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

The more glucose spikes you have, the. faster you age. Wow. And this shows on. your skin and your organs slowly age. Today, three out of five people are. going to die of an inflammation-based. disease. If you want a healthy body, a. healthy mind, you need to make sure. you're not on a glucose roller coaster. Your body doesn't care whether sugar. came from an orange juice or whether. sugar came from a beetroot and is now in. a can of Coca-Cola. Those sugar. molecules will both lead to a glucose. spike.

Before we jump into this episode, I'd. like to invite you to join this. community to hear more interviews that. will help you become happier, healthier, and more healed. All I want you to do is. click on the subscribe button. I love. your support. It's incredible to see all. your comments and we're just getting. started. I can't wait to go on this. journey with you. Thank you so much for. subscribing. It means the world to me. The number one health and wellness. podcast. Jay Shetty. Jay Shetty. The one. the only Jay Shetty.

What is glucose and why is it important. to understand it? I love this question. So, glucose is also called blood sugar, right? And glucose is your body's. favorite source of energy. So, make a. fist right now with your hand. Okay, so. as you're doing this, the muscles in. your hand are burning glucose to. contract. And for everybody listening to. us right now, the cells in your brain. are currently burning glucose to. understand what we're saying, right? Every single part of your body is. burning glucose every nano second to.

keep you alive. And as human beings, the main way that. we provide this very important glucose. to our body is by eating foods. Specifically, by eating two categories. of foods. Starches, so that's bread, pasta, rice, potatoes, oats, and sugars. Anything that tastes sweet. from. an apple to my favorite triple layer. chocolate cake, okay?

So, we eat starches and sugars and we. give glucose to our body. So, you might. think, "Okay, I want lots of energy. Who. doesn't want energy?" So, if glucose is. my body's energy, I should give my body. as much glucose as possible. I should. eat as many starches and sugar as as. possible. Well, that's actually not the case. I love to take the image of a plant. Do. you have any plants at home? Many. Okay. So, you know that in order to keep. a plant alive, you need to give the. plant some water. But, what happens if. you give the plant too much water?

It dies, exactly. And the human body is. similar. Some glucose, everything's. going great. Too much glucose and. problems start happening. Most of us are giving our bodies too. much glucose and this leads to whole. bunch of symptoms. Cravings for sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal. issues, and then long-term the. development of type 2 diabetes. So, my.

whole purpose is to teach people how to. eat the foods that they love, the. starches and the sugars, in a way that's. not going to cause problems. So, how do. you keep eating the spaghetti and the. cookies and the bread in a way that is. not going to damage your health? That's. the whole thing. Mhm. And that's what I. really appreciate about your work and. what I'm excited about this conversation. because. I think a lot of us think, "Oh, no, I. have to cut things out completely." Or,

"Oh, no, I'm going to have to completely. shift everything." And actually, you're. saying there's. Maybe that is the case. Actually, let's. let's go there. Yeah, let's talk about. that. Is there a need What is it that. needs to be fully cut out? Are there. things that we need to definitely avoid. in those two buckets that you just. shaped for us? Well, we really don't. need sugar. We don't need to eat sweet. foods at all. It's really just for. pleasure. Your body doesn't need that. amount of glucose, that amount of sugar. So, when we eat sweet stuff, whether.

it's fruit or chocolate cake, we're. doing it because it releases dopamine in. our brain. Dopamine is the pleasure. hormone. So, sugars we could do without. But listen, I want a chocolate cake for. my birthday. I don't want to eat. broccoli for my birthday, you know? And. it's all around us. Sugar is delicious, it brings us pleasure. So, of course, if you could completely cut. it out, it would be better for your. health. But I don't think that's. realistic for most people. I don't have. that kind of willpower. And I haven't. seen You must know people who have. completely cut out sugar, but it's quite.

difficult. What about you? What's your. sugar consumption like? So, I'm an extremist, which means I. either I'm eating no sugar. So, when I. was a monk, I didn't eat sugar for 3. years. But then I can easily drop back into. eating sugar every day because my mother. raised me as someone who ate a chocolate. bar, a chocolate biscuit, a chocolate. yogurt, and a chocolate ice cream every. day growing up. chocolate brother. Yes. I When you. mentioned that chocolate triple layer. cake and you post I'm like, that is my. dream. And I have had to, through my.

wife's coaching, through your work, had. to develop a healthier relationship with. sugar because I believe a few years ago. I was genuinely addicted to sugar. And I want to talk to you about that. And for me it's taken a lot of. retraining, a lot of steps in between, where now I'm back being the extremist. where I'm not eating uh refined sugars. at the moment. But at the same time, I. would allow myself on my birthday or on. occasion to allow myself to enjoy and. indulge. I've just I was wearing a.

glucose monitor. for about 3 to 6 months like last year. And I was shocked. I was absolutely. surprised at the types of things that. spiked my glucose levels. I would eat a. non-sugar cereal as a test. Oh. And that would take it to bad. immediately. Not even average, it was. bad immediately on the glucose levels. Talk to us about glucose spikes and why. you're people measuring their glucose. levels. What does that show us? And what.

are we trying to get our glucose to map. at? So, when we eat a meal or food that. contains a lot of glucose. So, for. example, a chocolate cake is a is a good. option and a good example or a plate of. pasta or anything else that starts to. get sweet. When we deliver that glucose. very quickly to our body, we experience. what's called a glucose spike, which. means just a rapid increase in how much. glucose is in your body. And if you're. wearing a glucose monitor, you will see. this. It will look like this mountain. that's just rising and rising and rising.

and then it crashes. You don't need to. wear a glucose monitor to understand the. benefits of my work, by the way, but. it's a cool visual tool. So, what. happens in your body when we we spike? Why is it bad for us? There are three. main mechanisms that are going on on a. physiological level that make these. spikes damaging. The first one has to do with our. mitochondria. The mitochondria are the. powerhouse of the cell. Most people. remember that from biology class. So, your mitochondria are these little.

factories inside your cells that are. responsible for turning glucose. molecules into energy, okay? They're. incredibly important. The problem is. when you give them a glucose spike, so. when you deliver them a bunch of glucose. molecules very quickly, they break down. They kind of go on. strike. You know, it's like when you. have so much to do on your to-do list. that you're just like, "I can't do. anything. I have to go nap." That's the. feeling they get. They're like. overwhelmed by all these glucose. molecules and they cannot do their job.

properly anymore. And so, what happens? You feel this as fatigue. So, you keep. eating this sugar and these carbs, but. you're exhausted. You wake up in the. morning, you're tired. Going to the. grocery store is exhausting. Playing. with your kids is draining. Your. mitochondria are not functioning. properly anymore. And that's why one of. the main symptoms of having glucose. spikes, which most of us have, is this. sense of chronic fatigue. Now, the second thing that happens in. our body when we spike. has to do with cooking.

So, you know, if you put something in. the oven, like a chicken, and it goes. from pink to brown, the chicken has. cooked. And the browning process is. called glycation. The chicken has. glycated. It has cooked. Now, a human being, from the moment. we're born, we're slowly cooking. We're. slowly glycating. I know it sounds. weird, but it's true. For example, if. you look at the cartilage of babies, it's white. But if you look at the. cartilage of somebody who's 100 years.

old, the cartilage is brown. We glycate. We brown as we age. And so. much so that glycation is actually. pretty similar to aging. And then, when. we're fully glycated, when we're fully. cooked, when we're fully aged, we die. So, glycation is a process that we can't. stop. We can't stop aging. You know, there's billionaires trying to reverse. aging, but so far they haven't been able. to. But, we can slow it down or speed it. up. And glucose spikes have something to.

do with this. Glucose and glycation kind of sound like. similar words. It's because it is the. glucose that is doing the glycating. The aging. Yep. The cooking. The. cooking. So, the more glucose spikes you. have, the faster you age. Wow. And this. shows on your skin. Wow. more wrinkles, and your organs slowly. age as well. So, that's the second thing. idea. Yep. I did not know that. Yep. Wow. Mhm. Mhm.

