The Key Signs You're NOT HEALTHY & How To Use Food To HEAL THE BODY | Jessie Inchausp

know they haven't and I would say the real data is probably more around the 93 who have it both people who are overweight which is 75 percent of the population but also those who are thin but we call metabolic than healthy or metabolically obese normal weight or been a skinny fat or tofi thin on the outside fat on the inside so you can be thin but

metabolically unhealthy and all what we're talking about today matters to every single person listening because the biggest killers on the planet heart disease cancer diabetes dementia all are regulated by or caused by or worsened by problems with your blood sugar and with your insulin levels so we're going to get deep into that today how would you know if your blood sugar is out of balance if

you're having spikes what are the symptoms you alluded to that with you know a person who wanted to move in with them but what what is actually going on in the body and what if the symptoms people experience they can give them a clue that oh maybe this is me and I should pay more attention okay anybody listening I'm gonna ask you a few questions do

you ever experience Cravings throughout the day now most people are gonna answer yes never are you ever more tired than you wish you were do you need coffee mid-morning mid-afternoon do you go to sleep or you wake up and you're just lethargic those two are to me the most obvious symptoms that you might have blood sugar imbalances and that's just the beginning mark because then you

know studies are showing us the links between glucose spikes and brain fog so when your glucose is on a roller coaster the information between the neurons in your brains in your brain goes more slowly and that can be felt as brain fog blood sugar spikes increase inflammation in the body and that can lead to psoriasis eczema rosacea inflammation in your joints you know it can impact

your hormones so maybe you're going through the menopause and your symptoms are quite difficult maybe you're you know younger than that but your period is all over the place maybe you're trying to have a baby and you can't because you're not ovulating anymore so I mean you know those those symptoms often point to the fact that you should probably figure out if your glucose levels are

steady or not and then long term you know as you know as you said you know cancer heart disease type 2 diabetes those are very clear signs that there's something going on in your glucose levels and to me Mark you know balancing a glucose level is like laying the foundation in your house it is without a doubt the number one place to start without steady glucose

levels you can't really do much and in conclusion I would say if you're listening to this and you think you could feel better than you currently do then 100 figure out if your glucose levels are unbalanced and start there and then you can start layering on more stuff you know for me I started with glucose but then I added so many more things exercise sleeping in

a dark cool room you're going to therapy emotional processing you know but if I didn't have that Baseline of study glucose I didn't even have the energy or the brain Clarity to go after those next steps yeah yeah that's very beautiful I think you know people think oh well I don't have diabetes or I I don't have pre-diabetes like why why should I pay attention like

you know why does it matter and and um why is it important for everybody well because even if you don't have diabetes or pre-diabetes won't don't you want to prevent it you know that argument kind of upsets me because I even hear you know medical professionals say well you know they don't have pre-diabetes they shouldn't care I'm like yeah but how do you think you get

pre-diabetes so whether you're in the 1 billion people in the world who have typed you with pre-diabetes or if you you know if you want to put it into remission or if you just want to avoid getting it it's very important to learn these principles to me these are things that everybody needs to know because today our food landscape is very difficult to navigate you know

it's full of starches and sugars everywhere we're pretty lost as to how to eat and what to do and so we need these principles to guide us to make sure we don't end up with metabolic syndrome with full bone type to diabetes so everybody should care everybody whether you want to feel better today or tomorrow well I agree and I would argue that most people are

on the Spectrum it's not just like one day you get diabetes or one day you get Pride diabetes there's a whole Continuum of changes that happen over decades starting even when you're a little kid that actually put you in poor metabolic health and so catching that earlier than later is really important because the changes that we see we see fatty streaks in the arteries of like

kids from cholesterol deposits that are often related to blood sugar imbalances right because kids are eating all the sugar and processed food so it's not something you have to wait till you have a problem I'm very curious about what happened once you wrote this book and what you discovered and what the reception was and what people found as they started to track their own blood sugars

because you know you did this as self-experiment on yourself where you track your blood sugar everything you ate you talk what happened you know you're not an obese unhealthy person but you still learn so much about yourself what was what was it you learned so much from writing this book and from getting the feedback that you got for it well you know Mark and the reason

