The life changing power of balancing your blood sugar with Jessie Inchauspe

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A LiSTNR production.

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This is Crappy to Happy and I am your host, Cass Dunn
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I'm a clinical and coaching psychologist and mindfulness meditation teacher

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and of course author of the Crappita Happy books. In

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this show, I bring you conversations with interesting, inspiring, intelligent

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people who are experts in their field and who have

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something of value to share that will help you feel

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less crappy and more happy. Imagine if you could reduce

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symptoms as wide ranging as fatigue, cravings, anxiety and depression, acne, diabetes,

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poor sleep, and even fertility issues just by making a

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few small changes to how you eat. In her new

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book Glucose Revolution, The life Changing Power of balancing your

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blood sugars, biochemist Jesse and Chowseby says you absolutely can,

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and she has got the science to prove it. After

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struggling with her own health, Jesse discovered almost by chance,

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that many of her issues were directly related to glucose spikes.

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She deep dived into the science and learned that there

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are many small changes you can make to your diet

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without totally cutting out cake or pasta, that will regulate

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your glucose and deliver both short term and long term

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massive health benefits. She started an Instagram page to see

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if anybody else would be interested in what she was

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learning about how to hack your blood sugar levels, and

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with almost half a million followers, it turns out people

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are very, very interested. In today's chat, Jesse shares with

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me some of her best hacks for reducing those glucose

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spikes regulating your blood sugar and I have already started

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implementing her hacks and let me tell you the effects

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have been amazing. I hope that you enjoy this chat

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with Jesse. Jesse and Chowsby aka the Glucose Goddess. Welcome

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to the Crappy to Happy Podcast.

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Thank you for having me, Cass.

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Jesse, you are people who are unfamiliar. You are the

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glucose Goddess on Instagram. You have a huge social media following.

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You've just released a book called The Glucose Revolution, which

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I've been reading and loving. Before we dive into all

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things glucose, can I just get a bit of the

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Jesse and Chelsea backstory? How did this all come about?

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Oh? Yeah, how far do you want me to go?

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Well?

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I heard you had a degree in mathematics and you

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were building apps. Can we go to there, because how

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you went from there to this is quite an interesting story.

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Right absolutely. So I have an undergrad degree in mathematics

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and I was studying math in London, and then this

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event happened that sort of changed my entire life and

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got me to this place today talking to you about glucos. So,

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when I was nineteen, I had an accident and I

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broke my back. I had very intense surgery. Physically, I

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recovered quite quickly from the surgery, but mentally I was

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not okay. For a really long time. I was suffering

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a lot, a lot of anxiety, depression, just I was

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incapable of being alone. I just didn't want to live anymore.

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It was tough. Cass and I, at that young age,

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realized that the most important thing we have, the most

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valuable thing we have in life, is our health, and

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I needed to figure out how to get mine back.

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I needed to figure out what to do to wake

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up in the morning feeling good. So I went on

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a journey to sort of reconnect with my body, and

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that journey took me a few places. First I went

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to grad school and I studied biochemistry. Then I went

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to San Francisco, where I worked in a genetics startup

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for five years. And while I was there, I discovered

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the world of glucose, or blood sugar, and I realized

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that one of the reasons I was suffering so much

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it was because I was having these big glucose spikes

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every day and they were leading to many consequences in

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my physical and mental health. And then I realized that

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I wasn't alone, that ninety percent of us actually experienced

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glucose spikes every day. And so I healed myself by

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discovering how to avoid these spikes. And now my you know,

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my life's work is to help others do the same.

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Amazing.

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And so just that's San Francisco, that Silicon Valley job.

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I found this so interesting when I was reading it

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in your book. So you were responsible or part of

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a team developing an app to monitor glucose continually, right,

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So can you just talk about that for a second,

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like what that was that you were working on, because

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this is how it all started for you, wasn't it.

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Yeah? It was so Actually what was happening is that

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inside this company, this tech startup, we were always testing

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new devices, new technologies because it's Silicon Valiant. It's what

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you do, you know, when new things pop up, you

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pilot them internally, you see if there's anything interesting there.

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And so we had the opportunity to try out these

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devices called continuous glucose monitors, which are devices that are

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designed for diabetics, for people with diabetes in the US

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need a prescription to get them. And they looked like

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small white circles, kind of the size of like a macaroon,

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and you put them on the back of your arm,

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and there's a piece of fiber that is underneath your

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skin and that measures your blood sugar or your glucose

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levels continuously every minute of every day and shows you

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these numbers on your phone. And so I wasn't actually

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developing an app for it, but we were just exploring

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this as a as a device, as a new technology.

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And what I realized, Cass, was that actually this thing

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I had been suffering from since my accident, this mental

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health condition called depersonalization, which is kind of like a

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cousin of dissociation, which is what afflicted me. I realized

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by wearing one of these continuous glucose monitors that one

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of the triggers for these really intense, painful mental health

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episode could be glucose spikes that is very quick increases

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in my blood sugar concentration after eating. And that just

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changed everything for me, because for so many years I

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had been wondering, how the heck do I avoid these

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episodes from happening, How the heck do I feel better?

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Like I needed a clue, and this was the very

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first time I got a clue. So that was the

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beginning of the whole journey. And then I realized glucose

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spikes affect us in so many ways. There are so

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many symptoms we feel every day that are actually linked

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to them. To name a few place cravings, cravings, fatigue, infertility,

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very difficult menopause symptoms, anxiety, depression, weight gain, poor sleep, wrinkles, acne,

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roseato psoriasis, type two diabetes, fatty liver disease, heart disease, Alzheimer's.

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They all get worse the more glucose spikes you have

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in your body, And this was very tough realization. But

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also after realizing how damaging these could be, I went

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on a quest to figure out how do you avoid

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them without, you know, giving up any of the foods

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that you love and.

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That is so fascinating.

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I think we are all familiar with what it feels

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like to have a sugar crash, like to have a

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big sugar spike and then a crash, But I personally

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had no idea that there were so many other short

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term and long term consequences to these glucose spikes. And

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so what you started doing, Jesse, was basically almost becoming

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your own personal experiment, right. I mean, I know there's

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so much research behind it, but you started actually experimenting

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on yourself, mapping your glucose spikes depending on what you

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eat and how you eat it, and can you tell

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us what you like what you discovered.

