Who is Jesse Inchauspé?

Jesse Inchauspé is a biochemist and best-selling author known for her work on nutrition and glucose management.

What are glucose spikes and why are they a problem?

Glucose spikes are rapid increases in blood sugar levels, leading to various health issues such as mental health problems, acne, and faster aging.

Is sugar from fruits good for you?

No, sugar from fruits is considered the same as sugar from cakes; the body doesn't differentiate.

What are some recommended hacks to reduce glucose spikes?

Four suggested hacks are having a savory breakfast, taking vinegar daily, eating veggies first, and moving after meals.

How does muscle mass affect glucose response?

More muscle mass can aid in better handling glucose, as muscles absorb glucose for energy.

What foods can surprisingly cause glucose spikes?

Foods like honey and grapes can cause significant glucose spikes.

What can manage glucose spikes aside from diet?

Continuous glucose monitors and other approaches like exercise are used for glucose management.

Is there such a thing as 'good sugar'?

No, all sugar, whether from fruit smoothies or cakes, affects the body in the same way.

Glycation is the process where sugar binds to proteins or fats in the body, leading to aging and tissue damage.

How can glucose spikes affect weight loss?

By reducing glucose spikes, cravings are lowered, potentially aiding in weight management.

Glucose Goddess: The Alarming New Truth About Grapes! These 10 Hacks To Strip Fat Without Exercise!

01:40:28

https://www.youtube.com/watch?v=3esF-pNAM9c

Zusammenfassung

TLDRThe video features a conversation with biochemist Jesse Inchauspé, known as the "Glucose Goddess," who discusses glucose management and its profound effect on health. Inchauspé highlights the harmful impact of glucose spikes, associating them with issues like mental health problems, acne, insulin release, mitochondrial stress, and aging. She emphasizes that even sugars from natural sources like fruits are treated the same as refined sugars by the body. Inchauspé introduces hacks to stabilize glucose levels, such as having a savory breakfast, taking vinegar before meals, eating vegetables first, and engaging in physical activity after eating. The discussion also touches on the benefits of muscle mass for glucose regulation, conveying that muscle helps absorb glucose for energy. Foods believed to be healthy, such as honey and grapes, can lead to unexpected glucose spikes. She differentiates between types of sweeteners and explains that reduced glucose spikes contribute to reducing cravings and managing weight more effectively. Additionally, the conversation briefly covers societal trends in sugar consumption, misconceptions about sugar in foods, and the role of new technologies in understanding glucose's impact on health.

Mitbringsel

🔍 Importance of Glucose: Glucose plays a crucial role in health, impacting mental well-being, aging, and fertility.
🍇 Misleading Sugar Sources: All sugar, even from natural sources, affects the body similarly to refined sugars.
🍽️ Simple Hacks: Simple dietary hacks can stabilize glucose levels, improving overall health without cutting out favorite foods.
🥬 Veggies First: Starting meals with vegetables can reduce the impact of glucose spikes.
🏋️ Muscle Power: More muscle mass aids in better glucose management.
🥤 Fruit Sugar Myth: The myth that fruit sugar is healthier is debunked.
📉 Lowering Spikes: Lowering glucose spikes also lowers cravings and aids weight management.
🔧 Technology's Role: New technology helps track glucose and better understand its effect on health.
🤔 Complex Ties: Glucose ties into broader issues like diet misconceptions and policy needs.
💡 Empowering Knowledge: Understanding glucose empowers healthier choices without restrictive dieting.

Zeitleiste

00:00:00 - 00:05:00
The discussion begins with a focus on the impact of sugar and glucose on health, featuring tips to manage glucose levels and potential consequences like mental health issues and infertility. The guest, Jessi Inchauspe, is introduced as a biochemist and glucose expert.
00:05:00 - 00:10:00
The guest emphasizes the importance of understanding glucose and the effects of sugar on the body. She dispels myths about 'good' sugar and highlights surprising foods that cause glucose spikes.
00:10:00 - 00:15:00
The conversation transitions to practical glucose management strategies ("hacks") that allow for enjoyment of sweets while minimizing glucose spikes. The host interrupts to thank viewers for reaching a subscriber milestone.
00:15:00 - 00:20:00
Jessi explains the revolution and growing awareness surrounding glucose, noting the widespread impact of glucose spikes and the importance of managing them with continuous glucose monitors and dietary changes.
00:20:00 - 00:25:00
The guest delves deeper into what happens during a glucose spike, explaining the roles of mitochondria and insulin in processing glucose, and how excessive spikes lead to adverse health effects like fatigue and aging.
00:25:00 - 00:30:00
Jessi discusses the analogy of the body cooking from the inside with glucose spikes increasing 'cooking' or aging. She explains the body's response to spikes through insulin and its impact on fat storage.
00:30:00 - 00:35:00
The discussion highlights various factors that influence glucose metabolism, including muscle mass, genetics, and lifestyle. The host shares a personal observation about sugar cravings.
00:35:00 - 00:40:00
Jessi emphasizes the genetic and environmental complexities affecting glucose responses, identifying surprise glucose spikes from foods like grapes and honey, and once-natural fruits that have been bred to contain more sugar.
00:40:00 - 00:45:00
The guest explores the role of sweeteners as alternatives to sugar, weighing their impact on glucose levels, and elaborates on the differences between types of sugar and their effects on the body.
00:45:00 - 00:50:00
Jessi shares her perspective on enjoying sugar in moderation, utilizing glucose hacks to mitigate negative effects, and encourages knowledge over restriction for a balanced diet.
00:50:00 - 00:55:00
The dialogue touches upon the societal and evolutionary aspects of sugar consumption, satirically critiquing government and food policies while acknowledging challenges in reversing global sugar trends.
00:55:00 - 01:00:00
Jessi mourns the systemic issues contributing to poor food environments and advocates for policy changes to improve public health, while highlighting her efforts in educating about glucose management.
01:00:00 - 01:05:00
She reiterates the long-term correlations between high glucose diets and diseases, emphasizing the importance of reducing glucose spikes not just for future health but for immediate benefits like skin condition improvements.
01:05:00 - 01:10:00
The benefits of glucose management extend to hormonal balance and fertility, specifically addressing PCOS, while Jessi shares anecdotal success stories from individuals implementing her hacks.
01:10:00 - 01:15:00
The glucose management hacks are detailed, focusing on meal composition and timing to minimize spikes, which is said to result in better health markers and weight loss without deprivation.
01:15:00 - 01:20:00
The strategies offered include prioritizing savory breakfasts, strategic vinegar consumption, and encouraging movement after meals to help manage glucose levels and Cravings.
01:20:00 - 01:25:00
The conversation explores cultural eating habits and continues to advocate simplicity in glucose management practices, with scientific backing offered for effectiveness.
01:25:00 - 01:30:00
Discussion on experimental data supporting the glucose hacks and how they reveal positive health impacts; potential misconceptions are addressed regarding weight loss and calorie control.
01:30:00 - 01:35:00
The podcast covers societal shifts influenced by food industries and diets, critiquing medical responses to metabolic diseases and advocating for systemic change beyond individual action.
01:35:00 - 01:40:28
Jessi concludes with thoughts on the interconnectedness of lifestyle, diet, and health outcomes, reinforcing that understanding and managing glucose can drastically improve quality of life.

Mind Map

Häufig gestellte Fragen

Who is Jesse Inchauspé?
Jesse Inchauspé is a biochemist and best-selling author known for her work on nutrition and glucose management.
What are glucose spikes and why are they a problem?
Glucose spikes are rapid increases in blood sugar levels, leading to various health issues such as mental health problems, acne, and faster aging.
Is sugar from fruits good for you?
No, sugar from fruits is considered the same as sugar from cakes; the body doesn't differentiate.
What are some recommended hacks to reduce glucose spikes?
Four suggested hacks are having a savory breakfast, taking vinegar daily, eating veggies first, and moving after meals.
How does muscle mass affect glucose response?
More muscle mass can aid in better handling glucose, as muscles absorb glucose for energy.
What foods can surprisingly cause glucose spikes?
Foods like honey and grapes can cause significant glucose spikes.
What can manage glucose spikes aside from diet?
Continuous glucose monitors and other approaches like exercise are used for glucose management.
Is there such a thing as 'good sugar'?
No, all sugar, whether from fruit smoothies or cakes, affects the body in the same way.
What is glycation?
Glycation is the process where sugar binds to proteins or fats in the body, leading to aging and tissue damage.
How can glucose spikes affect weight loss?
By reducing glucose spikes, cravings are lowered, potentially aiding in weight management.

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Untertitel

Automatisches Blättern:

