Back in the day, it was difficult to find something sweet. And so as soon as we did, it was important to eat as much as we could. But now today, dopamine everywhere. It's cheap, it's at the corner store, it's in the airplane, it's at the train station. So it's really hard to fight.
that deep desire for the sweet stuff because the dopamine is so addictive let's just state this up front um you know glucose is addictive so what do we do i was like wait what i'm eating has an impact on my mental health on my anxiety and my depersonalization i was like what the heck so that opened very wide the gates of this world to me and i became fascinated by it and i helped myself
and then everything i had learned was just so big that i wanted to share it with the world and that's why we're here this should not be allowed okay so this is 100 starches and sugars with some really unhealthy oils in there as well the american heart association says that people
should not go over 25 grams of sugar a day and just with one of these you're getting 30 grams you're creating the perfect situation for all of your artery walls to become really calloused and to have all these particles lodged under it and then all of a sudden it makes a block or you know
There's a clot that is created and then you have a heart attack. So no bueno. You can turn everything around. Even if you're 85 and you've been eating sugar your whole life, changing today your habits is going to have a positive impact. Hugely, quickly. It's never too late.
Everybody, welcome to Moonshots. I'm about to interview Jesse Inchowspy, who is known as the glucose goddess. We're going to go into a deep dive in the topic of what you eat, why you eat it, and what you should do about your diet. We don't realize every day that we're being manipulated by the food industry and that sugar is a toxin that impacts your heart, your brain, inflammation, every part of your body.
This is a fun conversation, and it's one where just a few of the tidbits, a few of the hacks we're going to share could change your life. So please dive in, enjoy this, and remember, sugar. It's not, you know, the worst thing in the world. I mean, arsenic is worse, but it really does have huge impacts in our lives. All right, Jesse and Chalispy, the glucose goddess. Let's jump in.
jesse hi peter good to have you here thank you for having me yeah well i want to just dive in because i've for some reason become religious about glucose and meeting the glucose goddess is the perfect way for me to continue that religion and i'm out there to everybody who will listen saying listen glucose you know sugar is a poison
And you don't realize how much it ravages the body. And the way I think about it is that the human body never evolved to consume as much sugar as we were evolving in the savannas of Africa hundreds of thousands of years ago.
We didn't have all of this stuff, this Frosted Flakes and Pop-Tarts and didn't have anything. I mean, Sugarcane entered earlier. Do you think about the evolutionary origins of... completely what i think about also is that from an evolutionary standpoint every time we eat something sweet we get a shot of dopamine in the brain right and so that is really our downfall today because back in the day it was difficult to find something sweet and so as soon as we
it was important to eat as much as we could but now today dopamine everywhere it's cheap it's at the corner store it's in the airplane it's at the train station so it's really hard to fight that deep desire for the sweet stuff because the dopamine is so addictive uh it's uh everybody's looking for the magic pill everybody's looking for the cheat everybody's looking for uh how do i get that
stress relief that pleasure without having to worry about the downside effects totally and it's and it's tough uh i think one of the things um i want to talk through is not at this moment, but the hacks that you talk through in your book, right? So The Glucose Revolution, which I've listened to, haven't read, but listened to, has got so many incredible recommendations on what you can do in everyday life.
But before we get down to that journey, how the heck did you sort of come to this? What's your origin story here? And I want to talk about this as a moonshot because we're on moonshots. And I think if you were going to say you have a moonshot here. Is it to educate the world about glucose? Yeah, it's to help people become free from the pharma and the food industry that are...
You know, trying to get a lot of money from you. I think that's what I'm really after, giving people agency, freedom, so they don't see... your processed food and think it's good for them you know people are being manipulated a lot and all this food here says you know uh it says organic you know and
Look, for example, so this chewy fig bar made with real fruit, right? And so... people want to be healthy so they see this and they think oh this is going to be good for me because it's real fruit what they don't realize is that your body doesn't care if the fruit came from a fig or cane and is now in a fig bar and a coca-cola the molecules are the same right so
I just want to educate the world, I think, so that it transforms into freedom and agency and understanding. One of the things you state in the book, I remember, is you've... got to look at the back label we'll do that i want to go through these a little bit because the front label is all marketing yeah it's unregulated marketing healthy for you organic gluten-free you know all of these things and then you look vegan vegan
vegan must mean it's you know sugar-free or healthy for me because so all right going back to your origin story so how did you start on this journey
Well, I started by studying mathematics, okay? And I didn't really know what I was going to do. I thought I was going to work in finance or something like that. And then at 19, I had an accident that changed my life. I broke my back jumping off a waterfall. So my spine... one of my vertebrae's exploded uh and i had very intense surgery lots of physical problems but most importantly my mental health started going down the drain it was
Terrible. Anxiety, depression, depersonalization. I was completely broken, and I was so young. I had no idea what to do to feel better. I felt lost. I felt like, oh, my God, this is going to be my life now. My health was in shambles. And from that deep state of sort of despair, I thought, if I don't have my health, I don't have anything. It doesn't matter what I'm studying, what I'm doing, what vacation I'm going on. If I don't have my health...
I don't have anything. I love the saying, the man or woman who has their health has a thousand dreams. The man or woman who does not has but one. Exactly. So I decided to go on this sort of quest to try to get my health back. And that led me to study biochemistry and then work in genetics. Those things were interesting, but they didn't really help me figure out what to do to fix my mental health.
And then I came across kind of randomly, you know, sometimes the universe just pops something on your poof. And randomly, or I thought it was random, but clearly there was some universal design here. I came across blood sugar, glucose. I put on a glucose monitor.
for the first time while working in silicon valley so this is when you were at 23andme exactly yeah i knew 23andme i was one of the very first spit tests on that really yeah um anyway so what brought you to a cgm You know, at 23andMe they were always testing new technologies in-house, so it was just a pilot study.
They were just asking for five volunteers inside the company to test CGMs. And I raised my hand because I thought it would be cool. And then I learned something incredible that changed my life. And now the reason I do this work, I found that the days where my glucose levels were more...
unsteady so more spikes and dips the worse my mental health was and the days where my glucose levels were steady my mental health was better and this may sound obvious to you obviously but to me I was like, wait, what I'm eating? has an impact on my mental health on my anxiety and my depersonalization i was like what the heck so that opened very wide the gates of this world to me and i became fascinated by it and i helped myself
And then everything I had learned was just so big that I wanted to share it with the world. And that's why we're here. Wow. The concept of your glucose.
your blood glucose levels. You know, people sort of think of glucose as energy and more energy is good. They think diabetes, right? They say glucose, diabetes, there's, yeah. Yeah, and it's... and the realization and we'll get into this but it impacts everything yeah i mean just to come up with a quick list right so cardiovascular disease 100 right neurodegenerative disease, Alzheimer's, we just talked about your mental moods, how you feel, obviously metabolic disease, inflammation. Yeah.
What else is on your list? Aging, glycation, hormones, skin, insulin release, diabetes. I mean, it's kind of everything. Even your personality or your mood. Even if you don't have a mental health issue, you know, being hangry. having cravings for sweet foods. And the reason it impacts everything is because glucose is used by every single cell in your body. Right, from your fingers to your liver to your toes to your heart. To your cancer cells. Yes, cancer.