I got into this was simply because my mental health was super out of whack and balancing my glucose levels helped me create a baseline of Health in my own body and my own brain and then I started realizing all these studies showing as you said that this matters for everybody you know for cravings for sleep for hormonal health for a long-term prevention of Alzheimer's I mean

like it's really really important and so when I wrote glucose Revolution last year I was trying to give everybody everything I had seen in the scientific studies on the topic of glucose levels and so it contained you know these 10 hacks about simple tools you can put in place in your daily food habits to balance your glucose levels and feel better and so the reception was

very good but I started getting a message from people Mark in my Instagram my DMs a lot of my readers sent me this very peculiar message asking me to move in with them they were like just they were like I understand the science I think I'm having glucose spikes because they were recognizing all the symptoms in themselves and they wanted to do the hacks you know

but they wanted me to move in with them and actually help them do it because a lot of us know Mark that we have to eat better exercise more but really what's difficult sometimes is just actually getting started and so you know I I pondered can I move in with all these million people no I can't so what can I do to adjust this issue and

so that's where this New Concept for this new book came out um so the glucose goddess method I took the four most important principles in my opinion to start stating your glucose levels and I turned it into a very simple four-week plan and again you know I really want to help people just start because that is often the big friction point you know people have bought

my first book and they wanted to do everything but they didn't know how to start they didn't have like the recipes they didn't have the step-by-step guide and so this method really is like me moving in with you and guiding you for four weeks to study blood sugar and to incorporate four fundamental principles to help your body and help your mind uh the other thing we

kind of want to dive in with you a little bit about is what's normal because when you go to the doctor you get your blood tests you check your blood sugar and your A1C may be you're lucky they usually don't check that never check your insulin which is probably the most important blood test to check on your levels of blood sugar balance what should the normal

level be what should the optimal level be because Normal you know is up to 126 but that's not you know normal what are optimal what's the optimal levels of sugar before and after eating well listen fasting wise it appears that you should be under 85 milligrams per deciliter fasting I don't know what your opinion on that is but definitely the 100 the 100 cut off is

way too high and you know if you're at 99 you're not okay you should be like okay I'm like one point away from pre-diabetes you should be having a look but the studies point to the fact that after 85 problems start happening and symptoms start worsening do you agree with that number 85 absolutely you know based on a large Israeli study they looked at glucose levels

and cardiovascular risk and they looked at Pizza after about 85 it was a linear progression to increasing risk of heart attacks and death so it didn't start when you were 100 or 110 or 126 it started like at 85. so that means at a fasting level you probably should be between 70 and 85. I think that's probably the the range that I would agree with um

what about apps you need well so the guidelines say that you're normal if after eating your glucose levels doesn't Spike above 140 milligrams per deciliter but again that's really really high and studies in people without diabetes are showing that actually you should probably be striving for an increase of less than 30 milligrams per deciliter after eating and that cut off of the 30 milligrams is what

I call a spike so if you look at my Instagram graphs you'll see like that's that's the that's the line at which I say okay you're going into the red now obviously you know the objective is not to just try to flatten your glucose at all cost and have a perfectly flat glucose curve because that could be achieved by drinking a lot of wine eating a

lot of butter you know there's things that keeps your glucose levels steady that are not necessarily good so the concept is how do we reduce the variability wherever you are even if you have type 2 diabetes and you're spiking you know super super high after eating how do you get that down how do you just reduce the you know the spike height and the drop height

and the drop depth of your glucose roller coaster that's really the point yeah well I think I think you know um obviously we know in medicine if you're over you know 140 after a glucose tolerance test that's considered type 2 diabetes or 126 after two hours of drinking like two coca-colas but well you know what's really striking as a doctorate I've seen this and I don't

know if you've come up with this in your in your work but people are going to have perfect blood sugars and still be wildly metabolically and healthy and they can have perfect perfect even never High never over 85 fasting never over 110 after a glucose load even drinking two coca-colas equivalent of glucose making a perfect perfect sugar and be like really almost uh ready for having

a heart attack and and that's because insulin will keep blood sugar normal until it can't so by the time you actually see your blood sugar start to go to 90 100 110 your insulin has been working overtime you try to keep your sugar normal and that insulin is not benign that insulin makes you store fat it makes you hungry it causes inflammation it by secondary mechanisms

it's just got a whole Cascade of horrible effects and it's phenomenon of hyperinsulinemia or high insulin levels is an epidemic it's completely undiagnosed for the most part in America except for a few doctors like me who are doing functional medicine or looking at insulin levels it's quite striking so I wonder where your perspective is on that because if you're we're just measuring continuous glucose measurements for