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Yeah, So when I first had the device on, you know,

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it's kind of a weird experience because you see on

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your phone these sort of curves and these numbers and

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go up and down, and it doesn't make a lot

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of sense at the beginning. For example, you know, maybe

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on Monday, if I had a pizza, I would see

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a spike, but then if I had the same pizza

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on Wednesday, I would not see a spike. Or if

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I had a coffee when I was tired, I would

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see a glucose spike, But if I had a coffee

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when I was rested, I would not see a spike.

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And so I was like, there's so many things going on.

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I don't understand how this all works. So as a

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scientist that I am, I just decided to dive into

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all of the scientific research and I realized so a

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few very key things. I mean, number one, as I mentioned,

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ninety percent of us experience these glucose spikes every day

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without knowing it after eating. Number two, they lead to

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so many short term and long term consequences, some of

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the ones I just mentioned. And number three, I realized

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there were actually a set of rules that I could

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understand that would tell me whether something would spike my

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glucose levels or not. And then I discovered these hacks

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that I summarized from the research that allowed me to

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flatten my glucose curves. And these were all, you know,

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scientifically backed. But then I tested everything on myself and

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started showing people the curves of my glucose levels to

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explain to them what was happening internally. And it was

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a really very deep realization when I found out that

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everybody suffers from a symptom, like we all have something

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that's wrong. Very few of us wake up in the

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morning feeling amazing. We could all feel a little bit better,

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and ninety percent of us are having these spikes, and

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biologically we know that with every glucose spike, you're increasing

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your mental and your physical symptoms of whatever you're suffering with.

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So it was like, oh, my god, people need to

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know about this stuff. And so that's why I started

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showing people my glucose curves and putting them online so

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they could see what was happening and then hopefully learn

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and heal themselves.

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So fascinating I think also, Jesse, I mean, you're right,

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all of those things that you listed, anybody listening to

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this podcast going in.

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Tick tick tick.

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It's not me, it's my partner, my daughter, my friend,

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my mother, Like, we're all experiencing all of those symptoms,

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and I think very few of us would be making

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that connection that these things are related to glucose spikes.

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It's not just just to be clear, it's not just

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like eating a piece of cake that gives you a

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glucose spike, is it? Like, how does it work, this

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glucose spike? What does that actually mean?

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So glucose I'm going to go back a few steps.

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Glucose is your body's preferred energy source. It's like the

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gas you put in your car. So every single one

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of your cells in your body uses glucose to perform

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a function. So right now, Cas, your eye cells are

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using glucose to be able to see me on the

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screen as we're recording this podcast. Dear listener, your ear

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cells and your brain cells are using glucose to interpret

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the sound waves. Your feed cells use glucose to dance.

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I mean, every single and your body uses glucose for energy.

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And we get glucose through the food that we eat,

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primarily through anything that we eat that is either starchy

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so bread, pasta, rice, potatoes, et cetera, or through anything

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that is sweet. So we're talking fruit, anything made from fruit, dessert,

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ice cream, cookies, cakes, whatever you name it. Every time

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you eat something starchy and something or something sweet, you're

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giving your body glucose for energy. And now you might think, okay, well,

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if that's the case, If my body needs glucose for

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energy and I get it through the food I eat,

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why don't I just eat way more starchy and sugary

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foods so my body has way more energy. The thing is,

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it's actually not how it works. It's kind of like

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when you have to take care of a plant at home,

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and if you give the plant too much water, it drowns.

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And for example, if you give a human, you know,

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too much oxygen, they pass out. And in the same way,

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if you give a human too much glucose, problems start

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happening within your cells start becoming stressed out, you age

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more rapidly, inflammation increases in your body, there's more likelihood

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of weight gain, and then so many consequences, you know,

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from having unstable mood, to experiencing cravings all day, to

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being really tired and fatigues to polycystic ovarian syndrome. I mean,

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there's a lot of stuff that comes as a consequence

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of glucose spikes. And what I realized cas is that

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it's actually not just about cutting out starchy and sweet

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foods to keep your glucose level steady and avoid the spikes,

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because personally, like I want to eat cake, I don't

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want to not eat cake, and I want to eat pasta.

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I mean that it just makes me really happy. And

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so what I did is I figured out how we

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can keep eating these starchy and sweet foods that we

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love without having glucose spikes. And that's the key. In

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that way, we can start healing our body without giving

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up all of the foods that we love.

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So is another option for somebody, Like, if somebody really

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is willing to go down that path, if they did

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cut out all starchy food and sweet food, would that

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be another way that they could keep their glucose levels stable.

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Yeah, that's definitely a way you can do it. And

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that's kind of the principle of like very low carb diets. Yes. Unfortunately, yeah, Unfortunately,

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it's not always super straightforward. So first of all, these

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diets are can be quite difficult for people to adhere to.

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And then the foods that have been marketed or labeled

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as like low carb or kito for example, a lot

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of processed foods that you find that have been labeled

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this way actually contain a bunch of other unhealthy things.

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So it's not that simple. But yes, if it's done properly,

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like a low carb diets can definitely help to that.

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00:13:54.720 --> 00:13:56.759
And that's what I found really interesting that you explained

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00:13:56.799 --> 00:13:59.159
in your book, Jesse, because you know, I think that

248
00:13:59.240 --> 00:14:03.240
at the moment is so much, you would agree, confusing

249
00:14:03.559 --> 00:14:06.720
and contradictory information about how we should be eating and

250
00:14:06.759 --> 00:14:11.679
what we should be eating, everything from quito to vegan

251
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to gluten free, there's every option out there. You're basically

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saying that we can cut through all of that noise

253
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and simplify this whole thing if we just focus on the.