I mean, it is the food du jour of cancer. And let's just state this up front. Glucose is addictive. Well... In terms of your, is it cognitively addictive, your desire for it? How do you think about this? Well, I think we need to differentiate glucose that comes from starches. right so bread pasta rice potatoes and glucose that is in sweet foods in real sucrose sugar hand in hand with fructose and that tastes very sweet so the sweetness
of the sweet foods that contain glucose and fructose, that is completely addictive. I mean, that's the dopamine release. It's a pleasure center. Completely. It's the same molecule that gets released when you have sex, when you play video games, when you do drugs. Sugar gives this pleasure to your... that is very hard to resist. It gives you so much relief.
You know, we've all been there like a long day breakup, whatever you get the ice cream out. I mean, come on, you know, and then you add, you had some chocolate syrup on it. Totally. And chocolate sprinkles. Yeah. I'm known to do this on a daily basis, but you know,
It makes you feel better. And today, most of us feel awful. So no wonder we want to have something sweet to pick us up a little bit. And it's so easy. It's just in the freezer. It's just on the... upper shelf it's uh and it's cheap and it's and it's it feels good it's cheap it's accessible and there's no one there to stop you totally totally
So what do we do? So what do we do? I mean, I want folks, I mean, I'm fully aligned with your mission and your vision. And thank you for having such a pure... uh set of messages i mean i think i'm i've gotten to the point where i'm much more extreme where i'm just just say no um and it's a It's sort of like I am challenging myself constantly to minimize sugar in my life. Do you ever eat sugar? I do, but I do it intentionally.
in small amounts so it's that it's that square of dark chocolate right it's that spoonful at a birthday party of the cake just to participate and you know what what's interesting for me is the anticipation is much greater than the actual pleasure. Yeah. Isn't that fascinating? That's fascinating. And so it's like, when I take that spoonful of the cake, it wasn't actually as good as I remembered it would be. And so... But the issue is that you know
It would be great if most of us could just stop at that first spoonful. But what happens generally is that, for example, if you have one of these fig bars, that's going to create a glucose spike in your body and then a crash. And that crash activates the craving center in your brain. And so 90 minutes later...
you want another sweet thing. And then you eat another carby sweet snack and then it just goes on and on. And you're on this roller coaster, this addiction cycle. And that's one of the issues that I'm trying to help people solve. How can you eat that first?
chocolate piece of chocolate the first piece of cake without creating the glucose roller coaster that is going to lead to more cravings and more addiction for the rest of the day right because not everybody has the kind of mental strength that you have where you can just say no and i didn't always How did you get to that point? It's interesting. It came to me. I run these longevity platinum trips. And next time we do this on the West Coast, on the East Coast every other year.
And I'd love to have you come and speak to the community. It's a beautiful group of people. So I had. This gentleman, I'll speak about it later, Guillermo Navarrete. I don't know if you know him. He's in the nutrition business down in Miami. And I was talking about my... Highest risk for mortality is cardiovascular. Because my dad had atrial fibrillation and had some heart attacks. And so I'm constantly monitoring my cholesterol levels.
And I had gone vegan to try and minimize that risk. And he said, Peter, it is not the cholesterol. It's not the meat. It is sugar. It is sugar. It is sugar. I mean, like literally, he sat down with me and he like gave me this incredible case of how it is the impact of glucose in your bloodstream. that is attaching itself to proteins and glycosylated proteins that are causing the cardiac disease that leads eventually to ischemia. And listen, I'm...
Pretty good in science and medicine and I listened to what he said and I was like, oh my god, you're right and After it was about five o'clock on the last day of the program I sat down And had this incredible pork loin. You were like, fuck it. Exactly. I'm done. I'm done with my. But I set out and did something with him. We did a 22-day no sugar fast. Does that mean also no fruits? It was no fruit. Nothing sweet. It was no high glycemic carbs. It was mostly keto. Yeah.
but for 22 days it was a minimization of anything that would become sugar and the only way i was able to do it and do it with a large group was we had a large whatsapp group And a support system. And we would take photos of the meals. We'd share it with each other. And the impact for me was the mental...
Uh, the mental control that I can choose not to eat this and I can eat and over time, and you can speak about this, but probably I can is your, your cravings go down, your dependency comes down. And I now. Love my broccoli. Savory stuff. And then you have like a cherry and you're like, oh, it's so sweet. Yes, exactly. So that was the first time. And it was more just the realization that I could control these cravings and that it was.
The benefits to the community doing this was huge. I mean, in terms of weight loss, I did notice my blood pressure. So I have elevated blood pressure, which is controlled with a small amount of medication, but I didn't need the medication anymore. And it was, you know, I got my percent body fat and everything into the zone I wanted. And I was like, okay, this is, this works really well. So how about you? How do you think about eating sweets? Because you don't go.
cold turkey you no i'm way too weak for that i could never i try to help people who you know just want to improve and get to a state where their glucose is steadier, their health is better. So the way I see it is psychologically it's probably better. to not cut out these foods entirely and to say they're off limits because that can often lead to binging afterwards. So what I recommend is a few key things.
that help you reduce those cravings so that naturally you're not going to want to eat the chocolate ice cream anymore. And the four key things I recommend generally are savory breakfast. so starting the day with savory food so define that what would be an example so a savory breakfast is built around protein and it can be you know whatever
Tofu, eggs, dairy, nuts, leftover fish from last night, anything you want, any kind of protein. Because that's really satiating and it keeps your blood sugar really low. There's this hypothesis that I love that I just learned about.
It's called the protein leverage hypothesis. Have you heard of it? I have not. Okay. So it states that your body has a need for a certain amount of protein and it will keep you hungry until you give it enough protein, but your body cannot tell you, you know, Peter, give me a steak. It's just going to make.
you feel hungry so until you've given your body enough protein to satisfy its needs you're going to keep feeling hungry so that's why the savory breakfast and having protein in the morning really helps for the rest of the day so example i don't know you can make an
omelette with some cherry tomatoes and some feta you could do i love this new recipe the avocado accident avocado tuna hummus lemon you know just bring some protein put some healthy fats that's funny you know why i called it that is because I was standing in front of my fridge one day and I was just looking. I had an avocado, I had tuna and I had hummus. I was like...
meh, might as well try. And it turned out really good. That's funny. That's hilarious. So savory breakfast, not sweet foods in the morning. Because if you have any of the frosted fakes, the cereal. I mean, honestly. uh you know i have two 12 year old boys yeah and they love this uh they don't eat that one in particular but you know the one that they eat are no better and i try to you know instead
have eggs or whatever it might be instead. But I grew up on Frosted Flakes. I grew up on Nutella crepes. Nutella crepes? Yes. That sounds beautiful. So, you know, and for me, it was Apple Jacks and Captain Crunch. And it's ridiculous, the amount of sugar. It's like we're poisoning our kids every morning. Totally. Absolutely. It's wild. And then at 11am, you're exhausted. Yeah.