00:00:00
you're telling me that that will have an
00:00:01
impact absolutely and the studies prove
00:00:02
it it's an amazing ingredient that's
00:00:04
been used for its health benefits for
00:00:06
example it has impact on visceral fat
00:00:07
and that belly fat yeah it's the fat
00:00:09
that's really bad for
00:00:10
you yeah you're not supposed to do that
00:00:13
Stephen oh gosh the glucose goddess is
00:00:17
back Jesse enpay is a biochemist and
00:00:19
best-selling author with a focus on
00:00:21
nutrition and glucose management she
00:00:23
provides simple science-backed tips to
00:00:25
improve our health 80% of the population
00:00:27
have glucose spikes every single day and
00:00:29
that's when problems start happening
00:00:30
from mental health to acne to faster
00:00:32
aging infertility and PCOS which is one
00:00:35
of the leading causes of infertility in
00:00:36
women and the problem is we're in a
00:00:38
situation where the food landscape is so
00:00:40
toxic and most of us just eat sugar and
00:00:42
starches but they're literally made up
00:00:43
of glucose molecules is there any such
00:00:45
thing as good sugar no so even all the
00:00:48
fruit that we find today in supermarkets
00:00:49
is not natural some people believe that
00:00:51
if the sugar is coming from a fruit for
00:00:53
example in a fruit smoothie that's good
00:00:55
sugar but that's a total lie and your
00:00:57
body doesn't differentiate but the sugar
00:00:59
isn't a fruit smoothie or the sugars in
00:01:00
a chocolate cake are there any foods
00:01:02
that have surprised you when you tested
00:01:03
them yes I think the biggest ones are
00:01:07
wow this begs the question then is there
00:01:09
a healthy way to consume sugar so these
00:01:11
are four hacks that people can Implement
00:01:13
in their lives and you're able to reduce
00:01:14
your glucose spikes while still eating
00:01:16
what you love and you took these hacks
00:01:17
and did an experiment yes and 90% of
00:01:20
people reduce their Cravings really
00:01:22
significant impacts on sleep hormones
00:01:24
mood on diabetes and it says roughly 40%
00:01:27
of people who wanted to lose weight did
00:01:28
in fact lose weight yep so what are the
00:01:30
hacks the first one
00:01:34
is this is a sentence I never thought
00:01:36
I'd say in my life um we've just hit 7
00:01:39
million subscribers on YouTube and I
00:01:40
want to say a huge thank you to all of
00:01:42
you that show up here every Monday and
00:01:44
Thursday to watch our conversations um
00:01:47
from the bottom of my heart but also on
00:01:48
behalf of my team who you don't always
00:01:50
get to meet there's almost 50 people now
00:01:52
behind the dire of a SE that worked to
00:01:54
put this together so from all of us
00:01:56
thank you so much um we did a raffle
00:01:58
last month and we gave away prizes for
00:02:00
people that subscribed to the show up
00:02:02
until 7 million subscribers and you guys
00:02:04
love that raffle so much that we're
00:02:05
going to continue it so every single
00:02:08
month we're giving away money can't buy
00:02:09
prizes including meetings with me
00:02:11
invites to our events and ,000 gift
00:02:13
vouchers to anyone that subscribes to
00:02:16
the dire CE there's now more than 7
00:02:17
million of you so if you make the
00:02:18
decision to subscribe today you can be
00:02:20
one of those lucky people thank you from
00:02:22
the bottom of my heart let's get to the
00:02:26
[Music]
00:02:27
conversation Jesse in chasby the glucose
00:02:30
goddess we spoke two years ago and in
00:02:34
that time I feel like there's been a
00:02:36
real glucose Revolution much of which
00:02:38
has been led by you your books have sold
00:02:40
millions and millions and millions of
00:02:41
copies around the world your
00:02:43
conversations online have millions and
00:02:44
millions and millions and millions of
00:02:45
views more than I could possibly
00:02:47
count what's going on with glucose the
00:02:51
thing is glucose has always been
00:02:53
incredibly important to our health but
00:02:56
it's been going on behind the scenes but
00:02:59
now now but with the technology that we
00:03:01
have glucose monitors new science we're
00:03:03
actually able to get a real good handle
00:03:05
on it and understand our diet through
00:03:07
that lens so most of us Stephen have
00:03:11
unhealthy glucose levels to give you an
00:03:14
example one billion people in the world
00:03:15
have either type two diabetes or
00:03:17
pre-diabetes one billion and that number
00:03:20
is increasing every single day and then
00:03:22
in people who don't have any health
00:03:24
issues up to 80% of the population still
00:03:27
has glucose spikes every single day and
00:03:30
this leads to lots of symptoms from
00:03:31
mental health problems to fertility to
00:03:33
acne to faster aging glucose is really
00:03:36
important and I'm really happy that
00:03:37
we're talking about it more what have
00:03:39
you have you been surprised by how much
00:03:41
people have woken up to glucose sugar
00:03:44
yeah definitely I think even the word
00:03:46
glucose people used to know blood sugar
00:03:47
but now the fact that people know what
00:03:49
glucose is makes me quite happy that's
00:03:51
the scientific way to refer to blood
00:03:53
sugar it's surprising but the thing is
00:03:55
like I'm on the inside I'm working every
00:03:57
single day to make sure people know what
00:03:58
glucose is so it's like you know when
00:04:01
you put the frog in the water and then
00:04:02
you slowly boil the water you know that
00:04:04
image and the Frog doesn't notice the
00:04:05
water is boiling that's how I feel
00:04:07
because I've been doing this for five
00:04:08
years now so I can tell now if I compare
00:04:11
today to five years ago there's been a
00:04:13
huge shift but I've been looking at it
00:04:15
every single day day by day and the
00:04:17
increase has been very gradual how do
00:04:20
you define yourself there's this sort of
00:04:23
name you go under the glucose goddess
00:04:26
but professionally if someone says what
00:04:28
you do H how do you define that I say
00:04:31
I'm a biochemist I'm a biochemist
00:04:34
passionate about sharing science in a
00:04:36
fun accessible sexy way that's what I
00:04:38
like to do these cgms continuous glucose
00:04:41
monitors that everybody seems to be
00:04:43
wearing these days they're much of the
00:04:46
the reason people I guess know you
00:04:51
because you post these incredible graphs
00:04:53
on your Instagram showing the impact
00:04:55
that of the things we on our glucose
00:04:58
levels yeah I want to start there when I
00:05:01
eat something sweet and full of sugar
00:05:04
there's a spike in my CGM so my
00:05:06
continuous glucose monitor does does the
00:05:09
spike mean that something bad is going
00:05:12
on in my body kind of yeah so I'll go
00:05:16
just one step back there's lots of
00:05:19
different categories of foods but there
00:05:20
are two that impact our blood sugar
00:05:23
levels it's starches so that's bread
00:05:26
rice pasta potatoes oats and sugars so
00:05:30
anything sweet from an apple pie turn
00:05:32
orange juice these two categories of
00:05:35
foods they're literally made up of
00:05:36
glucose molecules so when you eat them
00:05:39
they break down into individual glucose
00:05:41
molecules and the glucose molecules
00:05:42
arrive into your blood if you eat a lot
00:05:44
of starches and sugars at once a lot of
00:05:46
glucose molecules are arriving into your
00:05:48
blood and that's what you see that's the
00:05:50
spike you see on your glucose monitor
00:05:53
now these Spikes have a few different
00:05:56
consequences you know having a few
00:05:58
spikes here and there is not not a big
00:06:00
deal but if you have really big spikes
00:06:01
which I think most of us are discovering
00:06:03
we have even if we don't have diabetes
00:06:05
that's when problems start happening
00:06:06
there's basically three processes that
00:06:08
take place in your body when you spike
00:06:10
it's chronic fatigue of your
00:06:12
mitochondria aging glycation and then
00:06:15
insulin release and I can go into detail
00:06:18
into these but these are what underpin
00:06:20
all the negative consequences of glucose
00:06:22
spikes so start with that first one okay
00:06:24
the mitochondria so there's these little
00:06:26
factories in your cells that are in
00:06:28
charge of making energy you must have
00:06:29
learned this at school you know the
00:06:30
mitochondria is the factory of the cell
00:06:34
these little mitochondria are constantly
00:06:36
trying to make energy for your body and
00:06:38
they turn glucose into energy so you
00:06:41
give them glucose through food they turn
00:06:43
it into energy and then your brain uses
00:06:45
the energy your heart to pump your ears
00:06:47
to listen your eyes to see your whole
00:06:50
body uses this energy and so you might
00:06:52
think okay I want lots of energy so I
00:06:54
should give my mitochondria lots of
00:06:55
glucose That's The Logical conclusion
00:06:57
you might come to but that where it
00:06:59
completely collapses see biology is a
00:07:01
bit weird take the example of a plant do
00:07:04
you have any plants at home I do yeah
00:07:05
okay are you able to keep them alive um
00:07:08
my cleaning does a great job of keeping
00:07:09
all them alive I have a super hard time
00:07:12
but the reason I'm bringing up plants is
00:07:14
because you know that plants need some
00:07:15
water to live but if you give them too
00:07:18
much water they drown and they die the
00:07:21
human body is kind of the same some
00:07:23
glucose amazing steady energy too much
00:07:26
glucose and your little mitochondria
00:07:28
start freaking out out they get
00:07:30
overwhelmed by too much glucose Reviving
00:07:33
their way they kind of go on strike and
00:07:35
I'm French so I know but they sort of go
00:07:37
on strike and they get overwhelmed and
00:07:39
stressed out and they're not able to
00:07:40
make energy effectively anymore because
00:07:42
we're overloading them with too much
00:07:44
glucose to process and as a human what
00:07:47
do you feel you feel chronic fatigue you
00:07:50
wake up you're exhausted thinking of
00:07:52
going to the grocery store or picking up
00:07:54
your kids is super tiring there's this
00:07:57
Energy System in your body is just kind
00:07:59
of of broken but you keep eating carbs
00:08:01
you know croissant some bread something
00:08:03
sweet but you keep being more and more
00:08:05
tired that's your mitochondria
00:08:08
dysfunctioning so that's the first thing
00:08:09
that happens when you spike you get
00:08:11
tired your mitochondria gets stressed
00:08:16
out and one thing that's interesting is
00:08:19
that sometimes when we eat something
00:08:20
sweet especially in the morning like an
00:08:21
orange juice we kind of feel a sense of
00:08:25
like a like a rush of energy you know
00:08:27
you have a big glass of orange juice and
00:08:28
you sort of perk up for a sec most
00:08:30
people think that that is energy what's
00:08:33
actually going on is that Sugar releases
00:08:35
dopamine in the brain and it's the
00:08:37
pleasure molecule it's the same molecule
00:08:39
that gets released when you have sex
00:08:41
when you play video games when you do
00:08:43
illegal drugs sugar releases dopamine
00:08:46
it's pleasure it makes you kind of feel
00:08:48
awake just briefly but actually that's
00:08:50
not energy because on the inside your
00:08:52
mitochondria are being damaged so we're
00:08:54
being tricked by sugary foods and when
00:08:56
we're tired we often reach for something
00:08:58
sugary to per us up but it doesn't work
00:09:00
on the inside so that's the first thing
00:09:03
your mitochondria gets stressed out and
00:09:05
as your mitochondria gets stressed out
00:09:07
they also release what's called free
00:09:08
radicals which is something that
00:09:10
increases inflammation in the body and
00:09:11
inflammation is really nasty thing we'll
00:09:14
get to it in a sec the second thing that
00:09:16
happens when you spike has to do with a
00:09:18
chicken cooking in the oven so if you
00:09:21
put you're looking at me weird but let
00:09:22
me explain if you put a chicken in the
00:09:25
oven it goes from pink to brown right
00:09:28
you've seen this it books this process
00:09:31
of cooking is called glycation it's the
00:09:34
process of Browning or of cooking same
00:09:37
thing when you toast a piece of toast
00:09:38
for
00:09:39
example the interesting thing is a human
00:09:42
being from the moment we're born we're
00:09:44
slowly cooking in that same way on the
00:09:48
inside we're slowly glycating we're
00:09:50
slowly Browning and then when we're
00:09:53
fully glycated when we're fully cooked
00:09:57
we die that's why when you look at the
00:09:59
cartilage of babies it's white and if
00:10:02
you look at the cartilage of somebody
00:10:03
who's 90 years old it's brown they've
00:10:05
cooked on the inside and every glucose
00:10:08
Spike increases you're looking at your
00:10:10
skin yeah from the outside we'd have to
00:10:13
like open you up and look at your
00:10:14
cartilage color got about 10 minutes
00:10:18
left and every glucose Spike increases
00:10:21
his process of glycation so much so that
00:10:23
glucose and glycation they kind of sound
00:10:26
like a similar word glucose glyc a it's
00:10:30
because it's glucose doing the glycating
00:10:33
so every glucose Spike increases
00:10:36
glycation increases cooking accelerates
00:10:39
aging and this shows on your skin you
00:10:42
get wrinkles faster if you glycate more
00:10:44
and also on the inside your organs
00:10:47
slowly get damaged so glucose spikes
00:10:50
mitochondria get tired you age
00:10:53
faster in response to this your body
00:10:56
knows Stephen that a big glucose spike
00:10:58
is not good for you your body knows that
00:11:01
it has to do something to try to get
00:11:03
that glucose level down so what it does
00:11:05
it calls up your pancreas and it's like
00:11:08
yo pancreas we got a glucose bike going
00:11:09
on we need to get this glucose down in
00:11:12
response your pancreas sends a hormone
00:11:14
called insulin out in your body you've
00:11:17
heard of insulin before right and
00:11:19
insulin's job and we love her her job is
00:11:21
to grab all these excess glucose
00:11:24
molecules and to store them away so they
00:11:27
don't damage your body anymore and
00:11:29
Insulin stores glucose away into your
00:11:32
liver into your muscles and then when
00:11:35
those are full insulin stores glucose
00:11:38
away into your fat cells and that's one
00:11:41
of the ways that you gain fat on your
00:11:43
body it's in response to the spikes and
00:11:46
your body trying to protect you from the
00:11:48
spikes the problem is insulin itself has
00:11:51
consequences and is the driver of type
00:11:54
two diabetes and insulin resistance so
00:11:56
to answer your question yes when you see
00:11:58
a big spike on your glucose monitor
00:12:00
there's some of that going on and the
00:12:02
more spikes you have the harder it is
00:12:04
going to be for your body to manage your
00:12:05
spikes so it kind of becomes a vicious
00:12:07
cycle if you keep eating the same way
00:12:09
your spice will get bigger and bigger
00:12:11
and bigger and bigger over time with
00:12:12
more and more damage on that last point
00:12:14
about where insulin stores the excess
00:12:17
glucose does that mean that if I have
00:12:19
more muscle mass I'm better at eating
00:12:23
sugary products yep and that's why if
00:12:26
you really love cookies the best time to
00:12:28
eat them is right after you work out
00:12:30
right before you work out because your
00:12:32
muscles are really hungry for glucose
00:12:33
all the time and the bigger your muscles
00:12:35
are the more you use them the more
00:12:37
they're going to capture some of that
00:12:38
glucose for energy okay so me and my
00:12:41
partner we both go to the gym she is
00:12:43
significantly smaller than me in every
00:12:44
way she's she's short she's you know
00:12:47
she's lean um I'm bigger than her I have
00:12:50
I have more muscle mass that means that
00:12:52
if I have one cookie and she has the
00:12:54
exact same cookie then her glucose
00:12:56
response is going to be potentially
00:12:58
significantly different to mine
00:12:59
yes potentially so if you just look at
00:13:02
muscle mass since you have more muscle
00:13:03
mass you'll be able to handle that
00:13:04
cookie better but there's so many things
00:13:07
that influence glucose response for
00:13:08
example your level of hydration how
00:13:11
stressed you are your microbiome your
00:13:13
genetics what time of the month you're
00:13:14
in when you're female how well you've
00:13:17
slept last night I mean there's a few
00:13:19
factors so if you were just to compare
00:13:21
your Spike to hers you couldn't really
00:13:23
draw any conclusions because there's so
00:13:25
many confounding variables there's
00:13:28
confounding variables give me a window
00:13:29
into some of them and why they matter
00:13:31
and how they have an impact on my
00:13:32
glucose
00:13:33
response so I think muscles is a really
00:13:35
good example right if two people eat the
00:13:37
same exact cookie the person with more
00:13:39
muscle mass is going to potentially see
00:13:41
a smaller glucose Spike because their
00:13:43
muscles are going to absorb more of that
00:13:45
glucose and faster if you look at
00:13:48
genetics some people are better at
00:13:50
growing their fat cells and at growing
00:13:52
the number and the size of their fat
00:13:54
cells so they have a bigger Reservoir to
00:13:57
put glucose in people of South Asian
00:13:59
descent for example they tend to have a
00:14:01
harder time putting on fat cells and as
00:14:04
a result their glucose spikes tend to be
00:14:06
bigger because they don't have that
00:14:07
storage unit that they can access and
00:14:10
increase the size of does that make