the glucose monitor and we're not measuring in insulin could we be falsely assured that there's no problem when in fact we're in big trouble mom 100 I mean the day that somebody comes out with an insulin monitor glucose monitors are dead right we're just using glucose because it's a good proxy for instance I agree yeah it's not you know again like because your glucose levels could

be going up and I mean there's like so many confounding variables what I mean is that uticose levels could be perfectly fine but your insulin is going totally crazy and we know from the science that your insulin levels start to rise 10 years before your glucose levels start to rise so glucose monitors and you're looking at your glucose spikes is very imperfect that being said that's

what I base my work on because that's what we have right now and I think people really want to be able to see something visually but yes it's just a really bad proxy exactly so when you start seeing already these wild swings or changes in your blood sugar goes high after eating or high fasting you already know you're in trouble yeah because it's been 10 years

that's the first stage right it's not the first thing it's like a later stage uh so um how how do you know how far you are along the insulin resistance Spectrum based on on your work I mean listen really the best test to do is to do fasting insulin as you said you know the Oma IR ratio is also really good but to me I think

people also should strive to check in with themselves and just be like okay am I having cravings am I chronically fatigued do I have brain fog am I hungry all the time or two hours after eating do I have any sort of symptom that I wish wasn't there and more often than not you can link things back to this blood sugar insulin level imbalance so really

to me it even comes down to just how happy you feel like if you think you could feel better than you currently do if you think you could wake up with a little bit more joy and feeling a bit better in your body balancing your glucose levels is a non-negotiable and I like using the image Mark of like um a plane so imagine your body is

a plane and you're in charge of flying the plane so keeping it healthy but you have no idea how the plane works so you're like in the cockpits and you're clueless you're like oh my God how do I fly this thing how do I keep my body my brain healthy well learning to balance your glucose levels is like learning about the most important lever in the

cockpit like if you know how to use this lever you can more or less keep the plane in the air and not crash yeah that's how I see that's how I see glucose management because once you balance your glucose levels so many things fall into place of course it's not everything but it's a damn important place to start it looks great so um one of the

things you talk about and I think is really important I think there's a lot of research on this it's not just your your experience or what you've seen from your your study that you did but but what you eat when matters so food sequencing has a big impact on your blood sugar so if you eat certain things first or second even if it's the same food

you swap out like let's say eating bread first versus like your chicken first it's gonna have a profound difference on your blood sugar can you talk about food sequencing what it what it is and how it impacts blood sugar levels oh yeah absolutely so the first study that came out on this topic was quite fascinating they showed the scientists showed that if you eat the elements

of a meal in a specific order you can reduce the glucose Spike of that meal by up to 75 okay eating the same Meal which is mind-boggling and so the correct order is veggies first then proteins and fats then starches and sugars and in my opinion you know because I'm here to try to make things as easy as possible for people to start and pick up

on the most important thing to remember is try to have your veggies first and your carbs last like if you mix the proteins and the fats in the middle like it's not a huge deal but the veggies first thing is incredibly powerful it really impacts your hunger levels it makes you feel so much Fuller for longer reduces Cravings after a meal and the reason this works

Mark is because the veggies contain fiber and fiber when it lands first in your stomach has time to create that protective mesh onto the walls of your intestine and prevent essentially too many glucose molecules from them coming through into your bloodstream it just makes that gut lining healthier and less porous so that's a really wonderful hack to start with it doesn't require you to change what

you're eating which is very very cool and you can start seeing the benefits and so then you know the next hack or the next principle is going to be easier to apply because you're going to feel better and it becomes this virtuous cycle and and so um you know food sequencing is so important I think protein fat veggies fiber are all basically antidotes to sugar and

starch and to remember that and when you're having any sugar stars like for example you have a you have an apple have it with a spoon of almond butter or peanut butter right that that actually slows the glucose surge in your body let's talk about food quickly Mark I want to say something interesting that I learned about fruit so the fruit that we see today people

often think oh you know I bought this piece of whole fruit at the supermarket therefore it's natural therefore it's good for me well it turns out that a lot of the fruit that we eat today is actually you know the the consequence of thousands of years of human intervention and breeding to make them extra sweet extra juicy extra easy to eat and contain less fiber so

you know if you compare like a banana today to an ancestral banana the ancestor banana is Tiny it's full of seeds full of fat yeah right right yeah so the fruit today you know is super extra sweet so we have to remember that that it's been bred to be almost like a piece of dessert but because of the fiber it's still fine the problem happens when