And I remember being in school at 11 and just feeling these hunger pains, you know, this just pain in my stomach. I couldn't concentrate in class. I wanted food so badly and that was my glucose dropping from the Nutella crepe. 130 calories. You know what this is to me? What is this? This is dessert.
this is it is dessert and so we have sugar with sugar with sugar and the problem is recently over the past you know 50 years we started thinking and believing the food industry that we should have dessert for breakfast And that's a really good way to start the day. You say this in your book, again, which I commend everybody. Look at the ingredients. They are in percent order.
um and of course the very first thing is milled corn yeah which turns immediately to glucose and number two is sugar yeah which is you know they're upfront about it yeah but they put over here you know uh eight essential vitamins and minerals and another thing that i think needs to be regulated is the use of these cartoon characters because this is very appealing to kids we should not this should not be allowed because this is very very enticing for children
yeah marketing to children these ultra processed sugar foods is just i mean they really should have instead the skull and crossbones like they have in cigarettes yeah i hope we'll get there one day yeah wouldn't that be cool that would so total amount of sugars for 130 for one cup and who has one cup of this 12 grams of sugar right and 33 grams of total carb
I mean, and it's funny because they add here a column that says with some milk to make the stats look better. Yeah. So listen, first things first, no sugar at breakfast. Like that is...
That is just the base of having steady glucose level. It's the worst way to start your day. Yeah, because then you get a big spike, you get a big drop, and then you have cravings, your mitochondria get exhausted, and you just feel... awful i don't i don't even want to look at pop tarts but i have to look at the pop tarts here you know i've never had a pop tart i i unfortunately have not recently how does this work what is this it's it's sugar encased in sugar that you heat up in a toaster
you heat it up oh yes you heat it up you make it make it that much more yummier and so the inside gets warm you're warm and gushy and the outside is like crispy kind of crispy yeah Interesting. Who invented this? By the way, you can have the box if you want to take it. I'll have to just test it with my glucose monitor. Read what it says on the side over there.
Okay, it says, let's see, which side? I don't know. Frosted strawberry proudly baked in the USA. It says straight from the foil, toasted. Okay, but in terms of its ingredients. Yeah, okay, let's have a look. You ready? Yeah. First ingredient, flour. Second ingredient, corn syrup. But wait, there's more. Third ingredient, high fructose corn syrup. Fourth ingredient. Dextrose. Then we got some soybean and palm oil.
And then more sugar, sugar and bleached flour. OK, so this is 100% starches and sugars with some really unhealthy oils in there as well. So this for your glucose levels, this whole thing just breaks down into glucose molecules and creates a.
massive, massive glucose spike. There are 30 grams of sugar in one serving. The American Heart Association says that people should not go 25 grams of sugar a day. And just with one of these, you're getting 30 grams. So it's like if you feed this to your... child or yourself it's like here's a plate of poison yeah but it's gonna make the kid have dopamine release so the kid is gonna feel a bit awake people often mistake that dopamine release yeah that like
Feeling with energy, it's not actually energy, right? It's the pleasure molecule in your brain. But on the inside, when you give your body something like this, your mitochondria are getting tired and stressed and are not able to make energy effectively anymore. So you feel chronically fatigued, you know, playing with your...
Kids exhausting. Grocery shopping is exhausting. Doing anything is exhausting because your mitochondria are broken. So we need to get back to a place where we're feeding stuff that is good for our mitochondria, good for our brain, good for our body.
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go to fountainlife.com backslash peter it's one of the most important things i can offer to you as one of my listeners all right let's go back to our episode uh protein you mentioned protein so i'm on um The last few years, I've been focused on adding muscle. And I'm 62, so it's like, you know, more of a challenge than anything else. But still, I hit my target of adding 10 pounds of muscle last year. Nice.
And I did that by working out and lifting weights, lifting. Yeah. So I'm, I'm lifting a minimum of three, hopefully four times a week and then protein. Yeah. So for me, I'm shooting for 150 grams a day of protein. How do you think about protein?
I completely agree. I think it's one gram per pound of body weight. So that sounds like a lot to most people. So I'm 70 kilos, which I think is 140 pounds. I don't know. But basically that means that I need 140 grams of protein per day. And in one egg, there's eight grams of protein right so i need like almost 20 eggs a day and people cannot believe that yeah it sounds like so much but i think we're
chronically under protein. And I also lift, you know, and women will think, oh, if I lift weights, I'm going to become super bulky. Listen, I have tried to make this bicep 20% bigger for a year and a half. Let me tell you, it is hard. And I lift three times a week. Right. So don't be scared. I completely agree. And also your muscles are incredible reservoirs for extra glucose. So if you have a chocolate cake and you have more muscle mass, your muscles are going to soak it up.
so you can have less of a spike yeah so muscles are amazing muscles are amazing and you know there's a huge there's a direct correlation between longevity and muscle mass part of that comes from its ability to store stem cells, its ability to absorb glucose, not get you into metabolic disorders. But the other thing is, you know, when you hit your 80s and 90s,
One of the exit plans is fall, break a hip, pneumonia, and done. So great. I'm glad you agree. And my protein, I try and... One of the things I... i know to be true is you can't absorb that much protein in one sitting and so it's spreading it out through the day in fact i used i'm curious about this i used to do a significant amount of vitamin fasting like i would uh eat Finish dinner by 6 37 and then go through one o'clock the next day And so that I would have 18 hours off and six hours on
And when I looked at the studies, it looked like intermittent fasting, if you're in reasonably good health, didn't actually help. And it was difficult to get as much protein as I needed if I did that. So I gave it up.
How do you think about it? You know, I think it was such a big trend. And I think now we're realizing that we went a bit overboard with the intermittent fasting, especially in women. So a lot of these studies have been done in men showing that it has a positive impact. But for a woman, fasting for that long is a stress. on the body and so if you add okay let's say
You have kids, you have a stressful job, you drink coffee, you do cardio, you do cold plunges, you do saunas, and then you're going to do fasting. That's so much stress for your hormonal system. And so no wonder, you know, we see women who are trying to do all this stuff and then their body is breaking down.
their period stops like we have to understand that fasting is a stressor so i fast on vacation that's that's what i do the rest of the time if i'm working i always have something in the morning for example this morning i went to the gym and before i went i had some salmon some green beads and some rice i would never work out fasted yeah it's just too much for the body then i feel like it's eating it
yeah I um I end up with protein drinks I do cachava yeah which is uh do you like a Java I've never tried it actually but I've heard of it yeah it's a plant-based protein drink it's got about 25 grams of protein and i this i'll take a look at this i love this product and you know i have no relationship other than my friend produces it but it has 11 grams of protein um and
uh zero grams of of uh of sugars and one gram of dietary fat of dietary fiber so you know i don't know what you think about something like this but it's collagen-based protein Yeah, I think it's fine. I think you can also get protein from whole foods, you know.
yeah i mean for me it's eggs yeah exactly my favorite is onions feta and uh and three or four eggs like scrambled scrambled yeah that's nice that's very nice yeah so i mean i'm getting hungry okay let's go eat now um no i think it's great if you want to supplement with this but and some people just don't like cooking they'd rather just mix something i love cooking i'm not a big like shake person yeah so i'd rather heat up some salmon or some eggs or cheese you know
But yeah, this looks fine. I mean, the ingredients are fine. Collagen, MCT oil powder, coconut oil powder, cacao powder, natural dark chocolate flavor. Careful with the flavorings. Sometimes they're not super clean. And monk fruit extract. So this means it's a little bit sweet, but monk fruit is fine.
