Scientist REVEALS Shocking Sugar Research That Changes EVERYTHING (Hacks That HEAL!) Glucose Goddess

Jessie Inchauspé 0:00 The solution to this crazy food landscape that we live in, food environment, is not to cut out stuff. You can eat whatever you want. If you really wanna eat some sugar, the best time to eat that sugar so that you have maximum dopamine from it, maximum pleasure, and less impact on your body is gonna be-

Lewis Howes 0:17 Many of us were taught that healthy eating is the food pyramid or restricting calories, but it is not that simple. One French scientist is teaching us the best hacks to eat right and keep our blood sugar level.

Jessie Inchauspé 0:28 My name is Jessie Inchauspé. I was like, "Oh my God, is there a connection between what I'm eating and my mental health?"

Lewis Howes 0:36 Wow.

Jessie Inchauspé 0:37 And I found these hacks in the scientific studies. I applied them to myself, and then I finally felt like I had a first tool to improve my mental health.

Lewis Howes 0:44 Wow.

Jessie Inchauspé 0:45 Nobody is immune to this crazy marketing, to diet culture. It is everywhere. It's kind of a prison, and I'm trying to help women understand it's not about the weight. Like, diet culture, diet, losing five pounds before summer, that is toxic.

Lewis Howes 0:59 Right

Jessie Inchauspé 0:59 And the diet industry is making so much money off your back.

Lewis Howes 1:02 I think a lot of people don't feel free today with food, diets, restrictions. So how do we apply these hacks without feeling like it's some new trend, but more understanding it's more intuitive for me to just live a holistic healthy life?

Jessie Inchauspé 1:16 Yeah. Well, first of all...

Lewis Howes 1:20 Welcome back, everyone, to The School of Greatness. Very excited about our guest. We have the inspiring Jessie Inchauspé in the house, The Glucose Goddess. Good to see you.

Jessie Inchauspé 1:28 Hi, Lewis. Thank you for having me.

Lewis Howes 1:30 So excited that you are here. We just spent, I don't know, the last 45 minutes talking about-

Jessie Inchauspé 1:35 Life

Lewis Howes 1:35 ... everything, everything that I wish we were t- talking about on here.

Jessie Inchauspé 1:38 [laughs]

Lewis Howes 1:38 So we're gonna repeat ourselves-

Jessie Inchauspé 1:39 Okay

Lewis Howes 1:39 ... and get into this. And there's something that I've been fascinated about with your work and your message around something that's related to me, which is sugar.

Jessie Inchauspé 1:49 Mm.

Lewis Howes 1:49 I've never been drunk. I've never been high.

Jessie Inchauspé 1:51 Really?

Lewis Howes 1:52 I've never tri- I never tried mushrooms. I never done any type of psychedelic. Um, you know, uh, it's just been something I've never done. I've tried sips of alcohol, but I've never been drunk.

Jessie Inchauspé 2:03 Why?

Lewis Howes 2:05 A number of reasons. That is probably for a whole other episode.

Jessie Inchauspé 2:08 Okay.

Lewis Howes 2:09 But, um, my brother went to prison when I was eight for selling drugs to an undercover cop. That was the first thing that I was like, oh, just trying something, where could it lead to?

Jessie Inchauspé 2:20 Yeah.

Lewis Howes 2:21 What could this lead to? I'm sure it's harmless if you just do a little bit here and there, but I just don't wanna end up here. When you go visit a visiting s- uh, uh, room of a, of a prison every weekend for four and a half years, it's heartbreaking. It's sad. And so that was an early impression that was like, "Okay, I don't wanna get into that type of trouble." Um, and also in sports, a lot of my teammates were drinking all the time. Were doing drugs, marijuana, and I saw that it made them slow-minded, and it gave me an advantage on the athletic field. So I was just like, "Oh, this is hurting them the next day when they drink. They're not as fast. They're not as sharp. They show up sloppy. They're not on time. Therefore, the coach is not gonna put them in the game. How can I have the edge or the advantage?" And it just stuck with me.

Jessie Inchauspé 3:08 Wow.

Lewis Howes 3:08 I was like, "Why start in my 20s after sports was done when there was so much benefit to not ingesting those things that are poisonous in your body?"

Jessie Inchauspé 3:18 That's very evolved of you.

Lewis Howes 3:19 Well, I don't know. It was maybe... But the thing that is not evolved of me-

Jessie Inchauspé 3:22 Is it? [laughs]

Lewis Howes 3:23 ... is all the sugar

Lewis Howes 3:24 that I have consumed most of my life.

Jessie Inchauspé 3:25 I feel the same. You know, I don't drink alcohol, and people when they say, "Why don't you drink?" I'm like, "I have another poison I prefer." It's chocolate ice cream.

Lewis Howes 3:32 I know, right?

Jessie Inchauspé 3:32 Yeah. Yeah, yeah, yeah.

Lewis Howes 3:33 I could eat a gallon of ice cream.

Jessie Inchauspé 3:35 Same. [laughs]

Lewis Howes 3:35 Gallon. Buckets.

Jessie Inchauspé 3:36 When I'm here in LA, I order, you know, the Van Leeuwen's Chocolate Fudge Brownie.

Lewis Howes 3:39 Oh, it's so good. So good.

Jessie Inchauspé 3:40 And I eat it by myself on my couch at 11:00 PM. I'm like, "What am I doing?"

Lewis Howes 3:43 I know, right?

Jessie Inchauspé 3:43 It's so good. [laughs]

Lewis Howes 3:43 It's so good.

Jessie Inchauspé 3:44 Yeah. [laughs]

Lewis Howes 3:44 And that is, that is the, uh, I think one of the greatest addictions is sugar right now.

Jessie Inchauspé 3:49 Mm-hmm.

Lewis Howes 3:49 And it is linked to so many different mental health challenges, diseases-

Jessie Inchauspé 3:53 Yes

Lewis Howes 3:53 ... weight gain, all these things-

Jessie Inchauspé 3:55 Yes

Lewis Howes 3:55 ... that cause harm on our bodies, our relationships, and our lives.

Jessie Inchauspé 4:00 Totally, and the solution, ideally, we would stop eating sugar altogether, but to me that is impossible and quite painful. I don't want Brussels sprouts for my birthday.

Lewis Howes 4:10 Right. [laughs]

Jessie Inchauspé 4:10 I wanna, I wanna-

Lewis Howes 4:10 Whenever you-

Jessie Inchauspé 4:11 I want a triple fudge chocolate cake, you know?

Lewis Howes 4:13 I know, right?

Jessie Inchauspé 4:13 So my work has been about how do you help people eat the sugar that they love in a way that is less damaging to their health? So you get the dopamine, you get the pleasure molecule in your brain, but you don't get, we'll talk about it, but the glucose spike, the addiction rollercoaster, the inflammation, et cetera.

Lewis Howes 4:29 Mm-hmm.

Jessie Inchauspé 4:29 And I think that's why this work has res- resonated so much with people. And nothing is off limits. You can still eat the carbs and the sugar, but in a specific way so that you also help your health at the same time.

Lewis Howes 4:41 Yes. 'Cause I think, you know, when I think about I, I'm a very disciplined human being with everything else.

Jessie Inchauspé 4:47 Mm-hmm.

Lewis Howes 4:48 And to think about cutting out sugar completely, even though I know that it has some damaging effects on me, just makes me feel like, well, what's the point of life if I'm gonna cut everything out?

Jessie Inchauspé 4:57 Aw.

Lewis Howes 4:57 You know? It's like I wanna enjoy something.

Jessie Inchauspé 4:59 What's your favorite sugar? So before we started rolling-

Lewis Howes 5:01 Oh, God

Jessie Inchauspé 5:01 ... you opened my book to the, uh, salted-

Lewis Howes 5:04 Oh, my God

Jessie Inchauspé 5:04 ... chocolate nut brittle recipe.

Lewis Howes 5:05 Yeah, that's just amazing. I mean, my ma- uh, it's probably, like, cake and ice cream and brownies and things like that.

Jessie Inchauspé 5:09 Are you into chocolate?

Lewis Howes 5:10 Yeah, of course.

Jessie Inchauspé 5:11 Yeah.

Lewis Howes 5:11 Yeah, I mean, I could eat every type of ice cream, sugar, cookies, candies. All the processed sugar you can think of, I enjoy it, which is not a good thing. Because when I eat non-processed sugar and I kind of stop eating the candy bar processed, I guess, essence of sugar, and I have more dark chocolate with some honey or something or some sea salt, like, I enjoy that, too.

Jessie Inchauspé 5:32 Mm-hmm.

Lewis Howes 5:33 So it's learning how to enjoy it differently.

Jessie Inchauspé 5:35 Yes.

Lewis Howes 5:35 But what I've heard you talk about is the thing that is cool about your method, 'cause I was kinda worried as I started researching about you originally, number one is because there are so many different methods, strategies, diets, hacks in the food, nutrition, health, and wellness space-

Jessie Inchauspé 5:54 Oh, yeah

Lewis Howes 5:54 ... that I think cause a lot more harm than they do helping people because it is so restrictive.

Jessie Inchauspé 6:00 Mm-hmm.

Lewis Howes 6:00 But one of the first pages of your book, uh, talks about this is not a restrictive diet.

Jessie Inchauspé 6:05 First of all, this is not a diet.

Lewis Howes 6:07 Right.

Jessie Inchauspé 6:08 This is- These are basic common sense strategies that probably your grandparents already had implemented into their lives, but now backed up by this modern science that allows us to see why they're so powerful. And to me, the hacks that I share, they're not on the same level as, like, the paleo diet, the keto diet. For me, they're on the same level as drink water, brush your teeth, wear sunscreen.

Lewis Howes 6:29 Yeah.

Jessie Inchauspé 6:29 We're talking about, like-

Lewis Howes 6:29 Get eight hours of sleep.

Jessie Inchauspé 6:30 Yeah, exactly.

Lewis Howes 6:31 Yeah, yeah.

Jessie Inchauspé 6:31 We're talking about just basic physiology, basic health-

Lewis Howes 6:37 Mm-hmm

Jessie Inchauspé 6:37 ... stuff that should be taught in schools.

Lewis Howes 6:39 Mm-hmm.

Jessie Inchauspé 6:39 It's not a diet, it's not a fad, it's just how your body functions, and it's

Jessie Inchauspé 6:43 understanding physiologically how and when to eat your carbs with less impact on your health.

Lewis Howes 6:47 But it's not restricting you from-

Jessie Inchauspé 6:49 No

Lewis Howes 6:49 ... eating anything.

Jessie Inchauspé 6:50 You can eat whatever you want.

Lewis Howes 6:51 Really?

Jessie Inchauspé 6:51 So let me give you an example. Yeah.

Lewis Howes 6:52 Now, you probably don't wanna overconsume on sugar-

Jessie Inchauspé 6:54 Of course

Lewis Howes 6:54 ... all day long.

Jessie Inchauspé 6:55 Of course. But, so of course sugar is not good for us, right? Sugar causes glucose spikes that leads to inflammation, aging, insulin release. But the solution to this crazy food landscape that we live in, food environment, is not to cut out stuff. I don't believe in that. I think you try that for a week, or, you know, you're like, "This year I'm never gonna eat sugar at all."

Lewis Howes 7:16 [laughs]

Jessie Inchauspé 7:16 That doesn't work.

Lewis Howes 7:17 Yeah.

Jessie Inchauspé 7:17 It never does. So what I recommend people try is try some of these techniques. For example, if you really wanna eat some sugar, let's say a cookie, a donut, or whatever, the best time to eat that sugar so that you have maximum dopamine from it, maximum pleasure, and less impact on your body, is gonna be after a meal as dessert. You wanna always avoid eating sugar on an empty stomach.

Lewis Howes 7:40 Mm.

Jessie Inchauspé 7:40 And always avoid eating sugar in the morning, okay?

Lewis Howes 7:43 Really?

Jessie Inchauspé 7:43 So... Yes. So breakfast should be savory, okay? In the morning, nothing sweet except-

Lewis Howes 7:48 Really?

Jessie Inchauspé 7:48 Yeah.

Lewis Howes 7:48 Oh, man, those pastries though-

Jessie Inchauspé 7:50 Ah

Lewis Howes 7:50 ... with chocolate inside and just... Oh, man-

Jessie Inchauspé 7:52 I know

Lewis Howes 7:52 ... the donut in the morning.

Jessie Inchauspé 7:53 Keep them for dessert after lunch, because if you have them in the morning, then what's happening in your body? As you digest that sugar and those carbs, they turn into glucose molecules, and these arrive into your bloodstream really quickly and cause what's called a glucose spike, so a blood sugar spike. And then about 90 minutes later, Lewis, your glucose levels are gonna drop. You're gonna feel a crash.

Lewis Howes 8:15 Mm.

Jessie Inchauspé 8:16 And now it's 10:00 AM, 11:00 AM, and all of a sudden you feel more cravings for sweet foods. You're like, "I need a cookie. I need some chocolate. I need a snack."

Lewis Howes 8:23 I need that spike again.

Jessie Inchauspé 8:24 And then you spike again, and then all day you're on a rollercoaster where you feel addicted to sugar. Because your brain, when you're experiencing a glucose crash after a spike, the, the cravings center in your brain actually activates and says, "Lewis, find a cookie. Find a cookie." And you wanna avoid that because then you cannot, you cannot fight against the craving center in your brain.

Lewis Howes 8:45 It's so hard.

Jessie Inchauspé 8:46 Yeah. That center is very powerful, and it's linked to evolutionary-

Lewis Howes 8:51 Mm

Jessie Inchauspé 8:52 ... uh, responses that we have to low blood sugar, so you wanna avoid that from happening. The, the way you do it is have sugar after a meal as dessert, never on an empty stomach, never as a snack, never for breakfast.

Lewis Howes 9:04 Oh, my gosh. Never as a snack.

Jessie Inchauspé 9:06 If you can.

Lewis Howes 9:06 So you eat something first before you have the sugar.