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00:14:25.279 --> 00:14:30.360
Glucose absolutely, Because imagine your body is like a plane

255
00:14:30.399 --> 00:14:32.919
and I really love using this image. And your body

256
00:14:33.000 --> 00:14:36.519
is this plane, and you are the pilot in the cockpit,

257
00:14:36.639 --> 00:14:39.879
and your job is to keep this plane flying. Your

258
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job is to keep yourself feeling good and your health

259
00:14:43.240 --> 00:14:47.000
being okay. The problem is, Cass, we don't know how

260
00:14:47.039 --> 00:14:50.200
the heck this plane works. You're in the cockpits of

261
00:14:50.200 --> 00:14:52.279
your body, and you're like, I have no clue. Should

262
00:14:52.320 --> 00:14:54.840
I go vegan, Should I go paleo? Should I go

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00:14:54.879 --> 00:14:56.600
the carbs? Should I go what should I do? Should

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00:14:56.639 --> 00:14:58.919
I stop eating? Like? What do I need to do

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here to feel good? And actually, I'm here to tell

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you that there's one lever in your cockpit that if

267
00:15:05.600 --> 00:15:08.320
you learn about how it works, and if you learn

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how to keep it in its correct position, in a

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00:15:10.679 --> 00:15:14.440
steady position, basically your plane stays up, stays in the air,

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and a lot of things start falling into place. And

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that lever is your glucose levels. And really, if you

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focus on optimizing it then using the hacks that I share,

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then a lot of stuff starts getting better. First of all,

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you're not hungry all the time, you're not craving all

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this other processed foods all the time. Your mood is

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more stable, your body just feels like it works better.

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You sleep better, so you make better food choices, You

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feel lighter, you have more energy, so a lot of

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things fall into place. And then if you want to

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go even further and figure out even more stuff, that's fine.

281
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But most people just get a huge benefit from just

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focusing on glucose levels, getting that steady, and it solves

283
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a lot of issues.

284
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Yeah, I think there would be people jumping for joy

285
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the idea that that can continue to eight pasta on

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bread still find a way to avoid those spikes and

287
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to keep their glucose levels stable. I was just thinking

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as you were talking, like, there's members even in my

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own immediate family at the moment, who are going down

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that Keto path. And I don't want to bag keto,

291
00:16:14.960 --> 00:16:17.080
like I don't really know enough about it, but they

292
00:16:17.120 --> 00:16:19.320
get all these great results. They feel amazing and they're

293
00:16:19.360 --> 00:16:21.759
losing weight, but they find it really hard to stick

294
00:16:21.799 --> 00:16:24.759
to long term. You know, something comes up and they're

295
00:16:24.799 --> 00:16:27.879
off the keto wagon and it's challenging. Anything like that

296
00:16:27.919 --> 00:16:29.559
can be challenging for people.

297
00:16:29.919 --> 00:16:32.559
It can be very challenging. And I think also what

298
00:16:32.600 --> 00:16:35.519
I'm trained to arm people with an indegos revolution the

299
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book is an understanding from within, an understanding of the

300
00:16:39.360 --> 00:16:42.440
science and how your body actually functions, so that you're

301
00:16:42.480 --> 00:16:45.840
not just following the next fad diet without really understanding

302
00:16:45.879 --> 00:16:49.039
what's happening. Like when you understand your glucos levels and

303
00:16:49.320 --> 00:16:51.879
the biochemistry of your body, then you can make really

304
00:16:51.879 --> 00:16:55.960
informed choices and you're fully conscious about how you're eating

305
00:16:56.039 --> 00:16:59.639
and how it's affecting you. I think it's very detrimental

306
00:16:59.679 --> 00:17:02.200
if we just, you know, jump on something without understanding it,

307
00:17:02.360 --> 00:17:04.279
and then it's really hard to maintain, and it can

308
00:17:04.359 --> 00:17:06.960
cause so much guilt and suffering, and then you try

309
00:17:07.000 --> 00:17:08.839
the next diet and you get all the weight back.

310
00:17:09.440 --> 00:17:12.119
My work is really not about a diet. It's about

311
00:17:12.160 --> 00:17:15.000
principles that help your body function well, and it's all

312
00:17:15.039 --> 00:17:18.079
based on the biology and biochemistry of your body, and

313
00:17:18.160 --> 00:17:20.720
it's extained in a really fun way so anybody can

314
00:17:21.039 --> 00:17:23.559
understand it. One of my first readers of the book

315
00:17:23.680 --> 00:17:26.079
was my fourteen year old brother, who read the whole

316
00:17:26.119 --> 00:17:28.319
thing very quickly, and he was like, this amazing. So

317
00:17:28.680 --> 00:17:30.440
if you can read it, anybody can read it.

318
00:17:31.000 --> 00:17:33.240
I would concur As I was reading, I thought, this

319
00:17:33.279 --> 00:17:38.799
is amazing because you, Jesse, have this gift of taking

320
00:17:38.880 --> 00:17:43.559
what is really fairly complex kind of bio chemistry and

321
00:17:43.640 --> 00:17:48.559
scientific principles and making it so simple, so easy to understand.

322
00:17:48.640 --> 00:17:51.920
And I think that is you know, this is obviously

323
00:17:52.000 --> 00:17:55.000
why your Instagram account just took off like it did too,

324
00:17:55.039 --> 00:17:58.839
because you do these cutest little graphs going when I

325
00:17:58.920 --> 00:18:02.920
eat pasta, this is what happens to my glucose when

326
00:18:02.960 --> 00:18:05.279
I eat this before my pasta, this.

327
00:18:05.119 --> 00:18:07.960
Is what happens. Oh, I can understand that.

328
00:18:07.960 --> 00:18:11.920
That's simple, Like, that's like I get that. Really, you've

329
00:18:11.920 --> 00:18:15.279
done such an amazing job. Congratulations that so much, Thank

330
00:18:15.319 --> 00:18:15.799
you so much.

331
00:18:16.200 --> 00:18:18.359
I really I really love explaining science in the fun way,

332
00:18:18.400 --> 00:18:21.039
so I'm so happy that it resonates with you. Thank you.

333
00:18:21.319 --> 00:18:23.759
My daughter's fifteen and she's all into gym and fitness

334
00:18:23.799 --> 00:18:25.480
and health at the moment. And I've been saying you

335
00:18:25.599 --> 00:18:27.640
have to read this book like you have to and

336
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you will.

337
00:18:28.240 --> 00:18:30.359
You can read this book like it's not complex, it's

338
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really simple.