Yeah, so I saw that monk fruit because it flavors this and I actually, you know, this is my guilty pleasure in the morning oh my god that's your guilty pleasure give me a break oh it tastes so good it's my guilty pleasure pleasure and i've actually used it to substitute coffee oh yeah um you don't drink coffee i
Listen, through medical school and graduate school, I would do four to eight cups a day. Yeah, you had enough coffee for a lifetime. And I was like... i can drink a cup and go to sleep and now i find out i'm a slow metabolizer so my my i have a team of physicians and they're like maximum a half a cup a day so um but i love a hot So that becomes a hot flavored drink in the morning. How about tea? Do you drink tea? You know, I like mint tea, but not as much as the others. What do you drink?
Yesterday and the day before I was off coffee because I realized I love coffee. So I'm trying to do these little moments in the year where I sort of. cut down on it so you can appreciate it more later yeah so this morning i had a coffee it was amazing sweet nectar
So listen, coffee with whole milk is kind of what I go for. It has some protein, some healthy fats in it, and then green tea. But one thing I would never drink is orange juice or any kind of fruit juice. It is just, it is so bad. It just spikes everything. I know. I mean, I would rather.
drink a diet coke than a glass of orange juice yeah i agree with you i but i've given up all sodas as well that's not true when i go to a movie which i go like once or twice a year to a theater i'll have a coke zero And some popcorn? And I'll steal some popcorn from the kids. I would get my own bag. But...
Let's talk about coffee one second. It has a lot of health benefits. And so if you know your genetics and you're a fast metabolizer, that's great. I mean, the rule is no coffee after a certain point. after lunch for sleep benefits.
putting what you put into coffee very important so let's talk about that um you talk about whole milk in order to get the benefit of the fats and the protein one thing i hate is oat milk so okay oat milk almond milk what other milks are there uh coconut milk pistachio milk okay so let's talk about each of those okay so the first one first
oat milk yeah and i know people are going to hate me for this but oat milk is like making pasta juice so imagine you could imagine you cook some pasta some spaghetti and you put it in your blender with some water and then you blend it until it's liquid you just made pasta milk Oat milk is the same, right? It's liquid starch. And so that's a big glucose spike. And also in most oat milks, there's also some unhealthy oils that are added in. So not my favorite by any means.
When it comes to nut milks, if they're unsweetened, they're great because nuts are high in protein, high in fat. So almond milk is great. Pistachio milk, macadamia milk, whatever you want. I would go for those, but unsweetened or some just regular dairy. Yeah. Yeah. Okay. Fair enough. Do you drink oat milk? I don't. I mean, I've had an oat milk in a matcha or something like that. Yeah.
a year ago but i i was just curious about that i didn't think about being that another cool thing about coffee that you might want to know for the coffee drinkers listening to us sure is that there's a study that came out that showed that if you are tired if you had a poor night's sleep it's better for your glucose
levels to drink your coffee after breakfast rather than before your breakfast it creates a smaller glucose spike in your body over the years i've experimented with many intermittent fasting programs the truth is i've given up on intermittent fasting as i've seen no real benefit when it comes to longevity but this changed when i discovered something called prolon's five-day fasting nutrition program it harnesses the process of autophagy this is
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backslash moonshot get started on your longevity journey with prolon today now back to the episode i want to hit some of the uh hacks and tips that you've done because they're brilliant um the one i love the most is the order in which you eat your food really big deal and i i've spread your gospel every place thank you and um
And it's just so people don't realize that. Right. It's like you got a plate of dinner in front of you. Well, first of all, I'm going to start someplace else. You're at a restaurant. Yeah. The first thing you sit down, the first thing they do is they bring a giant basket of bread. I think it's a conspiracy. It is. It's like they hate you. They want to kill you. And the second thing they do besides the giant basket of bread is they bring your glass of wine. Yeah. And...
I'm like, okay, this is like the worst thing possible. Well, then 90 minutes later, because that bread created a big glucose spike, you're crashing and you have a craving for something sweet, which is when they come to the table, they're like, would you like some dessert? And here's our enormous selection. I think it's a conspiracy. to make you want to eat dessert after the meal. Yeah, yeah, for sure. So the first...
It wasn't one of your hacks, but it's related to them, which is when people come and they offer you the bread basket and a glass of wine. For me, my first reaction is after you plate my main course. Exactly. Exactly. Right. This all came out of some wonderful studies that showed that if you're faced with a meal, if you eat the elements of a meal in a specific order,
You cut the glucose by 75%. A huge deal. And you also, you've talked about that people lose weight doing that. Yeah. Okay. So you've got to play. Okay. So what's the correct order? Veggies first. Okay, salad, tomatoes, carrots, broccoli, whatever. Then proteins and fats. Okay, so your chicken, your avocado, your whatever. And then starches and sugars. If you have room. If you have room. Right.
Key point. Even if you have room and you still eat it, it's still going to make a smaller spike. So the veggies first, the fiber first. Because the fiber coats your upper intestine and makes a viscous protective mesh that slows down glucose molecules going into your blood.
stream so you still eat the carbs but they arrive into your bloodstream more slowly which is better for you and it slows the digestion exactly speed as well yeah um protein next yeah protein next and to be honest you know there's this very sort of strict scientific rule of like veggies proteins fats starches sugars the most important one to remember is the veggies first yeah and the carbs at the end and in the middle do whatever you want
that changes the game completely because you don't have such a big spike after a meal. It's really transformative. Again, for me, that's religion. It's like how I eat my food. Yeah. Always. And also it's cultural. It's been done in the world for a very long time. Especially in Europe. Especially in Europe. Yes. We have antipasti. We have crudité. Like, it's just a thing. You say that so beautifully.
Crudité, yes. It's because I'm French. Yes. So there's another part related, two other things you think about doing up front. The first is a glass of water. Glass of water.
Stomach volume does impact how hungry you are and how much you eat. The second thing is... putting yourself into a parasympathetic mode relaxing your nervous system yeah i mean the biggest challenge is i know for me i'm running and running and running and the worst thing you could do is eat while you're working or you're anxious and you're in fight or flight mode.
versus rest and digest mode. And you're not absorbing your nutrients, right? And also you won't feel as good afterwards. Your body is not going to be able to digest the food. You might feel a bit bloated, a bit uneasy. Yeah. So, you know, three deep breaths. You know, Andrew Huberman talks about the physiological sigh.
so you go like through your nose and then yes a double a double intake exactly yeah helen messier who's my chief medical officer at fountain who's absolutely brilliant um uh talks about getting vitamin o in the beginning of a meal right and you know culturally you would do a prayer or you would say grace you'd slow it down that's a really good point and i think just intentionally eating your food Chewing your food. I mean, my mom used to say about my dad and me, you're inhaling your food.