Jessie Inchauspé 9:10 Exactly. Or if you really need the snack, the sugar snack, what you do is another hack that I call put clothing on your carbs.

Lewis Howes 9:17 Mm.

Jessie Inchauspé 9:17 So what does that mean? So first of all, carbs. Carbs are two types of foods, starches, so that's bread, pasta, rice, potatoes, oats, or sugars, anything that tastes sweet from a banana to chocolate cake. Those are carbs, okay? When you eat them on their own, for example, a slice of cake on its own or a bowl of pasta on its own, well, carbs break down to glucose molecules. So those naked carbs, very quickly they end up as lots of glucose in your bloodstream, therefore a glucose spike. What you wanna do instead is put some clothing on your carbs, and the clothing are proteins, fats, or fiber.

Lewis Howes 9:55 Before.

Jessie Inchauspé 9:56 Or, or with them.

Lewis Howes 9:58 Really?

Jessie Inchauspé 9:58 You can have them before or with them. So for example-

Lewis Howes 10:00 So you could have a bite of cake, but then have something else-

Jessie Inchauspé 10:02 Yes, you could-

Lewis Howes 10:02 ... of fat within that

Jessie Inchauspé 10:03 ... yeah, you could have, like, some Greek

Jessie Inchauspé 10:05 yogurt with the chocolate cake, or with the bowl of pasta, add some-

Lewis Howes 10:08 Mm

Jessie Inchauspé 10:08 ... chicken or some cheese or some spinach, right? Put clothing on your carbs.

Lewis Howes 10:12 Don't eat it naked.

Jessie Inchauspé 10:13 Exactly. Never eat your carbs naked so that they don't cause as big of a glucose spike. Because when you put clothing on those carbs, digestion happens more slowly.

Lewis Howes 10:22 Mm.

Jessie Inchauspé 10:23 So you're still eating the carb that you love with less impact on your glucose levels. And this is just one of many different hacks that I have that help us eat the stuff we love with fewer consequences on our physical and mental health.

Lewis Howes 10:34 Mm. That's powerful. So the more glucose spikes we have on a daily basis, and the more we have over time-

Jessie Inchauspé 10:42 Yeah

Lewis Howes 10:43 ... it causes us to live less?

Jessie Inchauspé 10:45 Yeah.

Lewis Howes 10:46 It won't allow us to live longer is what I'm hearing you say.

Jessie Inchauspé 10:48 It causes us to age faster-

Lewis Howes 10:50 Really?

Jessie Inchauspé 10:50 ... through a process called glycation. Yeah.

Lewis Howes 10:52 What does glycation mean?

Jessie Inchauspé 10:53 So glycation and glucose kind of sound like the same word. They're similar. Glucose, glycation, and this is why. First of all, before we talk about glycation, I have to explain something to you. So you know when you put a chicken in the oven and it goes from pink to cooked to brown?

Lewis Howes 11:11 Mm-hmm.

Jessie Inchauspé 11:12 What actually happened is that in the oven it glycated. Glycation was, is the cooking process-

Lewis Howes 11:17 Mm

Jessie Inchauspé 11:17 ... of the chicken. Now, did you know that as a human being, from the moment you're born, you slowly glycate? You slowly cook.

Lewis Howes 11:26 You start to cook.

Jessie Inchauspé 11:27 Yes, like a chicken in the oven. And then when you're fully cooked, you die. I know it sounds crazy-

Lewis Howes 11:32 Interesting

Jessie Inchauspé 11:32 ... but it is true. And on the inside, you're actually browning.

Lewis Howes 11:36 Huh.

Jessie Inchauspé 11:36 So if you look at the cartilage of a baby, it's white. If you look at the cartilage of somebody who's 100 years old, it's brown.

Lewis Howes 11:43 Wow.

Jessie Inchauspé 11:43 It's been glycated. Glycation is cooking, and it's aging. Now, why am I telling you this? Because every time you have a glucose spike, it accelerates glycation. Glucose causes this cooking cl- causes this glycation-

Lewis Howes 11:59 Ooh

Jessie Inchauspé 11:59 ... causes this aging. So the more glucose spikes you have, the faster you age.

Lewis Howes 12:04 Wow.

Jessie Inchauspé 12:04 And this shows on your skin as wrinkles, right? I'm actually 85 years old, but you can't tell-

Lewis Howes 12:09 [laughs]

Jessie Inchauspé 12:09 ... 'cause I don't have glucose spikes. [laughs] And it also ages your organs within. And that's just one of the few things that happen when you have too many glucose spikes over time.

Lewis Howes 12:19 Wow.

Jessie Inchauspé 12:20 Mm-hmm.

Lewis Howes 12:20 How many glucose spikes is ideal to have on a daily basis? Like, what's the optimal amount of spikes that we should have to-

Jessie Inchauspé 12:28 As little as possible, I would say.

Lewis Howes 12:29 How do you keep... I mean, besides not eating, I guess, how do you not have a glucose spike when you're eating foods?

Jessie Inchauspé 12:35 You avoid eating too many carbs on their own, too many carbs for breakfast, too many processed foods. But I don't want people to become too obsessed with keeping their glucose levels perfectly steady, because you can actually do that in some unhealthy ways. What I want people to think about is do they have symptoms of glucose spikes? Do they feel cravings for sugar? Do they feel tired throughout the day? Do they ever experience brain fog, mental slowness? Do they not sleep very well? Do they have inflammation on their skin, like acne, psoriasis, eczema, et cetera? Those are all signs of glucose spikes. If you can never leave the house without a snack because you know you're gonna be hungry every couple of hours, that's glucose spikes causing that. And so as we implement these hacks, you can actually check in with yourself and see that these symptoms are improving. You don't have to wear a glucose monitor. You don't have to track your glucose levels to see the spikes or the no spikes. You will feel better, and pretty quickly too, because your glucose levels respond in a matter of minutes

Jessie Inchauspé 13:38 to what you eat-

Lewis Howes 13:38 Mm

Jessie Inchauspé 13:38 ... and what you do. So I recommend people learn to check in with themselves and see how they feel.

Lewis Howes 13:43 What is the optimal amount of eating in a day to manage glucose-

Jessie Inchauspé 13:48 Mm

Lewis Howes 13:49 ... in a good way?

Jessie Inchauspé 13:51 Uh, are you into intermittent fasting?

Lewis Howes 13:53 Yeah.

Jessie Inchauspé 13:54 Kind of?

Lewis Howes 13:54 Yeah, yeah.

Jessie Inchauspé 13:55 It's been very trendy recently.

Lewis Howes 13:56 Uh-huh.

Jessie Inchauspé 13:57 Um, but you don't actually need to fast for many hours a day to have healthy glucose levels. You don't need-

Lewis Howes 14:02 Really?

Jessie Inchauspé 14:03 No. It's more about what you eat, right? So-

Lewis Howes 14:06 So you don't need to skip breakfast, you don't need to skip dinner.

Jessie Inchauspé 14:09 No, you don't.

Lewis Howes 14:09 You don't need to have 500 calories a day-

Jessie Inchauspé 14:11 No

Lewis Howes 14:11 ... and, and restrict calories-

Jessie Inchauspé 14:13 No

Lewis Howes 14:13 ... to... Now, are you still gonna look healthy and lose weight in this process, or are you gonna gain weight if you're just eating whatever-

Jessie Inchauspé 14:21 No

Lewis Howes 14:21 ... and in the right order?

Jessie Inchauspé 14:22 Well, so there's the order thing, but the hacks that I share, they allow you to stop focusing on the calories, stop focusing on the restriction, and just kind of understand what molecules are in your food. And then naturally, as you focus on these glucose hacks, a lot of other things fall into place because you're less hungry. You have fewer cravings for all the processed junk, so-

Lewis Howes 14:41 Your hormones are healthier.

Jessie Inchauspé 14:42 Exactly. Your hunger hormones are more balanced instead of you feeling famished every two hours. So naturally, when you focus on the hacks, a lot of things fall into place into your body. And then on the, on the fasting topic, I just wanna remind people that intermittent fasting is not necessary to have a healthy body. You don't need to fast in order to be healthy. It's much more important to eat well in a way that keeps your glucose levels steady than to restrict your eating window, for example. Especially for females, we have to remember that fasting is actually a stressor on the body. So if you already have a life where stressful job, kids to take care of, you don't sleep a lot, you drink coffee, you do intense cardio exercise, maybe you do cold showers, you add fasting on top of that, that is a lot of stress for your body to handle, and that's why you see some women who are piling on all these things, their hormones are breaking down. They feel exhausted all the time. Their body is just being like, "No, that's too much stress." So I love fasting when I'm on vacation, for example, and it feels like an easy stress to add on, but when I'm working and I'm doing lots of stuff, I prefer to have breakfast, to have a savory breakfast, as I explained, to keep my glucose levels steady, and to just eat three times a day. You know?

Lewis Howes 15:54 Really?

Jessie Inchauspé 15:54 Yeah.

Lewis Howes 15:55 Something you mention here that I love is around freedom.

Jessie Inchauspé 16:01 Yeah.

Lewis Howes 16:01 And I think a lot of people don't feel free today with food, diets, restrictions, needing to biohack their life all the time. It feels like they always have to do something else or restrict something they love in order to be healthy-

Jessie Inchauspé 16:18 Yeah

Lewis Howes 16:18 ... in order to optimize their, their life. And the more I'm hearing you speak about just understanding... It's almost like intuitive eating-

Jessie Inchauspé 16:27 Mm

Lewis Howes 16:27 ... as opposed to restricting, counting calories, fasting, all these other things that are, that are trendy right now. So i- because my fear is that a lot of women specifically, and now men more, more so with social media, feel like they need to look perfect all the time. They feel like they need to eat a certain way and be on the recent trends in order for their bodies to morph in a way that makes them feel like they're enough.

Jessie Inchauspé 16:53 It's so tough, huh?

Lewis Howes 16:55 So how do we apply these hacks without feeling like it's some new trend, but more understanding it's more intuitive for me to just live a holistic healthy life?

Jessie Inchauspé 17:06 Yeah. Well, first of all,

Jessie Inchauspé 17:08 if it's not calling you and you... Like, don't do it, right? It's totally fine. Whatever works for you. But I found a lot of benefit from people switching from the fads and the restricting and the intense stuff, and that relationship with your body that becomes a forceful relationship. It's like you're battling with your body every day.

Lewis Howes 17:28 Right.

Jessie Inchauspé 17:28 Right? You're like, "Ugh," holding on really strongly and trying to prevent these, these, this hunger and these cravings and just trying to be really tight.

Lewis Howes 17:35 And have willpower.

Jessie Inchauspé 17:36 Yeah.

Lewis Howes 17:36 It's so hard to have willpower.

Jessie Inchauspé 17:37 So hard.

Lewis Howes 17:38 Forever.

Jessie Inchauspé 17:39 So hard. And a lot of these fads, unfortunately, they're just not based on science, right? They're, they are marketing machines. So and that's also being used by the food industry to sell you more processed foods, et cetera. So I think what people will find in my work is I'm a biochemist, and so I'm coming back to the principles of physiology. How does your body actually work, and how does food impact your hormones, your cells, your energy levels, your mitochondria? I'm not trying to push some crazy new extreme diet. I'm just showing you some simple stuff that actually has been used for centuries. But, uh, it's not very groundbreaking when you think about it. Let me tell you and give you an example. So the four hacks in my second book are savory breakfast instead of a sweet one, vinegar- Before you eat carbs, a vegetable starter, so starting your meals with veggies, and moving after eating.

Lewis Howes 18:27 And what's the science behind all those hacks?

Jessie Inchauspé 18:29 Okay. So savory breakfast instead of a sweet one. First of all, that's been done since forever. Sweet breakfasts, that's an invention of the food industry, okay? We didn't use to have dessert for breakfast. It doesn't make any sense. We used to have meat and potatoes. So savory breakfast instead of a sweet one because if you have a savory breakfast that's built around protein and not, let's say, orange juice and granola, which is pure glucose, then your glucose levels are gonna stay nice and steady with the savory breakfast instead of having a big spike and then that addiction rollercoaster we talked about, so the spike and the cravings, and the spike and the cravings, and the spike and the cravings. You don't wanna be on that rollercoaster because then that prevents you from living the day you want to live. It prevents you from being able to use your energy and your passion and your talents to express in the world. You are being controlled by that cravings rollercoaster if you start the day with a sweet breakfast. So that's the first one, savory breakfast. Built around protein, nothing sweet except whole fruit if you want something that tastes a little bit sweet.

Lewis Howes 19:31 Little extra.

Jessie Inchauspé 19:31 Yeah.

Lewis Howes 19:31 But after you eat the protein.

Jessie Inchauspé 19:32 Exactly. So for example-

Lewis Howes 19:34 [laughs]

Jessie Inchauspé 19:34 ... you know, uh, this morning I have- I had some leftover salmon cakes.

Lewis Howes 19:38 Mm, oh man.

Jessie Inchauspé 19:38 I had some green beans.

Lewis Howes 19:40 Sounds good.

Jessie Inchauspé 19:40 Yeah. Green beans and some rice and some Parmesan cheese. And to me, treating my breakfast like I would any other meal has completely changed my life, and it almost feels like... I often get people who tell me, "I was having a sweet breakfast my whole life, and now I'm having a savory breakfast and it feels like I've- I walked through a mirror." You know in the movies, like the Alice in Wonderland, like walking through to this s- alternate universe, parallel universe? That's how it feels because all of a sudden you're, you're in control, you're energized, you feel good. Anyway.

Lewis Howes 20:11 Interesting. Okay.

Jessie Inchauspé 20:12 So that's breakfast.

Lewis Howes 20:13 Yeah.

Jessie Inchauspé 20:13 Okay? Second hack that I love talking about is vinegar. Now, everybody has vinegar in their kitchen.

Lewis Howes 20:20 But no one uses it. [laughs]

Jessie Inchauspé 20:21 [laughs] True.

Lewis Howes 20:23 No one likes the taste

Lewis Howes 20:24 of it.