339
00:18:31.480 --> 00:18:33.480
But Jesse, let's get to the hacks now, because everybody

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00:18:33.519 --> 00:18:34.880
listening is going, okay, so what do I do?

341
00:18:35.000 --> 00:18:35.279
Tell me?

342
00:18:35.319 --> 00:18:35.680
How do I?

343
00:18:35.880 --> 00:18:36.559
How do I do this?

344
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And obviously the books available now if anybody wants to

345
00:18:39.240 --> 00:18:40.599
go and by it, and I would recommend that you do.

346
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But what are some of the key things that we

347
00:18:42.839 --> 00:18:44.799
can do, like the really simple things that we can

348
00:18:44.880 --> 00:18:47.720
do to help us to regulate our glucose.

349
00:18:48.319 --> 00:18:50.960
So the easiest thing you can start with is eating

350
00:18:51.000 --> 00:18:54.480
your food in the right order. So the science shows

351
00:18:54.559 --> 00:18:58.960
us cast that a meal can have a vastly different

352
00:18:59.000 --> 00:19:03.519
impact on your glugo levels depending on the order in

353
00:19:03.640 --> 00:19:07.759
which you eat the elements of the meal. So the

354
00:19:07.799 --> 00:19:11.319
magical order that allows you to reduce the glucose spike

355
00:19:11.400 --> 00:19:15.039
of a meal by up to seventy five percent is

356
00:19:15.480 --> 00:19:21.680
vegetables first, proteins and fats second, starches and sugars last.

357
00:19:22.039 --> 00:19:25.119
So let's say that in front of you, you have

358
00:19:25.480 --> 00:19:31.759
I don't know some chicken, some rice, some broccoli, half

359
00:19:31.799 --> 00:19:35.119
an avocado, and dessert. The best order to eat these

360
00:19:35.119 --> 00:19:39.240
foods in to reduce the glucosepike is the vegetables first,

361
00:19:39.400 --> 00:19:42.519
so the broccoli, then the protein and the fat, so

362
00:19:42.640 --> 00:19:45.960
the chicken and the avocado, then the starch the rice,

363
00:19:46.039 --> 00:19:48.440
and then the sugars the dessert. And if you do

364
00:19:48.480 --> 00:19:50.559
it this way, you can cut the glucose spike of

365
00:19:50.559 --> 00:19:53.000
the meal by as I mentioned, up to seventy five percent.

366
00:19:53.359 --> 00:19:56.240
And so what that means is you can eat the

367
00:19:56.359 --> 00:19:59.440
exact same meals as you usually do. You don't have

368
00:19:59.480 --> 00:20:03.240
to change what you're eating, but just by eating their

369
00:20:03.279 --> 00:20:05.880
food in the right order, you can start helping your

370
00:20:05.920 --> 00:20:08.799
body process the meal batter. You can avoid the spikes

371
00:20:09.160 --> 00:20:12.920
that lead to inflammation and aging and weakend and mood,

372
00:20:12.960 --> 00:20:17.359
deregulation and hormonal issues. And this is really a very

373
00:20:17.400 --> 00:20:20.519
simple way to start. And when people do this for

374
00:20:20.599 --> 00:20:23.960
a day even they start feeling the difference. It's really

375
00:20:24.079 --> 00:20:24.680
that easy.

376
00:20:25.039 --> 00:20:27.720
Yeah, I will. I have started just since I've been

377
00:20:27.720 --> 00:20:29.839
reading your book too. And my biggest issue at the

378
00:20:29.839 --> 00:20:32.880
moment is that I have this like low energy, Like

379
00:20:32.920 --> 00:20:35.799
my energy just dips after lunch. I'm sure, that's a

380
00:20:35.799 --> 00:20:39.160
really common problem. So for me, like a really good

381
00:20:39.240 --> 00:20:41.480
days if I can power through the whole day with

382
00:20:42.000 --> 00:20:45.920
consistent energy levels. And I have definitely noticed that difference too,

383
00:20:46.000 --> 00:20:47.920
So I'm here for it.

384
00:20:47.960 --> 00:20:48.680
I'm on board.

385
00:20:48.799 --> 00:20:52.799
Yeah, awesome, it's wonderful. I'm so happy for you. Awesome.

386
00:20:52.960 --> 00:20:54.039
Yeah, it does make a difference.

387
00:20:54.079 --> 00:20:56.799
Even when my husband cooked me this most amazing like

388
00:20:56.960 --> 00:20:59.960
prawn curry dish last night and it had all green

389
00:21:00.079 --> 00:21:02.400
vegetables in it. It was amazing, a coconut milk, and

390
00:21:02.519 --> 00:21:04.640
I was going through it and picking out the bits

391
00:21:04.680 --> 00:21:06.480
of grain vegetable and eating them first.

392
00:21:07.720 --> 00:21:09.920
So I have to say, cass, So if it's a

393
00:21:09.960 --> 00:21:12.200
meal that you're having that's like a mixed meal, but

394
00:21:12.319 --> 00:21:14.839
everything is mixed together, what I would recommend so that

395
00:21:14.880 --> 00:21:17.599
you don't turn this into like a complicated sucrestfood event.

396
00:21:17.759 --> 00:21:19.640
I mean, kudos to you, but that sounds like a

397
00:21:19.640 --> 00:21:21.720
lot of work where you can do to get the

398
00:21:21.720 --> 00:21:25.200
same benefits without having to break the whole you know,

399
00:21:25.319 --> 00:21:28.759
mixed dish together is you can just add a vegetable

400
00:21:28.839 --> 00:21:32.000
based starter to the beginning of your meal. So before

401
00:21:32.039 --> 00:21:33.720
the curry, what you could do is have like a

402
00:21:33.759 --> 00:21:37.680
little spinach salad, or it's asparagus season, like a few

403
00:21:37.720 --> 00:21:42.119
heads of asparagusism olive oil. And because when we do this,

404
00:21:42.279 --> 00:21:45.279
what's actually happening is that the fiber from the vegetables

405
00:21:45.559 --> 00:21:49.359
comes and coats the inside of our intestinal walls and

406
00:21:49.599 --> 00:21:52.880
creates this protective mesh. And this mesh allows your body

407
00:21:52.960 --> 00:21:56.880
to not absorb too much glucose coming down afterwards. So

408
00:21:56.920 --> 00:21:58.960
that's what I would do. In that case, I would

409
00:21:59.000 --> 00:22:01.440
just add a veggie starter so they get the benefits

410
00:22:01.480 --> 00:22:03.960
of that having to break up the whole beautiful dish.