you get rid of the fiber and you juice it all yeah that's right it's like you know food has its own Matrix plus also fruit has a lot of fructose which doesn't actually raise your blood sugar so that's another tricky thing you could be drinking like having agave syrup and other kinds of pure fructose and actually your blood sugar won't go out but you'll be driving

fat into your liver causing fatty liver and some resistance and that's another limitation right of focusing only on glucose because you forget that piece but what's cool about fructose is that because it's always hand in hand in food um with glucose because it you know it makes suck it makes sucrose when you learn to balance your glucose levels naturally also the fructose reduces you know as

a consequence because it's always unbalanced the glucose in sweet Foods yeah yeah very true so when you wrote your first book the glucose Revolution um you know what were the things you learned from your readers about how they could impact their blood sugar and keep it in Balance well but people told me the most was that changing their breakfast changed their entire life so going from

a sweet starchy breakfast you know granola muesli cereal that they thought was healthy to what I call a savory breakfast which is essentially just a breakfast that's not dessert right because that's good for breakfast which is which is a complete fabrication invention you know we didn't used to have dessert for breakfast we used to have whatever meats and potatoes or whatever we ate the rest of

the time the the concept that breakfast should be sweet is an invention of the food industry and it's very smart because you know sugary breakfast foods are very cheap and they're very addictive so switching back to what we used to do which is a Savory breakfast changed people's experience of themselves and of their lives so deeply so if you're somebody who's had a sweet breakfast your

whole life you don't even know what it feels like to feel more like yourself and to not be controlled you know by the swings of glucose so people really reported to me that the Savory breakfast was a Cornerstone of them starting to feel better yeah that's huge I I used to go to this hotel all the time in New York that had a lot of Japanese

business folks in there and they had a Japanese breakfast just laid out and it was amazing basically they'll get grilled salmon miso soup pickled vegetables brown rice it was like the best it was like the best breakfast it was a savory breakfast and and many other countries like the Middle East and all kinds of things which are more Savory breakfast and I think those are way

better for us because they don't cause this this huge spike in the morning which is the worst thing we could probably possibly do for our health in fact in terms of longevity on a fasted State having sugar is the worst thing you can do or anything that turns to Sugar like a muffin or a bagel or a french toast or pancakes and having protein and fat

which is often in a Savory breakfast is the opposite it actually helps you build muscle and actually improve the process of refeeding which is when you activate all these secondary Pathways for muscle protein synthesis and reducing inflammation and for actually increasing stem cell production all kinds of amazing stuff that happens just as a result of having the right breakfast yes and on that topic you know

when you're having breakfast when you're fasted and your system is really empty actually if you have sugar then you're going to create a very very big spike because of the emptiness of your system and so when people ask you know is it is intermittent fasting good for glucose levels it's like yes but how you break your fast is going to be very important absolutely so it's

not just a matter it talks about that yeah because it's all you know all this stuff about or just fast a bunch and you'll be fine it's like okay fasting is fine but if then you break your fast with a fruit smoothie you're in trouble because your body is going to be suffering all the consequences of the big spikes so fasting is fine but breaking your

fast is very important to be doing it in a Savory fashion protein and fat as you said so important and I think people don't understand the importance of actually the breaking the fast or the refeeding process when it comes to fasting fasting is only part of the story The refeeding is what activates all these secondary mechanisms that help you actually extend your life so it's it's

actually kind of a mistake to think it's intermittent fasting it's both the intermittent fasting or time restrictivity and what you eat right after interesting interesting so the re-feeding process is what activates the pathways yeah yeah absolutely for muscle protein synthesis for stem cell production for repair and healing it's quite interesting yeah so refeeding is such a key part and then you kind of come upon that

naturally just by doing the work you've done so um I wanted to talk to you about uh what happened when you wrote your new book that glucose got its method which is out now and we should definitely get a copy you you did some research when writing that book you conducted a four-week study with about 2 700 people from 110 countries which is impressive to I

don't even like a name 110 countries uh to test your method in a pilot experiment so what's the glucose goddess method and what were the results from that pilot experiment that you did so as I was writing it you know Mark and the reason I wrote it is because my community and my readers were asking for it and being a scientist I couldn't resist the idea

of actually you know getting some survey data from people some self-reported survey data to see how the method impacted them so I put together you know an early version of the glucose goddess method which at that point was just a PDF you know that I can write a PDF with like some wanky pictures of the recipes from my kitchen it was it was is not pretty