Jessie Inchauspé 20:24 True. But it's an ingredient that's been around for, around for centuries in our culture, and actually in some countries it's very well known that it's something that is good for you, it's healthy, right? In Iran, for example, they have apple cider vinegar every day. It's a health drink. But only recently have we understood why it's good for us. So the reason vinegar is so cool-

Lewis Howes 20:43 Yeah, what's the science behind it?

Jessie Inchauspé 20:45 Vinegar contains a molecule called acetic acid, okay? And acetic acid, what it does when you have it before a meal, is that it slows down the breakdown of carbs into glucose molecules. So it, it acts on enzymes in your stomach and it slows down how quickly the food you just ate is gonna be turned into individual glucose molecules and then enter your bloodstream. Okay? So the second hack is one tablespoon of vinegar in a big glass of water before a meal that contains carbs.

Lewis Howes 21:13 I've done this a bunch in the past. Not a bunch, but a handful of times, and I just feel like I have to close my nose bef- while drinking this tall glass-

Jessie Inchauspé 21:19 Yeah

Lewis Howes 21:19 ... of water because it just, it burns, it sme- it tastes bad, it smells bad.

Jessie Inchauspé 21:24 [laughs] Yeah.

Lewis Howes 21:24 It's just like, man, this is not enjoyable.

Jessie Inchauspé 21:26 Yes.

Lewis Howes 21:26 So how do you make it enjoyable-

Jessie Inchauspé 21:27 Well-

Lewis Howes 21:27 ... with vinegar? Is there, like, unflavored vinegar or, like, lemon vinegar?

Jessie Inchauspé 21:31 You can try wi- wine vinegar, and you can try making a dressing-

Lewis Howes 21:33 Interesting

Jessie Inchauspé 21:33 ... and putting it on your meal instead of-

Lewis Howes 21:35 Oh

Jessie Inchauspé 21:35 ... drinking it.

Lewis Howes 21:36 Interesting.

Jessie Inchauspé 21:36 And I know it's not great, and so I, I have some ideas about how you could use other things to have the same effect. But nonetheless, the scientific studies are there showing us it does have an impact, and it's very simple and it's cheap.

Lewis Howes 21:48 Yeah.

Jessie Inchauspé 21:49 But if you don't like it, don't force yourself. The other hacks-

Lewis Howes 21:51 But do you do that before every meal?

Jessie Inchauspé 21:52 No, I would say once a day.

Lewis Howes 21:53 Once a day.

Jessie Inchauspé 21:53 Before a meal that's high in carbs, right?

Lewis Howes 21:55 That's it.

Jessie Inchauspé 21:56 Yeah.

Lewis Howes 21:56 And what is the... When you track this with a glucose monitor or how you're tracking it, what do you see the spike doing instead?

Jessie Inchauspé 22:02 You see 30% reduction in the glucose spike.

Lewis Howes 22:06 If you just have a tablespoon of that?

Jessie Inchauspé 22:07 Tablespoon in a big glass of water, diluted-

Lewis Howes 22:10 Right before

Jessie Inchauspé 22:10 ... before eating carbs.

Lewis Howes 22:11 Like, 10 minutes before?

Jessie Inchauspé 22:12 Yep.

Lewis Howes 22:12 Doesn't matter.

Jessie Inchauspé 22:13 Five to 10 minutes.

Lewis Howes 22:14 Wow. 30% less of a spike.

Jessie Inchauspé 22:16 Yep. So you still eat the carbs you love with less impact on your glucose levels.

Lewis Howes 22:20 Interesting.

Jessie Inchauspé 22:20 Yeah. But if you hate this hack, it's fine. The other hacks are just as powerful, right?

Lewis Howes 22:25 Okay.

Jessie Inchauspé 22:25 So the savory breakfast one will transform your entire day, the experience of your whole life, essentially. And then the third hack is called the veggie starter hack. So that means, that hack means having a plate of vegetables at the beginning of a meal. And you might think, okay, actually this has been done for a long time. In France, we have this concept called crudité, which is raw veggies at the beginning of a meal. In Italy, antipasti, all the roasted, nice vegetables. In the Middle East, they eat herbs by the bunch at the beginning of a meal. You know that salad with vinaigrette? It's quite a common way to start a meal, and now we understand why. It's because veggies contain an amazing substance called fiber. Fiber, she's amazing.

Lewis Howes 23:09 [laughs]

Jessie Inchauspé 23:10 I love her.

Lewis Howes 23:11 She's on fire.

Jessie Inchauspé 23:11 She's amazing. [laughs] And fiber, when you have fiber in vegetables at the beginning of a meal, the fiber has time to go and coat your upper intestine and to create a sort of protective shield, like a superhero deploying herself on the walls of your upper intestine.

Lewis Howes 23:27 Really?

Jessie Inchauspé 23:27 Yeah. And it's this sort of gooey, viscous mesh that is improving your gut lining. And then any glucose coming down afterwards will not be able to get through to your bloodstream as quickly.

Lewis Howes 23:40 Wow.

Jessie Inchauspé 23:40 Mm-hmm. So the veggie starter is an incredibly powerful hack. And you can even combine

Jessie Inchauspé 23:46 it to the vinegar hack by making a little vinegar dressing and putting it on your veggies.

Lewis Howes 23:50 Does that... What does that do? Does it decrease even more?

Jessie Inchauspé 23:52 It decreases even more the glucose-

Lewis Howes 23:54 Come on

Jessie Inchauspé 23:54 ... spike of the meal. Yeah. So you still have the pasta and the whatever you like, but if you-

Lewis Howes 23:58 The cake and the sugar

Jessie Inchauspé 23:58 ... add this hack... Yeah. So you see, what happens when you do these hacks is that you can still eat the carbs you love, but then you're creating less of a spike, therefore the carbs are, first of all, not having as big of a negative impact on your health. Less inflammation, less glycation, less insulin release. And you're avoiding the creation of that cravings rollercoaster, which is the main issue because- Most of us, when we have something sweet, then two hours later we want more sweets.

Lewis Howes 24:24 Yes.

Jessie Inchauspé 24:24 And then it's 11:00 PM and you've eaten 56 cookies, right?

Lewis Howes 24:28 Yes.

Jessie Inchauspé 24:28 [laughs] That's what we wanna avoid. We wanna have the stuff we love without creating this cycle of becoming a victim to more sugar cravings.

Lewis Howes 24:36 Mm.

Jessie Inchauspé 24:37 The last hack I'll mention, and you'll love this one, it has to do with muscles.

Lewis Howes 24:40 Mm.

Jessie Inchauspé 24:41 You got some good muscles, no?

Lewis Howes 24:42 Yeah.

Jessie Inchauspé 24:42 Yeah, so you know how to use these.

Lewis Howes 24:43 I wanna them bigger though, you know?

Jessie Inchauspé 24:44 You want bigger muscles?

Lewis Howes 24:44 I want them stronger.

Jessie Inchauspé 24:45 Really?

Lewis Howes 24:45 Let's go.

Jessie Inchauspé 24:47 Nice. Nice, nice.

Lewis Howes 24:47 Not too big, but you know, just-

Jessie Inchauspé 24:49 Yeah, you want more-

Lewis Howes 24:50 Athletic-y

Jessie Inchauspé 24:50 You know why? It's for your glucose levels. [laughs]

Lewis Howes 24:52 It is. It helps you process sugar better-

Jessie Inchauspé 24:54 Exactly

Lewis Howes 24:54 ... when you have more muscle.

Jessie Inchauspé 24:55 Exactly, and the reason is... So glucose is your body's favorite source of energy.

Lewis Howes 25:01 Mm.

Jessie Inchauspé 25:02 Every single cell in your body burns glucose for energy. So right now your brain cells are burning glucose to understand what I'm saying. You're holding a pen. That means your hand cells are burning glucose to contract and hold that pen up. If you're listening to us, you know, every single part of your body is currently burning glucose to perform its function. And your muscles, as I mentioned, also burn glucose to contract, okay? And we can use this to our advantage. The fourth hack in my method is once a day after one meal, use your muscles-

Lewis Howes 25:35 Move

Jessie Inchauspé 25:35 ... for 10 minutes.

Lewis Howes 25:36 Move, walk.

Jessie Inchauspé 25:37 Move.

Lewis Howes 25:38 Stretch.

Jessie Inchauspé 25:38 Walk.

Lewis Howes 25:38 Jump.

Jessie Inchauspé 25:39 Y- exactly. You can even-

Lewis Howes 25:41 10 minutes

Jessie Inchauspé 25:41 ... clean your apartment, do the dishes, fold your laundry, go grocery shopping. If you're at work and you can't do any movement, you can do some calf raises underneath your desk for 10 minutes. Lots of easy little ways to get that movement in so that your muscles will absorb some of the glucose from the meal.

Lewis Howes 25:59 What happens if it's 10:00 at night, you know, Ben & Jerry's is calling my name-

Jessie Inchauspé 26:04 Yeah, baby

Lewis Howes 26:05 ... from the freezer.

Jessie Inchauspé 26:05 [laughs]

Lewis Howes 26:06 Or wh- whatever ice cream you like is calling my name. I'm just sitting there watching a movie, eating a whole thing of ice cream.

Jessie Inchauspé 26:12 Yeah.

Lewis Howes 26:13 And then I sit there-

Jessie Inchauspé 26:14 Yeah

Lewis Howes 26:14 ... and then I go to bed a couple hours later.

Jessie Inchauspé 26:17 [laughs]

Lewis Howes 26:17 What happens to the brain, body, gut if you do that by itself without applying these hacks?

Jessie Inchauspé 26:24 Well, you're gonna experience a very big glucose spike as you're watching the movie and eating the Ben & Jerry's. That's gonna have impact on your brain. It's gonna increase inflammation. It's gonna mess up your sleep hormones. You're not gonna sleep as well. Your sleep is not gonna be as deep or as restful. You might even wake up the next day feeling hungover. You know, you never get hungover 'cause you don't drink, but sometimes you can feel hungover from sugar-

Lewis Howes 26:46 Wow

Jessie Inchauspé 26:46 ... if you've had it late at night. You're gonna feel a bit groggy. You might feel like your, your, your hands have swollen a little bit during the night.

Lewis Howes 26:52 Your face swollen or yeah.

Jessie Inchauspé 26:53 Yeah, exactly.

Lewis Howes 26:54 Interesting.

Jessie Inchauspé 26:54 And then with that glucose spike, you're also increasing glycation, aging. You're also increasing insulin release, which over time builds up to a diagnosis of pre-diabetes, for

Jessie Inchauspé 27:05 example. And whatever sort of, um, ba- health background your body has, if you've ever experienced symptoms from brain fog to psoriasis to fertility problems, that spike is gonna make those worse.

Lewis Howes 27:16 Mm.

Jessie Inchauspé 27:17 So let's say you're watching that movie eating the Ben & Jerry's. You have a few options. You can have a handful of almonds as you're having the ice cream to put some clothing on the ice cream.

Lewis Howes 27:28 Interesting.

Jessie Inchauspé 27:28 Yeah. You could do a vinegar drink. You could also grab a book or a bottle of water and after you eat the ice cream, maybe do some bicep curls as you're watching the movie to help your muscles soak up some of that glucose. There's always solutions.

Lewis Howes 27:41 So if I've eaten the cake, the ice cream, the cookies, and I've forgotten to do all these things beforehand, but I can still do it afterwards-

Jessie Inchauspé 27:49 Yes

Lewis Howes 27:50 ... a little bit?

Jessie Inchauspé 27:50 Yes.

Lewis Howes 27:51 Even if the sugar-

Jessie Inchauspé 27:51 Especially the movement

Lewis Howes 27:52 ... is just in my gut already and just soaking down there, I can still have a couple almonds-

Jessie Inchauspé 27:56 Y- [laughs]

Lewis Howes 27:56 ... or have-

Jessie Inchauspé 27:56 Yeah

Lewis Howes 27:57 ... vinegar and it'll still help?

Jessie Inchauspé 27:58 Um, the best thing to do afterwards is movement.

Lewis Howes 28:01 Move.

Jessie Inchauspé 28:01 Yeah, yeah, yeah.

Lewis Howes 28:02 Walk.

Jessie Inchauspé 28:02 So do them calf raises. You're sitting on the couch, calf raises for 10 minutes during the movie. That's gonna help actually.

Lewis Howes 28:07 Okay.

Jessie Inchauspé 28:07 Yeah, yeah. And you can do that up to 90 minutes after eating, the movement, the muscles.

Lewis Howes 28:12 Oh, okay.

Jessie Inchauspé 28:12 Mm-hmm.

Lewis Howes 28:12 Cool. Do some pushups, whatever it might be.

Jessie Inchauspé 28:15 Totally.

Lewis Howes 28:15 Okay. So these are the four hacks in this book. Do you have other hacks that you recommend as well?

Jessie Inchauspé 28:20 Yes. So these are the four most powerful, important ones to start with. Uh, but in my first book I have some other ones that are really lovely as well. So we talked about clothes on carbs. That's one I, I really enjoy. And another one is about snacks. So when you want to snack-

Lewis Howes 28:37 Mm. Should we eat snacks?

Jessie Inchauspé 28:40 If you want. It's better not to. It's better to wait between your meals, but sometimes you're hungry. Sometimes it's 4:00 PM and you're hungry, so what you gonna do? [laughs]

Lewis Howes 28:48 [laughs]

Jessie Inchauspé 28:50 Ideally you would have a savory snack, as I explained, right?

Lewis Howes 28:53 Not sweet.

Jessie Inchauspé 28:54 Not sweet. Keep the sweets for dessert, okay? Sweet equal dessert. Have some eggs, have a piece of toast with some avocado on it. Try to think savory always as much as you can. That's gonna be incredibly helpful to keep your glucose levels nice and balanced. Because when you're hungry, when you want a snack, whenever you feel that hunger, that means your digestive system is quite empty. So if you feed it something sweet, the glucose is gonna arrive really quickly into your bloodstream and create a big spike.

Lewis Howes 29:26 Or if you're gonna have a snack, should you have vinegar right before?

Jessie Inchauspé 29:29 If you want, if you can.

