what is the best advice you've ever heard or received when it comes to health?
6. JIJessie Inchauspé
  Symptoms are messages.
7. JSJay Shetty
  Hm. I'm gonna let you expand 'cause I like that.
8. JIJessie Inchauspé
  Okay.
9. JSJay Shetty
  Yeah.
10. JIJessie Inchauspé
  If you feel symptoms from acne to psoriasis to infertility to brain fog, these are not something to suppress. They are messages. They are your body trying to communicate with you, to tell you, "Hey, there's something wrong. I need your help."
11. JSJay Shetty
  Mm.
12. JIJessie Inchauspé
  Don't suppress, don't feel bad about the symptoms. Flip the script. Talk to your body. Be like, "Okay, why is there all this eczema on my arm? What's going on?" That's inflammation. That's inside. Can I help you? You see what I mean?
13. JSJay Shetty
  Mm.
14. JIJessie Inchauspé
  So symptoms are messages.
15. JSJay Shetty
  How, how do you think we often process symptoms instead of as messages?
16. JIJessie Inchauspé
  We- ... think our body is fighting us.
17. JSJay Shetty
  Mm.
18. JIJessie Inchauspé
  We're like, "Body, why are you against me?"
19. JSJay Shetty
  Mm.
20. JIJessie Inchauspé
  We don't understand it's crying for help.
21. JSJay Shetty
  Mm.
22. JIJessie Inchauspé
  It's not against... Your body just wants to keep you alive. Your body's not trying to be annoying, I promise. Your body's trying to keep you alive. [laughs]
23. JSJay Shetty
  That's so good. That's so good. I love that.
24. JIJessie Inchauspé
  Yeah.
25. JSJay Shetty
  Your body is not trying to be annoying. [laughs]
26. JIJessie Inchauspé
  Yeah. [laughs]
27. JSJay Shetty
  I love that.
28. JIJessie Inchauspé
  Yeah.
29. JSJay Shetty
  No, it's so true.
30. JIJessie Inchauspé
  And your body's so much smarter than you.

Episode duration: 1:11:10

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