but it was the method and I recruited almost 3 000 people from my Instagram people who wanted to apply the hacks people who really wanted to see change in their lives but who had not been able to start before because they were lacking the guidance and the motivation so I sent them the PDF and we went through the four weeks together and so week one we

looked at Savory breakfasts so everybody in the experiment started having a Savory breakfast instead of a sweet one in most cases then in week two we continued the Savory breakfast and we added in a new hack which is a vinegar drink before you have something starchy or sweet week three we continued the breakfast the vinegar drink once a day and we added a veggie starter to

one of our meals a day so that's just a big plate of veggies at the beginning of your meal and then finally in week four we layered in movement so 10 minutes of movement 1 once a day after a meal and this could be you know just walking it could be cleaning your home it could be ice skating or whatever you wanted and the rest of

the time apart from these four hacks people could do whatever they wanted they went about their day normally they ate what they usually ate they drank what they usually dranks that's really important and so at the end I got I sent everybody a survey of how they did how their symptoms improved and here are the results I got and I'll read out the numbers because they're

really quite remarkable and it was very easy for people to do this you know it was not super highly restrictive it was really to me it's like the on-ramp to steady glucose so after the four weeks here are the results ninety percent of participants were less hungry 89 reduced their Cravings 77 percent had more energy 67 percent said they were happier 58 were sleeping better 58

of people who are struggling with their mental health said they saw improvements 46 of people with skin problems saw improvements 41 of people with diabetes improved it and finally 35 percent of people who had hormonal issues PCOS Etc improved their hormonal health and my favorite stat of them all I think is that 99 of people said they would continue doing these hacks as part of their

daily lives so it was quite remarkable and to me really encouraging because that means you can start and doesn't have to be super hard yeah these are just four simple things right you eat if they do breakfast have a little vinegar eat veggie before your meal and Mark for 10 minutes after you eat I know it's pretty simple it's simple but if you're able to actually

do it then it can change things so much and it sounds simple it's like oh that's that's too simple like whatever no actually doing that for four weeks consistently can transform how you feel and put you on a new path for your health and I want to touch on weight loss you know because to me this is not you know I I'm not this is not

a diet the glucose Gratis method is not like it's not a diet the point is the number one point is not losing weight but throughout this method 38 of people lost weight without even trying right without counting calories without doing any of that kind of stuff yeah yeah and so that's key because as you mentioned at the beginning of the episode you know people with type

2 diabetes they could be yeah sure they could have a lot of fat on their body but also they could not right so weight and health there's a correlation there but losing weight is not the number one thing you need to do for health you need to fix some underlying issues that's really the important thing that's so powerful you know when people think it's complicated to

fix this it's really not I mean I I think people people um overcome so over complicated and and I you know talked about the same principles for years and people follow them and they see amazing results and uh the the data you share was really standing obviously it wasn't a double blind randomized controlled trial no it was a self-reported data but it's pretty impressive uh data

as we call an observational trial and when you implement these behaviors um it changes your biology very quickly it doesn't take a long time it's only four weeks right well let's try to break it let's break it down a little bit on each step so save your breakfast what does that mean um why is it so important what are your favorite savory breakfast recipes like tell

us actually how we do this okay so the principles for your Savory breakfast are very easy it's number one basic around protein and when people think breakfast protein they're like oh my God you have to eat eggs every day what a hassle no you can eat eggs I love eggs but you can have any type of protein so maybe you have some leftover grilled salmon from

your dinner last night maybe you have some turkey maybe you have some eggs maybe you have like a nice yogurt maybe you have protein powder in a smoothie actually there's a recipe in the bookmark that's inspired by one of your old school smoothie recipes from back in the blood sugar solution oh really yeah because that was one of my favorite ones yeah so that's a really

one of my favorite recipes in the book and there are 30 recipes per week to inspire you to actually um get started but my other favorite breakfast recipe I think is called a happy halloumi so it's just spinach and grilled halloumi some chili super easy and I'm quite a lazy person when it comes to cooking and I understand that in order to actually make these changes

it needs to be really simple so all the recipes are six ingredients or less they take 10 to 15 minutes to make maximum really it's not like a complicated cookbook where you have to grocery shop for six hours and do a whole Feast these are recipes that you're only going to have to look at once and then you'll know how to do them they're so simple

that's the point I want to teach people really easy easy steps so that's week one that's Savory breakfast what's your favorite Savory breakfast mark I mean I I love the shukai it's one of my favorite fish which is essentially a a kind of Middle Eastern dish with like tomatoes and spices and so yummy and then you put the eggs in I could poach them and cook