Lewis Howes 29:30 Or yeah.

Jessie Inchauspé 29:30 You should use these hacks and compose with them as you wish. And then you know what? If you can't do any of these hacks one day, it's totally fine.

Lewis Howes 29:37 Yeah.

Jessie Inchauspé 29:37 I don't want people to stress out. It's not, it's not like something super strict you have to do all the time. There are weeks where I don't do a single hack because of X, Y, Z reason. You can't fall off the wagon. There's no... This is not a, this is not a restrictive diet. For me, these principles are things you keep with you for your whole life. Like for example, if one day you don't drink enough water, you're not gonna go crazy about it and be like, "Oh my God, I [censored] up." It's like, fine, just drink more water tomorrow. Or if one day you forget to brush your teeth, it doesn't matter.

Lewis Howes 30:03 Yeah, yeah, yeah.

Jessie Inchauspé 30:03 Right? We're here for the long haul. We're here to build these habits into our lives and to be able to call upon them like little fairy godmothers-

Lewis Howes 30:11 Mm

Jessie Inchauspé 30:11 ... whenever we want.

Lewis Howes 30:12 Yeah, that's cool.

Jessie Inchauspé 30:13 Yeah.

Lewis Howes 30:13 But the more consistent you can be with it, the better off you'll be.

Jessie Inchauspé 30:15 Absolutely.

Lewis Howes 30:17 So is it possible then to eat more of the foods you love-

Lewis Howes 30:21 To lose weight and to live longer

Jessie Inchauspé 30:23 Yeah. Absolutely. Absolutely. And weight loss is an interesting topic, right? I think often when people see something that has to do with food, their immediate, the, the first place they go is, "Oh, is this gonna help me lose weight?" And I've specifically never talked about weight loss because I think that if you angle something as this is a way to lose weight, then it becomes a diet. It becomes restrictive, it becomes a fad, it becomes something that you attach a lot of anxiety towards. To me, these hacks, as I mentioned, they're principles of how your physiology works. And when you avoid the spikes, a few things happen. Cravings reduce, hunger reduces, and you burn more fat. And so as a result, about half of the people who do this naturally lose weight without trying to lose weight, and even by eating more than they usually would. So to me, weight loss is a consequence of your body coming-

Lewis Howes 31:19 Right

Jessie Inchauspé 31:19 ... into balance.

Lewis Howes 31:20 Getting in alignment.

Jessie Inchauspé 31:21 Exactly.

Lewis Howes 31:21 Yeah.

Jessie Inchauspé 31:21 Exactly.

Lewis Howes 31:22 And it's, and I read in here you did a 2,700 person experiment with this.

Jessie Inchauspé 31:28 Yeah.

Lewis Howes 31:28 And a lot of the people did lose weight, but they just felt happier as well.

Jessie Inchauspé 31:33 Exactly.

Lewis Howes 31:33 And I think that's the key, is like how can you be happy doing something that you can do for forever?

Jessie Inchauspé 31:39 Yeah.

Lewis Howes 31:40 And you said a lot of people were actually eating more-

Jessie Inchauspé 31:43 Uh-huh

Lewis Howes 31:43 ... than they were before.

Jessie Inchauspé 31:44 Yeah.

Lewis Howes 31:45 And they were able to, some of them were able to lose weight by doing just the right things in the right order.

Jessie Inchauspé 31:49 Absolutely.

Lewis Howes 31:50 And I think a lot of it, I mean, how much of stressing about what we eat, how we eat, how much we eat causes us to be out of alignment with our health and our hormones?

Jessie Inchauspé 32:02 I think a lot, because when you overstress about food or anything else, that causes cortisol, that causes stress in the body, that can have a negative impact. But listen-

Lewis Howes 32:10 Now, does cortisol also create a spike-

Jessie Inchauspé 32:12 Ah, interesting

Lewis Howes 32:13 ... in glucose?

Jessie Inchauspé 32:13 Yes, it can.

Lewis Howes 32:14 Interesting.

Jessie Inchauspé 32:15 Absolutely. One of the biggest spikes I ever got was when I was giving one of my first big presentations, and I was wearing a glucose monitor, and it was in front of, like, 300 people, and I was so freaked out. I was shaking, you know, but I did it. And then I looked at my glucose monitor, and I saw one of the biggest glucose spikes I had ever seen. Yeah. And the-

Lewis Howes 32:34 And you weren't eating anything.

Jessie Inchauspé 32:35 I wasn't eating.

Lewis Howes 32:36 Come on.

Jessie Inchauspé 32:36 Yeah, and the reason is that, so back in the day when we saw a lion or whatever, we had to run away from a predator or, or, or danger, our body would release all this glucose from our liver into our bloodstream to give energy to our muscles, to give immediate, quick glucose so that our muscles could contract and we could sprint. Now, in today's day and age, a lot of the stress we experience is actually not something we have to run away from, but rather something that is just a stressful social situation. But your body still releases this glucose-

Lewis Howes 33:10 Wow

Jessie Inchauspé 33:10 ... to help you run away if you have to, and that's why you see this spike.

Lewis Howes 33:13 So it's like chronic anxiety will also cause glucose spikes as well.

Jessie Inchauspé 33:18 I mean, I think, like, very acute events of stress will cause a spike, right? Chronic anxiety, probably, maybe. I don't know.

Lewis Howes 33:26 Mm-hmm.

Jessie Inchauspé 33:27 But we have to remember, food is still, you know, 90% of what causes glucose spikes or doesn't.

Lewis Howes 33:32 Got it.

Jessie Inchauspé 33:32 But you will see in very s- very stressful social situations, sometimes you can get one of these spikes.

Lewis Howes 33:37 Wow.

Jessie Inchauspé 33:38 Yeah.

Lewis Howes 33:38 So how long were you wearing a monitor for when you were studying a lot of this for yourself?

Jessie Inchauspé 33:43 Non-stop for two to three years.

Lewis Howes 33:46 Non-stop. I mean, you take it off for a couple hours or you, whenever.

Jessie Inchauspé 33:49 Yeah.

Lewis Howes 33:49 But yeah.

Jessie Inchauspé 33:49 I got really into it, you know? It was-

Lewis Howes 33:51 Wow

Jessie Inchauspé 33:51 ... I was going through my own health journey and figuring out my mental health and how I was connected to food, and so yeah, it was my absolute passion, and I did this non-stop for almost three years. And now, because I understood so many of the principles, I don't need to wear one anymore, so.

Lewis Howes 34:05 It's intuitive now.

Jessie Inchauspé 34:06 Yeah. So I do it maybe twice a year.

Lewis Howes 34:08 Yeah.

Jessie Inchauspé 34:08 But I don't think people need to wear a glucose monitor to get the benefits. That's really key.

Lewis Howes 34:12 And what was your life like before you got into these experiments for yourself?

Jessie Inchauspé 34:17 There was such a big disconnection between my lifestyle and my everyday choices and my health. I, for, for many, many years, I had a lot of mental health problem, depersonalization anxiety, and I, I just never connected those to what I was doing.

Lewis Howes 34:32 What did you connect those to?

Jessie Inchauspé 34:33 I had no idea. I was like, oh, maybe it's because I had this accident when I was 19. I broke my back, and my brain has been broken ever since. And I thought I was just gonna have to live with this my whole life. I-

Lewis Howes 34:43 What was this feeling? What did, what was the experience like? What did it feel like for you living like that?

Jessie Inchauspé 34:48 Well, it's scary. I could never be alone. I felt really sad about the outlook of my life. I felt like, man, this is gonna be tough. I felt like this is gonna be a tough life, you know? I was like, oof, it's gonna be heavy. And-

Lewis Howes 35:02 Is it 'cause you were just thinking and feeling, like, negative thoughts or you were just-

Jessie Inchauspé 35:05 No

Lewis Howes 35:05 ... feeling insecure or you were feeling anxious? What was the feelings you were having?

Jessie Inchauspé 35:08 I was have, I was having actual episodes of this thing called depersonalization, which means that-

Lewis Howes 35:13 What is that?

Jessie Inchauspé 35:14 It's a, it's a situation in which all of a sudden you feel like you're not, like your body is not yours. Like, I would look at my hands and be like, "Whose hands are these?"

Lewis Howes 35:24 Really?

Jessie Inchauspé 35:25 Yeah, and I feel a split between... I would call it splitting. That's what the term I use, and it's quite common actually, and it's a split. I felt like pa- one part of my brain would split off from the rest and just kind of look at myself from above. When I looked in the mirror, I was terrified. I would have panic attacks. I'd be like, "Who is this person?" No, it was terrible. Really, I, it's the worst thing ever.

Lewis Howes 35:47 Is this like split personalities or is this like-

Jessie Inchauspé 35:49 No, it's basically a, it's a stress response. So w- when I was 19, I broke my back jumping off a waterfall, and then I had super intense surgery where I thought I was gonna die. Like, it was terrible.

Lewis Howes 35:59 You have, like, metal and plates in your back?

Jessie Inchauspé 36:01 Yeah, loads. Yeah. Loads in my spine. And the stress from that event, I had never processed it. I didn't know how to process it. I was living in London. No doctor had even told, ever told me I, like, "Hey, Jessie, you went through something really stressful. Let's shake it out. Let's help your body move the stress out of your cells." Nothing, right? So all this stress created this sort of PTSD-like symptom of depersonalization, but then it stayed with me 'Cause I had no idea how to fix it. I had no idea what was causing it. Why did I have an episode Monday and then nothing for three weeks, and then three this week? I had no clue. I was lost. I felt completely, uh, like the victim of this, these episodes. And I could, I could not, like, stay in a hotel room by myself for one night. I was too stressed to be with myself, and existing had become the most scary thing ever. And I think it's because I thought I was gonna die before that operation, that part of my brain just hasn't, didn't process that we stayed alive. You know what I mean?

Lewis Howes 37:01 So you thought the operation, you weren't gonna survive?

Jessie Inchauspé 37:03 Oh, yeah.

Lewis Howes 37:03 Really?

Jessie Inchauspé 37:03 Because they... Yeah, because I, you know, I was 19, and I had waited three weeks between

Jessie Inchauspé 37:09 the accident and the surgery, and they had told me what they were gonna do. And you know-

Lewis Howes 37:13 What did they do?

Jessie Inchauspé 37:14 Well, they open you from the side, so I have this big scar on my waist. They take out the broken stuff. They close the side. They flip you over. They open from the back. They put a metal cage. They drill stuff into your spine and blah, blah, blah, and I lost lots of blood. I mean, just, like, I was so scared. I was so scared. And I thought to myself, "If I wake up, this is gonna be a miracle," you know?

Lewis Howes 37:33 Oh, my gosh.

Jessie Inchauspé 37:34 Yeah. But for these doctors, it was a routine operation.

Lewis Howes 37:36 Yeah.

Jessie Inchauspé 37:36 Right? But I was like, I-

Lewis Howes 37:38 Hopefully I live.

Jessie Inchauspé 37:39 Yeah. And so I think that event, having been completely unprocessed, then led to this terrain of mental health problems. And the issue was, I didn't understand how I could make sure these episodes didn't happen, and I didn't understand what was triggering the episodes. But for eight years, they would just-

Lewis Howes 37:58 Eight years?

Jessie Inchauspé 37:59 Yeah. They would just happen randomly.

Lewis Howes 38:01 Like once a week, once a month, once a year?

Jessie Inchauspé 38:03 Yeah, depended. Depended.

Lewis Howes 38:04 So you look yourself in the mirror, and what would you see?

Jessie Inchauspé 38:07 Uh, I would not recognize myself.

Lewis Howes 38:09 Holy cow.

Jessie Inchauspé 38:10 Yeah. It w- it's a very strange experience, and I think unless you've experienced it, you, it's very hard to relate.

Lewis Howes 38:16 Yeah.

Jessie Inchauspé 38:16 But it's just, it, it goes... It, it affects that very core, deep part of yourself that is just telling you, "I am Lewis. I am alive." That thing becomes broken. And so it precedes every other experience. You see what I mean?

Lewis Howes 38:33 Wow.

Jessie Inchauspé 38:33 Like, the core of just being a human being in a body is broken, so it's, it sucks.

Lewis Howes 38:38 So how did you-

Jessie Inchauspé 38:39 [laughs]

Lewis Howes 38:40 Okay, so how did you-

Jessie Inchauspé 38:41 So what happened? Yeah.

Lewis Howes 38:42 Yeah, so what happened then? How did you learn to-

Jessie Inchauspé 38:44 Oh

Lewis Howes 38:44 ... find the s- how did you find the solution after-

Jessie Inchauspé 38:46 Well-

Lewis Howes 38:46 ... eight years of suffering?

Jessie Inchauspé 38:48 Well, I had a crazy experience. I wore a glucose monitor for the first time as part of a pilot study, and I saw one morning as I was experiencing one of these depersonalization episodes, I saw on my glucose monitor that I was also experiencing a massive glucose spike from the breakfast I had just had, which was a sweet breakfast.

Lewis Howes 39:07 Interesting.

Jessie Inchauspé 39:07 And in that moment, I was like, "Oh my God, is there a connection between what I'm eating and my mental health?"

Lewis Howes 39:17 Wow.

Jessie Inchauspé 39:18 And I was like, "What the heck?" And that's when I became fascinated. I thought, "Wait a minute," like maybe the spike... I think I had just eaten a donut for breakfast. Maybe that spike is causing something in my brain that is causing this symptom to come out again. And then I dove into the research and I found, wow, I'm not alone, actually. Even if you don't have diabetes, you can have these spikes, and they can impact your neurons, brain fog, mental health, anxiety, your hormones, your energy, your mitochondria, your cravings. And I found these hacks in the scientific studies. I applied them to myself, and then I finally felt like I had a first tool to improve my mental health.

Lewis Howes 39:54 Wow.

Jessie Inchauspé 39:55 And then I created this baseline of feeling safer in my body, feeling better, and then on top of that, I built, you know, EMDR, therapy, emotional processing. Like, it was not all fixed with the glucose hacks, but it gave me a foundation-

Lewis Howes 40:09 Mm, mm-hmm

Jessie Inchauspé 40:10 ... upon which I felt like I could build myself back.