And the third thing that happens when we. have a glucose spike. Well, all of these. processes, so the mitochondria and the. glycation, they also increase. inflammation. And inflammation is just a. nasty thing in the human body. It causes. lots and lots of issues. Today, three. out of five people are going to die of. an inflammation-based disease. So, inflammation is not good. You want to. bring that down. And the third thing. that happens when we have a glucose. spike is that your body knows that these. spikes are not good for you. Your body, when it senses this big glucose spike,

it calls your pancreas and it's like, "Hey, we need to get this glucose down.". So, your pancreas sends out a hormone. called insulin. And insulin is amazing. And she grabs all the excess glucose. molecules and stashes them away into. your liver, into your muscles, and into. your fat cells. And that's one of the. ways that we gain fat on our body. But then too much insulin over time, that's the reason we get type 2. diabetes. So, essentially you have. mitochondrial fatigue, glycation, inflammation, diabetes, and then a whole.

bunch of other symptoms you might feel. depending on your personal health. history like brain fog, like hormonal. issues that could lead to infertility, etc., etc. Basically what I'm saying, Jay, is that if you want a healthy body, a healthy mind, you need to make sure. you're not on a glucose roller coaster. Because otherwise, it's going to be very. difficult for your body to function and. for you to feel your best if you're. experiencing glucose spikes on a daily. basis. What are some of the hidden. places glucose is that we may not see or.

may not understand that we can't figure. out on a day-to-day basis because I feel. like when I went to that test of the. no-sugar cereal, in my head that didn't. have glucose, only for me to understand. it was the rice that it was made from. that was having that impact on me. So, where where is are there any others that. you know that are hidden? Actually, breakfast food is usually a top. offender, right? So, orange juice, fruit. smoothies, breakfast cereal, even if. they say no sugar or low in sugar, that.

doesn't mean they don't contain glucose. It just means they don't contain any. table sugar, but they could also contain. sugar from fruit, which is {quote}. natural. So, it doesn't have to be. claimed as an added sugar in a package, right? Breakfast foods, huge huge huge. offenders. And then, kind of like funny things that. you wouldn't expect, like eating a lot. of grapes. If you eat 50 grapes, that's actually a. lot of sugar because the fruit that we. eat today has been bred to be extremely. high in sugar and concentrated in sugar.

But I think breakfast foods are one of. the biggest ones. Oh, also dried fruit. People don't realize that it's not. because something comes from fruit that. it's good for you. Dried fruit or fruit smoothie or fruit. juice can contain, you know, tens and. tens of grams of sugar, even though it. originally came from a fruit. But your. body doesn't care whether sugar came. from an orange juice and is now in an. orange juice, or whether sugar came from. a beetroot and is now in a can of. Coca-Cola, right? Those sugar molecules. will both lead to spikes. Yeah, and it's.

interesting because I think the way. we've been trained to have a sweet. breakfast, I've switched to savory. breakfast last year and that's something. you are a big big big proponent of. Yeah, talk to us about that switch. Well, listen, the glucose spikes that we. experience after breakfast is going to. control the rest of our day. So, if you. eat in the morning something that is. pure glucose, like most of us do, right? I grew up on orange juice and Nutella. crepes. So, I know. Sounds amazing.

It was amazing, but then at 10:30, I was. exhausted because I was crashing. My. glucose levels were crashing and I was. super super hungry. Because after a big. spike, you experience a big crash and. that crash activates the craving center. in your brain and literally it tells. you, "Jay, go find some chocolate." You. know, and you cannot resist. voice sounds like. And you can't resist that urge. So, your. breakfast, if you're having a big. glucose spike at breakfast, you're. setting yourself up for a day of. cravings, fatigue, inflammation, and. you're going to feel quite awful.

An important switch to make is to switch. from a sweet breakfast to a savory. breakfast built around protein, right? Whatever kind of protein you like, maybe. it's dairy, maybe it's tofu, maybe it's. protein powder, maybe it's leftover fish. from last night, maybe it's eggs, whatever kind of protein you want. That's going to keep your glucose levels. nice and steady. Add some healthy fats. in there and you can have some starch. like a slice of bread for taste. But. importantly, a savory breakfast contains. nothing sweet except if you want some.

for taste, some whole fruit, Mhm. right? And you know all those sweet. breakfast foods that you love, you don't. have to say goodbye to them completely. The best time to have them is for. dessert after lunch or after dinner. Mhm. Because if you eat something that. contains a lot of glucose, something. starchy or sweet, after a meal, the glucose molecules are not going to. arrive as quickly into your bloodstream. because there's already going to be food. in your stomach. The worst time to eat.

starches and sugars is breakfast Mhm. cuz your body is super empty. So, anything you eat goes to your. bloodstream in a second, right? But, it's actually the meal of the day where. most of us. eat just starches and sugars. Yeah. Think about the typical breakfast, orange juice, oats with honey on them, breakfast cereal, but you know, fruit. smoothies. Oatmeal with raisins. Exactly. And then you wonder why most of. us feel so terrible throughout the day. Why it's 4:00 p.m. and we're exhausted. and we need coffee or Red Bull, we have.

cravings all throughout the day and even. at night. Your breakfast controls how. you feel for the whole day. Mhm. And I. think switching from a sweet breakfast. to a savory breakfast. is almost like, you know in the movies. when they go through the mirror, it's a. parallel universe. Yeah, yeah, yeah. And you really feel so. different. Absolutely. So, so, so different. All of a sudden. you have steady energy, your brain is. clear, you feel good, you feel like. yourself, you're not controlled, you're. not a victim to these cravings anymore. Yeah. I found though that as someone who.

has had cravings for a long time or. lived in that sweet cycle, there's been a lot of withdrawal. symptoms. I think when people stop. eating sugar, I've definitely. experienced headaches. I think some. people experience very low energy. Someone was telling me earlier today. that they feel nauseous or or sick. Like. there's a lot of different things that. come with it. Talk to us about why it's. so addictive. Yeah. Obviously beyond the. fact that we love the taste of it. Why. is it so addictive and How does it cause. us symptoms?

Yeah. I think what you're talking about. is if somebody goes cold turkey and just. completely cuts things out. And that's. not actually something that I recommend. I think again, like I don't have that. kind of willpower. And I want to help. people improve their health without. having to give up the sugar. So even if. you delay the sugar from breakfast to. after lunch as dessert, you're not going. to get all those withdrawal symptoms. You're still going to be able to enjoy. it and get the dopamine, but with less. impact on your glucose levels. And. listen, sugar is addictive, right? And. that dopamine.

is very, very, very, very addictive. And. as human beings, eating something sweet. is a very easy way to get a hit. Now, what you're talking about can also be. due to if somebody completely cuts out. carbs, so starches and sugars. completely. Let's say from today to. tomorrow you cut out all carbs, that can cause issues because if you've. been eating carbs your whole life, your. body expects these carbs every two to. three to four hours. And your body's. actually just burning glucose for. energy. So all of a sudden, you cut off.

its supply of glucose and it becomes a. little bit stressed out. Especially if. your body's not used to also burning fat. for fuel. In a healthy body, you can. switch from burning glucose for energy. to burning fat for energy easily. So. either you eat glucose and your body. gets energy that way, or you're not. eating and your body's burning fat. And. most of us we're eating every two to. three to four hours some carbs. And so. our body doesn't know how to burn fat. for fuel anymore. It doesn't have that. muscle. So, the idea is to train it.

slowly to be able to do that. Not to. just cut out completely the glucose, you. know, cut the grass from under the foot. too quickly. That's going to be. difficult. Yeah, and I think that's one of the. biggest challenges, right? Because when. it comes to New Year's resolutions or. when it comes to changing habits, we. often think we have to go in or out. I. hate that. And diets, you know, they. don't work. They're super stressful. They're actually a pretty strong way to. control women. Like, I have been from. from the moment I was a teenager the. magazines are telling you lose 5 lb in a.