00:14:11
sense yeah yeah yeah are there any foods
00:14:15
that you have been surprised at when
00:14:17
you've tested them because this is one
00:14:19
of the really shocking things that I
00:14:22
discovered when I wore a continuous
00:14:23
glucose monitor is I would eat some
00:14:25
things that I've been eating for a long
00:14:27
long time and they would cause a spike
00:14:29
and I like what I thought that was
00:14:31
healthy yeah um but what are those
00:14:33
things I guess for the suris the
00:14:35
surprising ones not just for you but for
00:14:36
people that message you and go oh my God
00:14:38
Jesse I've been lied to about my tomato
00:14:40
ketchup or okay I think the biggest ones
00:14:42
are honey and grapes okay so grapes
00:14:46
first you think it's a fruit it's
00:14:49
healthy it's natural it's good for me
00:14:51
right well actually all the fruit that
00:14:53
we find today in supermarkets is not
00:14:55
natural it is the product of human
00:14:58
breeding for thousands and thousands of
00:15:00
years to make them extra sweet extra
00:15:02
juicy in the same way that humans have
00:15:04
been breeding dogs from the time of the
00:15:06
gray wolves into Chihuahua and Golden
00:15:09
Retrievers these are not natural types
00:15:11
of dogs we've bred wolves into these
00:15:14
dogs fruit is the same thing we've bred
00:15:17
pces of fruit to make these beautiful
00:15:19
grapes without any seeds and just this
00:15:22
little pocket of sugar and so a grape
00:15:24
when you look at it actually it's just a
00:15:26
big dose of sugar it's in the fruit
00:15:29
format so people think it's good for
00:15:30
them but actually when it comes to your
00:15:31
glucose levels it's just big glucose
00:15:34
Spike so those are really surprising all
00:15:37
fruits it varies right so for example
00:15:40
berries are lower in Sugar so create a
00:15:43
smaller Spike but any tropical fruit
00:15:45
like bananas mangoes papayas and then
00:15:48
grapes also those are really high in
00:15:50
sugar yeah but the thing is you know
00:15:51
piece of whole fruit is okay because it
00:15:54
has fiber in it the real problem comes
00:15:56
when you denature that piece of fruit
00:15:58
and you turn it into a juice for example
00:16:00
cuz then you're removing that protective
00:16:02
fiber just extracting the water and the
00:16:04
sugar yeah I've not drank a glass of
00:16:06
juice since starting this podcast
00:16:07
because so many people have spoken to
00:16:09
have told me that it's just like
00:16:10
drinking sugar water yeah it's just like
00:16:11
drinking a can of Coke but people think
00:16:13
well it comes from a piece of fruit so
00:16:15
it's natural orange juice comes from
00:16:16
oranges therefore it's good for you
00:16:18
because it's natural what they don't
00:16:20
realize is that the sugar in a can of
00:16:22
soda is also natural it comes from sugar
00:16:25
beets or canes so if you're you're
00:16:29
really looking at the source of the
00:16:30
sugar you realize it doesn't matter at
00:16:31
all they all come from plants what
00:16:33
matters is the concentration and the
00:16:35
medium that the sugar is in I understand
00:16:38
grapes causing a glucose Spike because
00:16:40
when I taste it it tastes sweet but
00:16:43
there's some things that I eat that
00:16:44
don't taste sweet that cause a glucose
00:16:46
Spike and those are the things that I
00:16:48
think lie to me like bread like bread
00:16:50
like rice yeah well the thing is glucose
00:16:53
is actually not sweet what you're
00:16:55
tasting in fruit is fructose so let me
00:16:58
explain so starches like bread pasta
00:17:02
rice potatoes
00:17:04
oats those are starches those are
00:17:06
literally millions of glucose molecules
00:17:09
just attached hand to hand like this
00:17:12
that's a starch it's just a long chain
00:17:14
of glucose when you eat the starch poof
00:17:16
it turns into individual glucose
00:17:17
molecules raises your blood sugar even
00:17:19
though it doesn't taste sweet in a piece
00:17:22
of fruit or in Sugar you're not eating
00:17:24
starch what you're eating is sucrose
00:17:27
different kind of molecule which which
00:17:28
is half glucose half
00:17:32
fructose yeah so when it breaks down it
00:17:34
gives you glucose and a spike but also
00:17:36
fructose that tastes really sweet but
00:17:39
doesn't raise your blood sugar levels
00:17:41
that much so again on the other side of
00:17:43
the queen then are there foods that
00:17:45
taste sweet but don't have an impact on
00:17:47
my glucose yes
00:17:48
sweeteners Stevia aspartame things like
00:17:51
that so you saying that I should put
00:17:54
sweeters in my food as opposed to Sugar
00:17:58
well I think people need to realize that
00:18:00
even though sweeteners are not super
00:18:01
good for us right of course it's better
00:18:02
to drink water than a diet soda the diet
00:18:05
soda is better for you than the regular
00:18:07
can of soda with the 30 grams of real
00:18:09
sugar in there I personally would never
00:18:13
have a can of real soda I would always
00:18:15
have the diet soda always always always
00:18:17
because those sweeteners don't raise
00:18:20
your blood sugar levels okay they don't
00:18:22
create that big spike and that big
00:18:23
insulin Spike and then the drop is there
00:18:26
such a good thing as good sugar m
00:18:29
is there any such thing as good
00:18:31
sugar
00:18:33
no people often believe that if the
00:18:36
sugar is coming from a fruit and is is
00:18:38
for example in a fruit smoothie that
00:18:40
they might have in the morning that's
00:18:41
good sugar but that Sugar that's in a
00:18:43
cake is bad sugar so people tend to
00:18:46
compare these two and say oh well I'm
00:18:49
having a fruit smoothie that's good for
00:18:50
me but oh that chocolate cake would be
00:18:52
bad for me that's a total lie it's all
00:18:54
the same molecules the molecules in that
00:18:57
fruit smoothie and the molecules in that
00:18:59
chocolate cake are the same it's sucrose
00:19:01
it's the same stuff and your body
00:19:02
doesn't differentiate whether the sugar
00:19:05
is in a fruit smoothie or the sugar is
00:19:06
in a chocolate cake so all sugar is the
00:19:09
same even you know honey Agave maple
00:19:12
syrup all these things that have these
00:19:14
Health Halos because of marketing it's
00:19:16
all the same molecules so I recommend
00:19:19
that people just have the sugar that
00:19:20
they like best don't think that one is
00:19:22
going to be better for you than the
00:19:24
other and have all sugar as dessert so
00:19:26
that fruit smoothie that's also dessert
00:19:28
dessert it's not super healthy because
00:19:30
it comes from fruits it's just like the
00:19:31
chocolate cake and are there is there
00:19:34
such a thing as good sweetness and bad
00:19:36
sweetness yeah so there's a few
00:19:37
categories so the ones that seem to be
00:19:39
really fine for us are Stevia monk fruit
00:19:43
and allulose the ones that have been
00:19:45
linked to quite a few health issues are
00:19:48
aspartame ml sucralose so for example a
00:19:53
Spartan you usually find it in soda
00:19:55
whereas Stevia you might buy a little
00:19:57
packet at home and put it in your tea
00:19:59
that being said the spart tame is still
00:20:02
better for you than the real can of coke
00:20:04
with a 30 grams of real sugar so Stevia
00:20:06
is something that I shouldn't be no
00:20:08
Stevia is good yeah you shouldn't be too
00:20:10
concern do you use Stevia I didn't put
00:20:12
any Sweetness in anything I didn't put
00:20:13
sugar in anything either so I'm trying
00:20:15
to stay away have coffee it's just black
00:20:17
coffee you don't even eat chocolate of
00:20:19
course I chocolate maybe not so much
00:20:21
maybe that's not my thing but what's
00:20:23
your sweet thing carrot cake what's your
00:20:26
sweet thing oh chocolate I love
00:20:28
chocolate like my favorite is is like
00:20:29
chocolate ice cream with a chocolate
00:20:31
brownie and chocolate sauce and
00:20:32
chocolate sprinkles anything chocolate
00:20:35
that's not very glucose godess well
00:20:37
here's where you're wrong Stephen I'm
00:20:38
actually not anti- sugar what are you
00:20:40
talking about no I love sugar I eat
00:20:42
sugar I eat carbs all the time but I
00:20:44
want people to know what I know which is
00:20:47
how and when to eat those things that's
00:20:49
the end of the podcast thank you so much
00:20:51
really great to see you
00:20:54
again seriously we need to learn how to
00:20:57
eat these things cuz they're so
00:20:58
delicious in a way that's less bad for
00:21:00
our health it's not about cutting them
00:21:01
out that would be a diet I don't I'm not
00:21:03
I'm not pro diets I'm Pro knowledge and
00:21:06
I want to make sure people are not
00:21:06
having sugar and dessert for breakfast
00:21:09
you know sweet cereal in the morning and
00:21:10
orange juice that's dessert anyway I'm
00:21:13
all about just trying to empower people
00:21:15
with the information so they don't get
00:21:16
trapped by these marketing lies are we
00:21:20
meant to be eating the amounts of sugar
00:21:22
that we eat though like are we meant to
00:21:24
be eating any sugar is what does our
00:21:26
sort of evolutionary history tell us
00:21:27
about our relationship with glucose I
00:21:29
think fruit is something we're meant to
00:21:31
be eating but the fruit that used to
00:21:32
exist was less sweet and harder to
00:21:35
digest and more fibrous and then in
00:21:37
terms of starches starches are totally
00:21:39
fine to eat the problem is today most of
00:21:41
us just eat sugar and starches we've
00:21:43
completely lost touch with the nice
00:21:46
proteins and the organ meats and the
00:21:48
fiber and the healthy fats we're in a
00:21:50
situation where the food landscape is so
00:21:52
toxic and it's so just starches and
00:21:54
sugars that people are getting sicker
00:21:55
and sicker and sicker and it's addictive
00:21:58
and it's cheap so we're in a very
00:22:00
difficult situation and that's the
00:22:02
situation that you know the gp1s are
00:22:03
trying to solve we're in a pickle we are
00:22:06
in a pickle are you optimistic about the
00:22:08
pickle we're in as it relates to sugar
00:22:10
and
00:22:13
Creos I have to say yes because the
00:22:16
amount of Transformations I see in my
00:22:18
readers is really encouraging you know
00:22:21
people are reclaiming their health
00:22:22
getting power over it understanding food
00:22:25
again but we've got a lot of work to do
00:22:27
and I can do my work educating people
00:22:29
from the ground up on these hacks but we
00:22:31
also need like systemic change we need
00:22:33
policy we need governments to get
00:22:35
involved and we need to find ways to
00:22:37
make healthier food because we're just
00:22:38
killing the population right now it's
00:22:40
really terrible so talking about some of
00:22:42
the consequences of a high glucose diet
00:22:47
one of them you mentioned earlier when
00:22:48
we were talking about glycation is
00:22:51
aging has anyone ever done any research
00:22:54
to prove that a high glucose diet is
00:22:57
associated with correlated with
00:23:00
increased or accelerated aging I mean
00:23:03
yes because we see that the people who
00:23:04
eat the most sugar get the most diseases
00:23:08
right so we see correlations but they're
00:23:09
not they're not like a clinical trial
00:23:11
you can't take two populations and say
00:23:13
okay everybody's 30 years old we're
00:23:15
going to give this half a healthy no
00:23:17
glucose Spike diet and this half glucose
00:23:19
spikes every single day and then we'll
00:23:21
see when they're 80 you know which group
00:23:23
has aged faster we can't do that that's
00:23:25
unethical so we have to look at
00:23:27
correlations and we see things like if
00:23:29
you have really high glucose levels High
00:23:31
insulin levels you're more likely to get
00:23:33
heart disease dementia depression etc
00:23:36
etc we have correlative studies and we
00:23:39
understand the mechanism of the
00:23:41
glycation what about the superficial
00:23:43
signs of aging wrinkles like the
00:23:45
wrinkles a lot of skincare products
00:23:47
actually Target glycation from the
00:23:48
outside in so they'll put like
00:23:50
antioxidants on your skin to reduce
00:23:52
glycation if you're in the skincare
00:23:54
World you'll see glycation mentioned
00:23:55
everywhere what they don't do is they
00:23:57
don't look at at how to reduce glycation
00:24:00
from the inside out which is what I
00:24:02
think is more interesting and it's
00:24:04
through food by reducing your glucose
00:24:06
levels you reduce glycation it's just
00:24:08
like a A to B it's very simple so if I
00:24:11
want to Stave off wrinkles then I should
00:24:14
keep my glucose levels down yes and you
00:24:16
should also avoid smoking you know wear
00:24:18
sunscreen Etc but in terms of your diet
00:24:20
what you want to focus on is focus on
00:24:22
reducing glucose spikes yeah absolutely
00:24:24
what about things like acne and skin
00:24:26
conditions so those are more
00:24:28
inflammatory based diseases so eczema
00:24:31
psoriasis acne rosacea those are
00:24:35
expressions of inflammation going on
00:24:38
within your body and I like to think of
00:24:39
the skin as a mirror to what's going on
00:24:42
within and so inflamation can happen to
00:24:45
loads of different factors but one of
00:24:47
the factors is glucose spikes so glucose
00:24:49
spikes hurt our mitochondria that
00:24:51
creates inflammation then glucose spikes
00:24:54
lead to glycation which also leads to
00:24:56
inflammation and Insulin release and a
00:24:58
lot of insulin also increases
00:25:00
inflammation so with every glucose Spike
00:25:02
you're increasing inflammation within
00:25:04
your body and if you're susceptible to
00:25:06
any of these skin conditions you can
00:25:07
have fups or increase their intensity
00:25:09
very simply and does it also have an
00:25:12
impact on my hormonal balance I am a lot
00:25:15
of my friends I'm in that age range now
00:25:17
where a lot of my friends are trying to
00:25:18
have children yeah and there's so much
00:25:21
talk around things like polycystic ovary
00:25:23
syndrome and fertility and you know
00:25:27
infertility in men with their sperm and
00:25:29
all these kinds of things is there a
00:25:30
link between glucose and hormones and
00:25:34
fertility yes so we have studies that
00:25:36
show that the more insulin resistant you
00:25:38
are so insulin resistance is a
00:25:40
consequence of just a lot of insulin in
00:25:42
the body the more likely you are to be
00:25:43
infertile and then we also know that
00:25:47
PCOS so polycystic ovarian syndrome
00:25:49
which is one of the leading causes of
00:25:51
infertility in women we know that 60% of
00:25:53
PCOS cases also are people who have
00:25:57
insulin resistance there's a link there
00:26:00
insulin resistance you're more likely to
00:26:02
have PCOS and we also know that when
00:26:04
there's a lot of insulin in a female
00:26:06
body it tells your ovaries to produce
00:26:09
more testosterone testosterone is the
00:26:12
male sex hormone and if you have too
00:26:14
much male sex hormone in the body that
00:26:17
causes issues it can cause acne it can
00:26:19
cause balding or hair growth on the face
00:26:21
and it can stop your period now often
00:26:24
when somebody has PCOS they're given the
00:26:26
birth control pill
00:26:28
which kind of makes sense on the surface
00:26:30
but really doesn't solve anything what
00:26:32
happens when you take the birth control
00:26:33
pill is that you're just ingesting
00:26:35
female hormones that's what the pill is
00:26:37
it's female hormones so if you have high
00:26:39
testosterone all of a sudden you're
00:26:41
ingesting female hormones so the balance
00:26:44
kind of comes back to an okay situation
00:26:46
your symptoms of excess testosterone go
00:26:50
away but as soon as you stop the pill
00:26:53
the high testosterone is still there so
00:26:55
a lot of people stop the pill trying to
00:26:57
have a baby and they're like oh
00:26:58
I don't have my period I have PCOS what
00:27:01
do I do so one recommendation I have is
00:27:04
if you have PCOS look at your glucose
00:27:06
bikes first it's not the only reason
00:27:08
this can happen but very often when you
00:27:10
fix your glucose and insulin levels the
00:27:12
symptoms of PCOS go away I was saw
00:27:15
something on Twitter a couple of weeks
00:27:16
ago that was trying to make the case
00:27:19
that glucose and Insulin responses are
00:27:23
the reason for PCOS yeah some people
00:27:26
believe that totally you know it's a
00:27:29
very politically charged topic some
00:27:31
people believe you have PCOS it's
00:27:34
genetic you can't do anything about it
00:27:35
other people believe no no it's a
00:27:37
metabolic disease it's a cluster of
00:27:39
symptoms that come from high insulin I'm
00:27:40
in that camp but you know there are some
00:27:43
cases where somebody has PCOS and
00:27:45
doesn't have high insulin levels so what
00:27:47
category do they go into the thing with
00:27:49
PCOS Stephen is that it's not a real
00:27:51
Condition it's like a cluster of
00:27:53
symptoms so some people could have PCOS
00:27:55
and have cystic ovaries and balding
00:27:57
somebody else could have PCOS and have
00:27:59
you know missed periods and hair growth
00:28:02
on their chin so it can take different
00:28:04
forms so I think we're starting to
00:28:06
understand there there variations of
00:28:08
PCOS and some are in the insulin
00:28:10
resistant category have you seen a woman
00:28:13
res reverse have PCOS symptoms tons in
00:28:16
my second book I ran a study three
00:28:19
females who were in the program doing my
00:28:21
hacks for just a month got their period
00:28:24
back and were able to get pregnant in
00:28:26
that month just with my hacks I see PCOS
00:28:29
reversal all the
00:28:31
time so these hacks that you you say
00:28:34