them in the oven and it comes out all like hot and steamy I love I love that um I also love uh you know I like an avocado tomato fresh tomatoes avocados cut up with olive oil on them and like a bunch of eggs uh sometimes you know I'll do uh like a whole kernel rye bread with like tomato uh a little mayo and like uh

kind of cooked eggs like fried eggs on top with salt and pepper or maybe a little spice sauce just really really yum yummy yummy stuff so I I typically have that I also um you know have a shake often which is a protein based shake using goat way which I find really effective for getting the amount of protein I need to to sort of create muscle

protein synthesis as you get older you get anabolic resistance where it's hard to build muscle so I make sure I get a good dose there but that's my favorite stuff and it's it's it changes everything like when you when you um on a fast estate have a Savory or protein breakfast with fat and veggies your whole day is different your energy is different your Cravings are

different you want different stuff um your brain is clear you don't go through these crashes in the morning where you're around 10 11 o'clock you're looking for something sweet or you know your energy crashes so you're kind of in this virtuous cycle when you do that and it's such an easy thing to do and it's also biologically so sound I mean it's actually how to optimize

our biological system so that's my favorite and to your points about your favorite recipes I hope that people you know open the method and they find these recipes that become their Staples because that's the best that's the best outcome that you find three four recipes that you love that you can just keep coming back to that are really really easy it's about creating those habits and

just making sure that's that becomes part of your life and so Savory breakfast is protein fat fiber if you can and then importantly you can have starches for taste right but they shouldn't be the center of your breakfast and then finally and probably most importantly nothing sweet except whole fruit if you want for a taste that is the equation for the Savory breakfast that's going to

really change how you feel and that's week one and eating the fruit at the end right not at the beginning yep if you can yeah that's great that's even better so tell us about the vinegar because there's so much talk about vinegar and apple cider vinegar and you know why it's great for you and and I think you know what is the science about this is

there any science is it just a kind of a folklore or natural medicine kind of uh recommendation um when should you consume it what kind should you have you know how do you incorporate vinegar so talk about vinegar because instead of a weird one it's like what do we need vinegar okay I get maybe breakfast I get the veggies I get the exercise but like vinegar

is kind of a weird one I know it is kind of a weird one and when I first came across the studies I also was quite surprised because even though vinegar has been you know culturally around for a very long time it was like does it really have this deep of an impact on our glucose levels well interesting interestingly there are good amounts of clinical trials

on adding just one tablespoon of vinegar once a day either in the morning or before a meal and we see significant impact on glucose Spike and in insulin release and so scientists were like how is this happening like why is this just you know this common food what is it actually doing well it turns out that vinegar contains acetic acid and acetic acid does two really

cool things one it acts on our Alpha amylase enzyme which is the one that's in charge of breaking down starches into glucose and it slows down the action of alpha amylase therefore slows down how quickly glucose molecules are arriving in your bloodstream and second yes acetic acid goes to your muscles and tells your muscles to make glycogen faster and more abundantly than usual so soaking up

glucose from the from the bloodstream and turning it to glycogen and so those two very simple things mean that if you have a vinegar drink before your meal of the day that's highest in starches and sugars maybe you're having pasta for dinner maybe you're having like a cookie in the afternoon if you have this you're going to be able to still get all the pleasure from

the carbs with less of an impact and less creation of that Cravings roller coaster because the problem when we eat something sweet we do it because it gives us pleasure it gives us dopamine in the brain but then inadvertently we often then kick off that blood sugar roller coaster for the rest of the day and so vinegar is one small tip that you can add that

can help you counteract that and so in week two of the method I teach people lots of different ways of having it in water in tea and mocktails as dressings to try to add add that ingredient in so you have that tool in your toolbox for when you need it so the vinegar basically inhibits the the ability of the mouth to digest the sugars and starts