411
00:22:04.319 --> 00:22:06.119
Yeah no, no, it was fine.

412
00:22:06.240 --> 00:22:09.680
But so that's another really good hack, right, that's really important.

413
00:22:10.079 --> 00:22:13.400
Start every meal with a vegetable. Yeah yeah, and that

414
00:22:13.440 --> 00:22:16.440
can be anything. So that could just be like just

415
00:22:16.480 --> 00:22:21.880
some sliced up tomato or cucumber and some tahini or

416
00:22:22.400 --> 00:22:24.599
making things up now exactly, is this right? So just

417
00:22:24.680 --> 00:22:27.720
any sort of can be raw cooked, doesn't matter exactly.

418
00:22:27.920 --> 00:22:30.119
Just line your stomach with a vegetable first.

419
00:22:29.920 --> 00:22:32.559
Exactly, and just think about like your favorite way to

420
00:22:32.599 --> 00:22:37.519
cook vegetables For me personally, it's oven roasted cauliflower or

421
00:22:37.559 --> 00:22:40.079
with some sea salts and tahini and some lemon like,

422
00:22:40.160 --> 00:22:43.279
that's my favorite, just kind of vegetable right now, and

423
00:22:43.359 --> 00:22:45.599
so just think about that, yeah, and then just make

424
00:22:45.640 --> 00:22:47.519
a little portion of that before every one of your

425
00:22:47.559 --> 00:22:49.839
meals and have that first, and you'll start getting a

426
00:22:49.839 --> 00:22:52.359
lot of the bluecos benefits.

427
00:22:54.799 --> 00:22:58.039
I hope that you're enjoying this conversation and realizing the

428
00:22:58.119 --> 00:23:01.039
benefits of positivity in your own life. If you are

429
00:23:01.160 --> 00:23:03.880
enjoying the show, please be sure to like and subscribe

430
00:23:03.880 --> 00:23:06.240
so that you get notified when you apps drop and

431
00:23:06.319 --> 00:23:08.720
head on over to Apple Podcasts or wherever you listen

432
00:23:08.799 --> 00:23:18.359
and leave us a rating and review. Just before I

433
00:23:18.359 --> 00:23:20.440
got onto this call, I hadn't had breakfast. I'm not

434
00:23:20.519 --> 00:23:22.000
much of a breakfast person. I don't know if that's

435
00:23:22.000 --> 00:23:23.400
a bad thing. I tend to be a two coffee

436
00:23:23.440 --> 00:23:24.880
is kind of a person. I was going to ask

437
00:23:24.960 --> 00:23:26.759
you if you're a person who gets up and just

438
00:23:26.799 --> 00:23:29.880
has coffee, it is with like a milky coffee. I'm

439
00:23:29.920 --> 00:23:32.119
still a soy milk person. I haven't switched to almond

440
00:23:32.200 --> 00:23:33.039
or oat or anything.

441
00:23:33.400 --> 00:23:34.519
Should I be having something.

442
00:23:34.319 --> 00:23:37.000
Before the coffee? Or is when I get up on

443
00:23:37.039 --> 00:23:40.519
an empty stomach? How bad is just a flat white?

444
00:23:41.160 --> 00:23:44.039
It's not bad? Actually, what would be problematic for you

445
00:23:44.119 --> 00:23:46.720
gluco levels is let's see, if you added some sugar

446
00:23:46.799 --> 00:23:47.599
into your coffee.

447
00:23:47.680 --> 00:23:49.400
I don't do sugar perfect because.

448
00:23:49.160 --> 00:23:52.160
Then they would create a glucosepake, and then you know,

449
00:23:52.200 --> 00:23:53.680
you would have this spake and then the crash and

450
00:23:53.720 --> 00:23:55.519
you'd probably be quite tired and have a lot of

451
00:23:55.559 --> 00:23:59.160
cravings about two hours later. However, like if you're somebody

452
00:23:59.200 --> 00:24:02.319
who really loves coffee with sugar in it, then I

453
00:24:02.359 --> 00:24:06.079
would recommend that you have that after breakfast that's full

454
00:24:06.160 --> 00:24:08.599
of protein and fibrine fat so that you just curb

455
00:24:08.680 --> 00:24:11.640
the spike from the coffee. But to come back to breakfast,

456
00:24:12.519 --> 00:24:16.880
one of my other hacks is have a savory breakfast.

457
00:24:17.440 --> 00:24:19.880
So what I mean by that is in the morning,

458
00:24:20.400 --> 00:24:24.680
try to avoid eating anything sweet except whole fruit, and

459
00:24:24.720 --> 00:24:28.039
build your breakfast around protein. So it can be eggs,

460
00:24:28.039 --> 00:24:29.559
it can be cheese, it can be ham, it can

461
00:24:29.599 --> 00:24:32.240
be beans, it can be whatever, but try to avoid

462
00:24:32.279 --> 00:24:34.880
sweet things. And the reason for this is in the science,

463
00:24:35.960 --> 00:24:40.319
we see very clearly that the glucose spike that your

464
00:24:40.400 --> 00:24:48.000
breakfast creates or doesn't create, will essentially dictate your hunger

465
00:24:48.039 --> 00:24:52.240
and craving levels for the entire following day. So if

466
00:24:52.240 --> 00:24:55.319
you're somebody who's been having for their whole life a

467
00:24:55.359 --> 00:24:58.119
breakfast that causes a glucose spike, like I used to

468
00:24:58.119 --> 00:25:01.759
have Natella crape every morning for breakfast, I was always

469
00:25:01.960 --> 00:25:05.240
super hungry at eleven. I mean, my stomach would just

470
00:25:05.319 --> 00:25:08.359
be in so much pain, you know, And I just

471
00:25:08.400 --> 00:25:10.880
thought that was normal, And I thought it was normal

472
00:25:10.920 --> 00:25:13.759
that I'd get really tired after eating, et cetera, et cetera.