those three women use to help reverse
00:28:36
their their PCOS
00:28:38
symptoms what are the hacks oh the hacks
00:28:42
what are the ones that they did so the
00:28:43
ones they did were Savory
00:28:46
breakfast vinegar once a day veggie
00:28:50
starters and moving after eating and
00:28:53
these are four hacks that are the four
00:28:56
most important ones of my 10 hacks that
00:28:59
I've put together in the four-week
00:29:00
method that second
00:29:02
book and if you do these hacks you don't
00:29:06
actually have to change anything else
00:29:07
that you're eating you don't have to cut
00:29:08
out anything you just add these in I
00:29:11
like to see them like um little fairy
00:29:13
godmothers that you have in your pocket
00:29:15
and you just put throughout your day
00:29:16
like this and you're able to reduce your
00:29:17
glucose spikes while still eating what
00:29:19
you love in a very low efforts kind of
00:29:21
way and I believe these hacks should be
00:29:23
seen like you would
00:29:25
see brush your teeth wear sunscreen
00:29:28
drink enough water have a Savory
00:29:30
breakfast move after eating have a
00:29:32
Savory breakfast so are you saying
00:29:34
people shouldn't be eating sugar for
00:29:35
breakfast correct so the concept of a
00:29:37
savory breakfast comes from the simple
00:29:40
realization that if you have a breakfast
00:29:43
that creates a big glucose Spike you're
00:29:45
affecting your body in many bad ways
00:29:48
first of all you're leading to your
00:29:50
brain not functioning too well during
00:29:52
that day it's leading to brain fog it
00:29:54
can make you a bit confused second it
00:29:56
makes you tired it increases Cravings
00:29:58
throughout the day and it also
00:30:00
deregulates your glucose levels for the
00:30:02
rest of the day your breakfast is very
00:30:05
powerful if you have a glucose bike at
00:30:07
breakfast your whole day is a glucose
00:30:09
roller coaster so what you want to do
00:30:11
Stephen is always have a Savory
00:30:13
breakfast that keeps your glucose level
00:30:15
steady a Savory breakfast is what it's
00:30:17
based around
00:30:18
protein eggs uh fish meat tofu nuts
00:30:23
Dairy protein powder dinner leftovers
00:30:25
okay protein it's really important to
00:30:27
have protein in the morning then you add
00:30:29
some healthy fats olive oil butter
00:30:31
avocado and then if you want for taste
00:30:34
you can add a bit of starch like a piece
00:30:37
of bread for example or some potatoes
00:30:39
importantly a Savory breakfast contains
00:30:42
nothing sweet no cereal no muffins no
00:30:44
orange juice no granola no fruit puree
00:30:48
none of that it's really key sugar in my
00:30:51
coffee no no no no if you want sugar
00:30:54
have it as dessert after a meal after
00:30:57
lunch or after after dinner because
00:30:59
after your lunch and after your dinner
00:31:00
you have lots of food already in the
00:31:02
digestive system so any sugar you put in
00:31:05
afterwards is going to impact your
00:31:06
glucose levels less you said that if I
00:31:09
have something sweet for my breakfast
00:31:11
I'm then going to be on a glucose roller
00:31:12
coaster yeah why because glucose Spike
00:31:17
then insulin comes out and your glucose
00:31:19
drop then your glucose are low here you
00:31:23
get really hungry you have a lot of
00:31:24
cravings when our glucose levels are
00:31:26
dropping scientists have shown it
00:31:28
increases the activity of the craving
00:31:30
Center in our brain so it goes like
00:31:32
Stephen eat some sugar and you can't
00:31:35
control that so what you do you reach
00:31:37
for more sugar bam another glucose Spike
00:31:40
and then you just continue your whole
00:31:42
day like that so you sort of put
00:31:44
yourself into a corner if you start your
00:31:46
day with a spike and it's really
00:31:47
difficult to get off that roller coaster
00:31:50
does that roller coaster last across
00:31:52
days good question generally during the
00:31:55
night is sort of resets and my glucose
00:31:58
test I saw that when I go to sleep it
00:31:59
kind of flattens out kind of goes quite
00:32:01
low at night time
00:32:03
however I've got this unscientific
00:32:06
observation where if I start if I had a
00:32:09
carrot cake now um there's a high
00:32:11
probability that I'd probably want to
00:32:13
have a carrot cake by dinner time
00:32:14
tonight as well and then when I wake up
00:32:16
the next day I probably I'm going to be
00:32:19
more likely to go for the carrot cake
00:32:20
again and I if I if I zoomed out on my
00:32:22
life say the whole 12 months of a year
00:32:25
there will be maybe like this little
00:32:28
week or two in clusters where maybe
00:32:31
there's a couple of months in between
00:32:32
and then there's this two we [ __ ]
00:32:33
Splurge again where I find it really
00:32:36
hard not to reach for something across
00:32:38
multiple days now I'm not sure if this
00:32:40
is in my head I think there's a few
00:32:41
things going on one The Taste is really
00:32:43
addictive so you get addicted to getting
00:32:45
that taste and getting the dopamine
00:32:47
don't forget there's the dopamine rush
00:32:48
in your brain second with every glucose
00:32:50
Spike you're actually deregulating your
00:32:52
hunger hormones so you get you have more
00:32:54
Cravings you're hungrier and yes this
00:32:56
can totally last for a few days and I
00:32:58
think thirdly if you have the carrot
00:32:59
cake at home for a few days maybe you're
00:33:01
just more likely to reach for it because
00:33:02
it's there you know but I feel I feel
00:33:04
similarly to you I have these phases
00:33:07
especially if I'm really busy and I
00:33:08
can't do all the hacks all the time
00:33:10
where I'm eating a bunch of sugar and
00:33:12
then it lasts until I say okay stop back
00:33:14
on the hacks and I do the hacks for two
00:33:16
days and then I'm good again that's the
00:33:17
same with me but also I find that if I
00:33:19
do a really big workout yeah for me it
00:33:22
helps to break that cycle so if I this
00:33:24
weekend I did a re I was I think I was
00:33:26
in that cycle of like I wasn't reaching
00:33:28
for sugar as in like something sweet I
00:33:30
was reaching for like I was having a lot
00:33:32
of like toast with my breakfast or I was
00:33:33
having like carbs and then I did a
00:33:36
really big workout and the last thing I
00:33:37
wanted was anything with carbs in or
00:33:39
glucose I think it's also in the brain
00:33:41
you know cuz you're rebalancing those
00:33:43
hormones that dopamine you're getting
00:33:45
endorphins from the workout so you're
00:33:47
not seeking all that pleasure from just
00:33:49
sugar okay I think if you're in a cycle
00:33:51
where all you're just getting dopamine
00:33:52
from sugar it just becomes addictive and
00:33:54
you have to do stuff in your life that
00:33:55
allows you to feel good in your brain
00:33:57
without having that sugar so maybe I got
00:33:59
the dopamine from the workout instead
00:34:01
totally and so I kind of shifted yeah
00:34:04
the source of dopamine so that was the
00:34:06
first hack which is Theory breakfast
00:34:08
Super Key by the way if you just do one
00:34:10
hack do this one it is a complete
00:34:13
GameChanger and a Savory breakfast
00:34:15
should keep you satiated for 4 hours
00:34:18
which is a long time most people get
00:34:20
hungry again 2 hours after they have
00:34:22
breakfast so make sure you're having
00:34:24
enough protein in your breakfast to stay
00:34:26
full for four hours
00:34:28
okay on that what if I fast totally fine
00:34:31
make sure the first meal of your day is
00:34:33
also Savory so it can be at 8 a.m. it
00:34:35
can be at 4 P.M I do not care as long as
00:34:38
the first thing that you eat is
00:34:39
something Savory because when you're
00:34:41
fasted your digestive system is super
00:34:43
empty and sensitive so whatever you give
00:34:46
it whether it's in the morning after
00:34:47
just sleeping or whether it's after a
00:34:48
two week fast is going to go really
00:34:50
quickly into your bloodstream so you
00:34:52
have to be cautious and make sure you're
00:34:54
not giving your body glucose otherwise
00:34:57
big [ __ ] do you think fasting is good
00:35:00
for you inent
00:35:02
fasting I think it's nuanced I think
00:35:05
what I've seen is that in men it just
00:35:07
works way better in females it can kind
00:35:10
of mess up your hormones you have to be
00:35:12
a bit um judicious about when you fast
00:35:15
and we also have to remember guys
00:35:17
fasting is a stressor on the body it is
00:35:20
a good stressor but it is a stressor so
00:35:23
if you have an intense job kids to take
00:35:26
care of you drink coffee you have you
00:35:29
know three times a week you do hit
00:35:31
cardio then you do a sauna then you do a
00:35:33
cul lunch then you fast your body is
00:35:35
going to freak the [ __ ] out you have to
00:35:36
like dose these stressors in a way that
00:35:39
is going to be manageable for your body
00:35:41
I see lots of women who do all those
00:35:43
things I just mentioned and then they're
00:35:45
like and I don't have my perod and I
00:35:46
don't understand I don't feel good I'm
00:35:47
like your body is freaking out like
00:35:50
relax you can't be putting all these
00:35:52
stressors on yourself all the time so I
00:35:55
fast when I'm on vacation and what kind
00:35:57
of fasting do you do I like we'll skip a
00:35:59
meal we'll skip dinner we'll skip
00:36:01
breakfast and it just helps your body
00:36:03
clean up its dead cells and it's really
00:36:05
helpful but we have to remember that
00:36:08
fasting is a stressor it has great
00:36:10
benefits but you don't have to fast in
00:36:13
order to be healthy it's very important
00:36:15
to also look at what you're eating
00:36:17
because if you're fasting 16 hours a day
00:36:19
and then you're just eating junk food
00:36:21
it's not going to be helpful to your
00:36:22
body we have to do both in combination
00:36:24
do you fast naturally yeah so I haven't
00:36:28
eaten today what time are we we 1:00 um
00:36:31
and I won't eat until you've had a
00:36:33
coffee I've had a coffee this morning
00:36:36
yeah but I won't eat until what 400 p.m.
00:36:39
5:00 p.m. which will be probably you
00:36:40
know after I get back to the office and
00:36:42
stuff like that you feel good I feel
00:36:43
fine so that's the thing right my
00:36:45
recommendation is if you feel great Fab
00:36:48
if you feel stressed out if you feel
00:36:49
light-headed if it feels hard yeah then
00:36:51
don't do it your body can't handle it
00:36:53
just doesn't cross my mind to eat I
00:36:54
don't know how people eat it's amazing
00:36:56
yeah then go for it live your life Man
00:36:58
live your life Stephen what about
00:36:59
calorie restriction do you think much
00:37:01
about that I mean it works right if you
00:37:03
if few calories you're going to lose
00:37:05
weight but this is one of my favorite
00:37:08
stories do you know how calories were
00:37:11
invented maybe okay they like put it in
00:37:13
a box and burnt it they put yes I I told
00:37:16
you that yes so back in the day to
00:37:18
measure calories what do you want to
00:37:20
measure the calorie of tell me something
00:37:21
some my food car cake
00:37:24
okay okay so if we were back in the day
00:37:26
like 100 years ago and we wanted to
00:37:28
measure the calories in your carrot cake
00:37:29
here's what we would do we would take
00:37:31
the carrot cake put it in a box then put
00:37:33
this box in an aquarium filled with
00:37:36
water so you have the aquarium and then
00:37:39
inside you have the box with the carrot
00:37:40
cake then we would light the carrot cake
00:37:43
on fire inside the small box and measure
00:37:47
by how many degrees the water in the
00:37:49
aquarium increased in temperature so
00:37:52
we're just measuring the heat that is
00:37:56
created when we burn the carrot cake
00:37:58
that is how we measure calories by how
00:38:01
much heat is generated when you burn a
00:38:03
food so if you were to put in that same
00:38:05
box I don't know three avocados and you
00:38:07
burnt them you might get the same
00:38:10
temperature increase in the water so you
00:38:11
might say oh this carrot cake and these
00:38:12
three avocados have the same number of
00:38:14
calories but the thing is with the
00:38:16
calorie thing it's not actually telling
00:38:18
you what's in the food it's just
00:38:20
measuring energy that dissipated when
00:38:22
you burnt it it's not telling you the
00:38:25
carrot cake is going to lead to a big
00:38:26
glucose Spike going to make you inflamed
00:38:28
age faster release insulin whereas the
00:38:31
three avocados will keep you steady and
00:38:32
feeling better so two people can be
00:38:35
eating 2,000 calories diets one person
00:38:38
can be eating in a way that keeps their
00:38:39
glucose nice and steady they feel good
00:38:42
good energy F Cravings clear brain not
00:38:45
super hungry all the time the other
00:38:47
person can be eating just glucose
00:38:49
spiking food and they're having a
00:38:50
terrible time they're hungry constantly
00:38:52
they have cravings brain fog insulin
00:38:54
release so calories are interesting but
00:38:57
they're not not everything we need to
00:38:58
teach people about the molecules in
00:38:59
their food I find that to be a much
00:39:01
easier way to try to eat a bit less if
00:39:04
you're trying to lose some fat is to
00:39:06
just focus on your glucose levels
00:39:07
because naturally your hunger hormones
00:39:09
will rebalance you'll have few cravings
00:39:11
and it's much easier to eat less is
00:39:14
there a story that you've been sent or a
00:39:16
case study from someone that's followed
00:39:17
your work that's stuck with you someone
00:39:20
that's understood their glucose and had
00:39:21
a big shift in their life I imagine
00:39:23
there's thousands but yeah there's many
00:39:26
many I think for there's two things for
00:39:28
me there's the the pregnancy stories
00:39:30
because I think that's so touching
00:39:31
because I've had many friends go through
00:39:33
difficult fertility Journeys and to hear
00:39:36
people who were about to embark on
00:39:38
really intense fertility treatments and
00:39:39
just tried this and then got pregnant I
00:39:41
think that's really cool and then second
00:39:43
I think it's the people
00:39:45
whom there was this one guy he's had
00:39:47
diabetes his whole life he's like in his
00:39:49
50s um on lots of medication and just
00:39:53
thought he would lose a leg and lose his
00:39:55
vision that's what happens when you have
00:39:56
type two for a very long time
00:39:58
and the thing is his doctors had never
00:39:59
explained to him why he had diabetes
00:40:01
they had just told him you know take
00:40:02
this pill and I take this insulin and he
00:40:05
read my book and he understood why he
00:40:07
got diabetes in the first place and he
00:40:10
did the hacks he was able to reverse his
00:40:12
type two diabetes in one year all his
00:40:15
doctors were like how did you do it you
00:40:16
know doctors don't often have this kind
00:40:18
of information and then he sent me a
00:40:20
long message saying now I'll be able to
00:40:22
see my grandkid wedding and I really
00:40:23
thank you for that it's so cute you know
00:40:27
we're all we're all stuck in this
00:40:29
vicious cycle of having this toxic food
00:40:32
around us that's making us sick but not
00:40:34
understanding how to get out of it and
00:40:36
everybody wants to be healthy that man
00:40:39
he was eating stuff that he thought
00:40:41
would be good for him he was eating like
00:40:43
the low calorie rice cakes and the fruit
00:40:46
smoothies and the lowfat yogurts and all
00:40:48
these things trying to be healthier but
00:40:51
if you don't have the right information
00:40:52
you can't actually make a change what
00:40:55
would you say to parents it's it's
00:40:57
really interesting cuz I I've had the
00:40:59
experience of watching a lot of early
00:41:01
parents over the last couple of months
00:41:02
and um they care so much about their
00:41:06
kids just eating it something that often
00:41:08
they'll give them something that is high
00:41:10
in glucose does it matter you know
00:41:13
because sometimes people look at kids
00:41:14
and go well they're a kid they they'll
00:41:16
kind of it won't have an impact on them
00:41:18
they'll kind of grow out of it yeah well
00:41:20
we'll make sure that they eat healthy
00:41:21
later we just need to make sure they eat
00:41:22
something now listen we used to think
00:41:25
type two diabetes was a disease is
00:41:27
reserved for adults and now 5-year-olds
00:41:29
get it it's very important to help your
00:41:31
kids eat well so that they set up their
00:41:33
body in a healthy way one thing that I
00:41:35
hear is yeah Jesse I know I should be
00:41:37
giving my kids eggs in the morning but
00:41:40
they just keep begging for the cereal
00:41:41
and I just I can't say no you know they
00:41:43
they won't they won't let go I have to
00:41:45
give it to them and I say what if they
00:41:47
were begging you for
00:41:49
cigarettes would you give them the
00:41:51
cigarettes like you don't actually have
00:41:53
to give your kids this food it's hard
00:41:56
for for sure but if it's a priority for
00:41:59
you you can totally do it absolutely and
00:42:01
I think it's important to set an example
00:42:04
actually because if you're having cereal
00:42:06
and orange juice it's going to be really
00:42:07
hard for your kids to take you seriously
00:42:09
like come on dad like you know shut up
00:42:12
what you think of giving kids orange
00:42:13
juice oh my God it's terrible it's the
00:42:15
worst it's it's it's just terrible it's
00:42:17
big rush of sugar can affect it can
00:42:20
affect Behavior you know tantrums and
00:42:23
the sugar cravings and the sugar lows I
00:42:26
mean no it's terrible it breaks my heart
00:42:28
I'm like wow those little bodies are not
00:42:31