day, you know, lose your your belly. before summer. You're bombarded by these. messages. They make you feel inadequate. if you're not on a diet. I mean, it's. pretty messed up. The amount of fat on your body or how. much you weigh is not a good. representation of the internal health of. your body, right? And if you're just. focusing on I want to lose weight, I. want to lose weight, there are very. unhealthy ways to do that that might. actually make your health way worse. What I like to teach people is these. simple hacks. So, savory breakfast is. very important one. Eating sugar as.

dessert instead of on an empty stomach. is another key one. And these hacks are. going to help your body on the long term. and create better health from within. And you might lose weight. For example, in my experiment about half the people. lost some fat on their body without. trying to. Without counting calories, without cutting out foods. Just because. naturally that's where their body wanted. to be and it readjusted, right? But the. objective is not weight loss. The. objective is being craving free and not. feeling victim to finding sugar three.

times a day or not victim to the pot of. ice cream at the back of your freezer. after dinner. Good energy so you can actually live the. life you want to live and go after your. dreams, you know? That's the point. And. play with your kids and have time for. yourself. And then improving any medical. condition you might have. From mental health through infertility. to diabetes. Weight loss consequence. It's not the whole point. It's not a. diet, you know? Yeah, and it's a. different shift in mindset really. because. you're saying that a lot of us are. addicted to weight loss, weight gain or. something like that. And you're actually.

saying, well, let's make it about. energy. Let's make it about focus. Let's. make it about family. health. Health, yeah. Yeah, which is. which is which we just haven't been. trained to think that way. You know, we. haven't even I grew up always feeling. like, oh, if I didn't put on weight, then I must be healthy. And that's such. a. I mean, it's such a rudimentary belief. around what health and well-being is. Absolutely. And it's shifting. You know, we're now understanding. that's not the way to go. We need to. focus on health, not body size or. body weight. Absolutely. What should someone eat at.

3:00 p.m. when they're tired? Because. everyone has that post-lunch, you know, slump. They do. They do, but. it actually can go away. If you steady. your glucose levels and if you no longer. have these spikes, you don't have to feel that post-meal. slump anymore. Cuz generally that slump. comes from your glucose having spiked. and now dropping. Because after every. spike, there's a drop. And this drop can. make you feel really, really, really. tired. So, if you feel those symptoms of.

the post-meal crash, the best thing to. do is to start with your breakfast. So, have a savory breakfast. Then the second. thing I would recommend is at the at. lunchtime, make sure that you start your. meals with a specific. type of ingredient that is going to help. balance your glucose levels. And before I tell you what that is, I. want to tell you about this amazing. research study, Jay. So, researchers. looked at a meal.

and they found that if participants ate. the elements of that meal in a specific. order, they could reduce the glucose spike of. the meal by up to 75%. Huge. That's huge. Without changing how much they're. eating, without changing what they're. eating overall, just by changing the. order. And when I was in school, I remember. biology teachers telling us, "Oh, when. you eat, it all becomes a big soup in. your stomach." And so I thought, "How is.

this possible? How can the order in. which you eat the elements of meal have. an impact?". So, the research is fantastic. It turns. out that when you start your meals with. vegetables, the fiber in the veggies, when you eat. it first, has time to coat your upper. intestine and create a sort of. protective mesh, okay, like a shield on. the walls of your intestine. And that. shield then slows down how quickly the. rest of the meal is going to access your.

bloodstream. Mhm. How quickly the. molecules from the rest of the meal are. going to make their way into your. bloodstream. Mhm. And so veggies first. is this very important hack. Now, the. scientists. my veggies last. Really? Because you. hated that. Yeah, because you're like, "I eat all. the carbs first and all the rest of it.". You're like, "Oh, yeah." And you know, actually, so when you go to restaurants, they often give you bread at the. beginning of the meal. Yeah. And actually, it's pretty smart. So, I think there's a whole conspiracy. here. Because if you give people some. bread at the beginning of your meal. So,

you're super hungry, you eat the bread. Bread is starch, it turns to glucose. So, very quickly you experience this. glucose spike. And about 90 minutes. later, you're crashing. And that's when. the waiter comes over and is like, "Hi, anybody would like some dessert?" And at. that point, you're feeling this intense. craving for sugar because of that. glucose drop, so you're going to order. dessert. Wow. That That makes sense to me. I love. bread at the start and dessert at the. end, yeah. But the best thing to do. actually is to delay that bread and. first have your veggies. And then have. your main dish and have the bread, you. know, during the main dish or after the.

main dish. And that way, you can still. enjoy the bread, but the glucose. molecules are going to be protected by. the fiber mesh and not going to create. that big of a spike. So, you won't feel. those cravings 90 minutes later. You. won't feel the energy crash. So, that's. another super important hack. And if you. do nothing else, just at your next meal, eat what you would normally eat, just. add a plate of vegetables to the. beginning of your meal. And it can be. three baby carrots. It can be some. beautiful roasted cauliflower with. tahini or whatever. It can be some.

salad. It can be any sort of veggies you. have in your fridge, and tomatoes count. as well. And you'll see how different. you feel after the meal. No crash, no. cravings, and you know you're also. helping your body become healthier from. within. And interestingly, UJ, this hack. actually has a lot of parallels in. cultural habits. So, you know, I'm. French, and in France we have this. tradition of crudités at the beginning. of a meal, which is raw veggies. In Italy, they have antipasti, which is.

generally vegetables at the beginning of. the meal. In the Middle East, you. usually start your meals with herbs. eaten by the bunch. So, none of the stuff I'm talking about. is that revolutionary. It's kind of. common sense, but we've lost touch with. these traditions, and now we understand. the science behind them. So, I want us. to bring them back. Yeah, that's. spectacular. There was a study you were. about to quote, and then I cut you off. with my I don't know you were about to. say, "And the study says," and then I. said, "I used to eat my vegetables. last.".

I don't know what that was. I think it. was just talking about the food order. So, 75% And so, ideally, from a. scientific standpoint, you would always. start your meals with the veggies, then. the proteins and the fats, and then the. carbs last, the starches and sugars. last. Now, you know, that's the. scientific theory, and if you want to. decompose your meal in due that specific. order, you can. But I think from this. science, we can just extract the most. important piece of information, which is. veggies first. and the carbs towards the end of the. meal to reduce the spike. Mhm. I think.

that's so practical. I think all of us. can at least do that with whatever's on. our plates. And if we can just make that. shift today, we're going to start to see. the benefit and that will hopefully push. us in that direction. Exactly. And then naturally you crave. less sugar and you feel better. And it's. these small tweaks and you don't have to. cut out foods. We're not talking about. restricting how much you're eating. I'm. actually telling you to add food to your. meal and that is going to improve your. health. So veggies first, that's another. very key hack that I recommend people.

try out. Mhm. How off is the recommended. daily amount of grams of sugar. on any given packages, right? So if you. look at any processed food or any. packaged food, it will say this is 30%. of your daily amount. How wrong is the. daily amount? Well, so the American. Heart Association recommends no more. than 25 g of added sugar, I think for. women and 50 g for men, something like. that. But we don't need any of this. sugar. We don't need to eat any sweet stuff at.

all. Your body does not need sugar to. live. So that is an upper limit, if you. will. Yeah, that's an upper limit. It's. like saying. it as the basic requirement. like saying uh I don't know, three. cigarettes are allowed a day. It's like. it doesn't mean you should smoke. cigarettes. It means like that's the. upper limit after which real problems. start happening, but it's better to have. zero. But then what these recommendations. don't take into account is when are you. eating the sugar? Is it first thing in. the morning? So you're increasing.

inflammation, brain fog, increasing risk. of diabetes, hurting your mitochondria, having cravings, aging faster, or is it. after a lunch that had fiber at the. beginning of a meal where the impact is. going to be way less hardcore on your. health? So if you if you just keep eating the. same amount of sugar as you're eating, but you just change when you're eating. it, That's the first step. You're. already going to see a big impact on. your health. Mhm. And then second step. could be reducing amounts. For sure. And naturally, because you're. not creating that cycle of addiction,

you're going to have fewer cravings for. the sugar anyway. Um there's this other. really cool study I want to tell you. about. So, scientists put participants in an fMRI. scanner. You know those big donut. scanners. Okay, so they were looking at. their brain activity. And as the participants were in the. scanner, there was a screen in front of. their eyes. And the screen showed images. of food. Chocolate cake, donuts, broccoli, burger, etc. And the scientists asked.

the participants to rate how much they. wanted to eat that food from 1 to 10. Okay, like one is like I don't care, 10. is like I want to eat this right now. And the participants were hooked up to a. machine that was measuring their glucose. levels in real time. And this is what the scientists found. They found that when people's glucose. levels were steady, they were rating all the foods like. five-ish. Burger, five-ish. Broccoli, five-ish. So, you know, no particular. cravings. But then, when the participants' glucose. levels were dropping, two things.

happened. First thing, on the brain scan, the craving center. was activating. And second thing, they. started rating all of the sweet foods. really highly, okay? And that just goes. to show that you cannot control these. cravings. They come from a deep part of. your brain that goes on to alert mode. when your glucose levels are crashing, because it is a dangerous thing for the. body, right? Your body doesn't know that. that crash came from a spike because you. just ate 15 donuts.