473
00:25:14.119 --> 00:25:17.559
And the science shows us that irrespective of calories, So

474
00:25:17.599 --> 00:25:22.279
it's not about calories. If a breakfast creates a smaller

475
00:25:22.319 --> 00:25:26.279
glucose spike, you will be less hungry before lunch and dinner,

476
00:25:26.519 --> 00:25:29.559
you will have fewer cravings, and overall, you know, your

477
00:25:29.559 --> 00:25:31.920
hormones and your mood levels will be steadier throughout the

478
00:25:32.000 --> 00:25:35.680
day and you'll have more steady energy. So if you

479
00:25:35.680 --> 00:25:38.720
haven't done already switched to a savory breakfast, that's really key,

480
00:25:38.920 --> 00:25:43.279
and you feel so different, it's absolutely unreal. And then

481
00:25:43.279 --> 00:25:45.079
if you love sweet stuff and if you're used to

482
00:25:45.119 --> 00:25:48.480
having I don't know, pastries or an untella crave for breakfast,

483
00:25:49.440 --> 00:25:52.279
the best time to eat them is actually for dessert

484
00:25:52.599 --> 00:25:55.160
after your lunch or your dinner, so you don't have

485
00:25:55.200 --> 00:25:57.680
to get rid of them completely in your day, just

486
00:25:57.960 --> 00:26:01.119
change the time that you eat them. And as a result,

487
00:26:01.200 --> 00:26:03.640
you're still having other pleasure and enduring the delicious food.

488
00:26:04.160 --> 00:26:08.000
Your body biologically is becoming much less stressed, and you're

489
00:26:08.039 --> 00:26:10.440
helping yourself heal from whatever you're suffering from.

490
00:26:11.000 --> 00:26:16.039
I feel like this is just so simple and what

491
00:26:16.119 --> 00:26:20.240
I love. I'm all about, you know, self kindness, I

492
00:26:20.400 --> 00:26:26.000
you know, and self compassion and the whole food you know,

493
00:26:26.039 --> 00:26:29.599
the whole food topic and food and weight and health.

494
00:26:29.640 --> 00:26:33.799
It's just so full typically of self criticism and punishment

495
00:26:34.000 --> 00:26:37.400
and people starving themselves and not listening to their bodies

496
00:26:37.440 --> 00:26:39.279
but just and trying to you know, there's a whole

497
00:26:39.279 --> 00:26:42.200
other conversation about that. But when you say, you know,

498
00:26:42.759 --> 00:26:46.319
we're being kind to our bodies, reducing the stress on ourselves,

499
00:26:46.839 --> 00:26:49.000
it's it feels nice for me.

500
00:26:49.079 --> 00:26:49.799
It feels like.

501
00:26:50.400 --> 00:26:53.119
This is not number one, it's easy, and number two,

502
00:26:53.160 --> 00:26:56.839
it's just like the nice thing to do for our bodies.

503
00:26:57.640 --> 00:26:59.559
You know, they're working so hard for us.

504
00:27:00.359 --> 00:27:02.119
And you know, when we understand the science and we

505
00:27:02.200 --> 00:27:05.319
understand what's going on inside, this all makes so much

506
00:27:05.359 --> 00:27:08.359
more sense. And it's just really cool to be able

507
00:27:08.400 --> 00:27:11.960
to share all these scientific discoveries because I hope that

508
00:27:12.079 --> 00:27:14.720
people will take these hacks and will keep them for

509
00:27:14.759 --> 00:27:19.160
the rest of their lives because it's just biochemically much

510
00:27:19.200 --> 00:27:22.119
better for your internal health, and it's going to help

511
00:27:22.160 --> 00:27:25.079
your body thrive and age more slowly, and you're going51200:27:25.119 --> 00:27:28.079



to feel so much better. So yeah, it's not about shaming,51300:27:28.160 --> 00:27:30.799



it's not about dieting. That's not at all what we're51400:27:30.839 --> 00:27:33.680



talking about. We're talking about science backed principles that people51500:27:33.799 --> 00:27:35.960



need to know about because most of us have lost51600:27:36.000 --> 00:27:38.640



touch with what our bodies need. So I'm trying to,51700:27:39.039 --> 00:27:42.240



you know, slowly add a little stone to try to51800:27:42.519 --> 00:27:45.160



close the gap between our conscious selves and what our51900:27:45.200 --> 00:27:47.480



bodies actually need exactly.52000:27:47.759 --> 00:27:49.559



And I was going to say, just before I jumped52100:27:49.559 --> 00:27:51.200



onto this call with you, because I hadn't had breakfast52200:27:51.240 --> 00:27:53.039



on a thought for sure, my stomach's going to start52300:27:53.039 --> 00:27:55.359



growling in the middle of this conversation. And the only52400:27:55.359 --> 00:27:57.400



thing that was there was a banana, and I went52500:27:57.440 --> 00:28:00.240



to grab it, and I thought, oh, banana. I think52600:28:00.319 --> 00:28:02.599



Jesse would tell me to have some apple saud of52700:28:02.640 --> 00:28:07.160



vinegar before I eat the banana. Would that be what52800:28:07.200 --> 00:28:09.400



you would recommend, Like I've had the coffee if I52900:28:09.440 --> 00:28:11.319



was gonna have the banana, Because that's another hack.53000:28:11.359 --> 00:28:12.599



Can we talk about that one quickly?53100:28:12.839 --> 00:28:14.559



We can talk about it, but I'm just going to53200:28:14.599 --> 00:28:17.039



tell you the answer. So I would actually tell you53300:28:17.480 --> 00:28:20.000



that whole fruit is totally fine, and what you can53400:28:20.039 --> 00:28:23.559



do is actually add, for example, some nut butter to it,53500:28:24.079 --> 00:28:26.960



because nut butter contains protein and fat, and the fruit53600:28:27.000 --> 00:28:29.359



that we eat today has actually been bread, you know,53700:28:29.400 --> 00:28:33.119



for millennia millennia to be extra sweet and extra juicy,53800:28:33.200 --> 00:28:36.279



an extra full of glucose and fructose. And so by53900:28:36.359 --> 00:28:39.680



just adding something to it, either a piece of cheese54000:28:39.720 --> 00:28:41.480



or an egg or a piece of ham, or you know,54100:28:41.519 --> 00:28:43.759



some nut butter, you're helping your body. You reduce the54200:28:43.759 --> 00:28:46.640



glucose pike that the fruit would cause. So that's what54300:28:46.680 --> 00:28:49.039