right and they say you should drink your food and chew your liquids it's just a way of saying like if you're eating something that is solid chew it until it's liquid yeah yeah and i think those are all if you can remember these things they make a huge difference you touched on weight loss right that's an interesting one so i never talk about weight loss as the main objective because i don't want my work and
these principles to be put in the diets category. Yeah. But what happens- They are very much- about your health they are because then when your glucose level steady cravings go away hunger reduces insulin goes down so you burn more fat so naturally a lot of my readers
lose weight as a consequence of things coming into balance which i think is so key because that way it's actually long lasting it's not some sort of crash diet for a week and then you eat all the chocolate in the world afterwards yeah um you know We talk about going out to a restaurant and one of the challenges is that a lot of times when I'm eating I'm not
Thinking about what I'm eating. I'm just consuming I think one of the most dangerous things you can do is mindless eating Like in front of the TV in front of the TV and doing that you do. Yeah
I mean, one of the pieces of advice I have for folks is do not watch the evening news while eating your dinner. Oh. Right? Because that's putting you into a fight or flight. You're so, yeah, all the murders, all the... Awful. I don't watch the news. Yeah, well, that's good. Either do I. uh another thing one of my hacks is when i'm out at an event or out at dinner yeah and they come and they start plating dessert i emphatically say no do not put that in front of me
Because if it's sitting in front of me, it's irresistible. The willpower just degrades over time. And so it has to become sort of a...
a reflex to just say no. A protection reflex almost. It's a protection, absolutely. And I think one of the things that... that you've spoken about and i know to be true i think everybody listening knows it'd be true your willpower drops over the course of a day which is why the morning is the best moment to not have sugar because willpower is at its all-time high yeah nobody around you giving you a slice of cake
going to set you up to crave less sugar for the rest of the day yeah for sure for sure yeah um another favorite hack of yours what would you put I would say maybe the most surprising is the vinegar hack. Yeah, it is. I was talking to your team before. I've never tried it. So tell me about the vinegar hack. So vinegar contains a cool molecule called acetic acid. And when you have a tablespoon of vinegar in a big glass of water, you know, like this before eating, the acetic acid...
is going to interact with your enzymes and is going to slow down the breakdown of carbs into glucose. So you can still. eat the carbs afterwards but they'll have less of an impact on your glucose levels and this is one to use you know in an emergency situation you're like oh i'm about to have a cookie it's a birthday it's pizza night yeah and that's it's a good tool
But combining it, for example, to the veggies first hack is even better. So you could do a plate of vegetables and then a dressing with vinegar in it. Very simple. So you get both of the benefits, fiber and acetic acid. Interesting. I always... Just go with olive oil as my dressing so try to add some vinegar Interesting a little bit of white vinegar apple cider, you know, whatever they all work
Except the very syrupy Italian balsamic that's like a glaze that's full of sugar. So avoid that one. But add a bit of vinegar, see how you feel. Okay, I like that. Another hack, what do you got? I like the moving after eating. yeah so let's talk about this i think uh again this is more cultural yeah
Right? Where, you know, you take your evening stroll after... And a lot of these things have been around forever. Yeah. You know, it's not groundbreaking, but now we have the science to understand why. They deserve to be actually applied to our life. So how much moving
Add to value. Just 10 minutes. And you can just walk. And if you're at work, you can even just do some calf raises under your desk. Nobody will be able to tell. It can be anything. You can be watching TV. You grab a bottle of water. You do some bicep curls. You talk about doing just some squats and pushups. Yeah, whatever you can. Whatever you can. Or clean your kitchen. That's moving your muscles. So within 90 minutes.
After the end of a meal, you want to use your muscles because your muscles are going to use glucose for energy. And so if you do it after eating, they're going to use some of the glucose from the frosted flakes you just had instead of letting them make a big glucose spike.
Great. Yeah. So I have my kids right around the block. Yeah, I mean, you could that would help or you know, if they're really into Frosted Flakes cereal, you could tell them, hey, have this but have for example, some yogurt with it some plain Greek yogurt. And that's another hack. It's called putting clothing on your
carbs. Yes, I saw that. Yeah. So never let your carbs run around naked. Always try to add some protein, fat or fiber. And so, you know, here you have something I want to talk about. I love that you brought this. Yes. You have some hazelnuts and almond butter.
This is the version that has chocolate in it. So I would recommend people always look for nut butter that doesn't have any added sugars or flavors. But this is a great... piece of clothing to put on some carbs you know you can put this on a banana on an apple you can have a little bit of this with your chocolate cake with whatever your oats Your granola, that's a good thing to add. And so as you're adding the protein and fat, it slows down. Nutella doesn't fall in that category.
No. Unfortunately. No, Nutella falls in a very different category. Can you believe it? Nutella crepe and orange juice every morning. Oh, my God. From ages, you know, I don't know when you start eating, four to 16. Yeah. Yeah.
Incredible you're still alive. I know. I know. But, you know, it just goes to show you can turn everything around. Even if you're 85 and you've been eating sugar your whole life, changing today your habits is going to have a positive impact. Hugely, quickly. It's never too late.
Yeah, for sure. Never too late. You want some? It kind of looks delicious. I'll get you a spoon. Okay, it kind of looks amazing. It's like healthy Nutella. But you know, if I'm going to eat something kind of nasty with chocolate in it, I'd rather eat the real deal. Which brings me to the point of...
If you're going to eat something sweet and yummy, actually enjoying it intentionally. I remember when I was at school, at college, or maybe it was grad school, whatever, I had... I lived in a fraternity at MIT and we had these giant fraternity mugs and I used to go to the ice cream cooler and fill it up.
with like scoops and scoops and scoops. And then I would go get hot chocolate mix. Oh, wow. And I would pour hot chocolate mix and stir it up and just like mindlessly. It was mindlessly eat it in front of the TV. Oh, good times. I want to dive into some of the medical challenges that glucose causes. I think people need to realize... how damaging it is so that they want to play, they want to...
Experiment. Just try a few of the things, the order in which you eat your food, right? At a minimum, try that. you know so what could motivate you well first of all you should know that even if you don't have diabetes about 80 of the population still has these glucose spikes on a daily basis And there are three things that I think are really motivating for people. One, to understand that these may be causing your irresistible cravings. Two, that these lead to chronic fatigue.
And three, that they lead to glycation and accelerated aging. And this is not just internal aging. It's also the wrinkles on your face. Yeah. So those three things, if you ever have cravings you wish you didn't have, if you ever wish you had more energy.
to go after your dreams and do the stuff that lights you up fix your glucose levels it's going to help you it's so counterintuitive to people's belief that you know this sugar is going to give me energy to get me to go and well let me give you an example yeah right there's a there's plants around us and if you own a plant at home you know the plant needs some water
to survive and live but if you give the plant way too much water it's going to drown and die and so too much of a good thing ends up being a bad thing you can die of too much oxygen yes especially in a fire yeah so a little bit of glucose is fine but today we're just giving way too much to our bodies so glycosylation um that's a term some folks may not understand or know um would you define it glycation yes absolutely so
you know when you put a chicken in the oven and it goes from pink to brown it's cooked and that cooking process is actually glycation and from the moment a human being is born it slowly glycates it slowly cooks and then when you're fully cooked You die. It's true, folks. It sounds crazy, but it's science. And if you look at, for example, the cartilage of babies, it's white. And if you look at the cartilage of a hundred year old person, it's brown because it's glycated, it's cooked.
Is that from the oxygen? It's from glucose bumping into other molecules and glycating them. And once another molecule is glycated, it's damaged forever. For example, if glucose glycates a molecule of collagen in your skin, it breaks it. And then that molecule of collagen is never going to get back.
to its proper healthy form. So with every glucose spike you experience, you're accelerating this cooking, you're accelerating this glycating. And actually glucose and glycation, they sound like very similar words, right? It's because it's the glucose. is doing the glycation and so with every spike you're accelerating aging you're accelerating glycation
This shows as wrinkles on your face. I'm actually 85 years old. You are amazing. Yes, yes. But it's because I don't have any glucose spikes. I look so young. And then on the inside, your organs are slowly deteriorating.