Your body thinks it's low on energy. Um and so all this to say that as you. steady your glucose levels, this craving. center will activate less and less. So, naturally, you're not going to want to eat as much. sugar. And you're going to switch from a. situation in which you were controlled. by those cravings to a situation in. which you'll eat the sugar you really. like. for pleasure, for enjoyment, without. feeling controlled. So, instead of feeling like "Oh my god,

I need to eat something sweet right now. Give me anything, any chocolate bar.". It's more like, "Hmm, you know what? Tomorrow, I want to go to my favorite. bakery and get my favorite pastry." You. know, from a sense of like agency and. strength and boundaries versus being a. victim to that sugar addiction. Yeah, you can you can have that delayed. gratification. Exactly. Exactly. No, that's huge. I. mean, two things that really helped me. with this, and I noticed when I'm. weaker, and this obviously happens with.

the amount of travel I do, and I totally. notice how that impacts my desire for. more sugar. And I found that one of the. biggest commitments I had to make was. eating my meals on time every day. And. that started to reduce cravings. So, when I was having breakfast at a certain. time, lunch at a certain time, and. dinner at a certain time, I found myself. having less cravings and filling the. gaps with less sugar. When I was missing. breakfast, or I was missing lunch, and. then I was trying to make up for it, then I'd be willing to take anything, as.

you're saying. And the second thing I found was when I. had poor sleep. Oh, yeah. I was sleeping badly, or I wasn't. sleeping enough, I would wake up craving. sugar to want to get me to the next. meal. Yeah. And then naturally I'm going to. have all these things that aren't great. for me because I just haven't slept. well. And I found that those two things. had a massive impact. But how is what. you're saying having an impact on the. other way? Yeah. how these lifestyle choices impact my. glucose cravings, but how are our. glucose levels impacting our sleep? sleep. So, sleep and glucose are go hand.

in hand. And so, what you're describing. is if you wake up and you haven't slept. well, you have more cravings. And you. know what else happens, which is kind of. unfortunate, is that when your body is. tired, it cannot regulate your glucose. levels as well. So, anything you eat. will create a bigger glucose spike. Right. So, for example, if you have that cake. on a day when you're rested versus a day. when you're super exhausted, the. exhausted day, the cake will make a. bigger spike. You're eating the same. cake, but it's creating a bigger spike.

Therefore, a bigger crash. Therefore, more cravings. Mhm. And so, when we're tired, we tend to. crave more sweet foods, and that that. makes a bigger spike and a bigger drop, and then, in turn, being on a glucose. roller coaster. also makes your sleep that night worse. Mhm. Not as deep, not as restorative. So, you start this vicious cycle. Okay, here's what to do to break the. cycle. First of all, use the hacks when you. wake up, right? So, if you're tired, have a savory breakfast. Second thing to. sort of reset your glucose balance is to.

exercise, even just 5 minutes. So, next. time you wake up and you're tired, do 5. minutes of jumping jacks. Put on a. YouTube video, 5-minute, so you know, exercise. Anything that's going to get. your muscles working is going to help. you manage your glucose levels better. that day. And then, as you study your glucose. levels, you will notice you will sleep. better. And often people will tell me. that they used to wake up in the middle. of the night with a pounding heart, you. know, sweats. That can be because your. glucose levels are crashing as you're.

sleeping. Wow. Yeah. And that's why in my study, so. many people improved their sleep. Not by. taking sleeping pills, not by changing. what's happening in their bedroom, just. by changing how they're eating. Yeah. Everything is connected, Jay. You cannot. just look at one thing. in isolation. When you improve your. glucose levels, so many systems in your. body improve. It's remarkable. So, you. might be entering this because you want. less inflammation or fewer cravings, but. then what happens is you realize, "Oh,

my skin is better. Oh, I sleep better. Oh, my mood has improved." You know, all. all amazing side effects. It's really. beautiful to watch. Yeah, you mentioned mood there. What's. the connection between blood sugar. levels and mental health? Because I. think again, even though we are making. those connections now, I think often we don't recognize how. correlated our diet and our mental. health are. That's the reason I got into. this in the first place. So, when I was. a teenager, I had an accident. I broke. my back jumping off a waterfall. Had. very intense surgery. I have lots of.

metal in my back now. And physically I was fine because you. recover fast when you're that young. Mhm. But then my mental health started. going really down the drain. So, anxiety, depression, depersonalization, my I felt like my brain was completely. broken. I didn't feel like myself. anymore. And I went on a journey to try to. understand. how to get better. And that's what got me studying. biochemistry. That's what got me into. genetics. And then, almost 10 years. after my accident, 10 years of darkness,

I finally had my first clue. I was part of a pilot experiment. And. during it, I could wear a glucose. monitor. And I saw, Jay, that the days where my. glucose levels were spiking and dropping. a lot, my mental health was worse. Mhm. And the days where my glucose levels. were steady, my mental health was so. much better. Mhm. And this changed. everything for me because I had been. completely lost for the better part of a.

decade trying to understand what the. heck I could do to improve my mental. health. Mhm. And I was lost, let me tell. you. And nobody said, "Oh, you should. look at your lifestyle." But in that. moment, I remember that day, I was. feeling one of these episodes come on of. depersonalization, which is this. horrible mix of brain fog, feeling like. a stranger in your own body. I mean, it's terrible. And I scanned my glucose monitor, and I. see one of the biggest glucose spikes I. had ever seen. And so, I started putting.

two and two together. I said, "Wait a. minute. Is it possible that this glucose. spike is actually causing this episode?". Anyway, so that opened the gates really. wide for me. I was like, "Wow, this is. fascinating." And I started doing all. the research I could, and I saw that I. wasn't alone. That most people. experience glucose spikes on a daily. basis, even if they don't have diabetes. And that these spikes are correlated to. all the things we spoke about and to. mental health. So, as I started managing my glucose.

levels, my mental health started. improving. And so, what's the. connection? Well, the cells in your. brain also use glucose for energy. And. so, you know those three things I talked. about? The mitochondrial damage, the. glycation, the inflammation, the. insulin. Your brain cells also feel. these consequences of spikes. And we. don't fully understand how the brain. works, but we do understand that when. these things happen in the brain, it's. not good.