Alpha amylase is inhibited yes right so the mouth you have enzymes as well as your gut and it inhibits that of amylase which very fascinating so you kind of have to take it before you before yes before you eat ideally in the studies it's about 20 minutes before you eat but also it seems that acetic acid might actually just slow down gastric emptying so just slow

down how quickly food goes from stomach to intestine so it has all these different Pathways that it activates and overall in the studies it shows a reduction in glucose spikes of up to 30 percent and a reduction in insulin secretion of up to 20 so it's pretty powerful for just one tablespoon of this cheap thing most of us have in our kitchen yeah and it doesn't

have to be just apple cider actually I'm really liking white vinegar these days I love ACV and apple cider vinegar but the white vinegar is kind of like it has a different uh texture to it which I I'm quite enjoying today but yeah any vinegar works and you can also have it as a dressing on your food and white vinegar is great because uh white vinegar

actually you can use it if you have a burnt pot my mother taught me this you put white vinegar in the pot and you boil it on the stove and the vinegar just it just gets all the burnt stuff off the top oh cool it's great yeah and it's been used for centuries you know in the 18th century in the 18th century mark they used to

give vinegar teas to people with type 1 diabetes so we've known culturally that vinegar is something that can be used for yeah for diabetes and you know in countries like Iran apple cider vinegar has been made for just generations and generations and people know it as a health promoting ingredient but only now today do we actually understand the mechanism and that's what I love so much

about these hacks too is that yesterday we have the modern science evidence for explaining how they work but actually culturally they've been around for a very long time incredible yeah vinegar has been around for a while and and uh you should you take it like a few tables would be for every meal or just you're having a carbohydrate meal or you do it once a day

uh mostly the most effective time to take it would be before a high carb meal so that's the best time to take it um but otherwise you know even if you take it for example first thing in the morning some studies show that just taking it in the morning also has a long-term impact so anytime is fine and in the method as long as you have

one tablespoon a day you do it whenever but the most effective time is before a high carb meal so if I want to have my favorite chocolate cake that's a good time to have it so I'm in Italy right now so if I wanted to have a little pasta I would just have like a teaspoon of vinegar or tablespoon in some water you could even have

so in instantly you know they have antipasti which is again like culturally the veggies first kind of the tradition yeah and so put some vinegar on there and you're taking off two hacks in one and you're doing the glucose goddess method perfectly from Italy there you go your veggie starter is the next fourth one so it's really the fiber that has the biggest impact on the

venue that's why you use that right yeah so fiber is remarkable and we don't get nearly as much fiber as we need to get and so in week three of the method we do something very simple we add a plate of vegetables to the beginning of one of our meals so most people do that before lunch or before dinner instead of before breakfast because that's a

lot of veggies in the morning and so by doing this you're really harnessing the power of the fiber and the veggies and fiber is she's a superwoman like she's so wonderful amazing and we need more of her in our lives and she does a few amazing things first of all she is going to coat the upper part of your intestine and as I said prevent too

many glucose molecules from coming through to your bloodstream too quickly and second fiber feeds your gut bacteria which is also very very important and healthy and by having it by having the veggies at the beginning of the meal that's when you're going to be able to get the most power out of them and the antipasty is a really good example of that being already culturally something

we've been doing for a long time and I'm France I'm France I'm French and in France we have which is raw veggies at the beginning of a meal again you know we've been doing this people have known this for a long time but we've lost touch with these very key straightforward principles that are really important to helping our health so week three a veggie starter once

a day and there are no studies on exactly the right amount to have from my experience it seems that if your veggie starter makes up about 30 of your meal that's a really good thing to aim for and the veggies can be raw they can be cooked they can be dressed for example with a vinegar dressing as well to you know take off two hacks in

one I have lots of wonderful recipes in the book like my favorite French asparagus recipe my mom's slow cooked leeks we have crispy kale we have tomatoes with yogurt dressing like lots of simple six ingredients or less kind of thing and so that's week three and at that point you're doing the Savory breakfast the vinegar the veggie starter this is where most of the participants in

the study told me that everything started to change really profoundly when you get to the end of that second week and you start the veggie starter you feel like a completely new person and again it wasn't hard because you could do whatever you wanted the rest of the time you just added these principles like gentle Giants and your glucose slowly studied inflammation goes down hormones rebalance

you're less hungry you sleep better it's really transformative and I'm so excited that it's been so well received so yeah well it's great you make such complicated science into these practical hacks and tips that everybody can use that are not that complicated and people can understand them and and make them as regular habits which I really love um the last the last bit was was moving

after you eat and this is really interesting because um people often eat dinner and then they go sit in the couch and watch TV right it's absolutely the worst thing you can do um and and my grandfather was was from a family who had lots of heart attacks in their 50s bypasses heart attacks all kinds of stuff he didn't really get it until he was in

his 80s and he got some angina then it was fascinating was that he he was deaf so he was a physical laborer most was like you know throwing newspapers on the New York Times truck but at night after dinner he always liked to feed the Alley Cats who live in New York City and he would go out and scratch of food and he would like find