happy right now you know there's so many
00:42:33
parents that are listening right now
00:42:35
like you don't [ __ ] get it you too
00:42:38
childless better totally and that's why
00:42:40
Stephen you know when I have kids I
00:42:42
totally want to write a book about that
00:42:43
because I think there's lots of stuff we
00:42:44
can teach a parents about how to feed
00:42:47
their kids it's too easy for me to say
00:42:49
this stuff I don't have kids I don't
00:42:50
know how it is but I can tell you one
00:42:51
thing there will be no orange juice in
00:42:53
my house no orange juice like my mom my
00:42:57
mom was addicted to diet coke when she
00:42:58
was younger so we never had soda in our
00:43:00
house never and I hate I hate soda now I
00:43:03
would never be able to drink any of that
00:43:05
stuff because it was never I never
00:43:06
learned to like it so don't be scared
00:43:09
that your kid is going to binge if you
00:43:11
restrict all the sugary stuff I think
00:43:12
it's the opposite I think if you don't
00:43:13
give them the Habit they just won't have
00:43:15
the habit I do agree we we um we didn't
00:43:17
have many sweet things or fizzy drinks
00:43:20
or anything in in the house and I think
00:43:22
as a kid I was resentful because you
00:43:24
you'd go to school and you'd see those
00:43:25
things you you'd lean towards them and
00:43:27
you'd love them at school but frankly as
00:43:29
I've grown older I'm completely cool
00:43:30
with just drinking water all the time
00:43:33
that's part partly because that's what
00:43:34
we had in the house so my relationship
00:43:36
with water is pretty strong I feel you
00:43:38
but you know one thing that parents do
00:43:39
tell me is that when they do their
00:43:40
glucose hacks and they manage their
00:43:42
glucose levels they're able to be more
00:43:43
Zen around their kids and sort of you
00:43:46
know stay a bit more um centered when
00:43:49
their kids are freaking out or asking
00:43:50
about something a lot their their mood
00:43:52
is steadier so they can actually make
00:43:53
better choices for the whole family and
00:43:55
they have a bit more stamina and uh then
00:43:57
their kids do the hacks and their kids
00:44:01
get calmer and then the family is just
00:44:02
having a better time generally but it
00:44:05
can really
00:44:06
impact even a marriage this a great
00:44:08
study I have to tell you about that was
00:44:10
looking at married couples so they
00:44:12
recruited 300 married couples and bless
00:44:15
these scientists they're just insane so
00:44:17
they recruited 300 married couples they
00:44:20
gave each person in the marriage a
00:44:22
voodoo doll representing their spouse so
00:44:26
if you're in a marriage you have a
00:44:27
voodoo doll representing your husband or
00:44:29
your wife scientists then asked the
00:44:32
people to put a pin in the voodo doll
00:44:36
representing their spouse every time
00:44:38
their spouse annoyed them for six weeks
00:44:42
at the end of the study they took all
00:44:43
the voodoo dolls counted the pins they
00:44:45
also measured the participants glucose
00:44:48
levels what they found Stephen is that
00:44:51
those who had more variable glucose
00:44:54
levels specifically those who had more
00:44:56
low glucose level events which happens
00:44:58
after spikes had put more pins in the
00:45:02
voodoo doll representing their spouse so
00:45:05
their glucose levels seem to be linked
00:45:07
to how irritated they were with their
00:45:09
partner and then the scientists
00:45:10
speculated that this had to do with a
00:45:13
neurotransmitter called tyrosine and the
00:45:15
more glucose roller coaster you have
00:45:17
going on the lower your tyrosine levels
00:45:19
and tyrosine balances our mood so the
00:45:22
food you eat can impact your marriage
00:45:25
can impact how you show up
00:45:27
with others can impact how you feel
00:45:30
about other people's behavior it goes
00:45:32
really deep it's not just about diabetes
00:45:34
it it impacts who you are as a person
00:45:36
your personality so if I stop eating
00:45:38
sugar it will save my marriage I mean
00:45:41
you said
00:45:43
it it's not it's really interesting I
00:45:45
was thinking as you were talking as well
00:45:46
about how glucose is linked to our sort
00:45:51
of discipline more broadly you know you
00:45:53
were talking earlier about parents and
00:45:55
them being able to be more sort of
00:45:56
disciplined and strict with and calm
00:46:00
when they themselves get their glucose
00:46:02
under control but you think about all of
00:46:03
our lives our lives are shaped by the
00:46:04
habits that we perform consistently and
00:46:06
for us to have good um habits that are
00:46:10
prod conducive with our health our
00:46:12
happiness our success then we need to be
00:46:15
focused and disciplined and be able to
00:46:17
reach for the right things um whether
00:46:19
it's a dumbbell or whether it's our
00:46:21
laptop yeah so like do do you ever think
00:46:23
much about the role that glucose plays
00:46:25
with our sort of discipline to be who we
00:46:27
want to be to sh up how we want to sh up
00:46:28
completely because so many people are
00:46:30
stuck in a cycle of being a victim to
00:46:33
their Cravings being a victim to their
00:46:34
fatigue and they can't show up as the
00:46:36
person they want to be and if you switch
00:46:39
your diet and use these hacks you can
00:46:42
actually be more connected to the
00:46:44
version of yourself that you want to be
00:46:45
and even just a simple thing like a
00:46:47
Savory breakfast it can deeply change
00:46:49
how you show up throughout your day
00:46:52
instead of being exhausted at 11:00 a.m.
00:46:55
needing four coffees feeling this
00:46:56
lethargic in your work meeting then at 3
00:46:59
p.m. thinking oh I really want to have a
00:47:00
nap I would have a nap on the floor
00:47:02
right here if I could looking for sugar
00:47:03
all the time you actually have a clearer
00:47:05
brain like we know glucose spikes are
00:47:07
linked to even just brain fog and brain
00:47:09
fog is a debilitating symptom to have
00:47:12
you can't show up as the person you want
00:47:14
to be I would never be able to do the
00:47:16
work that I do if I didn't have my
00:47:17
glucose under control and I learned that
00:47:19
from the very beginning that's why I got
00:47:21
into this work in the first place but
00:47:23
100% agree with you yeah so the first
00:47:25
hack we talked about was the Savory
00:47:27
breakfast there was the second one you
00:47:29
talked about vinegar which we talked
00:47:30
about last time which I remember I was
00:47:31
really repulsed by but you count this as
00:47:33
one of your most important hacks is to
00:47:36
eat vinegar every day it's drink one
00:47:38
tablespoon of vinegar in a big glass of
00:47:40
water before your biggest meal of the
00:47:42
day and the reason it's important
00:47:43
Stephen is because it's easy and I'm all
00:47:45
about easy hacks big bang for your bck
00:47:48
so vinegar contains acetic acid which
00:47:51
interacts with your digestive enzymes
00:47:53
and cuts the glucose Spike of your meal
00:47:55
by up to 30% with no effort so if you
00:47:58
want a super low effort albeit not very
00:48:01
delicious super low effort hack to try
00:48:03
do that and see how you feel with a
00:48:06
smaller Spike and a smaller crash few
00:48:08
Cravings less fatigue what kind of
00:48:10
vinegar any kind of vinegar it can be
00:48:12
the vinegar you have at home literally
00:48:14
tonight just grab the white vinegar in
00:48:16
your kitchen and not the cleaning
00:48:17
vinegar if it's next to the toilet paper
00:48:19
it's not the right vinegar you want the
00:48:20
kitchen vinegar one tablespoon in a big
00:48:23
glass of water dilute it drink it 10
00:48:25
minutes before having your dinner see
00:48:26
how you feel what's what role is the
00:48:28
water playing in this just dilution so
00:48:30
that it doesn't hurt your teeth because
00:48:32
your dentist won't be very happy if you
00:48:34
take a shot of vinegar because it can
00:48:35
hurt your teeth's enamel okay so that's
00:48:38
hack number two and that's really to
00:48:39
sort of line my stomach to so no that's
00:48:42
to interact with your digestive enzymes
00:48:44
the line stomach is the third hack which
00:48:46
is Veggie starters so all around the
00:48:49
world if you look at different cultures
00:48:51
you see this habit this tradition of
00:48:53
starting your meal with veggies in Italy
00:48:56
aunti
00:48:57
in France crud raw vegetables at the end
00:49:00
of your at the beginning of your meal in
00:49:02
the Middle East you start your meals
00:49:04
with herbs by the bunch right why are we
00:49:07
doing this veggies first thing well
00:49:09
recently scientists have discovered why
00:49:11
it's so powerful it's because veggies
00:49:13
contain fiber we love fiber she's the
00:49:16
best when you have fiber at the
00:49:18
beginning of a meal what it does is that
00:49:20
it coats your intestine it makes this
00:49:22
sort of protective barrier this
00:49:24
protective mesh kind of goo fibrous mesh
00:49:28
and so any glucose you eat afterwards
00:49:31
will not be able to go through your
00:49:33
intestine into your bloodstream so
00:49:35
quickly so it slows down the arrival of
00:49:38
glucose into your blood and it slows
00:49:40
down that Spike you can make the
00:49:42
experiment if you're wearing a monitor
00:49:44
just have a a small plate of you know
00:49:47
carrots or spinach or broccoli or cherry
00:49:49
tomatoes or whatever veggie you like
00:49:51
before a meal and see how much smaller
00:49:53
your glucose spike is you stay Fuller
00:49:55
for longer have few crat and you're
00:49:57
helping your body from within too and
00:49:59
the fourth one you mentioned was moving
00:50:01
after after eating yeah so after eating
00:50:05
use your body and your muscles for 10
00:50:07
minutes you can clean your apartment go
00:50:10
for a walk with your dog dance to a few
00:50:12
songs if you're at the office you can do
00:50:15
calf raises under your desk like this so
00:50:17
you just sort of push up onto the balls
00:50:18
of your feet up and down for 10 minutes
00:50:20
nobody will see and your calves contain
00:50:23
a muscle called the Solus muscle which
00:50:25
is really good at soaking up glucose but
00:50:27
it's what we were talking about earlier
00:50:28
Stephen your muscles are really
00:50:31
effective glucose dumps and the more you
00:50:33
use them to contract the more they're
00:50:34
going to soak up glucose from your
00:50:36
bloodstream to use for energy so that's
00:50:39
the four hacks Savory breakfast vinegar
00:50:42
once a day veggie starter once a day you
00:50:44
can also combine those two and do like a
00:50:46
vinegar dressing on a veggie starter and
00:50:49
then moving after eating and then when
00:50:51
you want to get Pro you go to all my
00:50:52
other hacks people talk about being in a
00:50:54
food comr after they've eaten yeah which
00:50:56
which is I mean the antithesis of what
00:50:58
you're you're saying absolutely food
00:51:00
coma is like a combination of brain fog
00:51:02
and fatigue right and what's going on
00:51:04
there well I think there's a lot of
00:51:06
things going on but one study that's
00:51:07
really interesting shows us that in rats
00:51:10
when you create lots of big glucose
00:51:12
spikes and when you monitor the activity
00:51:15
of their neurons in the rats scientists
00:51:17
noticed that the more glucose spikes
00:51:19
they had the slower the speed of the
00:51:23
signal between their neurons so their
00:51:25
brain was literally slowing down the
00:51:28
information was going more slowly
00:51:31
throughout the brain and they're the
00:51:32
they theorized that in humans this could
00:51:34
lead to brain fog so you have glucose
00:51:36
spikes linked to brain fog and your
00:51:39
mitochondria becoming exhausted from Big
00:51:41
glucose spikes potentially making you
00:51:43
really tired you know 90 minutes after
00:51:45
eating with the hack food coma reduced
00:51:49
significantly so you can actually do
00:51:50
stuff after eating instead of just being
00:51:53
lying down and not being able to get up
00:51:55
and you took these hacks and you did an
00:51:57
experiment right on page seven of your
00:52:00
book the glucose goddess
00:52:03
method you talk about this 2,700 person
00:52:07
pilot experiment that you did in 2019
00:52:10
yeah which of the hacks did you use for
00:52:13
this experiment and what did you find so
00:52:15
it was these four hacks so it was a
00:52:16
four-week experiment week one you start
00:52:19
your Savory breakfast every day you do
00:52:21
that for the four weeks week two you add
00:52:24
in vinegar once a day you continue for
00:52:26
for the rest of the three weeks week
00:52:28
three you add veggie starters and week
00:52:30
four you add moving after eating you
00:52:33
don't have to change anything else about
00:52:34
what you're eating I'm not cutting out
00:52:36
sugar I'm not telling you to not drink
00:52:38
alcohol I'm not telling you to not drink
00:52:39
pasta I'm just asking you to add these
00:52:42
for hacks in and see what happens and
00:52:45
these people were from 110 countries
00:52:47
yeah I recruited I recruited them online
00:52:49
on through Instagram between the ages of
00:52:51
20 and 70 years old mhm and what
00:52:55
happened listen the results were really
00:52:57
stunning so 90% of people reduced their
00:52:59
Cravings 90% of people had more energy
00:53:02
you had really significant impacts on
00:53:04
sleep on hormones on skin on mood on
00:53:08
Diabetes I mean of course this is not a
00:53:11
you know Placebo controlled randomized
00:53:13
trial it's just an experiment I didn't
00:53:15
have a control group but these numbers
00:53:17
are pretty remarkable and that's what I
00:53:19
see when I meet people when I see the
00:53:21
testimonials from my readers so just
00:53:23
very quick impact because glucose spikes
00:53:26
imp act all parts of our system physical
00:53:29
and mental and when you balance them
00:53:31
Stephen you're creating a much better
00:53:33
foundation for your body and your mind
00:53:36
to be healthy and these are
00:53:37
self-reported symptoms right totally
00:53:39
yeah so we did a survey at the end of
00:53:41
every of the four weeks and uh just
00:53:43
measured the results and when you say
00:53:46
there's no control group that means that
00:53:48
there wasn't another group who weren't
00:53:50
who were doing like a different kind of
00:53:52
intervention or Placebo no okay so it
00:53:54
was just 3,000 people doing the hacks
00:53:57
and I was just asking them questions uh
00:53:59
at the end and it says here 40% roughly
00:54:02
40% of people who wanted to lose weight
00:54:03
did in fact lose weight in those four
00:54:05
weeks yeah with no calorie restriction
00:54:07
no request to eat less and the reason
00:54:11
this is interesting is that even though
00:54:13
weight loss is not the primary objective
00:54:15
of balancing your glucose levels what
00:54:17
happens when you reduce your spikes is
00:54:19
that you reduce Cravings because you're
00:54:21
not activating that craving Center
00:54:23
anymore you reduce hunger you have more
00:54:25
energy to potentially move more and you
00:54:28
lower your insulin levels now this is
00:54:30
very important because when there's
00:54:32
insulin present in your body you cannot
00:54:34
burn fat insulin is storing fat and
00:54:38
making more fat and when you lower
00:54:40
insulin you can actually burn some of
00:54:42
the fat that you stored and there's
00:54:44
going to be people screaming because
00:54:45
they want to know the other sort of six
00:54:47
this 10 right yeah I can go through all
00:54:49
of them if you want sit the other six AR
00:54:51
of course of course of course so another
00:54:54
hack is eating your food in the right
00:54:56
now this is kind of similar to the
00:54:58
veggie starter it's just a bit more
00:55:00
complicated and it's really where the
00:55:02
science it's really what the science
00:55:03
shows us the science shows us that if
00:55:06
you eat a meal in the right order
00:55:08
meaning veggies first then proteins and
00:55:11
fats then starches and sugars instead of
00:55:14
the opposite you reduce the glucose
00:55:16
Spike of the meal by up to
00:55:18
75% you're eating the same meal the same
00:55:22
quantity the same food just the order
00:55:24
and using that fiber first mentality
00:55:26
is going to reduce your Spike
00:55:28
significantly just to be clear this
00:55:29
doesn't mean that I'm going to gain less
00:55:31
weight from that
00:55:33
meal well no because it doesn't H you
00:55:36
know weight loss doesn't happen within
00:55:37
one specific meal but it does mean
00:55:39
you'll have fewer Cravings a couple
00:55:41
hours after that meal so maybe you won't
00:55:42
reach for the donut okay that's how it
00:55:44
would work so indirectly I might not
00:55:46
game more away exactly exactly so eating
00:55:49
your food in the right order okay having
00:55:51
a Savory breakfast we talked about it
00:55:54
veggies first we talked about it vinegar
00:55:56
we talked about it moving after eating
00:55:57
we talked about it and then there's
00:55:58
clothes on
00:56:00
carbs so that means anytime you eat
00:56:03
starches or sugars which are the big
00:56:05
category of carbs make sure you're never
00:56:07
eating them naked or on their own
00:56:10
because if you eat them on their own
00:56:13
plof they just turn into glucose really
00:56:15
really quickly so instead of having a
00:56:16
slice of bread on its own have bread and
00:56:19
some avocado add some fat to that that's
00:56:21
a good clothing to add or add some
00:56:23
protein or add some Fiber if you're
00:56:25
having a carrot cake don't have it on
00:56:27
its own have it with a Greek yogurt for
00:56:29
example so that's clothes on carbs it's
00:56:33
really easy to remember especially if
00:56:36
you're going throughout your day and you