Lewis Howes 40:13 Wow. Yeah, you still had to process and integrate the lessons you were-

Jessie Inchauspé 40:16 Yes

Lewis Howes 40:16 ... learning from the traumas-

Jessie Inchauspé 40:18 Yes

Lewis Howes 40:18 ... and the years of traumatic experiences you were-

Jessie Inchauspé 40:21 Yeah

Lewis Howes 40:21 ... continuing to have from this situation.

Jessie Inchauspé 40:24 But I understood that the way you eat and the way you're living your life is so connected to your brain and how you feel.

Lewis Howes 40:33 How much of our food determines the way we think?

Jessie Inchauspé 40:37 Ooh, what do you mean by the way we think?

Lewis Howes 40:38 Like, can food that we eat cause us to

Lewis Howes 40:41 have-

Jessie Inchauspé 40:41 Thoughts?

Lewis Howes 40:42 ... thoughts-

Jessie Inchauspé 40:42 Yeah

Lewis Howes 40:43 ... that are not our own?

Jessie Inchauspé 40:44 Oh.

Lewis Howes 40:44 Thoughts that are directed towards mental health-

Jessie Inchauspé 40:49 Mm

Lewis Howes 40:51 ... and negative side effects of mental health.

Jessie Inchauspé 40:54 Well, the way you eat can impact your neurons. It can create inflammation. It can slow down the speed of signals between neurons. It can impact your gut, which then in turn impacts a lot of different hormones and molecules in your brain. So yes, absolutely.

Lewis Howes 41:10 Wow.

Jessie Inchauspé 41:10 The studies are fascinating, showing that, you know, if you put two groups of people who have mental health issues on different diets, one of ultra-processed foods, for example, lots of carbs, lots of spikes, and another group on a whole foods diet with, without so much sugar, that group on the whole foods diet, their mental health improves. The processed food diets group, the mental health gets worse.

Lewis Howes 41:30 Wow.

Jessie Inchauspé 41:31 So I don't know exactly about, like, specific thoughts, but the chemicals in your brain are 100% impacted by what you're eating. So if you already have a, a terrain of poor mental health, like, you're gonna be impacted by that stuff, for sure.

Lewis Howes 41:47 Wow.

Jessie Inchauspé 41:47 And that was my experience. And I never found a single study on depersonalization and food, but I found loads on anxiety, depression, and food. So maybe in the future we'll have a depersonalization one, but I think now it makes so much sense. I'm like, "Well, of course. Of course my food was an important thing to fix in order for my mental health to get better."

Lewis Howes 42:03 When did you start to feel like you were back in your own body and you were seeing yourself, recognizing yourself, accepting of yourself, and loving yourself again?

Jessie Inchauspé 42:14 I think as I was writing the first book, it all kind of came together. You know? Because i- in order to write a book, you have to really process and integrate information. And as I was writing it, and in my first book, the introduction, I wrote my story of the accidents and everything, and that was a real, a very emotional moment. I was like, "Wow, I'm actually writing this down. I'm processing. I'm," you know- ... putting it in this chapter and talking about the after, and I'm no longer the girl who broke her back, you know? 'Cause I was defining my life-

Lewis Howes 42:45 Wow. That was your identity.

Jessie Inchauspé 42:46 Totally. Totally, because I was still broken from it.

Lewis Howes 42:49 Ooh, gosh.

Jessie Inchauspé 42:50 Yeah.

Lewis Howes 42:51 You hadn't healed emotionally from it.

Jessie Inchauspé 42:52 No. No, no, no.

Lewis Howes 42:55 Wow.

Jessie Inchauspé 42:55 And what's wild, you know, is I saw all these physios after my accident, and they were like, "Make sure you can walk," and blah, blah, blah, but not a single person addressed the emotional, spiritual, tr- you know, trauma part of things. And I really hope that one day when people have a very intense, for example, spinal operation, that there's somebody who's in charge saying, "Hey, your body went through some crazy stuff. Let's help you move some of that stress out. Let's have a little ceremony. Let's shake to move and help your nervous system integrate," you know? Like, let's do some tapping. We need more of that.

Lewis Howes 43:32 Absolutely.

Jessie Inchauspé 43:32 We need so much more of that.

Lewis Howes 43:33 Yeah, I mean, the book The Body Keeps the Score continues to just take off 'cause it's about, you know, the traumas that your body-

Jessie Inchauspé 43:39 Yes

Lewis Howes 43:39 ... has felt. If you just go on like it didn't happen, your body's gonna remember, and it's going to cause a disconnect.

Jessie Inchauspé 43:44 I mean, you know that too, right?

Lewis Howes 43:45 100%.

Jessie Inchauspé 43:46 Yeah.

Lewis Howes 43:46 And I feel like, uh, when you start to process those things emotionally through any type of therapeutic experience, it allows you to integrate lessons, reflection, and kind of speak it aloud.

Jessie Inchauspé 43:58 Yeah.

Lewis Howes 43:58 You know, you writing it down was you acknowledging it, like, this did happen. Let me process and move through this and try to not eliminate it or disassociate,

Lewis Howes 44:08 but integrate the lessons.

Jessie Inchauspé 44:10 Yeah.

Lewis Howes 44:10 And it was a part of me, but it doesn't define me.

Jessie Inchauspé 44:12 Mm. Mm-hmm.

Lewis Howes 44:13 And I think that's a beautiful thing.

Jessie Inchauspé 44:14 Yeah. But some people go their whole lives-

Lewis Howes 44:16 Oh, yeah

Jessie Inchauspé 44:16 ... not being able to process stuff. We have, we don't have enough education on that in the world yet.

Lewis Howes 44:21 Mm.

Jessie Inchauspé 44:21 And I think it's so powerful.

Lewis Howes 44:23 I'm curious about your thoughts, maybe you haven't done any research on this yet, but I'm curious about your thoughts of being in the wrong intimate relationship or in a toxic relationship and how it affects your glucose spikes and your health.

Jessie Inchauspé 44:37 Oh, cool question. Uh, there's one study that comes to mind that kind of shows, um, the reverse. So they did this incredible study in the US. They, uh, recruited, I think it was 100 couples, married couples, okay? And they gave each person in the couple a voodoo doll representing their spouse.

Lewis Howes 44:56 Oh my gosh.

Jessie Inchauspé 44:57 And the researchers, bless them, they asked the participants to put a pin in the voodoo doll every time their spouse annoyed them.

Lewis Howes 45:06 Come on.

Jessie Inchauspé 45:07 I'm serious. [laughs] And then they also measured these people's glucose levels. What did they find? They found that the people who had the most irregular glucose levels, the more rollercoaster, well, they had put more pins-

Lewis Howes 45:21 [laughs] Oh my God

Jessie Inchauspé 45:22 ... in the voodoo doll representing-

Lewis Howes 45:24 Come on

Jessie Inchauspé 45:24 ... their spouse. And now we can-

Lewis Howes 45:25 So they had anger and resentment towards their spouse-

Jessie Inchauspé 45:28 Yep

Lewis Howes 45:28 ... more.

Jessie Inchauspé 45:28 Yep.

Lewis Howes 45:29 And they had more glucose spikes.

Jessie Inchauspé 45:30 Yep. And-

Lewis Howes 45:31 Holy cow

Jessie Inchauspé 45:31 ... so one of the hypotheses of the scientists was that glucose spikes impact this hormone, this molecule in your brain called tyrosine, which is in charge of regulating your mood and keeping you calm, calm and cool, and when you have lots of glucose spikes, that thing does not do well, and it's not at its normal levels. And that can lead you to being more vindictive, more irritable.

Lewis Howes 45:52 Oh my gosh.

Jessie Inchauspé 45:52 Yeah. So that's, that's the only thing I know.

Lewis Howes 45:55 [laughs]

Jessie Inchauspé 45:56 But then in terms of what happens if you're in a toxic relationship, well, you know, if you're in a situation where you don't feel well and you're trapped or you're in a very difficult situation, your nervous system is gonna respond. Your nervous system is gonna be in fight or flight. Cortisol levels are gonna increase. You're gonna be seeking out dopamine to counteract the very difficult emotions you're feeling. So as a result, like, I can totally imagine how that would lead somebody to eat lots of sugar, have more irregular glucose spikes, et cetera, for sure.

Lewis Howes 46:25 Wow. This is fascinating. And for the... You know, you mentioned, uh, diabetes a little while ago. If someone's not gonna use a glucose monitor, they're not gonna monitor themselves, what would you say are the top three signs of understanding if your blood sugar is out of balance or unhealthy?

Jessie Inchauspé 46:42 Hmm. Well, first of all, your doctor should probably once a year test your fasting glucose levels, so that's a pretty standard test. Um, and that will tell you do you have prediabetes or diabetes? But once that happens, it's kind of like, well, okay, now you do something about it, but before that, I would say the most common symptoms are cravings for sweet foods. I mean, that is just such a sign, especially if you have them multiple times during the day. That means you're on the rollercoaster. And then second one, which we haven't really touched on yet, has to do with energy levels. So let me explain to you something physiologically. You know how I explained that your body burns glucose for energy? Now, there's one little organelle that does this conversion of glucose into energy. It's your mitochondria-

Lewis Howes 47:26 Yes

Jessie Inchauspé 47:27 ... the powerhouse

Jessie Inchauspé 47:28 of your cell, et cetera. Your mitochondria, their job is to grab glucose molecules that you just ate and transform them into energy for your body to use, and your mitochondria are super happy when they receive a steady supply of glucose. They're like, "Steady, transform into energy. Steady." All good. Now, the problem is if you give your mitochondria way too much glucose at once, a little bit like if you gave a plant at home way too much water at once, your mitochondria are gonna stress out.

Lewis Howes 47:59 Wow.

Jessie Inchauspé 47:59 They're gonna sort of go on strike. They're gonna go, "Too much, too much information, cannot handle." Like, "I'm just gonna go have a nap." And they're gonna stop converting glucose into energy as effectively.

Lewis Howes 48:10 Wow.

Jessie Inchauspé 48:11 You as a human feel this as chronic fatigue. Playing with your kids is exhausting. Waking up is exhausting. Going grocery shopping is exhausting. It's 3:00 PM, you need five Red Bulls and two coffees to stay awake, and then at night you can't fall asleep and you don't feel well.

Lewis Howes 48:25 Oh, man.

Jessie Inchauspé 48:26 Right? So there's, there's a problem in your energy capacity in your body. Your mitochondria are damaged. With every glucose spike, you increase that damage to your mitochondria, and so chronic fatigue is a telltale sign that your glucose levels are out of whack. So I would say cravings and chronic fatigue.

Lewis Howes 48:42 Oh my gosh. Oh my gosh.

Jessie Inchauspé 48:42 [laughs] You're like, "Whoa." [laughs]

Lewis Howes 48:44 Oh my gosh. This is amazing. Um- There's something that you triggered in my mind to ask you about. Smoothies, juices, and coffee

Jessie Inchauspé 48:52 Mm.

Lewis Howes 48:53 Can we have them, or do they cause too much of a glucose spike that cause more damage than, I guess, healthy benefits?

Jessie Inchauspé 49:00 First of all, you can have everything.

Lewis Howes 49:01 Okay.

Jessie Inchauspé 49:01 I'm always gonna tell you if you- if it's 2:00 PM-

Lewis Howes 49:04 I like it. Don't restrict me

Jessie Inchauspé 49:05 ... if-

Lewis Howes 49:05 Come on.

Jessie Inchauspé 49:05 Yeah. I'm like, if it's 10:00 AM on a Sunday and I want chocolate ice cream, I'm gonna have it.

Lewis Howes 49:09 Eat it.

Jessie Inchauspé 49:09 Okay. Yeah, eat it, 100%. Okay, so-

Lewis Howes 49:12 But what happens to our glucose levels-

Jessie Inchauspé 49:14 Yeah

Lewis Howes 49:14 ... when we have smoothies, juices, or coffee?

Jessie Inchauspé 49:17 Okay. So first of all, coffee, fine, just don't put any sugar in it.

Lewis Howes 49:21 No sugar?

Jessie Inchauspé 49:21 Yeah.

Lewis Howes 49:22 What if you-

Jessie Inchauspé 49:22 Or some stevia or something

Lewis Howes 49:23 ... what if you like sugar?

Jessie Inchauspé 49:24 Well then, have the sugar. What-

Lewis Howes 49:25 But you have to have something else beforehand.

Jessie Inchauspé 49:27 Yeah. Try to have... If you have sugar-

Lewis Howes 49:28 Drink it in-

Jessie Inchauspé 49:28 ... in your coffee, have it after breakfast instead of before breakfast

Lewis Howes 49:31 Don't just drink coffee with sugar by itself.

Jessie Inchauspé 49:34 Big glucose spike.

Lewis Howes 49:35 Big one.

Jessie Inchauspé 49:36 Yeah.

Lewis Howes 49:36 What about coffee with, like, a milk or a creamer or something like that?

Jessie Inchauspé 49:40 Fine. Oat milk is gonna be the worst for your-

Lewis Howes 49:43 Yeah, yeah

Jessie Inchauspé 49:43 ... glucose levels. Oat milk is like making pasta juice.

Lewis Howes 49:47 Oh, man. [laughs]

Jessie Inchauspé 49:48 So you cook some pasta, you put it in the blender with some water-

Lewis Howes 49:52 Oh, man

Jessie Inchauspé 49:52 ... you blend it until it's liquid

Lewis Howes 49:53 It's just-

Jessie Inchauspé 49:54 That's pasta milk

Lewis Howes 49:55 ... big spike.

Jessie Inchauspé 49:55 When you make oat milk, it's the same.

Lewis Howes 49:57 What about oats by itself with a little bit of protein?

Jessie Inchauspé 49:59 That's better. Yeah.

Lewis Howes 50:00 That's better.

Jessie Inchauspé 50:00 That's good for breakfast. You can have that.