I would say. But even if you don't have access54400:28:49.079 --> 00:28:51.640



to the to the nut butter, that's free, dinner would say,54500:28:51.880 --> 00:28:54.960



fruit is fine, yeah, perfect. And that's actually another hack.54600:28:55.240 --> 00:28:58.200



I call it. Put clothing on your carbs. So anytime54700:28:58.240 --> 00:29:01.799



you eat something sweet or starchy, add some protein, fats,54800:29:01.880 --> 00:29:03.599



or fiber to it so that you know you just54900:29:03.640 --> 00:29:07.319



help your body not experienced a bluecosepike. So now apple55000:29:07.319 --> 00:29:11.440



sided vinegar, yes, let's talk about it. Yeah. So I55100:29:11.519 --> 00:29:13.240



when I first heard about this cast, I was like,55200:29:13.279 --> 00:29:17.599



oh my god, another fad like weird thing. Please stop55300:29:17.640 --> 00:29:22.119



telling me about detoxing and stuff. Yeah. But actually, so55400:29:22.200 --> 00:29:24.720



I looked at the science and I was incredibly surprised55500:29:24.839 --> 00:29:31.359



because there are many really quite remarkable clinical trials, double blind,55600:29:31.519 --> 00:29:36.119



placebo controlled clinical trials showing that vinegar has a very55700:29:36.160 --> 00:29:39.440



positive effect on our health and the way our body functions.55800:29:39.799 --> 00:29:42.079



So this is the hack before eating, if you have55900:29:42.119 --> 00:29:44.839



access to it, have a tall gas of water with56000:29:44.880 --> 00:29:47.680



a tablespoon of vinegar in it. And it doesn't have56100:29:47.720 --> 00:29:49.720



to be apple sided vineger. It can be any type56200:29:49.720 --> 00:29:53.960



of vinegar, although I would recommend not balsamic vinegar because56300:29:54.000 --> 00:29:56.440



balsamic vinegar has a lot of sugar, either added or56400:29:56.519 --> 00:29:59.400



left over. And so what happens when you do this56500:29:59.640 --> 00:30:02.160



is that the glucose spike of the meal that you56600:30:02.240 --> 00:30:05.480



eat afterwards will get cut by up to thirty percent56700:30:06.079 --> 00:30:10.240



because vinegar helps your body process the glucose that's coming56800:30:10.279 --> 00:30:12.559



down better. And what it does is actually goes into56900:30:12.599 --> 00:30:15.160



your muscles, and it tells your muscles, hey, casts as muscles,57000:30:15.519 --> 00:30:18.319



whenever you see glucose coming through the bloodstream, please soak57100:30:18.400 --> 00:30:20.720



them up a bit bit faster than you usually would.57200:30:20.799 --> 00:30:24.039



It makes your muscles sort of hungry or for glucose,57300:30:24.279 --> 00:30:26.480



and so as a result, if the mill you're about57400:30:26.519 --> 00:30:29.240



to have creates a glucose spike, it'll be curbed by57500:30:29.240 --> 00:30:32.160



these hungry muscles in it from within. Another cool thing57600:30:32.160 --> 00:30:35.039



about vininger is that it helps digestion. So a lot57700:30:35.039 --> 00:30:37.440



of people who have indigestion or who feel like they57800:30:37.440 --> 00:30:39.880



have a kind of a hard time digesting foods, when57900:30:39.920 --> 00:30:43.440



they add this hack to their day, they feel better,58000:30:43.480 --> 00:30:46.319



they digest better. And in the studies, you know, it's58100:30:46.400 --> 00:30:49.359



shown that just by adding this vinegar drink once or58200:30:49.400 --> 00:30:51.519



twice a day whenever you feel like it, well, not58300:30:51.559 --> 00:30:53.599



whenever you feel like it for the studies, but in58400:30:53.640 --> 00:30:56.200



the studies it's twice a day, you're able to start58500:30:56.240 --> 00:30:59.039



putting your type two diabetes into remission and you're able58600:30:59.240 --> 00:31:02.160



to reduce you just tossterone levels as a woman if58700:31:02.160 --> 00:31:04.960



you're suffering from polycistic career in syndrome. So this is58800:31:05.079 --> 00:31:09.920



not a fad or something silly that you know, some58900:31:10.200 --> 00:31:13.920



stupid detox thing. This is actually scientifically proven to be59000:31:14.000 --> 00:31:17.200



really helpful and it's really cheap, and I hope you59100:31:17.240 --> 00:31:19.279



try it and see if you feel better, because personally,59200:31:19.319 --> 00:31:21.960



when I have my vinegar before eating, I just do59300:31:22.079 --> 00:31:25.400



not have a postmeal Luco's crash and I feel so59400:31:25.480 --> 00:31:25.960



much better.59500:31:26.160 --> 00:31:28.480



I used to drink apple cide vinegar quite a lot59600:31:28.640 --> 00:31:30.359



in the mornings. It's just a habit that I got59700:31:30.400 --> 00:31:32.440



out of. But I have to admit it was like59800:31:32.640 --> 00:31:34.799



once first thing in the morning, and I probably wasn't59900:31:34.799 --> 00:31:35.720



really aware.60000:31:35.480 --> 00:31:36.960



Of why I was doing that. I just read somewhere60100:31:36.960 --> 00:31:37.960



that that was a healthy.60200:31:37.680 --> 00:31:38.000



Thing to do.60300:31:38.480 --> 00:31:42.400



But so particularly before a meal, is that what you're saying, Jesse.60400:31:42.720 --> 00:31:45.000