We also know that glucose spikes impact. tyrosine levels. And tyrosine is an. important molecule that regulates our. mood. I'll tell you about another really fun. study. Can I? Okay. Yeah, please. Fascinating. So, bless these scientists. They're so amazing. Okay, so let me tell. you what this study is. So, scientists. recruited 200 married couples. Mhm. They gave each person the couple a. voodoo doll representing their spouse. Wow. I know. They told the married.

people to please, over the next 6 weeks, put a pin in the voodoo doll every time. your spouse annoys you. And then at the end of the 6 weeks, the. scientists got all the voodoo dolls back. with all the pins in them, and they. measured the participants' glucose. levels. They found that the people who had the. most irregular glucose levels had put. the most pins in the voodoo doll. representing their spouse. And that's. where the tyrosine hypothesis started. coming coming up. They saw that being on.

a glucose roller coaster can impact how. irritable you are, how you see those. around you, how nice you are, how. triggered you are by your spouse. So, if you ever feel irritated, agitated, like, "Oh, it's so annoying. this person. I hate them." Well, maybe. your glucose levels have something to do. with it. So, whether you're trying to. improve irritability, hangriness, mental. health, anxiety, depression, whatever, managing your glucose levels, again, is. a key foundation in the house of your.

health. Yeah. And for me, like, it. wasn't everything, right? After I. managed my glucose levels, I had to go. to therapy, do EMDR, do lots of other. stuff. But, it gave me a foundation that. was so necessary as that first step. Yeah, well, I think what you're laying. up there for us, and that's definitely. what I've discovered in my own journey. of mental health and well-being is just. that you're just making it harder for. yourself when you're not using. everything at your disposal. And I was. definitely someone who had used. mindfulness and meditation in order to.

master the mind, but I didn't realize. how hard that was when your body was. slowing you down. And actually, if your. body was with you, the kind of. revelations and breakthroughs you could. have were limitless. But, when your body. wasn't with you, or for some people when. their mind's not with their body, it slows you down and it makes. everything so much harder. And I. couldn't recommend that more to people. Like, if you're someone who loves. meditating and you love mindfulness, but. you're not taking care of your body and. you're not looking at your glucose. levels or your sleep, take a look at it.

It's only going to make you a better. meditator. And if you're the other way. around where you're like, "Yeah, this. you know, the physical stuff for me is. easy. I feel really fit and healthy.". It's really important to add the other. side as well because you've no idea how. good you can feel. It's all connected. And to give you. another example, um I've been recently. really into weightlifting. So, it feels. really good. My body feels strong. And. I've noticed also my mental resilience. has improved as my physical resilience. has improved. So, I'm able to manage. stress better. I feel stronger, and. that's because you train your nervous.

system. Your body and your brain are. connected by your nervous system, right? And so, when you improve your physical. health, your nervous system improves, and your mental health improves as well. It's all It's all connected. Absolutely. Is there a more ideal food. before or after workouts? Oh, great. question. So, this actually brings me to. another hack, which is the hack about. movement. So, as your muscles contract. and as you exercise or even as you're. just you know walking, your muscles are. burning glucose for energy, and we can.

use this information to our advantage. So, the hack I recommend is after eating. one of your meals a day, after one of. your meals a day, use your muscles for. 10 minutes. Go for a walk, play with. your dog, tidy your apartment. I'm a. very messy person, so I do that one a. lot. Tidy your apartment, do some calf. raises if you're at your desk at work. Why not go to the gym? You know, go. weight lift because as you do this, your. muscles are going to be using some of. the glucose from the meal you just ate.

And if you're an athlete and you're. doing some very intense exercise, your. body's going to use up most of the. glucose from whatever you eat. So, the. more you exercise, the more you can eat. glucose before or even after actually. Um and you'll experience much less of a. spike. So, if you want to eat a cookie or. chocolate cake before or after workout. is actually a pretty good time to do it. That way a lot of the glucose will go to. your muscles instead of causing a spike. That's what I've been trying to do. So, the reason I'm asking is for myself. One.

of the things I struggle with is usually. I wake up, I'll meditate in the morning, and then I'll drink a tea or something. like that, like a a warm herbal tea, and then I'll go on a hike or I'll go. and work out because I've never really. found what to eat before my a that's. great for me. And then when I come back, I'll eat breakfast, I'll have my savory. breakfast, and I feel good and. everything feels fine. But I often. wonder, could I be doing something. better before I go out on my hike, which. which can be like it'll be 30 minutes. normal and then 30 minutes intense.

incline? If you do eat something before. going working out, maybe a banana or. something, do you feel like you're able. to work out better? Do you feel like you. have more energy, more explosivity? That's a great question. I think I'd. have to monitor that to give you an a. real good uh honest answer, and I would. say that in the past I've tested things. like dates, but then I was worried that. that was going to spike my. high in sugar, yeah. Exactly. So I had. that recommendation from someone. I. tested it out. I was like, when I. learned about. everything to do with glucose, I was. like, wait a minute, that's probably not.

a good idea. How intensely are you. exercising? Are you just walking? No, so. that's what I mean. It's it's it's. probably 30 minutes like easy and then. 30 minutes of like explosive incline, but it's not it's not high intensity in. that it's not all fast, it's self-paced, but it is all uphill for 30 minutes. For. example, if I don't eat before I work. out, I don't perform as well. Right. Because as you're eating something that. contains glucose, that's going to feed. your muscles very easy and easily. accessible energy. So you could do some. tests. I don't I don't think dates are. necessary because they're very high in.

sugar, but you could even try something. like, you know, a piece of sourdough. bread. Got it. Right, with an avocado on. it. Got it. Or. a banana with some nut butter. You don't. have to have something so sweet and. concentrated as a date. But do some. tests, see what works for you. know some options. Yeah, you could even. do that. avocado and salad, that sounds good. You. could do some almonds, you could do a. yogurt with some berries. Try some stuff out. And see because you. might find that you're actually walking. faster, yeah. Yeah, yeah, yeah. That'll. be good for me, yeah. Definitely sometimes I thought about.

going up that hill going, why am I doing. this today? And and and I completely agree with you. And would you say it's the same for. weight training? Before weight training, is that the same type of food? Big time. Especially if you're doing. something like weight training, which is. you know, more explosive than walking or. running. You have to really your muscle. needs to be able to go patak. Yeah. You. know? So, yes, absolutely. So, my. nutritionist put me on to this. a couple of years ago and I hated it, but then when I saw you were like it was. one of your big pillars. Oh, I know what.

you're about to say. to say. Yeah, go on. Vinegar. Yes, yes. So, I was drinking a cup of vinegar like. the little whatever the shot of vinegar. Yeah. Why a shot of vinegar before a. meal? Well, first of all, a shot is not. good. You should always dilute it. because if it's a shot, it's going to. hurt your teeth enamel. a shot. So, I'm going to change that. to change that. And that's a lot easier to dilute. Yeah. Okay. So, vinegar contains a. wonderful molecule called acetic acid. And acetic acid, when you have some.

before a meal, is going to slow down how. quickly food breaks down into glucose in. your body. So, it's kind of like slowing. down digestion. And this is really, really good. It makes you feel fuller. for longer and the glucose molecules. arrive more slowly into your blood. And. that's the whole point. So, the hack is. before a meal that's going to be high in. carbs, have 1 Tbsp of vinegar in a big. glass of water. I was not doing that. 5. to 10 minutes. Yeah. Well, I no wonder.

you didn't like it. You had to do a shot. like gosh. And it can be any type of. vinegar. Apple cider vinegar, white wine. vinegar, cherry vinegar, whatever. You. just want to avoid the very syrupy like. balsamic glaze. That one's no bueno cuz. that's full of sugar. This is an easy. hack and again, science has shown us that this. ingredient that most of us have in our. kitchen. actually has a wonderful effect on our. health. And it's been used for millennia. I. mean, vinegar's been around forever, but. now we understand the science behind it.

It's a great hack. And what all what Is. it before every meal or just lunch or is. there a Depends on how you feel. I. recommend before the meal of your day. that's highest in sugar or starch. Got you, right. Um and one other thing. you can do is you know how I was. explaining veggies first is so. important. You don't have to drink the. vinegar. You can also make it into a. dressing. Ah, I like the sound of that. it on your veggies. Okay, that's You're. making it easy for me now. Yeah, so you know the salad with some. vinaigrette dressing? Wonderful way to. start your meals. Wonderful. You get the. fiber from the veggies making that mesh.

and you get the vinegar slowing down. breakdown of food. Mhm. You're golden. Got it. Okay, now I can get back on it. I've been avoiding it. It was so hard. I. was like I have to ask you about this. today. not surprised. doing a shot of vinegar and and you're. right about the teeth as well. I got. Yeah, yeah. That's terrible. That's kind of gross. Yeah, I don't blame you. was really hard to have and yeah, every. time I'd have it it would almost feel. like it could start some reflux or it. could have like a you know That's not. great. Oh, I'm sorry. No, no, it's good.