And that's glycation. And we can't stop it. And I know a lot of billionaires want to stop aging and live forever. At least slow it down. At least slow it down. No, we can slow it down. We haven't been able to stop it yet. But... slowing down glycation is a big part of it you want to slow down those reactions so that your organs and your skin and your liver and your brain stay healthier for longer and stay younger for longer i appreciate that
I want to run down a few of these. So inflammation. So inflammation, there's a few different ways that glucose increases inflammation. The first one is actually with that glycation happening, it's releasing free radicals that leads to inflammation. And second is your mitochondria. So your mitochondria are in charge of turning glucose into energy.
and they love doing that when they get a steady supply of energy but if you give them too much glucose they go on strike they're like cannot know too much information too much to do too much work and they're like i need to take a nap and so they just are not able to convert glucose effectively anymore and so you feel tired your mitochondria are not making energy effectively anymore and as they
become stressed and overwhelmed, they also release free radicals and that also increases inflammation. Now, inflammation is awful. Three out of five people today will die of an inflammation-based disease. You know all these diseases that finish with itis? arthritis, gastritis, pancreatitis, that means inflammation of that organ. Inflammation is everywhere. It's a silent killer. And with every glucose spike, you're increasing inflammation. Yeah.
cardiovascular disease. I talked about my conversation with Dr. Navarrete and the idea that when we are glycating proteins this is you know resulting in deposition on your arterial walls and causing potentially ischemia in the plaque Is there any other part of the heart disease sort of...
Loop, yes. Loop that you want to talk about. Yes. So there's one, we used to think that, you know, all LDL was bad cholesterol. Now we understand there's LDL type A and LDL type B. And LDL type B is the more damaging one. It's these small, dense particles that lodge under the walls of your arteries. And LDL type B increases when you eat sugar.
Your liver turns the sugar into LDL type B. So you have all these small dense molecules. And then if on top of that, you add the oxidation, the inflammation, the glycation, it's a perfect storm. You're creating the perfect situation. for all of your artery walls to become really callous and to have all these particles locked under it and then all of a sudden it makes a block or you know there's there's a clot that is created and then you have a heart attack so
No bueno. And people think about, well, I need to go on statins. I need to go on monoclonal antibody. I mean, honestly, the number one thing you can do is change your diet. Yeah, and exercise.
and exercise yeah yeah i mean we'll come back to this over and over again the number one drug yes exercise absolutely but it's hard people don't want to go to the gym i get it but i love it now you know at the beginning it's really hard and you have to just be a bit violent with yourself and then i crave it i crave going to the gym i love it it makes me feel so strong yeah and the physical
strength also translates to mental strength as well. My mental health is much better when I'm working out. The other thing I've done is I bought a Technogym bike and I take all my Zoom calls on that. Right. The idea, I mean, one of the things, and I should probably put a couple of bikes in here and do our podcast on the bike. Dude, you should totally do that. That's awesome. Or at least a walking desk. But, you know, the reality is sitting is the new smoking. Yeah.
When we're sitting here on our butts talking, it's like, it's, I don't know, you're wasting the opportunity to get exercise.
but humans are really good at sitting we are we're like professionals at sitting and our biology has evolved to help us sit really well you know cats can't sit super well like we do dogs look weird when they try to sit like us we're just very good at this position it's it requires very little effort yeah yeah we are so neurocognitive disease let's differentiate neurocognitive and mental health oh yes because they're
It related, but two different things. Neurocognitive disease, I mean, inflammation in the brain, precursors to Alzheimer's and so forth. How do you think about neurocognitive disease and sugar? Well, it's a very interesting topic. It's actually what I studied in grad school, but... What was your thesis title?
Something about Alzheimer's and nutrition. It was actually Alzheimer's, type 3 diabetes, something like that. I was looking at all the evidence showing that Alzheimer's disease has a lot of parallels with this idea of type 3 diabetes. it was a plaque-based disease etc and now we're understanding it's more metabolic so why are scientists calling alzheimer's type 3 diabetes because they're seeing in the brains of people with alzheimer's
symptoms and situations physiologically that are very similar to what happens in the body of somebody with type 2 diabetes. So inflammation, glycation, and insulin resistance. of the neurons in the brain what is insulin resistance it's what happens after years and years and years and years and years of repeated glucose spikes okay your body in response to a glucose spike sends insulin
to grab extra glucose and store it away. But over time, too much insulin becomes insulin resistance. Your body can no longer respond to insulin it's not sensitive so what happens the glucose stays your cells cannot get the glucose that they need anymore into into the cell right so you're not feeding the cells in your body and in your brain in the way that they should be fed. And in your brain, this also happens if you have Alzheimer's. So, I mean, it's so early, it's emerging.
but you also see some amazing stats like if you have high glucose levels in your 30s your risk of alzheimer's goes way up right so we're starting to understand it's all quite related and i think this is really the future understanding that your food and your food habits are going to have an impact on your brain health in your later years. I mean, that is so motivating to me.
it it is given that you're still in your 20s you can have all of the work that you need ahead yes exactly um so uh when i i think about this um Mental health and your mood is so tied. I mean, I know if I get hypoglycemic, my mood just falls apart. Do you get hangry? Rarely, but I can feel it. i can feel when it's like oh my energy is just dropped and it probably is due to something i ate you know 90 minutes yeah exactly probably maybe a pop tart
So let's talk about the mental health elements of this. What's going on that people don't realize or that people should know? That your glucose levels impact. how your brain feels instantly. So we talked about Alzheimer's. That's a very long process, right? But today, right now, what you ate 90 minutes ago is defining how you feel in this moment, right? It's defining...
whether you feel brain fog, it's defining how irritated you are, whether you're angry with those around you, it's defining whether you have cravings, whether you feel hangry, whether you feel agitated, and your tyrosine levels, right? Your mood, happy.
Not so happy. So your food impacts your brain. And that's what I discovered in my own journey. And it was so shocking because you don't talk about this. People don't realize. But yeah, if you want to feel better, if you want to feel more like yourself.
calmer, happier. It's so important to look at your food. And then your food also impacts your gut. And your gut secretes so many molecules that go into your brain. The gut-brain axis is very real. And the amount of... data we're getting, you know, one of the companies, Viome, that's just getting massive trillions of data points about this and connecting your gut with different types of cancers and different modalities. Do you still wear a CGM? Twice a year. Just for, just to...