the Alley Cats he would just walk the streets of New York after dinner and he was super thin and healthy and he was doing handstands at 80 years old so I think you know I think that moving thing is a thing and now we have the science behind it so can you talk about the science behind why moving after eating is such a critical thing to

do yes and again I I love that story and I love cats so I was thinking maybe I should do that when I'm 80 and go feed all the Alley Cats I'm probably gonna end up that way to be perfectly honest so listen Movement we all know we should exercise more we all know that exercise is good for us but when is the best time to

do it and what is the best way to start so from the studies just 10 minutes of walking or of light movement after a meal can help reduce the glucose Spike of your meal significantly and why is that because every cell in your body uses glucose for energy okay and that also goes for your muscles your muscles when they contract they need energy to do so

in the first place they will look is in your bloodstream for extra glucose they can use and burn and contract and so we can use this to our advantage and so here's the hack 10 minutes of movement after one meal a day within about 90 minutes of the end of your meal so you don't have to get up and immediately do a bunch of push-ups you

can wait a little bit 90 minutes is when the glucose Spike will reach its maximum and so you want to move and use your muscles before that so you can capture some of that extra glucose and lower the spike now what can you do okay so you can walk Feed The Alley Cats we love that you can also do even simpler stuff to get started for

example if you're in the habit of sitting on your couch after dinner you can still do that but as you're sitting on the couch how about you start doing some calf raises so you push up onto the balls of your feet up and down you do that for 10 minutes that activates a muscle in your calf called the soleus muscle which is surprisingly good at soaking

up glucose from your bloodstream and that's a muscle we use for walking so again this walking connection you can also grab like a big bottle of water do some bicep curls while you're watching Netflix of course you can like clean your apartment do the dishes do the laundry you can also do intense stuff you can go ice skating whatever floats your boats but those 10 minutes

are going to be so powerful to help your body use some of that fuel you just ate and most of us give our body too much fuel and that's where the problems start happening and so your muscles really become your greatest allies in your journey to steady glucose so that's the hack week four 10 minutes of movement whatever you want and by the end of it

all you have these four very simple yet profoundly transformative new habits in your day-to-day and then you're a new person and you can go and go after your dreams and follow your passion and do things you've always wanted to do and be really proud of yourself and that's such a simple set of things that I think people should follow just from listening this they should definitely

get your book which is out now it's called the glucose goddess method a four-week guide to cutting Cravings getting your energy back and feeling amazing is there anything else you want people to know that you've learned in this process of being the glucose goddess before we go say something and this I want to share this because for me it was just the beginning of my healing

so after I broke my back and I had all these mental health issues for almost a decade um I was super lost and I was confused about what I needed to do to feel good in the morning I felt like my body was this black box I felt like my body was almost like an enemy you know because I couldn't understand it I didn't know how

to fix it and I felt like it was working against me and I was getting all this brain fog and I was just like why are you doing this to me body and then as I learned about glucose in the science I got an Insight which is that the symptoms that I had been feeling for all these years they were actually messages they were actually my

body trying so hard to communicate with me that brain fog that exhaustion those pimples you know that was my body's language trying to be like Jesse SOS glucose bikes health so next time and even you know the the fat gain on our body often your body puts on fat because it's trying to protect you and it's trying to keep you alive right the more fat you're

able to put on the longer you'll be protected against type 2 diabetes so we just have to switch a little bit how we think about it all your body is trying to save you your body is trying to keep you alive symptoms are messages and I hope that you know on this journey of steady glucose you can get to where I got which is realizing my

body is my partner and creating a connection again a friendship you know between me and my body and I have a cookie but I go for a walk afterwards so we have like we have an agreement [Laughter] no not 10 minutes but we can put in places you know these easy principles that help us reconnect with our body and create more of a partnership instead of

this Black Box Thing thank you for what you do Jesse this is such important work and you make it so simple and clear for people you kind of learn the hard way yourself you've translated that into your life's work it's just beautiful to see um thank you for being on the podcast all of you who are listening if you've loved this podcast please share your friends

and family on social media leave comments have you learned to regulate your blood sugar subscribe whenever you get your podcast and we'll see you next week on The Doctor's Pharmacy if you love that last video you're going to love the next one check it out here well we've realized that it's not about drugs killing cancer it's about our bodies taking care of itself and wiping out

those cancers so immunotherapy which is what you were just bringing up is an entirely new approach of enhancing our own body's defenses