But as you can see this is another. really easy hack. Mhm. It It's free. It. doesn't ask you to add any to remove. anything. You're just adding stuff and. helping your body at the same time. And. then I like to see these hacks as sort. of an on-ramp to a freeway. You know, you kind of you kind of get on them and. then after a few days you feel so much. better and everything becomes easier in. your life. Mhm. Yeah, no, that's great. What about for our snackers? Our. snackers that are listening here are. saying, "Jesse, I love this advice. I. can do that for my meals, but I'm a big. snacker and I turn towards" I mean, today if you look at it, whether it's a.

protein bar, but I guess protein bars is. such a common go-to snack. But they have. really high sugar. It depends on the. bar. Yeah. It really depends. So, look. at the ingredients always. And if you. So, when you look at the ingredients. list on the back of a product, they are. ordered by weight. So, if the first. ingredient says sugar, that means sugar. is the most important ingredient in that. product. And then they decrease, right, in in in weight. So, if you see in the. first five ingredients of anything,

whether it's a protein bar or yogurt, if. there's any type of sugar in the first. five ingredients, then that product is dessert. Mhm. Okay? So, if it says like. a great tip. And it doesn't have to say just sugar. It can say something like date puree, honey, dextrose, fruit juice concentrate. It. has. In Glucose Revolution, I have the whole. list, but manufacturers use lots of. fancy words to not make it sound like. just cane sugar. Mhm.

But actually, it's just cane sugar. It's. all the same molecules, right? Right. So, sometimes you could Your. body's not telling the differences, as. you said. No difference. So, that's for the. protein bars. And then for the snackers, okay, I have a hack that's called. putting clothing on your carbs. Anytime you eat carbs, so carbs being. starches or sugars, make sure to never. eat them naked. And by naked, I mean on. their own. Mhm. So, never snack on just. a piece of bread or never snack on just. a cookie. Always add some clothing,

which means protein, fat, or fiber, which means for example, adding some. avocado to the bread or some cheese, which means for example, adding five. almonds to the cookie or Greek yogurt, right? So, if you love snacking, remember this hack. Put clothing on your. carbs. Never eat your carbs naked. That. way you'll have less of a glucose spike. Because the risk, Jay, is that our. snacks kick off that cravings roller. coaster. Because between meals, our. stomach is empty. So, same concept as.

for breakfast. You don't want to eat too. much sweet stuff. Otherwise, it's going. to make a big spike and you're not going. to feel very good 90 minutes later. This. is actually genius. Like, if you're. listening to this right now, none of us. have any excuses to shift this around. Genuinely, I I'm listening to you just. going, "Thank you." Like, thank you so. much because I think it's so often when. you're hearing about how to change your. diet and your food, it just sounds so. hard and so complex and it feels like, "God, where do I even start with this?". And And here we are just making really.

basic connections that that we can all. do very, very simply. And it helps you with your energy, with. your mood, with your skin, but also for. serious health conditions, like type 2. diabetes, this is the way out, right? If. you have type 2 diabetes, if one of your. parents, grandparents has it, it can be quite challenging to know how. to get out of it, and it can feel like. either I have to go on this extreme diet. and never eat carbs ever again, or I'll. do this medication. And what I want to. offer with these hacks is an easy way to.

take back some control over your glucose. levels, because type 2 diabetes is. reversible. It is not a genetic. hereditary disease that you can't do. anything about. You can improve it. I see people put it. into remission every single week using. this work. In concert with their doctor, of course. But this is the kind of stuff. that can turn your health around. And. instead of getting sicker as you age, your health can improve as you age. And. don't we all want that? That's absolutely. you know? Absolutely. Yeah, absolutely. In the book, you talk about there's some. research that says that eating fruit.

first thing in the morning without any. other foods is best for digestion. Mhm. Would eating it as a singular food first. thing in the morning impact blood sugar? Like, what's your take on that? Well, you know this this idea of oh, if. you eat fruit as dessert, it's going to. rot in your stomach, or it's going to. putrefy, that's kind of a urban myth. that's been floating around. So, if you. look at the ideal food order from that. science, you should eat the sugar last, right? And fruit is also in the sugar. category. And so, how do you reconcile.

both of those things? And people have. asked me a lot about this concept of oh, fruit for dessert is going to rot in. your stomach. Turns out there's no. scientific evidence to support that. Nothing can rot in your stomach. Nothing. can putrefy in your stomach. Sugar Sugar. eaten last, or fruit eaten last, does. not do that, okay? Now, even though most of us think that a. piece of fruit is supernatural, They're like, "Oh, a banana. Oh, a. peach." Like that's nature's bounty. Turns out, Jay, the fruit that we find. today in supermarkets is actually not.

natural. Humans are very good at breeding stuff. So, humans have bred gray wolves into. Chihuahuas, right? Yeah, yeah, yeah. And loads of other. breeds of dogs. We've also bred our. fruit and our plants to be very sweet. and full of sugar. If you compare a. banana from today to an ancestral. banana, they look nothing alike. The ancestral banana is small, full of.

seeds, full of fiber, quite tart. Modern-day banana is basically dessert. Same for apples. Apples used to be small. like cherries. Now they're this big, nice little plump package of water and. sugar, essentially. If you want to eat something sweet, a. piece of whole fruit is still the best. thing to eat because of that protective. fiber. And I explained the fiber makes. that mesh in your intestine. But then, as soon as you denature a piece of. fruit, whether you juice it, you take. away the fiber, you blend it, you.

pulverize the fiber, then it becomes. just one big glucose spike waiting to. happen. And it's not because something. comes from fruit that it's good for you. Yeah, that's a really good explanation. I appreciate that. I think. there's always. been people who've demonized fruit as. well in that way, but I think that. explanation actually gets into the. nuance and subtlety of how we having our. fruit in the right way. going to say don't eat fruit. It's. totally fine to eat fruit. Seriously, it's much better to eat fruit than a. cookie, right? For your glucose levels, for your body. And it is still an.

unprocessed food, right? It's been bred. and changed. But it's still unprocessed. So, of. course, have fruit. Just don't denature. that fruit. Totally, yeah. Because then you're taking it even. further and further away from the way. nature intended us to consume it. Yeah, I actually remember when I first went to. India with my mom. and my mom was making me the same. curries that she would make me in London. but now making them when we were living. in India just for a bit we went visiting. when I was younger and it's so. interesting because each vegetable was.

so flavorful but so different. And I'm. sure you feel this back home or when. you're traveling like you can find these. places in the world where you're eating. real vegetables again or real fruits and. they don't look as perfect. They all. look imperfect. They're kind of funky. Yeah, they've got. personalities and even the flavors are. not consistent. So like a zucchini's. going to taste different to another one. but it's still so flavorful but in such. a unique way and I remember saying to my. mom like what are you doing here like. what are you doing differently in India.

that you're not doing back in London. It. was just what was accessible. Uh-huh. And and I think that's in the. States for sure where I feel that even. more than from London where in London I. still felt certain vegetables and. everything was still accessible. but here I really feel like a lot of the. vegetables and fruits that we're eating. are super processed. Yep. Yeah. Yeah, absolutely. It's really tough. One of your other. hacks is stop counting calories. Yeah. I. wanted to talk about that because I. think that's what all of us do and again. that again the recommended 2,000 for.

women and 2,500 for men seems to be like. such a big figure that we focus our. whole diet plans on and lives on. I love. this question. Do you know Jay how. people used to measure the amount of. calories in the food? No, I don't know. Okay. So if they wanted to measure the amount. of calories in a donut here's what they. used to do. They would put the donut in a little box. and they would put this box in a bigger.

like an aquarium like a big basin of. water, okay? They put the donut box at. the bottom of the aquarium and then they. would light the donut inside the box on. fire. The donut would burn and then they would. measure by how many degrees the water in. the aquarium. increased. gosh. So. and that would give you the number of. calories in the donut. The calories is. just a measure of how much heat. is given up when something is burned.