00:56:37
can't really pick what you're eating
00:56:39
because you don't have many options just
00:56:40
think clothes on carbs then we have
00:56:43
Savory
00:56:44
snacks so during a day if you want to
00:56:46
have a snack between meals when your
00:56:49
stomach is empty try to have something
00:56:51
Savory that won't increase your glucose
00:56:53
spikes instead of having something sweet
00:56:56
then another hack that we kind of
00:56:57
touched on is if you want to eat
00:57:00
something sweet have it as dessert
00:57:02
instead of on an empty stomach so if I
00:57:04
want a cookie or a carrot cake I will
00:57:06
make sure to buy it in the morning if I
00:57:07
know where I want to get it from and
00:57:08
then have it as dessert after my lunch
00:57:10
or after my dinner so I'm not removing
00:57:13
any of the sugar from your life I'm just
00:57:15
showing you how and when to eat it so it
00:57:18
will reduce the glucose Spike and then
00:57:21
we have always eat your fruit whole
00:57:23
never Juiced never dried never smoothed
00:57:26
only whole to have that protective fiber
00:57:29
in there thinking about your Instagram
00:57:32
you post these photos of glucose spikes
00:57:33
with um in response to different foods
00:57:35
how do you trial that is that oh great
00:57:38
question are those your spikes yeah
00:57:40
those are my spikes or the spikes from
00:57:41
somebody on my team but it's really
00:57:42
important to note that these spikes are
00:57:46
just
00:57:46
illustrating studies trials that have
00:57:49
been done by scientists around the world
00:57:51
so for example I'll find a clinical
00:57:52
trial showing that vinegar before a meal
00:57:55
reduces a glucose Spike it's been shown
00:57:57
at scale with a placebo you know proper
00:57:59
clinical study and I'll just make an
00:58:02
example with my own data to illustrate
00:58:04
that scientific study and that's why if
00:58:06
you swipe on my post you'll see my graph
00:58:08
and then the study that I mentioned or
00:58:10
in the description of the post I don't
00:58:12
draw any conclusions from my own glucose
00:58:14
data I'm not like oh look today I had a
00:58:16
green tea and that didn't cause a spike
00:58:18
and yesterday I had a green tea and I
00:58:19
also had a piece of I don't know
00:58:21
whatever an almond and that caused a
00:58:23
biggest [ __ ] so I should be telling
00:58:25
everybody to not have elments like
00:58:26
that's not how it works at all it's just
00:58:28
an illustration of existing studies
00:58:30
that's my role that's my job that's what
00:58:32
I love to do to translate studies that
00:58:34
are existing in a way that makes it
00:58:37
easier for people to understand because
00:58:39
you can't just give somebody a
00:58:41
scientific paper you have to explain it
00:58:44
in a visual way that they can
00:58:45
immediately get it so of those visuals
00:58:49
that you've made is there some in
00:58:52
particular that were most surprising to
00:58:53
you or most shocking to you because I'm
00:58:55
going to put some of them on the screen
00:58:56
so some of them that come to mind that
00:58:58
would maybe had the biggest response
00:59:01
from your audience for example yeah I
00:59:03
think some of the ones that show
00:59:04
traditional food combinations and how
00:59:06
they're actually good for our glucose
00:59:07
levels are fascinating for example
00:59:09
grapes and cheese so I'm French and
00:59:12
often when you eat like a big uh plateau
00:59:15
of cheese you'll have some grapes there
00:59:16
to have with and it you know the glucose
00:59:19
response shows us that if we had the
00:59:20
grape on its own it would be a bigger
00:59:22
Spike than the grape with the cheese not
00:59:24
only is it really delicious it's Al
00:59:26
better for your glucose levels because
00:59:27
you're putting clothing on that sugary
00:59:29
carb that is the piece of fruit or ham
00:59:33
and melon or rice and beans all these
00:59:37
traditional combinations cause smaller
00:59:40
spikes than you would expect from the
00:59:41
individual ingredients that's really
00:59:43
quite fascinating in terms of the most
00:59:46
um shocking ones I think
00:59:48
any glucose graph showing food order is
00:59:52
really interesting so for example if you
00:59:54
have salad and then then pasta which is
00:59:57
much better for your glucose levels than
00:59:59
having pasta and then the salad
01:00:01
interesting yeah and that's the food
01:00:03
order hack going on do you know off the
01:00:06
top of your head what your most engaged
01:00:08
post has been of all time the one that's
01:00:10
been shared the most or commented on the
01:00:12
most um actually it's one currently at
01:00:15
least on YouTube it's one where I
01:00:17
explain where I show an image of an
01:00:19
ancestral banana what bananas used to
01:00:21
actually look like in nature and what
01:00:24
bananas look like today to illustrate
01:00:26
that the fruit that you find today in
01:00:27
the supermarket is not natural so that's
01:00:30
a very very popular one and then I think
01:00:32
it's the hacks um it's the glucose
01:00:34
graphs and the videos where I explain
01:00:36
food order people really love that it's
01:00:38
so interesting to see that if you have
01:00:41
your veggies at the beginning of a meal
01:00:43
you have such a big impact on your
01:00:45
glucose levels whereas we've all been
01:00:47
taught that all your food mixes in your
01:00:49
stomach and mixes like big smoothie and
01:00:51
it doesn't matter well it does
01:00:53
actually yeah that because that's really
01:00:56
easy to change as well totally you don't
01:00:57
have to change what you're eating how
01:00:59
much you're eating just next time you're
01:01:02
sat at a meal think oh I'm going to have
01:01:04
the veggies on my plate first that's it
01:01:07
so powerful these hacks are so easy
01:01:10
Stephen I really want everybody to know
01:01:12
them I want to become irrelevant I don't
01:01:13
want to have any more work because
01:01:15
everybody knows these hacks it's so
01:01:17
important for our Public Health I think
01:01:19
some uh vinegar has arrived for you to
01:01:21
shot yeah no we can't shot it Stephen we
01:01:23
have to dilute it I'm I'll dilute it as
01:01:25
well let
01:01:28
for yes so this is side of vinegar but
01:01:32
any vinegar works you don't have to buy
01:01:33
expensive vinegar it doesn't have to be
01:01:35
organic unfiltered whatever just kitchen
01:01:37
vinegar works no I try it straight I've
01:01:40
actually never really drink okay but if
01:01:41
you're dentist is upset it's not my
01:01:42
fault okay
01:01:45
well so Jesse told me to drink this
01:01:48
straight no she's an expert she said
01:01:51
she's a scientist
01:01:57
oh
01:01:59
gosh yeah you're not supposed to do that
01:02:01
Stephen no I'm
01:02:03
sorry no it's been really lovely getting
01:02:05
to imagine if but it's not that bad but
01:02:09
it's not something that I would do for
01:02:11
fun yeah but also if you want to have
01:02:12
vinegar straight you need to get higher
01:02:14
quality vinegar there's some vinegars
01:02:15
that taste really really good but in our
01:02:17
case we're just trying to get the acetic
01:02:19
acid and we don't need high quality
01:02:21
expensive vinegar we can just do like
01:02:22
really cheap
01:02:23
vinegar and this is a we just put one
01:02:25
tbspoon this is a good hack if you have
01:02:27
a parent that has diabetes and they
01:02:29
don't want to change anything about
01:02:30
their lifestyle just get them to add
01:02:32
this before their meals when they're
01:02:33
eating carbs and you'll see a good
01:02:34
impact on their glucos levels okay so
01:02:36
I'm mixing it like this you didn't put
01:02:37
much in there I put a tablespoon it's a
01:02:41
tablespoon and even that small amount
01:02:44
you L it looked like you you kind of
01:02:45
filled the lid I fill the lid twice
01:02:47
basically which is approximately one
01:02:49
tablespoon I think cuz this is probably
01:02:51
like yeah this is half a tablespoon I
01:02:54
would say okay I've done this
01:02:56
before and now you can't taste
01:03:01
anything you're telling me that that
01:03:03
will have an impact absolutely and the
01:03:04
studies prove it I can't taste anything
01:03:06
yeah maybe because I just had the big
01:03:08
shot I think that's probably why but but
01:03:11
totally Stephen I even meet people on
01:03:13
the street or like my readers and stuff
01:03:15
and they'll show me that in their purse
01:03:16
they have a little um bottle of vinegar
01:03:18
they take with them it's super easy and
01:03:21
you know I was very skeptical and I
01:03:22
think everybody was super skeptical
01:03:23
about the vinegar thing until the
01:03:25
studies were widely read it's it's an
01:03:28
amazing ingredient that's been used for
01:03:31
Millennia for its health benefits but
01:03:33
now we understand how it works it has
01:03:35
impact on visceral fat on cholesterol
01:03:37
levels on glucose and on insulin levels
01:03:39
it's a magical ingredient it's super
01:03:41
cheap so have some vinegar but be very
01:03:43
careful now a lot of big brands are
01:03:45
jumping on this and are making vinegar
01:03:47
drinks that have sugar in them so you
01:03:48
want straight vinegar you don't want
01:03:50
anything that has even a tiny bit of
01:03:51
apple juice or sugar uhuhuh straight
01:03:54
vinegar
01:03:56
you said visceral fat yeah is that belly
01:03:58
fat yeah it's the fat between your
01:04:00
organs it's the fat that's really bad
01:04:02
for you so you can have fat that is sort
01:04:04
of on the outside of your body and you
01:04:06
can you can grab it you know you can
01:04:08
grab it and you can really pinch it
01:04:09
speak for yourself no I totally have
01:04:12
nice fat here that I can grab yeah yeah
01:04:14
so this fat you know I can grab visceral
01:04:17
fat is underneath my muscle layer and
01:04:20
you would know if somebody has visceral
01:04:21
fat if they have kind of a big hard
01:04:24
belly have you ever seen that and they
01:04:26
just kind of but if you touch it you
01:04:28
can't make it into a roll that's
01:04:30
visceral fat that's between your organs
01:04:31
and that's really bad for you so vinegar
01:04:33
helps of course this is not a magic
01:04:35
solution that's going to fix all your
01:04:36
issues and you know prevent ton of
01:04:39
diseases it's a good Ally to have and
01:04:41
I'm all about little allies you bring
01:04:43
with you Gentle Giants you have
01:04:45
throughout your day that are going to
01:04:46
help you get to Health in an easy
01:04:48
manageable way so so if I have that
01:04:51
glass that you've just made for me which
01:04:52
basically I can't taste the vinegar in
01:04:54
because it's been dilated by water and
01:04:56
then I eat something yeah remind me
01:04:58
again of the impact that that will have
01:04:59
on my glucose Spike so it'll reduce your
01:05:03
glucose Spike by up to 30% and your
01:05:05
insulin Spike also by up to 30% the way
01:05:08
it works is that you have these little
01:05:11
scissors in your stomach like miniature
01:05:15
scissors called enzymes their job is to
01:05:18
chop up the starches and sugars and turn
01:05:20
them into individual glucose molecules
01:05:22
it's a part of your digestive process
01:05:24
these enzymes
01:05:26
do this
01:05:27
job vinegar will temporarily inactivate
01:05:31
some of those little scissors
01:05:33
essentially slowing down how quickly the
01:05:36
glucose arrives into your bloodstream
01:05:38
it's all about velocity we're all about
01:05:41
trying to reduce the speed of arrival of
01:05:43
glucose into your bloodstream that's the
01:05:46
key so vinegar is a really effective way
01:05:48
of doing this one of the things that I
01:05:51
read online as well about glucose and
01:05:52
again this is like conspiracy theories
01:05:55
that are
01:05:56
I read this is a variation of the Tweet
01:05:59
um I'll read it out it says sugar in a
01:06:02
baby's brain is called ADHD sugar in
01:06:06
adult's brain is called dementia and
01:06:07
Alzheimer's sugar in your eyes is called
01:06:10
glycom sugar in your teeth is called
01:06:13
cavities sugar on your skin is called
01:06:15
Aging sugar in your sleep is called
01:06:17
insomnia sugar in your blood is called
01:06:20
diabetes sugar on Wall Street is called
01:06:24
a billion dollar industry boom I get the
01:06:27
point I think sugar is definitely one of
01:06:30
the main drivers of all these things but
01:06:32
there's other stuff going on of course
01:06:33
but I like that I think the Alzheimer's
01:06:35
one is really interesting to talk
01:06:37
about there's a study that has followed
01:06:40
people for 30 years and they found that
01:06:45
people who had elevated glucose levels
01:06:47
in their 40s were more likely to get
01:06:50
Alzheimer's when they reach 60 70 80 so
01:06:55
having high glucose levels at midlife is
01:06:57
a risk factor for Alzheimer's when
01:06:59
you're older not only that but
01:07:01
scientists have started to see that some
01:07:03
of the things you see in the brain of
01:07:05
someone with Alzheimer's are actually
01:07:07
similar to what you see in the body of
01:07:10
somebody with diabetes namely
01:07:13
inflammation glycation and insulin
01:07:17
resistance so much so that some
01:07:19
scientists call Alzheimer's type 3
01:07:23
diabetes diabetes of the
01:07:26
brain pretty freaking fascinating
01:07:30
there's going to be so many people that
01:07:31
are listening to our conversation when
01:07:33
we talked about PCOS or Alzheimer's or
01:07:36
all these kinds of things I think like
01:07:38
how how is it fair that I've got these
01:07:41
conditions when I don't even eat as much
01:07:43
sugar as most people yeah you know they
01:07:45
probably look at someone who is really
01:07:47
binging out on sugar who doesn't have
01:07:50
any of these things if I was a woman and
01:07:51
I had PCOS and I ate just a little bit
01:07:55
of sugar I'd be like this is not fair
01:07:58
and a second ago when you said at 40 if
01:07:59
you have elevated gluc glucose levels is
01:08:03
that relative to like or is that to your
01:08:06
response no they're looking at fasting
01:08:09
glucose so a measure of a how diabetic
01:08:11
you are essentially if you're healthy
01:08:13
pre-diabetic or diabetic so it's not
01:08:15
looking at the spikes it's looking at
01:08:17
your Baseline in the morning which is
01:08:18
what doctors measure with a blood test
01:08:21
oh okay yeah yeah but Stephen life is
01:08:23
unfair like I
01:08:26
my glucose spikes led to terrible mental
01:08:29
health episodes of depersonalization
01:08:31
lots of people I know eat so much sugar
01:08:33
all the time have never had one mental
01:08:35
health issue in their life I like I
01:08:37
don't have all the answers to that we
01:08:39
just know that on average if you look at
01:08:41
everybody by reducing those spikes
01:08:42
you're going to reduce the likelihood of
01:08:44
these diseases but you see people who
01:08:46
like smoke two packs of cigarettes a day
01:08:48
drink two liters of orange juice and
01:08:50
live to 120 with no health issues and
01:08:52
you have people who are perfectly
01:08:54
healthy who get cancer at 25 and die
01:08:56
like I'm not God I don't know but what I
01:08:59
do know is that in a lot of cases when
01:09:02
you have a condition that's linked to
01:09:03
glucose levels and you apply these hacks
01:09:05
you can get relief or remission that's
01:09:07
all I know are there any societies where
01:09:09
they just don't really eat sugar that
01:09:11
you you can think of or any sort of I
01:09:14
think any any culture any country that's
01:09:16
been globalized and now has access to
01:09:18
like fizzy drinks and stuff it's so
01:09:19
addictive that stuff as soon as you
01:09:21
introduce it somewhere everybody starts
01:09:22
drinking it I'd love to do a continuous
01:09:25
glucose monitor on like the heads a
01:09:26
tribe or something in Africa and see
01:09:28
amazing if they're like inflammation
01:09:30
levels and stuff yeah I would do
01:09:32
continous glucose monitor but also
01:09:33
fasting glucose levels right to just
01:09:35
kind of see what their Baseline is at do
01:09:37
any of them have diabetes pre-diabetes
01:09:39
or not at all what's going on but yeah I
01:09:41
agree it's fascinating you mentioned a
01:09:43
term earlier that I've only ever heard
01:09:44
used when talking about a zmek glp1 yeah
01:09:48
what what relationship does glucose have
01:09:50
with gp1s and what the hell is a
01:09:53
glp1 it's so interesting so
01:09:55
in your digestive system you have these
01:09:57
little cells they're called L cells and
01:10:00
they're like little sensors and they
01:10:01
just hang out there in your digestive
01:10:03
tract just like chilling and doing
01:10:05
nothing and then as soon as you eat and
01:10:07
they sense food they wake up they're
01:10:10
like alert we have a job to do and their
01:10:12
job is to release a substance called
01:10:16
glp1 this
01:10:18
substance then goes to different parts
01:10:21
of your body and tells you that you've
01:10:22
eaten enough food and you can stop
01:10:24
eating so for example you're having a
01:10:26
big plate of
01:10:27
pasta the starch goes into your
01:10:30
digestive system the little L cells
01:10:32
sense the pasta they're like oh we've
01:10:33
eaten food and then it tells your brain
01:10:35
Stephen you can stop eating you don't
01:10:37
have to eat another five pounds of pasta
01:10:39
you're satiated M and you become less
01:10:41
hungry not only that but glp1 also helps
01:10:45
your body deal with that glucose spike
01:10:47
it says alert glucose is here let's put
01:10:50
some of that glucose away into liver
01:10:53
muscle and fat cells so glp1
01:10:55
is a totally normal part of our
01:10:58
physiology it's been there forever we
01:11:00
all have it but recently it's been kind
01:11:03
of
01:11:05
um just taking advantage of so there
01:11:08
were scientists and Pharma companies who