Lewis Howes 50:01 Okay.

Jessie Inchauspé 50:02 Listen, if you love oat milk, have it, you know?

Lewis Howes 50:04 Sure, sure.

Jessie Inchauspé 50:04 I'm just telling you the different-

Lewis Howes 50:05 Yeah, yeah

Jessie Inchauspé 50:05 ... stuff. So oat milk, not my favorite. Favorites would be, like, whole fat dairy or nut milks-

Lewis Howes 50:11 Almond milk, okay

Jessie Inchauspé 50:12 ... unsweetened.

Lewis Howes 50:13 Unsweetened almond milk.

Jessie Inchauspé 50:14 Yes.

Lewis Howes 50:14 Little bit of that is fine. Little bit of stevia-

Jessie Inchauspé 50:16 Yeah, why not?

Lewis Howes 50:16 That's fine. Okay.

Jessie Inchauspé 50:17 Okay, let's talk about fruits. You ready?

Lewis Howes 50:19 Yes.

Jessie Inchauspé 50:19 Okay. So-

Lewis Howes 50:20 What's the worst fruit to have?

Jessie Inchauspé 50:22 Ah, there's no such thing as worst fruit to have.

Lewis Howes 50:24 What causes the greatest spike?

Jessie Inchauspé 50:26 [laughs] Fruit juice.

Lewis Howes 50:28 Juices.

Jessie Inchauspé 50:28 Okay, yeah. Let me explain. So you know how humans, um, bred gray wolves into lots of different breeds of dogs, like Chihuahuas? Chihuahua's not a natural breed, right? We've, for thousands of years, we've been breeding different wolves and blah, blah, blah to make all these different breeds of dogs. Well, we haven't been doing that just with dogs. We've been doing that with plants-

Lewis Howes 50:48 Mm-hmm

Jessie Inchauspé 50:48 ... and with fruits.

Jessie Inchauspé 50:50 All of the fruit you find today at the supermarket is not natural. Not a single one.

Lewis Howes 50:55 Really?

Jessie Inchauspé 50:55 They are all... Yes. They are all the result of thousands of years of selective breeding to make fruit that are juicy, full of sweetness, not too much fiber, not too many seeds. Okay? All the fruit that we have today is a human invention. They're all human inventions. If you compare, let's say, today's banana to an ancestral banana, ancestral bananas are full of seeds. They're tiny.

Lewis Howes 51:18 They're small, yeah.

Jessie Inchauspé 51:18 They're tart, and they're really hard to eat. So remember this, fruits are a human invention. Today's fruits are a human, uh, invention. Now, the thing is, if you wanna eat something sweet, having a piece of fruit is still the best thing to do because fruit contains fiber, and fiber, as I explained, helps to slow the glucose spike.

Lewis Howes 51:36 Which fruits have the best fiber? 'Cause fruit juice, you're saying, has no fiber. Very little.

Jessie Inchauspé 51:41 Yeah. Listen, I don't, I don't wanna call out specific fruits. I think have the fruit you like best. Um, I don't... I mean, okay, fine. If you want me to call out specific fruits, I will. Um, berries-

Lewis Howes 51:53 Are the best

Jessie Inchauspé 51:53 ... are probably the best option.

Lewis Howes 51:54 Yeah, yeah.

Jessie Inchauspé 51:55 Yeah. Tropical fruit, like mangoes, even apples these days are super sweet. I mean, have whole fruit. I don't wanna demonize whole fruit, but what happens is that if you juice fruit, you're throwing away the fiber.

Lewis Howes 52:09 Mm-hmm.

Jessie Inchauspé 52:09 That's the stuff that goes into the garbage bin. That is the fiber.

Lewis Howes 52:12 That's the good stuff-

Jessie Inchauspé 52:13 Yeah

Lewis Howes 52:13 ... for your gut.

Jessie Inchauspé 52:14 Yeah.

Lewis Howes 52:14 And helps the spikes to go down.

Jessie Inchauspé 52:16 Yeah. And then if you make a fruit juice, it's just water and sugar. And-

Lewis Howes 52:21 Without the fiber

Jessie Inchauspé 52:21 ... without the fiber.

Lewis Howes 52:22 So what if you had the fiber and some other food first, and then you had orange juice?

Jessie Inchauspé 52:26 Sure, if you want.

Lewis Howes 52:28 Is the spike gonna be lesser?

Jessie Inchauspé 52:29 [laughs] Yeah. I mean, you can always, you know, be very ingenious about stuff.

Lewis Howes 52:33 Right, right.

Jessie Inchauspé 52:33 But I would recommend people see orange juice as dessert. If you want a juice, it's for pleasure. It's f- it's for dessert. It's not a good way to get your fruit in.

Lewis Howes 52:41 You're still, you're still not telling us don't have it.

Jessie Inchauspé 52:43 No.

Lewis Howes 52:43 You're just saying it's not gonna be the optimal way to do it.

Jessie Inchauspé 52:46 Yeah. I'm never gonna-

Lewis Howes 52:47 Yeah

Jessie Inchauspé 52:47 ... tell you don't have something, but I'm gonna say-

Lewis Howes 52:48 But that's a dessert.

Jessie Inchauspé 52:49 Yeah.

Lewis Howes 52:50 It's not a-

Jessie Inchauspé 52:50 It's not, it's not a breakfast food. It's not a good breakfast, uh, s- way to start your breakfast or your day.

Lewis Howes 52:54 So if, if I wake up, you know, first thing I do is have a little bit of water and then a tall glass of orange juice-

Jessie Inchauspé 53:00 Oof

Lewis Howes 53:00 ... or a tall glass of apple juice-

Jessie Inchauspé 53:02 No bueno

Lewis Howes 53:02 ... or whatever juice, what happens to that glucose spike? What happens to my body?

Jessie Inchauspé 53:09 All of the sugar in the juice is gonna arrive really quickly into your bloodstream, make a big, big spike, inflammation, aging, mitochondria being tired, cravings rollercoaster kicks off, neurons get inflamed, signal of neurons slows down, hunger hormones go haywire. You're creating a day for yourself that is gonna be full of cravings and fatigue.

Lewis Howes 53:29 Wow.

Jessie Inchauspé 53:29 Yeah.

Lewis Howes 53:30 So what is the first thing I should be eating in the morning to set me up for success that day for my mental health, my hunger cravings, everything, my hormones?

Jessie Inchauspé 53:40 A savory breakfast built around protein.

Lewis Howes 53:42 Eggs.

Jessie Inchauspé 53:43 Eggs, some yogurt, some leftover fish from last night, tofu, meat, a smoothie with protein powder, some nuts, something that... And I have loads of recipes in the book, but something that's built around protein. That way, you're gonna keep your glucose nice and steady because protein does not turn to glucose when you digest it-

Lewis Howes 53:59 So we talked about-

Jessie Inchauspé 54:00 ... or not immediately

Lewis Howes 54:00 ... juice, but what about smoothie? You just mentioned smoothies. So smoothies would be a better solution-

Jessie Inchauspé 54:06 Slightly better

Lewis Howes 54:06 ... with protein.

Jessie Inchauspé 54:07 Yeah. So if you... For example, if you smoothie a banana, okay,

Jessie Inchauspé 54:11 you're not gonna get rid of the fiber, but the blades of the blender are gonna pulverize it, so it's gonna become less effective, and you're gonna drink that banana smoothie so quickly versus eating the banana. So smoothies and juices are just less good if they're made of fruit. But if you have a smoothie in the morning with, like, protein powder, you know, some nuts, some milk, a little bit of fruit for taste, it's fine as long as you're balancing it and putting some clothing on those fruit.

Lewis Howes 54:36 And protein in there.

Jessie Inchauspé 54:37 Yeah.

Lewis Howes 54:37 So if you have peanut butter in there, is that a good thing 'cause it's protein?

Jessie Inchauspé 54:39 It's gonna be better for your glucose spike, yeah.

Lewis Howes 54:42 It's a better thing. Okay. [laughs]

Jessie Inchauspé 54:43 Mm-hmm. [laughs] You're trying to make me say things. [laughs]

Lewis Howes 54:45 Well, I'm just, I'm just trying to understand better.

Jessie Inchauspé 54:47 Yeah.

Lewis Howes 54:48 You know, for the, for the women that I feel like struggle and the men that struggle with their body image, their- Needing to look perfect, either needing to look super skinny in a certain way for women, or for men needing to look, you know, shredded and ripped or whatever. How can individuals with maybe an addictive personality or a, a personality that they just really haven't figured out how to accept where they're at with their body, or they just feel like they're bought into their friend group that's telling them do certain things, what can they really do to start to heal and integrate better around their, their lifestyle, the way they view themselves when they look in the mirror, how they look at their body and how they eat so it's not so toxic for themselves?

Jessie Inchauspé 55:39 Mm. I'm not an expert in the psychology of things, but I can tell you a few things that I've observed and learned. Um, I find that sometimes when my readers or my community members come to me and they're like, "Oh, Jessie, I really want to lose 10 pounds. Like, if I lose 10 pounds, I'm gonna feel so much better," actually what they're saying is, "I want to feel better in my body." You know? It's not really about the number on the scale, it's about do you feel good in your clothes? Do you feel happy when you wake up? Do you feel beautiful, you know? Do you feel energized? Do you feel good about yourself? And often what, uh, might happen is that somebody will try the hacks and they might not lose weight, but on the inside, their biology is gonna be working well again, and all of a sudden they feel happy. You know? The hormones in their brain are rebalanced.

Lewis Howes 56:21 Yes.

Jessie Inchauspé 56:21 They have energy, their mitochondria work, they feel good about themselves. They sleep well. They have motivation to go and work out, and they realize, oh, it was not about the 10 pounds. It was about feeling good and feeling healthy and feeling like myself and feeling empowered and feeling like I have agency and energy to go after my dreams. So often when we're after, um, you know, a specific weight loss, it, it might actually hide another desire, because sometimes you get the weight loss and you still feel sad.

Lewis Howes 56:51 It's not enough.

Jessie Inchauspé 56:51 Yeah, it's not enough.

Lewis Howes 56:53 Interesting.

Jessie Inchauspé 56:53 So... A- and listen, I think this is, you know, on the, the realm of psychology and therapy, et cetera, but, um, I know for me, my relationship with my body completely changed. I grew up in France being bombarded with diet messages. "Lose five pounds this-"

Lewis Howes 57:06 Really?

Jessie Inchauspé 57:06 Of course. All over the place, you know? And body dysmorphia, and you're like, "Oh my God, my thighs are so big," and it's like, you know, thighs are not big [laughs] you know? But we're bombarded with these messages and it's a way to control women. It's so effective.

Lewis Howes 57:20 What is the difference between the, the messaging in the health

Lewis Howes 57:23 and wellness world in France or in Europe versus in America that you see? 'Cause you've grown up in both cultures.

Jessie Inchauspé 57:30 The messaging and the marketing is quite similar. Both-

Lewis Howes 57:32 Really?

Jessie Inchauspé 57:33 ... it's trying to... The same stuff is trying to be pushed, but in France, there's a bit more of a culture of eating. Like, we take an hour for lunch. We eat with our family. People cook every day. When you come back from work, you stop at the butcher, at the cheesemonger, or the produce guy and you buy fresh foods, right? And then you cook at home and you actually take time, and I think that's the main difference that I see. And so, uh, we're less victims to the big, um, fast food industry.

Lewis Howes 57:59 The fast food and the, yeah, all the stuff. Yeah.

Jessie Inchauspé 58:00 Yeah, because it's such a deeper culture of cooking and eating together.

Lewis Howes 58:03 Interesting.

Jessie Inchauspé 58:03 But listen, you know, nobody is immune to this crazy marketing, to diet culture. It is everywhere. Everywhere. French women are also obsessed with being thin. It's not-

Lewis Howes 58:13 Really?

Jessie Inchauspé 58:13 Yes, of course. Yes, yes, yes. And so that's one of the reasons I never talk about weight because I think it's really deflecting the real objective here, which is to help people be healthy. You can be skinny and be really unhealthy on the inside.

Lewis Howes 58:25 Right.

Jessie Inchauspé 58:26 Right? So, and it's also just a way to control women. It is such a powerful controlling mechanism, you know? I, when I was a teenager, I was obsessed with how I looked, how much I weighed. I would weigh myself every day, et cetera, and that prevented me from actually thinking about other stuff, like what I wanted to do, what, what were my passions, what did I want to learn, you know, how I felt. So it's kind of a prison and I'm trying to help women understand it's not about the weight. Like, diet culture, diets, losing five pounds before summer, that is toxic.

Lewis Howes 58:56 Right.

Jessie Inchauspé 58:56 And the diet industry is making so much money off your back by making you believe that's gonna make you happy-

Lewis Howes 59:03 Wow

Jessie Inchauspé 59:03 ... and worthy. You see what I mean?

Lewis Howes 59:07 The hacks that you've been talking about, researching, studying, and applying, like you mentioned, are a lot of things that have just been, you know, around for a long time.

Jessie Inchauspé 59:16 Yeah.

Lewis Howes 59:16 And it's bringing them back with new science and showing here how this supports, you know, the glucose spikes going down, helps you feel more healthy, all these different things. When people skip out on the, the healthier hacks and they go for a quick hack or a drug, something like Ozempic that's been, you know, kind of taken over, and they live by that versus kind of grounded principles on health and nutrition, what tends to happen? Even if they lose all the weight they wanted to lose, even if they, you know, look better in the mirror, what happens when, when drugs take over common sense?

Jessie Inchauspé 1:00:01 Listen, I understand, you know. I, the, the food environment we live in is so confusing. So much of the food we eat is so bad for us, so toxic. We're all lost. So I understand why these drugs have taken over, because we are profoundly lost. And interestingly, in France, Ozempic is not a thing.

Lewis Howes 1:00:19 Really?

Jessie Inchauspé 1:00:20 Nope.