So if you were to put an avocado in that. box and burn it, it might increase the. water temperature around it by the exact. same number of degrees. Therefore, you. would say this donut and this avocado. have the same number of calories. Mhm. Now, it seems pretty obvious that this is. kind of a silly way to measure food. It's almost like saying, "Oh, this book. and this book have the same number of. pages. Therefore, they're the same. book." This is not the case, right? My. book and your book might have the same. number of pages, but they're not about.

the same topic, they're not from the. same author, they don't give you the. same information, don't give you the. same emotion, right? And so if we just talk about foods based. on how many calories they contain, we're. missing what's actually key. What is in. that food? What are the molecules in. that food? Is that food just glucose and. it's going to create a big glucose. spike? Or is that food just healthy fats. and protein and going to keep your. glucose levels steady? To give you another example, two people could be eating the exact.

same number of calories. Let's say two. women are eating 2,000 calories a day. One of them could be eating in a way. that keeps her glucose levels steady. Feel great, energy, functioning. mitochondria, clear brain, going after. her dreams, girl boss, whatever. The. other person could be eating 2,000. calories in a way that's creating lots. of glucose spikes, inflammation, aging, type 2 diabetes, hormonal issues, brain fog, etc., etc., etc. How many calories you're eating does not. tell you. how healthy you are. Does not predict.

your health at all. You need to learn. about what you're eating. And in my book I explain how to identify. the molecules in a food. And if you. follow my hacks and you stop counting. calories, naturally, your health is going to. improve. You might be eating the exact. same number of calories as before, but. your life will be completely different. Calories are not enough information. They're interesting to measure the. quantity of a food. For example, one. donut versus two donuts. But they're not sufficient.

And it's really easy to hide behind. calories when you're, for example, a. food manufacturer. and you're making processed foods and. you say, "There's only 50 calories in. this little bag of sweets. Don't worry, it's not bad for you. It's just 50. calories." Yeah, but it's 50 calories of. pure sugar and it's going to make you. feel horrible. So, calories are not enough. We need to. evolve past this. I want to teach people. what is in their food. I want to make. every single one of my readers a food. detective. I want them to have all the.

agency, the power, the information to. make informed choices when they go to. the supermarket. That's the goal, right? Giving people that freedom and that. power. That's what I care about. Yeah, that's such a brilliant mission. Like that's such a brilliant mission. because even everything you've said to. us today, whether it's being able to. know what to look at on the back of a. pack, all the way to putting clothing on. your cat. I was just I was just about to. say that. Like putting clothing on your. cat is like. I love that it comes for you in your.

heart and mind from a place of giving. people agency and giving people strength. and rather than making us fearful, which. I think a lot of diet plans do. A lot of. food advice does. It makes us quite. insecure and scared that we're doing the. wrong thing. Whereas, when I'm talking. to you, I feel a sense of like. enthusiasm and confidence that I know. what to do. And that's so that's so. fulfilling. Like it's so it fills you. with so much enthusiasm and energy. to to feel like, "Yes, I am in control. of how I'm going to feel and what I'm.

going to eat.". You are and the information is there and. I'm I just want to apologize to all the. people who've been manipulated by food. marketing, diet culture. That stuff stop. it can stop. If you get this. information, this will stop. And the. thing that breaks my heart the most. today and I think this is what motivates. me to do this work is when I meet. somebody who has a medical condition. like type 2 diabetes. And everybody wants to make the right. choices. Everybody wants to be. healthier. But because of the. manipulation and all the misleading.

information about food, they're eating. in a way that they think and they hope. is good for them, but it's actually. making them sicker. Mhm. And that's what. I want to stop. I want to insert this. information and this science in those. situation and turn it all around for. people. Yeah, I love that. I love that. Uh. Jessie, we've talked about so many. things today, but one thing I wanted to. ask you about was the use of. supplements. I take a lot of supplements. every day. I've felt better because of. them. It's had a big impact on my. personal life and I was always someone. who was playing around. I think. supplements are also things that you.

have to test and experiment and see what. works for you as a combination. What's. your take on supplements? Well, I know. supplements in the glucose space, right? And I I can't comment on all the other. stuff. I'm sure there's great things for. other stuff you're trying to optimize. But when it comes to glucose, so people. often ask me, "Instead of doing the. vinegar hack, can I take a vinegar. gummy? Mhm. When I can't have a veggie. starter, can I take fiber pills? My dad. has diabetes, doesn't want to change his. diet. What can I give him?". And I spent the last few years. researching extensively this space and.

what are some cool molecules that could. actually help your glucose levels. Unfortunately, what's on the market. today. at worst actually contains sugar and. creates a glucose spike under the guise. of going to help you with your glucose. levels and that's just so annoying to. me. And there are some good stuff out there, but I've actually created something. incredible that is the best thing on the. market if you want to help your journey. to steady glucose with a supplement. Now, I'll explain what it is, but I don't.

want people to think this is a magic. pill. You should do the food hacks first. and foremost, okay? That is going to. have the biggest, most powerful impact. on your health, but a supplement can. also help. So, I've identified four. plants, Jay, that have existed forever, but that recent science has shown have. an incredible impact on our glucose. levels. These are white mulberry leaf, lemon extract, cinnamon, and. antioxidants from green vegetables. Mhm. I've put them all together into a. capsule. You take it before a meal, and.

it reduces the glucose spike of your. meal by up to 40%. Wow. And this is more powerful than. vinegar, which was up to 30%. I know. to me now. Okay, good. I've got some. If you want extra help, this is the. thing you need. It's called anti-spike. formula. You can find it on my website, antispike.com, and it not only has this. immediate impact on the glucose spike of. a meal, it also builds up benefit over.

time. Mhm. It reduces inflammation. It reduces. your fasting glucose levels. It. increases GLP-1, which is a hormone. we've spoken a lot about recently in the. media because of things like Ozempic. GLP-1 is a really cool hormone that just. makes you feel fuller. And Ozempic. tricks your brain into thinking there's. more GLP-1 in your body than there. actually is. But with anti-spike, you're. actually harnessing natural pathways to. increase it for real. Mhm. So, this is. my latest creation, and I hope it's.

going to help a lot of people. You know, when you're at 4:00 p.m. birthday party, when you're traveling, when you can't do. the hacks, anti-spike will be there for. you. But again, do the food hacks first. It's just an additional hack to help. Yeah, yeah. I want to try it, for sure. Yeah, I love that. What is your take on. Ozempic? I mean, based on what you just. mentioned there, what's been your. assessment of it? I'm sure you've seen. people who are on it. Yeah. Listen, I think for a lot of. people it's been kind of a godsend. Um. Um they've really struggled their whole. life with their weight and if for some. people that's their objective, right? So.