01:11:09
said hey this gp1 thing is pretty cool
01:11:13
what happens if we give somebody 10
01:11:16
times 20 times a 100 times more glp1
01:11:19
than they naturally have what what's
01:11:21
going to happen Let's test that so they
01:11:23
did that and what happened was people's
01:11:25
glucose levels started decreasing a lot
01:11:27
because remember gp1 puts glucose away
01:11:31
second impact people stopped
01:11:35
eathing they were not hungry anymore
01:11:38
they appetite Zapped gel1 is a very
01:11:41
powerful appetite suppressant especially
01:11:43
when you have it in massive doses so the
01:11:45
fmer companies were like huh this is
01:11:48
going to be a helpful drug and first it
01:11:50
was just for people with diabetes okay
01:11:52
to reduce your glucose levels now it's
01:11:53
been used for weight loss
01:11:55
basically throughout the world it's so
01:11:57
popular and you might think oh Jilin is
01:12:00
so cool it's helping people lose weight
01:12:01
for me Stephen I'm like guys do you
01:12:03
realize what's going on do you realize
01:12:05
that we've had to invent a drug to
01:12:08
prevent people from eating the food
01:12:10
around them because the food around them
01:12:11
is so toxic that it's making them sick
01:12:14
it's as if we found out that top water
01:12:17
was toxic and killing us and instead of
01:12:19
fixing the top water being toxic we
01:12:22
invented a drug that made you less
01:12:24
thirsty
01:12:27
how messed up is that that we need this
01:12:29
drug today to protect us from the food
01:12:32
around us because the food around us is
01:12:33
causing so many issues so that's my
01:12:36
little soap box
01:12:38
but the glp1 drugs are really
01:12:40
interesting because they cut people's
01:12:42
appetite so people lose a lot of weight
01:12:45
there's a few problems with those first
01:12:47
up to 40% of the weight that is lost is
01:12:50
actually muscle mass they're not drugs
01:12:52
that just make you lose fat you lose
01:12:55
cells from everywhere in your body and
01:12:57
muscle is really important for longevity
01:12:59
for health for your glucose levels and
01:13:02
then when people stop taking these drugs
01:13:04
on average they they gain back 70% of
01:13:08
the weight that they lost and they don't
01:13:10
gain back muscle they gain back fat so
01:13:14
if you're on one of these drugs you can
01:13:15
actually end up in a worse situation
01:13:17
when you stop taking it so if you're on
01:13:19
one of these weight train three times a
01:13:21
week eat a lot of protein to make sure
01:13:24
you're not not losing too much muscle
01:13:26
mass and I see this everywhere some
01:13:28
people they just need this stuff because
01:13:29
they're so stuck in a cycle of not
01:13:31
having access to good food and in a in a
01:13:33
cycle of um of Crisis essentially their
01:13:36
body is really broken they're really
01:13:37
sick and they just need a way out but to
01:13:39
me it's
01:13:40
um it's wild that we got to this
01:13:43
point are you saying that you're not a
01:13:45
fan of people taking a zenek or are you
01:13:47
saying that you're not a fan of the
01:13:49
environment that has caused the need or
01:13:51
rise in I'm not a fan of the fact that
01:13:54
we today need this to save people's
01:13:56
lives because the food system is so
01:13:57
toxic and messed up that the only
01:14:00
solution is to stop people from eating
01:14:01
the food around them what's the solution
01:14:03
though is it is the solution you're
01:14:05
proposing that the government regulates
01:14:07
food more harshly yeah I think it's it's
01:14:09
regulation it's also you know these big
01:14:12
food companies the food industry they
01:14:14
need to be making money right they need
01:14:16
to make sure their shareholders are
01:14:17
happy and the problem is most of them
01:14:19
make toxic products that are full of
01:14:21
sugar but they would love to make
01:14:22
products that are lower in sugar people
01:14:25
don't like the lower in Sugar products
01:14:26
we have it's just like a systemic issue
01:14:28
we have to all fix together we either
01:14:30
have to say okay all food companies
01:14:32
nobody's allowed to put more than x
01:14:34
amount of sugar in any product ever and
01:14:36
then we have to educate people and tell
01:14:38
them hey anytime there's sugar in a
01:14:40
product that's dessert that's not real
01:14:42
food we have to give people access to
01:14:44
food so many people live in food deserts
01:14:46
and all they have is soda and processed
01:14:48
frozen meals it's it's a
01:14:51
global complicated complicated problem I
01:14:53
don't have the answer to it but but I'm
01:14:56
hoping that people are waking up and
01:14:58
trying to make change happen I was
01:15:00
listening to a conversation this morning
01:15:02
funly enough in the shower and in part
01:15:04
of the podcast they said um there was
01:15:06
one of the hosts who was trying to frame
01:15:08
it as this kind of like sugar conspiracy
01:15:10
theory yeah and this like processed food
01:15:11
cons conspiracy theory where like big
01:15:13
farmer like all in on it and there's
01:15:15
like these evil people in this like
01:15:16
Tower or whatever and then it was
01:15:18
rebutted by the other host who basically
01:15:20
made the case which I kind of believe
01:15:22
that actually it's not necessarily this
01:15:23
big conspiracy theory it's really a case
01:15:26
of incentives like commercial incentives
01:15:28
and he explained that one of the leading
01:15:30
soda brands that we all know in drink
01:15:32
the probably the most famous in the
01:15:33
world they basically ran a study where
01:15:35
they put um different amounts of sugar
01:15:38
into their drink to see what sold the
01:15:40
most and the scientists there put like
01:15:42
30 grams in 40 grams in 50 gr 60 gram in
01:15:46
some people loved 30 gram some people L
01:15:48
60 grams of sugar but the thing that
01:15:50
resulted in the highest sell through of
01:15:52
this drink that we all know of was like
01:15:55
42 g of sugar so that's what they went
01:15:57
with absolutely and again like it sounds
01:16:02
really really evil but when you just
01:16:04
break something down to the incentives a
01:16:06
company has a key kpi and okr and a
01:16:09
metric of make more money they are
01:16:11
publicly listed they've got investors
01:16:13
they don't make more money they die so
01:16:15
that's their incentive and if they find
01:16:17
out that 42 grams of sugar in a drink is
01:16:20
going to result in that goal being met
01:16:23
then that's what they're going to do
01:16:24
totally St
01:16:25
I used to think when I was younger that
01:16:27
diabetes was sort of invented by the
01:16:29
food industry and the Pharma industry
01:16:30
because when you think about it like
01:16:32
it's a perfect disease because when you
01:16:34
have di diabetes is caused by eating too
01:16:36
much crap food over too long and then
01:16:38
once you have diabetes instead of saying
01:16:40
hey stop the crap food they just give
01:16:42
you medication that allows you to keep
01:16:43
eating the crap food and manage your
01:16:46
condition and then you need more
01:16:47
medication and you're eating more crap
01:16:48
food and then you die so I thought this
01:16:51
is like the perfect conspiracy if big
01:16:52
food and big Pharma were like how are we
01:16:54
going to make the mov money possible but
01:16:55
actually it's way more complicated than
01:16:57
that it's it's it's a very tough
01:17:00
situation I don't have the answer but
01:17:02
I'm hoping that in my lifetime we see
01:17:03
some progress because I really do
01:17:05
believe that the people in these
01:17:06
companies they want to do better they
01:17:08
want they don't want people to die they
01:17:10
don't want people to get sick but they
01:17:11
also have to make sure that the
01:17:12
company's making money so how do you
01:17:14
bridge those two that's really
01:17:17
interesting question I don't know how to
01:17:19
say this you in a way that you're going
01:17:20
to understand but perfect head is
01:17:22
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like perfect Ted typical energy drinks
01:17:31
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podcaster the last thing you want to do
01:17:33
is be crashing in a conversation the
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founders of perfect Ted wanted to create
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an energy drink that wouldn't create
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that horrible crash cycle that many of
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01:19:14
menopause interested in this I've talked
01:19:16
a lot on this podcast about menopause
01:19:18
but is there any link between glucose
01:19:20
glucose spikes and menopause yeah so
01:19:23
unfortunately once you go through men
01:19:24
menopause your glucose response to the
01:19:26
same food becomes higher so your body is
01:19:29
less good I know you're making a sad
01:19:31
face I know it's difficult you your
01:19:34
glucose levels naturally increase your
01:19:35
glucose spikes naturally increase what I
01:19:37
have found in the studies which is
01:19:39
interesting is that in females going
01:19:42
through menopause when you reduce the
01:19:44
amount of sugar in the diet and reduce
01:19:45
their glucose spikes you do get some
01:19:47
relief from your symptoms whether it's
01:19:49
in insomnia hot flashes you do see that
01:19:52
food can impact how bad of a time you
01:19:55
have when you go through this
01:20:00
process H have I depressed you no no I
01:20:03
just so okay so I've got the hacks I
01:20:06
kind of understand the impact that
01:20:07
glucose is having on my body now um I
01:20:11
guess
01:20:12
the it's funny because there's a whole
01:20:14
spectrum of people that listen there's
01:20:16
some people that listen to this that
01:20:18
will be on one side of the spectrum
01:20:20
where they're really struggling with
01:20:21
sugar maybe they're clinically obese and
01:20:23
maybe they just can't get out of that
01:20:25
that roller coaster those cravings and
01:20:27
it's probably somewhat emotional yeah
01:20:30
there probably some kind of trauma there
01:20:34
or something maybe there's a genetic
01:20:36
predisposition or whatever but for those
01:20:38
people like I I I don't know I don't
01:20:40
know what what to offer them really like
01:20:43
what what can I offer them what can we
01:20:45
offer them so people who are stuck in a
01:20:47
craving cycle that are the extreme end
01:20:49
of the craving cycle okay so when you're
01:20:52
at the extreme end of the craving cycle
01:20:54
you are a Vic vitim to your sugar
01:20:55
Cravings throughout the day you'll be
01:20:56
like I need sugar I need sugar you go
01:20:58
grab it right yes this can be due to
01:20:59
emotional factors but also it probably
01:21:01
means that you're on a big glucose
01:21:03
roller coaster it means you're
01:21:04
activating that craving Center in your
01:21:05
brain multiple times every two
01:21:08
hours if before you eat something sweet
01:21:11
next time you have a craving if you do
01:21:12
one of these things either you have a
01:21:14
tablespoon of vinegar in water either
01:21:16
you have something else before it a
01:21:18
little bit of broccoli some cherry
01:21:19
tomatoes a carrot some almonds something
01:21:22
that's going to put some clothing on
01:21:23
those carbs you'll be ble to get the
01:21:25
dopamine from the Cravings sorry you'll
01:21:27
be able to get the dopamine from the
01:21:28
sugar with less of a spike and less of a
01:21:30
crash so less activation of the craving
01:21:33
Center in your brain and if you do this
01:21:34
throughout the day you're going to feel
01:21:37
a little bit less urge for that sweet
01:21:39
food I don't think we can say these
01:21:40
people are not going to benefit from
01:21:42
studying their glucose levels I think
01:21:43
that would be misguided you must have so
01:21:45
many people that message you though that
01:21:46
have just tried and tried and tried and
01:21:48
tried yeah listen for some people like
01:21:51
they just can't do it it's just hard for
01:21:53
them you know they're in a difficult
01:21:55
economic social relationship situation
01:21:58
and they just can't do the hacks right
01:22:00
now maybe they'll be able to in a year
01:22:02
but most people who try and who are able
01:22:04
to get their hands on savory breakfast
01:22:06
ingredients on vinegar on some veggies
01:22:09
they see really good impact and that's
01:22:11
what drives me
01:22:12
really and I guess much of what might
01:22:15
motivate them or give them the
01:22:16
discipline to stick is I mean this is
01:22:18
certainly the case for me is getting
01:22:19
really clear on why why all this stuff
01:22:21
matters you know I don't think humans
01:22:24
are particularly good at thinking too
01:22:25
far into the future I think we're good
01:22:26
at dealing with prevention is not sexy
01:22:29
right like if you tell somebody oh these
01:22:31
glucose hacks are going to be good for
01:22:32
you so you prevent Alzheimer's like
01:22:33
nobody really cares unless you have a
01:22:34
parent with Alzheimer's but this stuff
01:22:36
not only does it help you long term but
01:22:38
even just forget about that it will help
01:22:40
you feel better today have fewer
01:22:42
cravings for sugar today have more
01:22:44
energy today to go and get your to-do
01:22:46
list done sleep better tonight that's
01:22:48
the stuff that motivates people and it's
01:22:50
easy Stephen it's easy Savory breakfast
01:22:53
vinegar veggie star
01:22:55
movement it's easy and you feel the
01:22:57
impact immediately so you want to keep
01:22:59
going and on that point of today if I'm
01:23:00
doing a podcast episode and I've got I'm
01:23:01
sitting here for three four five hours
01:23:03
sometimes for somebody do you recommend
01:23:05
that I avoid glucose before I do the
01:23:08
podcast to make sure my cognitive
01:23:09
performance might 100% yes studies show
01:23:12
that when you have a big glucose Spike
01:23:14
for breakfast before you do a cognitive
01:23:16
task you are not as good on the
01:23:18
cognitive task as if you have steady
01:23:20
glucose levels because your brain also
01:23:22
uses glucose for energy and so it feels
01:23:24
the ups and the downs and the
01:23:25
inflammation and the glycation if you
01:23:27
want to really fuel your brain have a
01:23:29
nice savory breakfast or eat nothing if
01:23:31
you don't feel like eating well you said
01:23:33
that my my brain uses glucose for energy
01:23:35
so if I have a massive bowl of sugar
01:23:37
right before this conversation isn't my
01:23:39
brain going to be like no it's like your
01:23:41
mitochondria it's like the plant some
01:23:43
glucose steady supply good too much
01:23:45
glucose at once stress stress in your
01:23:47
mitochondria stress in your body too
01:23:50
much water at once in a plant plant dies
01:23:52
you want to make sure the supply is is
01:23:54
nice and steady the variation is what
01:23:56
causes
01:23:57
issues um you gave me this blue tube
01:24:00
that's in front of me what is this it
01:24:03
says anti-spike
01:24:05
formula I can't even pronounce it that's
01:24:07
not English oh did I give you a French
01:24:09
you give me aen French one okay in
01:24:10
English it should
01:24:11
say makes the glucose Spike of carbs and
01:24:14
sugar up to 40%
01:24:16
smaller what is it okay it's like It's
01:24:19
So for anybody that's just listening on
01:24:20
audio it's this little jar of tablet
01:24:25
little
01:24:26
capsules um on each capsule it says
01:24:29
anti-spike half of the capsule is green
01:24:31
the other half of it is this sort of
01:24:32
like beige color and it's got a powder
01:24:34
in each capsule um the 60 capsules in
01:24:37
this little jar mhm what is it this is
01:24:41
just me
01:24:43
putting some Cutting Edge signs into
01:24:45
capsules so people can use it
01:24:47
so there have been two big scientific
01:24:50
realizations that I wanted to share with
01:24:51
people the first one has to do with glp1
01:24:54
so you know those little cells that are
01:24:56
sensing food and that produce gp1 in
01:24:58
your body that I was
01:25:00
mentioning
01:25:02
nice there's a molecule in lemon look at
01:25:05
me look at you st who would have thought
01:25:06
who would have thought look at us there
01:25:07
you go the glucose goddess
01:25:10
himself drinking vinegar in this hand
01:25:12
anti- Spike formula in this hand we're
01:25:14
going to live forever you're going to
01:25:15
live forever we're going to live forever
01:25:16
I really want to live until like 150
01:25:18
mostly because I want to see if they
01:25:19
find aliens anyway that's a sidebar so
01:25:22
do you know what me I just did that did
01:25:23
you recognize it where that that guy
01:25:24
guys I think it's hot ones and I like
01:25:26
look at us look at us look at us who
01:25:30
thought you're you're perfect Stephen
01:25:32
I'm so proud of you wait wait so I want
01:25:34
to tell you this because it's really
01:25:35
cool so you know lemons they're really
01:25:37
yellow yeah okay so the reason they're
01:25:38
yellow is because of the substance
01:25:40
called aroc citrin it's an antioxidant
01:25:43
it's really good aroc citrine has been
01:25:45
discovered by scientists to be really
01:25:47
good at increasing the amount of gp1
01:25:49
your little L cells make so on the one
01:25:51
hand you have like extreme Pharma drugs
01:25:53
giving you way too much gp1 and then on
01:25:56
this side you have natural stuff that
01:25:57
can naturally increase gp1 which helps
01:25:59
your glucose levels your cravings and
01:26:01
your satiety so this lemon molecule
01:26:05
arrine if you have enough of it it's
01:26:08
going to increase the amount of gp1 your
01:26:09
cells produce the thing is Stephen you
01:26:12
need to have a lot of it you need to
01:26:13
drink like one and a half liters of