Lewis Howes 1:00:21 Well, it's just cigarettes instead, right? [laughs]

Jessie Inchauspé 1:00:22 No, I don't know. But people are like, "What do you mean it's drugs so you're not hungry anymore?" It's just like, what? Why? Because I think in America, because of s- there's so much more processed foods, all of our hunger hormones are deregulated.

Lewis Howes 1:00:33 Interesting.

Jessie Inchauspé 1:00:34 So we do feel hungry all the time and we don't know how to eat better. So-

Lewis Howes 1:00:37 So there's no, there's no Ozempic or these drugs in France that you're aware? Or it's not-

Jessie Inchauspé 1:00:41 It hasn't taken off-

Lewis Howes 1:00:41 ... it's not popular

Jessie Inchauspé 1:00:42 ... at all.

Lewis Howes 1:00:43 It's not in the media.

Jessie Inchauspé 1:00:44 No.

Lewis Howes 1:00:44 It's be-

Jessie Inchauspé 1:00:44 It is in the media, but I don't know a single person in France who takes it.

Lewis Howes 1:00:47 Really?

Jessie Inchauspé 1:00:47 Yeah.

Lewis Howes 1:00:48 So they're pre- they're pushing it in marketing there.

Jessie Inchauspé 1:00:50 Of course. Yeah, but it just doesn't-

Lewis Howes 1:00:52 But people aren't buying

Jessie Inchauspé 1:00:52 ... no. They're like, "What? Wait, what? What?" Yeah. Isn't that fascinating? Yeah. Um, so what happens? Well, listen, first of all, I think it gives people a sense of control And that's, that can make you feel good. But the problem is with Ozempic, for example, now we're k- starting to see studies about what happens when you stop. And so with Ozempic, you lose a lot of weight, but you also lose a lot of muscle. And then when you stop taking Ozempic, you're gonna start eating like you normally would again, and then you gain all the weight back, but you're just gaining fat back. You don't gain the muscle back. So you end up in a worse situation, right? And the way Ozempic and the other, um, GLP-1 agonists work is that there's a hormone in your body called GLP-1, and it's one of the hormones that tells you, "Lewis, you've eaten enough." You know when you have a big family dinner, and your aunt is like, "Lewis, one more slice of pie," and you're like, "Aunt Mary, I really can't."

Lewis Howes 1:01:41 [laughs]

Jessie Inchauspé 1:01:41 I'm just like... You know when your stomach is really full?

Lewis Howes 1:01:43 Yes.

Jessie Inchauspé 1:01:44 One of the reasons you feel that way is because of GLP-1. And Ozempic tricks your brain into thinking there is more GLP-1 than there actually is in your body.

Lewis Howes 1:01:55 Mm.

Jessie Inchauspé 1:01:56 Mm-hmm. So your brain is like, "Oh, I feel super full."

Lewis Howes 1:01:59 I'm not ready to eat.

Jessie Inchauspé 1:01:59 "I cannot eat." Exactly.

Lewis Howes 1:02:01 I'm not eating anything.

Jessie Inchauspé 1:02:01 Some people even forget to drink, right? It's crazy. And this is not great because there are natural ways of increasing GLP-1, uh, but these drugs trick your body into thinking there's more than there actually is. So we don't know yet what all the after effects are going to be, but I think it says something really disheartening about the state of our, um, dietary habits, is that we're so lost about what to eat and the food around us is so bad for us that we need a drug to help us not eat the food.

Lewis Howes 1:02:30 Oh my gosh.

Jessie Inchauspé 1:02:31 And for Big Food and Big Pharma, I mean, match made in heaven, right? It's, it's, it's making a lot of money to a lot of people.

Lewis Howes 1:02:37 Wow.

Jessie Inchauspé 1:02:38 But whether or not you take one of these drugs, it's important to understand physiologically how your body works because otherwise you're just gonna be just as lost in six months when you stop.

Lewis Howes 1:02:47 Right.

Jessie Inchauspé 1:02:47 Mm-hmm.

Lewis Howes 1:02:48 So what is it? GLP? Is that what you said?

Jessie Inchauspé 1:02:49 GLP-1.

Lewis Howes 1:02:50 GLP-1.

Jessie Inchauspé 1:02:50 Yeah, yeah.

Lewis Howes 1:02:51 So what are the natural ways to, I guess, create more GLP-1-

Jessie Inchauspé 1:02:56 Mm

Lewis Howes 1:02:56 ... without a drug?

Jessie Inchauspé 1:02:57 Eating fiber.

Lewis Howes 1:02:58 Oh.

Jessie Inchauspé 1:02:59 Or, and this is w- one of the reasons I created Anti-Spike, my new capsules, is that there are plants that help your microbiome produce more GLP-1 naturally. So for example, after 6 to 12 weeks of taking Anti-Spike, you see a natural increase of 15% in GLP-1. It is an actual increase. It is not tricking your brain into thinking there's more GLP-1. It's actually helping your body create more of this satiety hormone. And using a lot of my hacks is also gonna naturally increase-

Lewis Howes 1:03:26 Right

Jessie Inchauspé 1:03:26 ... GLP-1. If-

Lewis Howes 1:03:26 Vinegar, too, or no?

Jessie Inchauspé 1:03:29 I don't think so.

Lewis Howes 1:03:30 Yeah, uh...

Jessie Inchauspé 1:03:30 I don't think so, no. It's more about m- specific nutrients that you eat, so protein and fiber and fats, et cetera. Uh, but it's, it's just a normal hormone, you know, that you have in your body all the time. It's not this crazy new thing.

Lewis Howes 1:03:42 [laughs]

Jessie Inchauspé 1:03:42 It's just acting on something that's already there.

Lewis Howes 1:03:45 Yeah.

Jessie Inchauspé 1:03:45 Mm-hmm.

Lewis Howes 1:03:46 So what you, like what you were saying before, like, vinegar is one of the best things you can do to have in water before a meal-

Jessie Inchauspé 1:03:51 Mm-hmm

Lewis Howes 1:03:52 ... that will help you decrease the spike of glucose-

Jessie Inchauspé 1:03:55 Of the meal

Lewis Howes 1:03:56 ... of the meal, no matter what you're eating.

Jessie Inchauspé 1:03:57 Uh, well, you have to be eating carbs, 'cause if you're eating just broccoli, that's not gonna help 'cause broccoli doesn't really make a spike.

Lewis Howes 1:04:02 Got it.

Jessie Inchauspé 1:04:03 Right?

Lewis Howes 1:04:03 But if you're having sugar, carbs-

Jessie Inchauspé 1:04:04 Yeah

Lewis Howes 1:04:05 ... then it'll help you decrease when you have vinegar.

Jessie Inchauspé 1:04:07 Exactly.

Lewis Howes 1:04:07 A lot of people don't wanna drink vinegar every day.

Jessie Inchauspé 1:04:10 Yeah.

Lewis Howes 1:04:10 And they don't wanna travel with a bottle of, you know, vinegar with them wherever they go.

Jessie Inchauspé 1:04:13 [laughs] I know.

Lewis Howes 1:04:14 And so this is something you've been developing, Anti-Spike. So what is this? What are the ingredients that support you-

Jessie Inchauspé 1:04:20 Yeah

Lewis Howes 1:04:20 ... similar to what vinegar does, I guess?

Jessie Inchauspé 1:04:23 Well, the reason I developed this product is because I was seeing pop up on the market a lot of these vinegar gummies. I won't name names.

Lewis Howes 1:04:30 Interesting.

Jessie Inchauspé 1:04:30 But a lot of companies have made vinegar gummies-

Lewis Howes 1:04:33 That taste good?

Jessie Inchauspé 1:04:33 ... that have lots of sugar in them-

Lewis Howes 1:04:35 Oh, okay

Jessie Inchauspé 1:04:35 ... that are really bad for you-

Lewis Howes 1:04:36 Oh, okay

Jessie Inchauspé 1:04:36 ... and that have no science supporting them.

Lewis Howes 1:04:38 Ah.

Jessie Inchauspé 1:04:39 So my readers were like, "Hey, can I take a supplement instead of the vinegar?"

Lewis Howes 1:04:43 Yes.

Jessie Inchauspé 1:04:44 "Can I take a vinegar capsule, vinegar gummy?" And I did a lot of research and I realized there's a lot of stuff on the market which at worst actually contains sugar and makes a glucose spike, and at best doesn't have any scientific studies backing it-

Lewis Howes 1:04:57 Oh

Jessie Inchauspé 1:04:57 ... and doesn't really do much. So I thought for the people who want a pill-

Lewis Howes 1:05:03 Mm

Jessie Inchauspé 1:05:03 ... when they can't do the hacks, okay? When they're traveling or whatever, they want a little extra help, is there stuff that could actually function? So after several years of digging into all the scientific research, I found these four very interesting plants. Now, these are plants that have been around since forever, okay? But recently, scientists across the world have found that they have an amazing impact on our glucose levels.

Lewis Howes 1:05:26 Mm.

Jessie Inchauspé 1:05:27 And I put them all into Anti-Spike. So the plants are mulberry leaf-

Lewis Howes 1:05:31 Mm

Jessie Inchauspé 1:05:31 ... lemon extract, cinnamon, and antioxidants from green vegetables.

Lewis Howes 1:05:37 Wow.

Jessie Inchauspé 1:05:37 So you take the capsule before eating, and it reduces the glucose spike of the meal by 40%.

Lewis Howes 1:05:43 40?

Jessie Inchauspé 1:05:44 Yes.

Lewis Howes 1:05:44 Come on.

Jessie Inchauspé 1:05:44 Yes. And it's not bogus. We have tons of clinical trials on this. It's amazing, and it's because Anti-Spike contains this molecule called DNJ. DNJ is awesome, and what she does is she lets 40% of the sugar from your meal pass through to your microbiome without being absorbed into your bloodstream. That means your bloodstream doesn't register it. There is less of a spike, so less impact on your health. And your microbiome is so happy to feed on these sugars, and it creates all sorts of positive hormones, including increasing GLP-1. So it's honestly... I know it sounds a little bit like a magic pill, and I don't want people to think, "Oh, I'm just gonna do this and not do the hacks." It is an extra tool.

Lewis Howes 1:06:27 Mm-hmm.

Jessie Inchauspé 1:06:27 Do the hacks. Do not replace all the hacks that are free and easy and food-based with Anti-Spike. But if you want something to have in your purse for when-

Lewis Howes 1:06:36 Oh

Jessie Inchauspé 1:06:36 ... it's a birthday party, you're traveling, you want a little bit of help, you're gonna eat carbs and you want less of a spike, this is 100% the best thing on the market. There's nothing like it. It's incredibly powerful. 100% plants, vegan, a lot of clinical studies on it, and it's the only thing I recommend today.

Lewis Howes 1:06:52 Anti-Spike.

Jessie Inchauspé 1:06:53 Anti-Spike, baby.

Lewis Howes 1:06:53 Where do they get it? At your website?

Jessie Inchauspé 1:06:55 Yeah, antispike.com. [laughs]

Lewis Howes 1:06:57 Excited. I can't wait to have some and try it out.

Jessie Inchauspé 1:06:59 Yes.

Lewis Howes 1:07:00 That'll help me with my sugar cravings, that's for sure.

Jessie Inchauspé 1:07:01 Yes.

Lewis Howes 1:07:01 So it's kind of like a guide. It's like this, this, uh, you know, usher, taking the sugar through your body without it going in the bloodstream, less of the sugar, and just kind of- Peeing or pooping out, I guess

Jessie Inchauspé 1:07:14 Going to your microbiome and feeding your nice bugs, the good bug-

Lewis Howes 1:07:16 Good

Jessie Inchauspé 1:07:17 ... the good bacterias.

Lewis Howes 1:07:17 But is that good? I mean, does sh- does microbiome want bad carbs and sugar?

Jessie Inchauspé 1:07:22 It want, it wants the undigested carbs. It creates-

Lewis Howes 1:07:25 It does

Jessie Inchauspé 1:07:25 ... short-chain fatty acids. Yeah, yeah, yeah. Absolutely.

Lewis Howes 1:07:27 So it wants that in the gut, but the challenge is when you have sugar without these other things, it goes in the bloodstream first.

Jessie Inchauspé 1:07:36 Exactly.

Lewis Howes 1:07:36 Is that what happens?

Jessie Inchauspé 1:07:37 Exactly.

Lewis Howes 1:07:38 Which causes the spikes.

Jessie Inchauspé 1:07:39 Exactly.

Lewis Howes 1:07:39 Which makes you gain weight-

Jessie Inchauspé 1:07:40 Mm-hmm

Lewis Howes 1:07:40 ... inflammation-

Jessie Inchauspé 1:07:42 Cravings

Lewis Howes 1:07:42 ... age faster-

Jessie Inchauspé 1:07:42 Age faster

Lewis Howes 1:07:43 ... cravings.

Jessie Inchauspé 1:07:43 Glycation, mitochondria damage. Yeah. Oh, your face. You're like, "Oh, God." [laughs]

Lewis Howes 1:07:52 What else do we need to know about this that we haven't covered yet?

Jessie Inchauspé 1:07:57 Well, I-

Lewis Howes 1:07:57 What el- what are, what are you worried about that's coming over the next couple of years?

Jessie Inchauspé 1:08:01 Hmm.

Lewis Howes 1:08:01 With society, with wars, with, you know, pandemics, all these different things that have happened, what else do we need to speak about that hasn't been said?

Jessie Inchauspé 1:08:12 Well, you know, I work in a very narrow field, which is science of your body and of food, and I think in this space, the stuff I'm concerned about is kind of what I experience, which is a more and more of a disconnection between symptoms you feel and finding the root cause.

Lewis Howes 1:08:31 Mm-hmm.

Jessie Inchauspé 1:08:31 So more and more plastering of a medication over a symptom instead of asking yourself, "What is this symptom actually trying to tell me?"

Lewis Howes 1:08:40 Mm-hmm.

Jessie Inchauspé 1:08:41 Symptoms are actually messages coming from your body, right? The cravings, the brain fog, the acne, the infertility, diabetes, they're your body's way of speaking to you and saying, "Lewis, there's a problem here. Help us fix it." Your body is not asking for a drug to suppress the symptom.