For fun. Yeah. When I first started, I wore it nonstop for two years and that's when I really got into the research and I was testing on myself all these different research studies that I was finding online. And now, yeah, I would say twice a year, I just know everything. Yeah. Sometimes I
just feel like I want to check in with my body, but I find the absolute numbers very inaccurate. So I do once a year blood work on everything. And that's really how I track my health. The CGM is more for fun now or motivation yeah exactly it's like an aura ring or an apple exactly exactly so let's say you're hangry let's say you're in a bad mood let's say you know you're just energy down uh how
What should I be eating in those moments? Well, first of all, you need to realize those feelings are signals from your body telling you you messed up. I don't feel good. Help me. Okay. So your body wants help.
if they're not to be suppressed you should not feel ashamed about them they're just your body communicating to you so if you don't feel well but you feel hungry the worst thing to do is to eat sugar and i know that's what you want to do because you want the dopamine but hear me out have something savory first
have some nut butter, have an egg, have a leftover avocado with some crackers in your fridge. And then if you still want something sweet, you can have something sweet afterwards, but... your body will have the savory food in it that's going to slow down.
the sugar from the sweet food arriving into your bloodstream right but ideally if you feel like this on a daily basis just tell yourself okay tomorrow i'm starting with a savory breakfast i'll do the veggies first i'll do the vinegar before i eat something sweet i'll get some movement in close on carbs
I can. And then slowly you'll build up these habits that are going to help you feel so, so much better. Hey everyone. I want to take a quick break from this episode to tell you about a health product that I love and that I use every day. In fact, I use it twice a day. It seeds DS01 Daily Symbiotic.
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But it's a multi-billion dollar industry. And I think when people are carrying excess pounds, they don't feel good about themselves. And there's a spiral element here. But let's talk about... percent body fat or weight because being super thin and super low percent
body fat isn't necessarily healthy for you either no and the amount of fat you carry on your body is not a very good proxy for how healthy you are yeah so for example there are some people who genetically are not really able to put on fat
But so what happens is that when they have extra glucose in their bloodstream, there's nowhere to put it. So they get diabetes much faster. And somebody can have, yes, 20, 30 pounds of fat, but it can be harmless, subcutaneous fat, and they can actually be quite healthy. I understand if somebody wants to lose weight and with my work and my hacks, you'll probably be able to get there. What I don't like is the diet industry.
that is telling women that they have to lose five pounds every month in order to be desirable or happy and selling you the weight loss teas and the weight loss shakes and the yada yada that's bullshit like i want to counter that but of course weight is a factor in health and also in how you feel in your clothes and your body. So if that's your objective, great, this can help you. But I'm not saying you need to lose weight in order to be healthier or to be worthy. You see what I mean?
And I think that differentiation is really important because being able to be happy and feel good about yourself and be able to do what you want to do and have the energy and look good from a multitude. and move well feel good yes all of that is super important um but the if you're gonna excuse me if you were gonna uh Describe why people put on weight. What is the eating habits that cause weight gain? It's mostly processed foods, right? It's highly palatable, calorie dense.
Carb heavy, seed oil heavy foods. Oh my God. Wait, Peter, I used to have this when I was a kid. Oh my God, fruit roll-ups. It was hidden there. I didn't know you had it. Wow, this brings back memories. So let's look at fruit roll-ups. Clearly they must be healthy for you. This is terrible for you. Ingredients, corn syrup, sugar, pear puree. Okay, so this is something I love to talk about. They love saying fruit names in here, right? But pear puree just means they extracted sugar from the fruit.
okay i want to say something about fruit and then i'm going to have a free roll up for sure but um the fruit that we eat today is not natural It's like if you look at chihuahuas today, they are the results of thousands of years of breeding all the way back to gray wolves, right? To make these breeds of dogs that we enjoy. Fruit is the same. It's been bred for millennia to be... Really sweet, really low in fiber, and very palatable. Here is clearly a very healthy apple, organic.
baked crunchy fuji red apples big usda on it show me non-gmo Well, because the fruit today is so high in sugar, the whole fruit is fine because it has fiber, but the problem happens when you denature, right? You make it into a fruit oil up, you dry it, then you concentrate all the sugar. Ingredients, organic apples. So that's the only ingredient. But what they don't say is...
they've removed all the water from the apples yes and so in one mouth in one bite you're getting as much sugar as in three apples yeah right and your body doesn't care if the sugar came from an apple or if it came from a cane and is now in a fruit roll-up or a pear it's the same molecules matters is the matrix what matters is the sort of the package in which the sugar comes so let's talk about eating fruit
You can actually eat that in front of me. I'm going to smell it. I'm sorry. Wow. Oh, it smells horrible. It's a good way to turn it off. But let's talk about eating fruits. How do you think about eating fruits and are different fruits better for you than others? I think fruit is fine. I'm not going to go into a fruit battle. I don't think it's healthy to say, you know, whole fruit, this whole fruit is bad for you.
If you want to eat something sweet, a piece of fruit is the best thing to eat because it has fiber and water. You know, so have the fruit that you like. It's so much better than a chocolate cake, so much better than a fruit roll up or that anything else sweet. But if you want, you can add some clothing to the fruit. Yes. So some nut butter. Yeah. Really good idea. A bit of cheese, you know, to reduce the spike. Yeah. Sodas. How do you think about sodas? I mean...
Always have a diet soda instead of a real soda. But of course, they're not good for you. Don't start drinking soda. Red wines.
Listen, I don't drink alcohol. I think it's a pleasure decision. I think the science recently has shown that actually zero alcohol is probably better for you. Yeah, it's clear. Alcohol has no benefits. But... like some people you know i love sugar sugar is my poison of choice some people prefer alcohol like you know go for it pick your poison just be aware that you're doing it for pleasure not for health yeah intention be intentional yes yeah the uh the red wine
industry, there is Veritrol. I think you'd have to drink 50 bottles of red wine to get some Veritrol. Take a pill instead. How does this all differ for women versus men? The hacks work in everybody. the hacks to me are at the level of drink water brush your teeth wear sunscreen you know we're talking about seriously we're talking about basic physiology here um i think the one thing where people
tend to differ is in the breakfast. So for men, I found that it's easier for them to have a savory breakfast for some reason. And for women, the sweet oats and the granolas. They're just more culturally associated to what a female should have in the morning. So sometimes it's harder to break the habits. Does that make sense? Is there anything regarding menstrual cycles? Yes. pre or post menopause for women they should know about yes so the week before your period yeah
the same food is going to create a bigger glucose spike in your body because your hormones are different. So let's say, you know, week after your period, you have a ice cream, it's going to make a spike. But if you have that same ice cream the week before your period, it's going to make a bigger spike. Therefore, a bigger drop, therefore more activation of the craving center in your brain. And that's one of the reasons you get cravings before your period. So if you're prone to that.
make sure you're using my hacks before your period to try to reduce that craving activation. And then after the menopause, unfortunately, your glucose... Your ability for your body to balance your glucose levels becomes worse. So it's even more important to look at these hacks and to make sure that you're keeping your glucose as steady as you can. I'm going to run through a few more of the hacks. Again, all of these are in...
your book, The Glucose Revolution, which is amazing. Thank you. But we talked about eating foods in the right order, adding a green starter to all your meals. I mean, that's basically just getting veggies up front. Up front. Very important. Yeah. And I've gotten to a point where mentally I'm like, I attack veggies. Oh, wow. It's like, it's like for me, it's like, yes, please. So it's like.
broccoli, broccolini, asparagus. Perfect. I love Brussels sprouts now. Who had ever thought about that? I love Brussels sprouts. Super good. Stop counting calories. Talk about, so is there some... caloric levels that we should or should not aspire to.