01:26:16
lemon juice per day to get enough to
01:26:19
impact your cells or you can extract it
01:26:23
and you can concentrate and that's what
01:26:25
I've done and put into anti-spike so
01:26:28
this is a really cool natural molecule
01:26:29
that I want people to have access to to
01:26:31
do the natural gp1 increase so this
01:26:33
could low glucose Spike by up to 40% so
01:26:36
the the lemon extract doesn't do the
01:26:38
glucose spike it does the glp1 thing the
01:26:40
other thing that I've put in anti-spike
01:26:42
is an extract from mulbury Leaf so
01:26:45
mulbury Leaf contains a molecule called
01:26:47
D NJ super cool molecule when you have
01:26:51
it before a meal it goes and it
01:26:53
interacts with with those little
01:26:54
scissors I was telling you about that
01:26:55
vinegar acts on and it prevents up to
01:26:58
40% of the glucose in your meal from
01:27:00
being absorbed into your bloodstream so
01:27:03
it just cuts by 40% the glucose
01:27:06
absorption just the glucose it doesn't
01:27:08
cut the vitamins the protein the
01:27:09
minerals nothing so I've put these two
01:27:12
amazing scientific discoveries into this
01:27:14
bottle with the best quality extracts
01:27:16
Etc because they were not on the market
01:27:18
and I wanted people to have access to
01:27:19
them again you can just do the food
01:27:21
hacks you don't need this but if you
01:27:23
want supplement health
01:27:24
don't go for burin don't go for vinegar
01:27:27
capsules this is what you need what is
01:27:29
uh what is the most important thing we
01:27:30
haven't spoken about that you think we
01:27:31
should have um there's a new study that
01:27:34
I wanted to mention on depression which
01:27:35
I think is really interesting that has
01:27:37
followed people for 10 years so it
01:27:39
followed 300 people none of them had
01:27:43
insulin resistance or depression at the
01:27:45
beginning of the study and insulin
01:27:46
resistance as I explained is just a
01:27:48
consequence of lots of glucose spikes
01:27:49
over a long time they follow these
01:27:51
people for 10 years they found that in
01:27:54
the people who developed insulin
01:27:56
resistance within those 10 years there
01:27:58
was almost a twofold increase in the
01:28:01
development of major depression as well
01:28:03
so insulin resistance is correlated to
01:28:07
major depressive disorder not saying
01:28:09
it's causing it but for me the
01:28:11
connection between glucose and mental
01:28:13
health is truly fascinating and as you
01:28:16
know and we discussed on our previous
01:28:18
episode that's the reason I got into
01:28:19
this in the first place and seeing more
01:28:21
studies come out like this linking the
01:28:23
two
01:28:25
I think we're going to learn so much in
01:28:26
the next few years I mean I think as you
01:28:29
were saying that I was thinking about
01:28:30
you know if I have a high glucose diet
01:28:33
then it has a ton of Downstream
01:28:35
consequences one of which is like my
01:28:36
sleep is going to be terrible if my
01:28:38
sleep is terrible I'm probably going to
01:28:39
be more likely to be depressed yeah
01:28:42
absolutely do you think much about sleep
01:28:44
in glucose has anyone ever I do yeah
01:28:47
there are some studies showing that if
01:28:48
you go to bed after dinner that that has
01:28:50
caused a big glucose Spike you're going
01:28:51
to have have less restorative deep sleep
01:28:55
and for me if I go to bed with a big
01:28:56
rcos bike at dinner in the morning I
01:28:58
wake up and I'm so hungry it's always
01:29:00
like I inevitably if my dinner causes a
01:29:04
big spike I'm hungry as soon as I wake
01:29:05
up like gargling hunger so I think sleep
01:29:09
and food are more related than we think
01:29:11
and then if we're tired our glucose
01:29:14
spikes will be higher the next day which
01:29:17
means we'll have more Cravings because
01:29:19
if your body's tired it can't manage
01:29:22
glucose as effectively in fact another
01:29:24
study I want to mention which is really
01:29:25
cool so you're a coffee drinker now M
01:29:28
Coffee in some people causes glucose
01:29:30
Pikes even black coffee because of the
01:29:32
stress response have you ever seen a
01:29:34
glucose bike from coffee I've not looked
01:29:37
okay
01:29:38
then then let's hope you don't but in
01:29:41
some people it causes a spike especially
01:29:42
in people who feel a bit jittery and
01:29:44
anxious when they drink coffee here's
01:29:46
the study it showed that if you if
01:29:47
you're tired and you didn't sleep well
01:29:49
you should drink your coffee after your
01:29:52
breakfast instead of before four and it
01:29:54
can cut the glucose Spike of your coffee
01:29:57
by up to
01:29:58
50% and also I think it makes sense from
01:30:00
a cortisol standpoint if you're
01:30:01
exhausted and you just have a bunch of
01:30:04
coffee first thing when you wake up it
01:30:06
might be a lot for your body to handle
01:30:08
so even black coffee can cause the
01:30:09
glucose yeah in some people yeah in me
01:30:11
it never caused it uh didn't prevent me
01:30:14
from becoming way too addicted to coffee
01:30:17
but in some people it caused a spike
01:30:18
yeah have you stopped drinking coffee
01:30:21
did you say yeah 31 days ago tracking
01:30:24
the day really why yeah because it was a
01:30:27
habit that I was dependent on but that
01:30:30
didn't serve me and I knew this for
01:30:32
years every time I had a coffee I then
01:30:34
didn't feel so good and I was like why
01:30:35
did I drink that coffee it just the
01:30:37
crash is really intense for me my brain
01:30:39
is very sensitive to stuff so it would
01:30:41
just make me have a bit of brain fog I
01:30:43
would not think Super clearly but yet
01:30:45
every night when I went to bed I would
01:30:47
be dreaming about my flat white in the
01:30:49
morning and it was something I really
01:30:50
wanted to solve and I don't know why you
01:30:53
know a month ago I was drinking coffee I
01:30:56
was like that's it that's the last one
01:30:57
for a while and then I didn't have one
01:30:59
the next day or the next day and then
01:31:01
after 5 days you just don't even want it
01:31:03
anymore and what have you noticed since
01:31:04
you've stopped drinking coffee it's so
01:31:06
much easier for me to fall asleep at
01:31:08
night like I just I just get in bed and
01:31:10
within 10 minutes I'm asleep whereas
01:31:12
before I would think and be in bed and
01:31:14
just you know think about stuff have
01:31:16
lots of thoughts and just spend an hour
01:31:17
awake essentially and then my brain
01:31:21
works better I don't have those big
01:31:22
bursts of energy where I would get super
01:31:24
productive and like get all my [ __ ] done
01:31:26
but I feel more consistent throughout
01:31:28
the day and I feel more like myself I
01:31:30
think that's the biggest part and I feel
01:31:32
proud of myself for having done this I
01:31:33
know it's not a huge deal but for me it
01:31:35
meant a lot I've been trying to drive
01:31:37
this coffee conspiracy for so long and
01:31:38
no one will take it what's the
01:31:39
conspiracy I just think it's hailed as
01:31:43
this like super food and this super um
01:31:46
super drink that really has no impact on
01:31:49
us other than if we drink it past 12:00
01:31:52
then it's going to impact our sleep
01:31:53
because life of its 12 hours so but I
01:31:55
just think like something that has such
01:31:57
a big clear positive impact or at least
01:32:00
in the short term of productivity Focus
01:32:03
um that people are so dependent on in
01:32:04
culture must be at
01:32:08
somewhere having equal and opposite cost
01:32:11
what's weird is that all the studies
01:32:13
show that people who drink more coffee
01:32:15
have fewer diseases I know it's like so
01:32:18
weird how could this be because I I live
01:32:21
by principle that everything has like an
01:32:23
equal and opposite cost I think that's
01:32:24
like Einstein's theory of relativity or
01:32:26
whatever i' totally butched that cuz I
01:32:28
have no idea about anything to do
01:32:29
physics but just this idea that you
01:32:31
can't isn't it like e equal MC squ where
01:32:33
it's you basically I don't know even
01:32:35
what I'm talking about look at me mass
01:32:36
and energy yeah like you can't destroy
01:32:38
every Force has an opposite effect equal
01:32:39
an opposite effect and so with coffee
01:32:42
okay if it brings me really really up
01:32:43
and it really makes me focused and
01:32:44
productive then there must be an equal
01:32:48
and opposite downside maybe the downside
01:32:49
is just you spend a lot of money on it I
01:32:51
don't know but it can't be that's like
01:32:53
it's not like a find out it's got to be
01:32:55
there's got to be listen maybe it's just
01:32:57
one of those things that's actually not
01:32:59
too bad for us I don't know I think one
01:33:01
of the downsides is that people often
01:33:03
put a lot of stuff in their coffee like
01:33:04
sugar oat milk things that are not good
01:33:06
for you you know oat milk is pasta juice
01:33:09
anybody listening o milk is not good for
01:33:11
you it's just starch so maybe that's the
01:33:13
downside I don't know no I don't don't
01:33:15
believe it it's got to be you know again
01:33:18
looking at all the studies longevity
01:33:21
Health disease weight loss you know
01:33:23
everything it says
01:33:24
the super thing um but maybe we're not
01:33:27
focusing don't you think it disconnects
01:33:28
you a little bit from yourself maybe
01:33:30
that's the downside that you're you're
01:33:32
less grounded you're less in your body
01:33:33
you're a bit less authentic to you you
01:33:35
get a bit more like supercharged yeah
01:33:37
supercharged maybe that's why maybe
01:33:39
that's the downside maybe it is maybe
01:33:40
people just value the downside totally
01:33:42
because in our society we love this
01:33:43
stuff we love just being in our brain
01:33:45
and having a big Todo
01:33:47
list how are you dealing with all this
01:33:50
attention I'm in a good place now but it
01:33:53
was really tough cuz I'm such a
01:33:55
sensitive person um at the beginning I
01:33:58
had no idea what I was doing I had like
01:34:00
a Google alert set for my name and I was
01:34:02
getting things every day yeah and nobody
01:34:04
teaches you how to deal with this stuff
01:34:06
true you have to learn the hard way yeah
01:34:08
so now now I protect protect myself you
01:34:10
know I don't read anything and my team
01:34:11
filters stuff to me that's important and
01:34:14
uh all in all like the the quote unquote
01:34:16
attention I just keep coming back to the
01:34:18
fact that you know I believe in what I'm
01:34:20
doing it's helpful it's easy I see proof
01:34:23
every every day that it's helping people
01:34:24
it's scientific it makes me happy and so
01:34:27
all the noise you know all the haters
01:34:29
and stuff you just kind of it's part of
01:34:31
the package I guess I think you're all
01:34:32
you know having met you and spoken to
01:34:34
you for a long time on and off we go way
01:34:37
back now tell me about it um you are one
01:34:39
of the most well-intentioned pure
01:34:42
wonderful people I have ever met and in
01:34:45
fact when I when I saw that we were
01:34:47
having this conversation today I think
01:34:49
often times it's a good gauge of the
01:34:50
person because I was really just excited
01:34:53
it was like expansive knowing that you
01:34:54
were coming here because you're such a
01:34:56
beautiful soul and human and so anybody
01:35:00
writing bad things about you I just
01:35:01
think just doesn't understand who you
01:35:03
are as a person and that's okay we
01:35:05
forgive thanks Stephen so kind of you to
01:35:07
say we have um a closing TR on this
01:35:09
podcast where the last guest leaves a
01:35:10
question for the next guest not knowing
01:35:11
who they're leaving it
01:35:17
for and the question that's been left
01:35:19
for you is tell us about an occasion
01:35:22
that comes to mind when complete
01:35:24
stranger did a surprising Act of great
01:35:27
kindness to oh yeah I know
01:35:31
exactly it was a year and a half ago I
01:35:34
was in London and it was just before
01:35:36
this book was coming out and I was in a
01:35:37
phase
01:35:38
where you know when you get burnt out
01:35:41
and it's just a lot and I was like why
01:35:42
am I doing this I just I just want to
01:35:44
quit and I got into a black cab stepen
01:35:48
and the driver I think he was an angel
01:35:50
or something he just looked in the
01:35:52
mirror and looked at me and started
01:35:54
saying that was going to make me cry he
01:35:56
just looked at me and he said whatever
01:35:58
you're doing it's
01:35:59
important he just said that and he just
01:36:02
said whatever you're doing it's
01:36:04
important like keep going and it's so
01:36:07
crazy that this stuff happens there was
01:36:09
the universe sending me a message or
01:36:11
something he was definitely like I don't
01:36:14
know yeah that really stuck with me
01:36:17
because it really felt like a and I'm a
01:36:19
very spiritual person it really felt
01:36:21
like a
01:36:22
message from the Spirits you know trying
01:36:24
to help me in this difficult moment so
01:36:26
it was not so much a personal thing
01:36:28
somebody did but it was something that
01:36:30
someone channeled that like really
01:36:32
impacted me why did it matter so much at
01:36:35
that
01:36:38
moment oh because I go through ups and
01:36:40
downs it's hard you know it's hard to
01:36:42
drive this idea this project by myself
01:36:44
and to manage all the people and to care
01:36:47
so much about the placement of the
01:36:48
[ __ ] broccoli on the cover of the
01:36:50
book and it's just it's a lot it's a lot
01:36:52
of stuff that I care about so deeply and
01:36:54
sometimes it's just it just eats at you
01:36:56
it's so much it's so much and I think it
01:37:00
mattered to me so much when he said that
01:37:01
because it felt like okay there's
01:37:03
something going on that is beyond what
01:37:07
we understand beyond what science
01:37:09
understands this was a message from the
01:37:11
universe this person had I didn't say a
01:37:13
word Stephen I didn't say a [ __ ] word
01:37:16
and he said that to
01:37:18
me yeah I mean it's what I took from
01:37:20
what you said is just how a total
01:37:21
stranger sing a couple of words can
01:37:24
really have such a tremendous impact
01:37:25
like I interpret it as like a message
01:37:27
from God but actually whatever maybe he
01:37:29
says that to everybody maybe but
01:37:31
regardless of the fact there's something
01:37:33
so beautiful about how you never really
01:37:36
know at any given moment what anyone's
01:37:37
going through and just a couple of
01:37:39
well-placed words can have such a
01:37:41
profound impact in just imagine like so
01:37:44
say the this is exaggerating the
01:37:47
scenario slightly but you were really
01:37:49
going to quit yeah and him saying those
01:37:51
couple of words someone that has no idea
01:37:53
whatsoever
01:37:53
pushed you to carry on on your mission
01:37:55
and pushing you to carry on on your
01:37:56
mission saves thousands and thousands
01:37:58
and thousands of people's lives and
01:38:00
extends their health span and all it was
01:38:02
was a couple of words wild and all of
01:38:04
that's going on at all times in our
01:38:05
society and we don't even know the sort
01:38:07
of butterfly effect of the impact it's
01:38:09
having on people but we can bet on the
01:38:12
fact that it's just better to be kind
01:38:14
exactly and we can bet on the fact that
01:38:15
if we want to say something nice to
01:38:16
somebody we should you know when you see
01:38:18
somebody in the street on crutches or
01:38:20
whatever just say like get well soon
01:38:22
that kind of [ __ ] is powerful just see
01:38:23
them you know it's just being seen I
01:38:25
think which is so powerful because you
01:38:27
get into your own
01:38:28
head Jesse thank you thank you so much
01:38:31
I'm very very excited by your anti-
01:38:33
Spike formula very very excited and my
01:38:34
partner is going to be thrilled when I
01:38:36
bring this home so thank you for that
01:38:38
and I highly recommend because this book
01:38:40
is so beautiful and it's been such a
01:38:41
Smash Hit um all around the world I
01:38:43
think it sold what more than three
01:38:44
million copies or something staggering
01:38:45
like that so congratulations and all
01:38:47
your success long may it continue and I
01:38:49
have to say what you're doing is
01:38:51
important so please do keep on doing it
01:38:54
thank you you're going to make me cry
01:38:56
again you're the worst you always make
01:38:58
me cry no I don't do anything what are
01:38:59
you talking about you always give me
01:39:00
bodyy vineger thank you Stephen wor
01:39:03
thank you so much thank you for being
01:39:04
here I appreciate you thank
01:39:09
you isn't this cool every single
01:39:12
conversation I have here on the dire of
01:39:14
a CE at the very end of it you'll know I
01:39:16
asked the guest to leave a question in
01:39:19
the Diary of a CEO and what we've done
01:39:22
is we've turned every single question
01:39:24
written in the Diary of a CEO into these
01:39:26
conversation cards that you can play at
01:39:29
home so you've got every guest we've
01:39:31
ever had their question and on the back
01:39:34
of it if you scan that QR code you get
01:39:38
to watch the person who answered that
01:39:41
question we're finally revealing all of
01:39:44
the questions and the people that
01:39:46
answered the question the brand new
01:39:49
version two updated conversation cards
01:39:51
are out right now at Theon conversation
01:39:54
cards.com theyve sold out twice
01:39:56
instantaneously so if you are interested
01:39:58
in getting hold of some limited edition
01:40:00
conversation cards I really really
01:40:02
recommend acting quickly
01:40:04
[Music]
01:40:23
m