Lewis Howes 1:08:59 Interesting.

Jessie Inchauspé 1:09:00 It's asking for you to pay attention. So I'm concerned that we're gonna keep going further and further down this path of treating a symptom completely disconnected from understanding what it's telling us about how we live.

Lewis Howes 1:09:15 Hmm.

Jessie Inchauspé 1:09:15 And we see this in all areas of health, right? Not just in glucose spike symptoms, but mental health-

Lewis Howes 1:09:22 Hmm

Jessie Inchauspé 1:09:22 ... symptoms, right? Anxiety, depression, panic attacks, all this stuff, all these autoimmune diseases popping up. I mean, it's everywhere. I wanna help people reconnect the dots, the symptoms with how you need to live your life to make the symptoms go away. Symptoms are messages from your body. Your body is screaming at you. Your body is trying so hard to communicate, but we just don't know how to listen. We don't have the language, right? So if you're listening and watching today and you have the symptoms and you've had them for a long time, flip the script. Ask yourself, "Hey, maybe this is my body speaking to me or trying to speak to me. What if I listened and tried to fix the underlying issue instead of suppressing, medicating, feeling bad about it, not talking about it?" You know?

Lewis Howes 1:10:09 Hmm. Yeah. I mean, I'm all for tracking data, because I love to track the data and know what's underneath everything. But in a world of extreme biohacking cultures, what it seems like, wearables, glucose monitors, heart rate monitors, blood drawing every-

Jessie Inchauspé 1:10:27 [laughs]

Lewis Howes 1:10:27 ... every month.

Jessie Inchauspé 1:10:27 Yeah.

Lewis Howes 1:10:28 Whatever monitor you have, you know, Oura Ring, sleeping, and, like, tracking everything, is that also... Like, I think it's good to have the knowledge about your specific body and how your body works, but is that sustainable long-term to keep, like, every biohacking thing possible to tracking data? Isn't a, could it be more stress?

Jessie Inchauspé 1:10:48 First of all, it costs money.

Lewis Howes 1:10:50 Yeah.

Jessie Inchauspé 1:10:52 Like, not everybody can afford these trackers, and the people who need this information the most are the people who cannot even afford my book.

Lewis Howes 1:10:59 Mm-hmm.

Jessie Inchauspé 1:11:00 So I don't... To me, it's like a moot point. It's like, sure, track it if it motivates you, if it's cool, if it helps you understand, but really, the public health crisis we face is not gonna be solved by these trackers.

Lewis Howes 1:11:09 Yeah.

Jessie Inchauspé 1:11:09 [laughs]

Lewis Howes 1:11:10 [laughs]

Jessie Inchauspé 1:11:10 It's gonna be solved by giving people free information online, accessible, easy to digest, understandable, that doesn't even require, you know, high literacy rates to understand. That's what I'm passionate about.

Jessie Inchauspé 1:11:22 I don't care about the biohacking stuff. I'm like, if it makes you happy, if it helps you feel more connected, if it helps you motivate, like, go for it. Don't become already stressed out about it, but go for it. But I have friends, for example, they wear, uh, sleep trackers, and they've told me that in the morning, it's almost like they don't know how they feel yet-

Lewis Howes 1:11:40 Until they track

Jessie Inchauspé 1:11:40 ... until they've looked-

Lewis Howes 1:11:41 Then-

Jessie Inchauspé 1:11:42 ... at the sleep data

Lewis Howes 1:11:42 ... oh, you didn't sleep well. Oh, man, now I'm tired.

Jessie Inchauspé 1:11:45 And you know what this reminds me of?

Lewis Howes 1:11:46 Interesting.

Jessie Inchauspé 1:11:47 It reminds me of back in the day, or it still happens, where people, women would weigh themselves in the morning, and depending on the number of, on the scale, they would then say, "I'm gonna have a good day," or, "I'm gonna have a bad day-

Lewis Howes 1:11:57 Wow

Jessie Inchauspé 1:11:57 ... and feel bad about myself."

Lewis Howes 1:11:58 It would determine-

Jessie Inchauspé 1:11:59 Yeah

Lewis Howes 1:11:59 ... their attitude.

Jessie Inchauspé 1:12:00 Absolutely. Absolutely, because that stuff has such a big impact.

Lewis Howes 1:12:03 Yeah.

Jessie Inchauspé 1:12:04 So I mean, there's great sides to it. You know, I discovered all this thanks to a glucose monitor, so far from me to say glucose monitors are not useful. It changed my life profoundly. But now I understand that there's so much work to be done in just giving this information for free without an expensive device.

Lewis Howes 1:12:20 Yeah, and you show, like, okay, when you eat this specific meal, you show the science on the other pages that say, okay, when you eat this or when you have something before, here's what happens with a glucose spike.

Jessie Inchauspé 1:12:30 Yeah.

Lewis Howes 1:12:30 So you're showing already what's gonna happen to most people.

Jessie Inchauspé 1:12:32 Exactly, yeah.

Lewis Howes 1:12:33 Yeah.

Jessie Inchauspé 1:12:33 So as long as you see it visually on my data, I think it makes sense. And these hacks are based on scientific studies, on clinical trials. They're not just me testing stuff-

Lewis Howes 1:12:42 Weighing it

Jessie Inchauspé 1:12:42 ... and making up. Yeah, yeah.

Lewis Howes 1:12:43 There we go.

Jessie Inchauspé 1:12:43 I'm just using my data to illustrate the scientific studies.

Lewis Howes 1:12:48 I love the emotional support water bottle.

Jessie Inchauspé 1:12:49 [laughs] That's in the vinegar week. That's one of the ways of having your vinegar hack.

Lewis Howes 1:12:54 Yeah.

Jessie Inchauspé 1:12:54 And so in the method, in The Glucose Goddess Method, I have had a great time just creating all these easy recipes and making it fun and easy to start with. It's a very colorful, joyful book, and I'm obsessed with design and, and copy, and-

Lewis Howes 1:13:07 It's beautiful

Jessie Inchauspé 1:13:07 ... and how do you help people change their behavior as simply as possible? And as you see in the pages, for example, all the ingredients have a little photo of them, so-

Lewis Howes 1:13:16 Yeah, it's beautiful

Jessie Inchauspé 1:13:17 ... it, it feels very friendly.

Lewis Howes 1:13:19 It's really beautiful. Yeah, it's always been hard-

Jessie Inchauspé 1:13:20 Thanks, Lewis

Lewis Howes 1:13:20 ... hard for me to, um, look at a lot of recipe books that just have, like, you know, the l- the words.

Jessie Inchauspé 1:13:29 The lists.

Lewis Howes 1:13:29 Yeah, the lists.

Jessie Inchauspé 1:13:29 Yeah.

Lewis Howes 1:13:29 It's just like-

Jessie Inchauspé 1:13:30 Ugh

Lewis Howes 1:13:30 ... it's not inspiring.

Jessie Inchauspé 1:13:31 No.

Lewis Howes 1:13:31 But when you see it visually, like this beautiful image, and then you see the images of the foods-

Jessie Inchauspé 1:13:35 And you feel like, "Oh, I can buy that"

Lewis Howes 1:13:37 ... like, oh, simplified.

Jessie Inchauspé 1:13:37 It's easy.

Lewis Howes 1:13:38 Yeah, exactly.

Jessie Inchauspé 1:13:38 Yeah. I'm obsessed with simplification and helping people-

Lewis Howes 1:13:40 Yeah, it's beautiful

Jessie Inchauspé 1:13:41 ... actually take the first step.

Lewis Howes 1:13:43 You've got great-

Jessie Inchauspé 1:13:43 That's what I love

Lewis Howes 1:13:43 ... you've got great design-

Jessie Inchauspé 1:13:45 Thank you

Lewis Howes 1:13:45 ... which I appreciate. I love, I love great design.

Jessie Inchauspé 1:13:47 It's like half, uh, half cookbook, half a coffee table book, you know? [laughs]

Lewis Howes 1:13:51 Exactly. I'm so excited for you, uh, Jessie. And I'm-

Jessie Inchauspé 1:13:54 Thanks, Lewis

Lewis Howes 1:13:54 ... so, I'm so happy to hear that you've been transforming your own personal life and you've been healing from the reflection, from all the different therapies you've done, but also by taking back control of your life-

Jessie Inchauspé 1:14:06 Yeah

Lewis Howes 1:14:07 ... by monitoring these things and by applying it. So I'm really, I'm really glad that you've done the work because you've given so many people hope for their life-

Jessie Inchauspé 1:14:16 Thank you

Lewis Howes 1:14:16 ... for their health, for their future, in a world of diet culture and/or just confusion of, like, what to do. So I really acknowledge you, Jessie, for being on this journey of being a servant-

Jessie Inchauspé 1:14:28 Thank you

Lewis Howes 1:14:28 ... of wisdom, from bringing back the ancient things that our, you know,

Lewis Howes 1:14:33 great-great-grandparents knew and applying it to a world of confusion and chaos and uncertainty. So I'm, I'm really inspired by everything you're, you're building. The Glucose Goddess Method: The Four-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing. Make sure you guys grab a copy or two. Give one to a friend. Again, if you, if you know someone in your life that's been struggling with nutrition or food or body image, like, give them this, this book, give them this gift, and send them this episode. Um, I think it'll really inspire people. I'm inspired, so I'm grateful for you. And, uh, check out AntiSpike.com.

Jessie Inchauspé 1:15:09 Yes.

Lewis Howes 1:15:09 If you don't like vinegar like me, I'm a very picky eater, check out AntiSpike, um, something you can take before you eat foods, whether you're traveling or at home, if you don't want the vinegar, to help decrease the spikes in glucose, which I think is really cool.

Jessie Inchauspé 1:15:24 Thank you.

Lewis Howes 1:15:24 All plant-based. Uh, AntiSpike.com. I can't wait till I can get my own stock.

Jessie Inchauspé 1:15:30 [laughs]

Lewis Howes 1:15:32 Um, where else can we send people to to support you and be of service to you? You've got a great social... I mean, your s-

Jessie Inchauspé 1:15:37 Yeah

Lewis Howes 1:15:37 ... content on social media is amazing.

Jessie Inchauspé 1:15:39 Thank you.

Lewis Howes 1:15:39 It's always inspiring, but what else can we do?

Jessie Inchauspé 1:15:41 I think the Instagram is where, is my hub where I talk about everything, so GlucoseGoddess.com. And I think something really simple, too, is that I make lots of free content. And so if you have, for example, a parent that has diabetes, you know, get onto my Instagram and send them some of the posts and the simple graphs. And that has a huge impact to helping them understand what's going on in their body.

Lewis Howes 1:16:01 Yeah.

Jessie Inchauspé 1:16:01 So use all of my content as much as you want. It's free. It's there to be shared. If you're a health practitioner, use it with your patients. Like, we're all on the same team. Let's help people understand their bodies better.

Lewis Howes 1:16:11 Yeah, that's beautiful. Okay, final two questions. This is one I ask everyone towards the end. It's called the Three Truths. So imagine a hypothetical scenario. You get to live as long as you want because you've decreased your glucose spikes, so you're living way into the hundreds, uh, but it's your last day.

Jessie Inchauspé 1:16:27 Mm.

Lewis Howes 1:16:28 Your last day, you're fully brown on the inside.

Jessie Inchauspé 1:16:30 [laughs]

Lewis Howes 1:16:31 You're fully gly- gly-

Jessie Inchauspé 1:16:31 I love it. Glycated.

Lewis Howes 1:16:33 You're fully glycated.

Jessie Inchauspé 1:16:34 [laughs]

Lewis Howes 1:16:35 Um, but you've lived an amazing life. You've accomplished every dream, experienced every experience-

Jessie Inchauspé 1:16:41 Mm

Lewis Howes 1:16:41 ... felt all the love you wanted to feel, and did it. It's a celebration, but it's the last day, and for whatever reason in this hypothetical world, you have to take everything with you that you've created, this book, this interview, a- anything you've ever shared online-

Jessie Inchauspé 1:16:56 Is gone

Lewis Howes 1:16:57 ... is gone-

Jessie Inchauspé 1:16:57 Okay

Lewis Howes 1:16:57 ... from the, from our world. And you get to leave behind only three things, three lessons. I call it the Three Truths.

Jessie Inchauspé 1:17:05 Mm. Okay.

Lewis Howes 1:17:07 What would those three truths be for you?

Jessie Inchauspé 1:17:11 Symptoms are messages. Have a savory breakfast [laughs] actually. Uh, and focus on personal growth.

Lewis Howes 1:17:23 Mm.

Jessie Inchauspé 1:17:24 Grow as much as you can. Take challenges as lessons. Find the teaching in every difficult thing that happens to you, and grow, grow, grow your soul, your spirit as much as you can.

Lewis Howes 1:17:36 Mm, those are beautiful.

Jessie Inchauspé 1:17:38 Thanks.

Lewis Howes 1:17:38 Symptoms are messages. Have savory breakfast, and focus on personal growth. Uh, final question, what's your definition of greatness?

Jessie Inchauspé 1:17:48 Being fully in your power, finding what your specific unique power, passion is, and inhabiting it as much as you can. 'Cause that's what your soul is here to do, you know? Your passion is what your soul wants you to go towards. And I think being able to, to live in

Jessie Inchauspé 1:18:06 that place as much as you can, whether you have a passion for drawing or horses or biochemistry, trying to live in that space, to me, is really great.

Guest 1:18:20 Testosterone is libido and motivation and drive. Estrogen is she's gonna wanna talk to you.

Lewis Howes 1:18:26 [laughs]

Guest 1:18:26 She wants to have a con- so if you, if you, if you wanna have sex with her-

Lewis Howes 1:18:31 Yeah

Guest 1:18:31 ... you better talk to her first 'cause she's, during that time, she's got estrogen, she wants to verbally process with you.

Lewis Howes 1:18:37 Uh-huh.

Guest 1:18:37 Um, so her brain is-

Lewis Howes 1:18:38 Especially late at night.

Guest 1:18:39 [laughs]