I whether you take it or you don't take. it, it's not my place to judge, but what. I've found Jay is that if you think. about it, this craze has shown us that we live in. a society in which our food system is so. toxic that we need to take a pill to. prevent us from eating the food around. us. Do you understand how sad that is? So I just feel a bit worried and a bit. disheartened that we've gone to we've. gone to that place. And also when people. lose weight on Ozempic, they don't just.

lose fat, they also lose muscle mass. And so when you stop taking Ozempic and. if you. gain weight back, you often just gain. fat back. And so overall you're in a. worse place. So whether or not you take. it, it's important to learn my hacks. So. that way when you stop it, you sustain. it, right? But um yeah, I mean. wow. Wow, what can I say? Crazy world we live. in. Yeah, absolutely. And I appreciate you. touching on that cultural challenge that. we have on a number of parts in our. conversation and I really think that.

that's at the heart of a lot of what. you're saying is that. everyone out there who's listening right. now who feels like. they don't like the way they eat, they. don't like what they eat, they judge. their body, they look at the mirror. first thing in the morning and criticize. themselves, it all comes from. programming and conditioning. fault. It's not your fault and it was you were. set up to feel that way. Yes. And. a lot of money being made off your back. because you feel that way. Yeah, and so I think a lot of people we.

beat ourselves up and we think oh what's. wrong with me or there must be something. really bad with me or oh my gosh, I'm. not disciplined enough and I don't have. good health. about discipline. It's not about. laziness. temptation, choices. Yeah. Toxic food around you that's. cheap, misleading marketing messages, you know, incorrect information. So we. need to go back to teaching people how. their body actually functions. And the. science and the physiology. And you. know, Jay, I hope I will become. completely irrelevant. I hope this. information will be so common knowledge, people will be like, "Yep, wear.

sunscreen, drink water, brush your. teeth, have a savory breakfast." Like, I. want my stuff to be at that level, and I. want to retire and disappear. Because. everybody needs to know this. It should. be taught in schools. It's a basic right. to understand how your body functions. and how to navigate this difficult food. landscape that we live in. Absolutely. And and the courage that any of you have. right now who are listening and even. wanting to take one step towards that. agency that Jessie's been talking about, that's a huge win. Because we're. operating in a society where even taking. that one step is often so difficult.

because of all the messages we're. hearing around us. So, anyone who's. listening and about to take that first. step, go and order a copy of Glucose. Revolution right now, The Life-Changing. Power of Balancing Your Blood Sugar. And. of course, check out anti-spike.com. to figure out if you need to add that. once you've done Jessie's hacks. And. Jessie, we end every conversation with a. final five, which is our fast five on. the podcast. And I'm excited to see what.

your answers are. They have to be. answered in one word to one sentence. maximum. Got it. So, Jessie, here are your final. five. The first question is, what is the. best advice you've ever heard or. received when it comes to health? Symptoms are messages. I'm going to let you expand cuz I like. Okay. If you feel symptoms, from acne to. psoriasis to infertility to brain fog, these are not something to suppress. They are messages. They are your body. trying to communicate with you to tell. you, "Hey, there's something wrong. I. need your help." Don't suppress. Don't.

feel bad about the symptoms. Flip the. script. Talk to your body. Be like, "Okay, why. is there all this eczema on my arm? What's going on?" That's inflammation. That's inside. Can I help you? You see. what I mean? So, symptoms are messages. How how do you think we often process. symptoms instead of as messages? We. think our body is fighting us. We're like, body, why are you against. me? We don't understand it's crying for. help. It's not against your body just wants to. keep you alive. Your body's not trying. to be annoying, I promise. Your body's.

trying to keep you alive. That's so good. That's so good. I love. that. Your body. is not trying to be annoying. I love that. No, it's so true. so much smarter than you. So much. smarter than you. Listen to it. It's got. stuff to teach you. That's such great. insight. Next time you come we're going. to talk about that. I love that. That. that's really hit a chord with me. Like, I think. it's so interesting how we look at. anything inconvenient. as. there's something wrong and and and. you're being annoying and I wish you.

would just be okay. Rather than, oh wait a minute, you're. actually trying to share something. And. I think a lot of people, at least I've. heard, I don't have kids, but I've. learned that a lot of people feel this. with their children. Where your child's trying to communicate. with you and just doesn't know how. And. it's almost like our body's like that. Yeah, it's like a baby doesn't cry. because it's trying to annoy you. A baby. cries cuz it's going through something. difficult and it wants your help. Yeah, I love that. That's such a. beautiful answer. All right, second. question. What is the worst health. advice you've ever heard or received? Um have a fruit smoothie first thing in.

the morning. Yeah, I mean anything that has to do. with. fruit juices, fruit smoothies as being a. health food, anything, no. I'm just. like, no. Yeah, don't do it. Don't do. it. Okay. Uh question number three. What's the first thing you do in the. morning and the last thing you do before. you go to bed? The first thing I do in. the morning, I take my earplugs out and. I drink water. Nice. So, you do have water first in the. morning. That's it. Yeah, absolutely. And then I try to turn. my phone on a little bit later. I try to. not turn it on in the first half an. hour. Last thing I do at night before.

going to bed, I have this app in which I. track my mental health. So, I put a. little a scale of one to five how my. mental health was today and I write a. couple sentences about my day. Nice. What is the app called? It's called Daylio. Okay. I have no. affiliation whatsoever. It's awesome. d. a y l i o and I've been doing this for. four years now, and it makes a little. dot for I'll show you in a sec. It makes. a little dot for every day, and so I. have four years of dots. of how my mental health was in all of. those days, and I see these patterns. I. see that I've gotten happier over time, more fulfilled, have less episodes of.

difficult mental health issues, so it's. really cool to look back. That's beautiful. I love that. That's a. great recommendation for everyone. listening. Uh fourth question, what's something that you used to. believe to be true about health, but now. you've realized it's actually not true? Uh that everybody should wear a glucose. monitor. Mhm. So when I first started in the space, because wearing a glucose monitor had. changed my life, I was telling everybody. to wear one. Mhm. And now I realize that. you can get all the benefits by seeing.

what I've discovered in the science that. I found, and sometimes over tracking. yourself can lead to issues. Yeah, yeah, yeah. and stress. Yeah. I. can I can relate to that. There was a. point where I was measuring everything. Yeah. And it was useful, and then it. went too far, and then I didn't want to. measure anything, and then it it's it's. a it's a really interesting balance, because data can be so powerful, and at. the same it can be so disempowering. Because sometimes you look at the data. to decide how you feel about yourself. Yeah. Yeah. It's like, you know, Yeah, you let Yeah, exactly.

You wake up and you're like, I don't. know if I'm tired or not. Look at my. sleep data. Oh, I'm exhausted purely. because I didn't sleep well, but you're. actually not connected to how you feel. Yeah, yeah, and it takes you outside of. your body. Exactly. Exactly. what you're saying earlier. We need to. actually get better at living in our. bodies and listening within our bodies, and to hearing and feeling what they're. saying to us, and how they're. communicating, rather than expecting. that even an external person or system. is going to somehow predict how we feel.

Amen. Yeah, that's a really really. powerful takeaway. I love that. Uh Uh. fifth and final question which we ask to. every guest who's ever been on the show, if you could create one law that. everyone in the world had to follow, what would it be? Okay, I'm going to. restrict myself to the world of food, okay? Because there's lots of other laws. that we could do that would be very. important in the world. me a real law, like, you know. Yeah. Yeah. Ban all processed breakfast food. Mhm. I love that law. Because that would help kids, it would. help parents. It would change people's.

mood, make them happier, more fulfilled. Yeah, I think that's a big one. Mhm. That's huge. Or like the law could be treat breakfast. like any other meal. Because if you ban. something, then other stuff pops up. So. it's more like. treat breakfast as. second lunch and eat lunch food at. breakfast. Yeah. That's great. I love that. Everyone, Jessie Inchauspé, the book is. called Glucose Revolution, The. Life-Changing Power of Balancing Your. Sugar. If you don't follow. @glucosegoddess on Instagram, make sure.

you go do that right away. Please grab a. copy of this book. We went through the. hacks, but we were just skimming the. surface. There is amazing insight, amazing hacks, amazing steps and. habit-building processes inside the book. that are going to be huge for you. So, I. can't recommend this book enough. I. would actually say that if there's one. book you read in 2024, I want it to be. this book. So, please please please go. pick this book up. I think it will. change your life. Uh I don't think I've. ever emphatically mentioned a book that. way before on the show, but I mean it.

And uh. I I can't thank you enough, Jessie, for. the work that you're doing in the world. and how much it's impacted my personal. life and how I feel and how I think it's. going to impact millions and billions. worldwide. So, thank you so much. Thank you, Jim. Very grateful to be. here. Thank you. And I hope you'll come. back soon. With pleasure. Thank you. If. you loved this episode, you'll enjoy my. interview with Dr. Daniel Amen on how to. change your life by changing your brain. If we want a healthy mind, it actually. starts with a healthy brain. You know,

I've had the blessing or the curse to. scan over a thousand convicted felons. and over a hundred murderers, and their. brains are very damaged.