Well, I think my message here is more, if you look at just the number of calories, for example, this fruit roll-up has 50 calories. And you say, oh, that's not too much. Exactly. But the calorie doesn't tell you shit about what's in the food, right? So two people can be eating the same number of calories. One person can... have loads of glucose spikes, have diabetes, feel horrible, feel depressed, and the other person can be thriving. So calories...
are not enough. You have to learn about the molecules in your food. And that's what I try to teach people in my book, like how to decode, how to become a food detective so that you don't get distracted by the calories, which is what the food companies want you to do. And instead understanding. how that food is actually going to impact your health. That's way more important. Yeah, I love that. All right. Fourth, flatten your breakfast curve. We talked savory breakfast.
Five, have any type of sugar you like, they're all the same. It comes back to the pleasure thing. So if you're going to have something sweet, don't go for the, you know, agave syrup, gluten-free stuff. It's just sugar anyway. There's no difference between... honey, brown sugar, white sugar, agave syrup, whatever. It's just sugar. So have a pleasure. Don't try to optimize.
when it comes to sugar i think it's important to put sugar pleasure category not in a healthy category have the one you like um uh pick uh i don't know if i'm a typo here uh dessert over a sweet snack what should be pick dessert over a sweet snack so if you want to eat something sweet have it as dessert after a meal not on an empty stomach yeah yeah so you reduce the spike of it yeah and especially
at the end of that vegetable protein. So for example, it's 11 a.m. You're like, oh, I really want to eat a cookie today. Well, buy the cookie, but have it for dessert after your lunch. Don't have it before the lunch. I love that. And one of the other things is if you're in, you talked about delaying your consumption of that cookie. Exactly. Yeah. You delay it to, you say, I'll have it for dessert after dinner. But also talk about the fact that if you're feeling super hungry.
um you may not feel that way in 20 minutes yeah yes because if you're having a craving that is due to a glucose crash after a spike your craving center is activating you're like oh i need something sweet but actually if you just wait 20 minutes your liver
is going to pump out glucose bring your glucose levels back up to normal and the craving might be completely gone 20 minutes later so set a timer like 20 minutes i'll see if i still want the cookie in 20 minutes i'll go buy it and i'll have it for dessert amazing I love that. We talked about vinegar before you eat.
We talked about moving for just 10 minutes. After eating. Engage your muscles. Exactly. Get them to get hungry for the glucose. Yep. If you snack, go savory. And so this is interesting, right? Because this is more of a keto type of approach to life. You can have some nuts. Yeah.
But savory can also mean a slice of bread with some avocado on it, right? It's just nothing sweet, sweet that's going to create too big of a spike. There's some elements in my work that you'll find in keto, but this is much softer, right? You're getting a lot of the glucose study benefits without.
very intense dietary intervention. I think what you built as a plan is executable by everybody. Yeah. And, and I just, I have your now i have your voice i had your words before i have your voice in the back of my mind when i'm eating and thinking about the order which i eat my foods right and taking that 10 minute walk
uh i'm obsessed with behavior change i want to help people change their behavior you know i it's it's the most difficult thing on the planet yes um i love that cartoon that has uh you're at a hospital and one window says behavior change and pills and surgery right pills and surgery has a giant long line behavior changes nobody because usually doctors say
eat better, exercise more. You're like, what kind of advice is that? That's terrible advice. So with these hacks, you know, it becomes fun and easy and attainable. And that's what I, that's why I think they've been so successful because you can actually do it. You have, we talked one sec.
already about when you have a craving wait 20 minutes cooling off period i like that terminology so you also talk in the back of your book when you're at a bar so what do you do when you're at a bar you're out with friends Interestingly enough, you know, for me, I guess tequila, if I'm going to have a drink, doesn't spike my glucose as much as wine does. Yeah. Well, all the hard alcohols, the liquors, you know, the spirits.
They generally keep your glucose pretty steady. The worst offenders would be mojito, margarita, because it has sugar in it. But I'm like, if you're going to the bar with your friends, have the cocktail. Don't.
obsessed you know what i mean that's a pleasure moment pleasure decision i don't think it's that necessarily that healthy to try to optimize for your health in that moment all right beautiful let's turn uh finally to a topic of supplements so What supplements do you take and do you take supplements?
Yes. So I take omega-3s and vitamin B just because I'm deficient. And then people always ask me, you know, I don't want to do the vinegar. Can I take a vinegar pill? I don't want to do the veggie starter hack. Or I can't. Can I take a fiber pill? Or my dad has diabetes. He doesn't want to change his diet. Can I give him something? And so actually it's great that you brought this up because I've been working for two years to try to figure out
What is on the market that actually works for our glucose levels? And we see stuff like berberine, chromium, but those have a very long term effect. You have to take them every day, etc. I've actually developed something amazing. It's a capsule you take before eating, and it cuts the glucose spike of that meal by 40%, and the insulin spike by 40%, which is so important. 4-0. 4-0, yes. Amazing.
And it's just plants that have been around since forever. But recent scientific discoveries have shown us that they have an amazing impact on that short term glucose spike of a meal. And this to me, you know, it sounds like a magic pill. I don't want people to take it as a magic pill. I want them to think.
It's an added tool in my tool belt. In addition to all the things you've talked about. Exactly, exactly. So it's called Anti-Spike, and I'm going to send you a bottle as soon as it's out. But this is your best friend if you want to take a supplement that's good for your glucose levels. 25 clinical trials. It's amazing. It's the best thing on the market. So white mulberry leaf.
Yeah, lemon peel. So the white mulberry contains a molecule called DNJ, which acts on your enzymes in your stomach and lets 40% of the sugar of your meal pass through. not go into your bloodstream go to your microbiome where it increases glp1 the satiety hormone that ozempic acts on but ozempic tricks your brain into thinking there's more glp1 than there actually is
This little guy after six weeks actually increases GLP-1 by 15% naturally. Nice. So I'm super excited. This is the best supplement if you want something for your glucose levels. I love it. I'm excited to try it. And it's something you can have in your bag. Totally. Exactly. It comes with a little pill box. You can bring 15 in your bag. Perfect. Anti-spike. My new baby. Thank you for the work you're doing. Thanks, Peter. Appreciate it.
It's so important. People have been, unfortunately, really injured by the food industry. Yeah. And it's unregulated in the food pyramid and everything we have. And I think just... educating people about this and giving them back control. And it's not difficult and it's not expensive. Exactly. It's free stuff. It's free. It's free. You can do it anywhere in the world, whatever your dietary preferences are.
And again, this should be to me, we're at the public health level. I mean, it's like brush your teeth, drink water, wear sunscreen, have a savory breakfast. I mean. Jesse and Chauspie, thank you so much for the work that you're doing. Thank you. excited to support you and promote what you do because it's um uh you know as much as i want there to be you know epigenetic reprogramming and
you know, pills for growing muscle mass and all kinds of cheap, easy hacks. It starts here. It starts with food, exercise, sleep. and as i tell everybody people ask me all the time like if there's one thing you could do what would you do for a pro longevity life stop eating sugar yeah I feel you. Thank you so much for having me. It was a total pleasure to speak with you. A pleasure. Where do people find your... My work? Honestly?
Instagram is kind of my hub. So glucose goddess, uh, glucose goddess.com also has all my books, all my things. But, um, yeah, I mean, I started on Instagram, funnily enough. And so that's where. That's where I communicate all the latest. Great. I look forward to amplifying your message. Thank you for joining us today. Appreciate it.