That seems to be the most effective time to do it,60500:31:45.519 --> 00:31:49.000



but anytime during the day is actually beneficial. And I60600:31:49.039 --> 00:31:50.599



love what you just said that you were doing it60700:31:50.640 --> 00:31:52.319



but you didn't know why you were doing it. And60800:31:52.359 --> 00:31:53.720



I have to mention it because I think this is60900:31:53.759 --> 00:31:56.640



really interesting. So there are many cultures around the world61000:31:56.720 --> 00:32:00.960



that have traditions that we actually understand now how are61100:32:01.000 --> 00:32:03.319



good for our glucose levels. So, for example, in Iran,61200:32:04.079 --> 00:32:07.599



apple side of venegar drinking is something that's been done forever.61300:32:07.720 --> 00:32:09.559



You know, you just have it all the time. It's61400:32:09.640 --> 00:32:13.079



part of your culture. And so it's really cool to61500:32:13.119 --> 00:32:18.000



see that these passed down cultural traditions we now understand61600:32:18.039 --> 00:32:20.480



the science behind them. So that's the apposite of Vendingo61700:32:20.559 --> 00:32:21.279



story that I love.61800:32:21.799 --> 00:32:24.039



It's so true about so many things. Isn't it that61900:32:24.119 --> 00:32:25.880



all of these things we've just heard are good or62000:32:25.880 --> 00:32:28.960



they've just been tradition, and now go, oh, actually those62100:32:28.960 --> 00:32:30.200



people were really onto something.62200:32:30.240 --> 00:32:32.759



There is some science to this, Jesse.62300:32:32.960 --> 00:32:35.839



I had one more question you just mentioned before about diabetics,62400:32:36.119 --> 00:32:39.880



and you know, I think we all think of when62500:32:39.880 --> 00:32:44.000



we think about glucose and insulin, and we consider this62600:32:44.039 --> 00:32:46.599



to be like the domain of something of concern to62700:32:46.640 --> 00:32:49.839



people with tatuo diabetes. And what you've explained so well62800:32:49.920 --> 00:32:52.279



is that this is something that affects all of us62900:32:52.599 --> 00:32:55.920



with these hacks and with these changes. Is this something63000:32:55.960 --> 00:32:59.319



that people who have been diagnosed with tauchu diabetes, for example,63100:33:00.319 --> 00:33:03.319



that can actually see some really positive changes.63200:33:03.480 --> 00:33:07.720



Absolutely. So all of the studies that I base my63300:33:07.799 --> 00:33:10.319



work on have also been done in people with type63400:33:10.359 --> 00:33:14.279



one and type two diabetes and in fact, there's more63500:33:14.319 --> 00:33:17.759



studies done on people with diabetes than on people without diabetes,63600:33:17.799 --> 00:33:20.599



because for a super long time, we thought that only63700:33:20.720 --> 00:33:23.519



people with diabetes should care about their glucose levels. But63800:33:23.519 --> 00:33:26.160



then about five years ago, we discovered that that was63900:33:26.200 --> 00:33:28.799



not the case. That ninety percent of people who do64000:33:28.920 --> 00:33:33.039



not have diabetes can still often experience glucose spikes every64100:33:33.079 --> 00:33:36.519



single day, inter ranges that we thought to be only64200:33:36.559 --> 00:33:39.839



attainable by people with diabetes previously, and so now we64300:33:40.000 --> 00:33:44.480



know that it affects everybody. Everybody benefits from flattening their64400:33:44.480 --> 00:33:47.279



glucose curves and personally, you know, in my readers, in64500:33:47.319 --> 00:33:50.759



my online community, there's a bit of everything. There's some64600:33:50.799 --> 00:33:53.079



people who have type one diabetes, some people who have64700:33:53.119 --> 00:33:55.599



type two diabetes, some people who have pre diabetes. I64800:33:55.599 --> 00:33:58.000



would say a vast majority of people have not been64900:33:58.039 --> 00:34:00.920



diagnosed with any type of diet diabetes, and they're just65000:34:00.920 --> 00:34:03.119



here because they don't feel good and they just want65100:34:03.119 --> 00:34:05.000



to feel amazing when they wake up in the morning.65200:34:05.680 --> 00:34:07.440



Yeah, one hundred percent, Jesse.65300:34:07.599 --> 00:34:10.800



One last question, you walked around with a glucose monitor65400:34:10.800 --> 00:34:13.719



attached to your arm and use yourself as your own65500:34:14.159 --> 00:34:17.840



scientific experiment. Is that something that is available to people65600:34:17.840 --> 00:34:19.880



to get their own glucose monitor and do their own65700:34:19.880 --> 00:34:21.800



little experiments like where are we at with that?65800:34:22.559 --> 00:34:25.800



So currently these devices have only been improved for people65900:34:25.880 --> 00:34:28.559



with diabetes, and in most countries you need a prescription66000:34:28.800 --> 00:34:32.480



from a doctor to get them, so it's not yet mainstream.66100:34:32.599 --> 00:34:34.719



And in fact, you know, even if you are able66200:34:34.760 --> 00:34:37.800



to get access to them, the data is quite complicated66300:34:37.840 --> 00:34:40.840



to understand, like we don't really have yet a good66400:34:41.079 --> 00:34:46.039



sort of mainstream wellness glucose monitor situation, and it can66500:34:46.079 --> 00:34:48.280



be a little bit daunting and stressful to try to66600:34:48.320 --> 00:34:51.119



interpret the data. So if you do get a glucose monitor,66700:34:51.159 --> 00:34:53.199



I just recommend that you look a little bit at66800:34:53.199 --> 00:34:56.440



the content that I share Instagram or my book or wherever,66900:34:56.599 --> 00:34:59.119



so you can get educated about what matters and what67000:34:59.159 --> 00:35:02.320



doesn't matter how to interpret it. But I will also67100:35:02.360 --> 00:35:04.679



say that you can get a lot of benefits just67200:35:04.719 --> 00:35:07.800



by reading the hacksa Day show, because I've not only67300:35:07.840 --> 00:35:10.440



gone into all of the science, but I've also illustrated67400:35:10.480 --> 00:35:13.000



the science with my own glucose curves. So you don't67500:35:13.039 --> 00:35:15.519



need a glucose monitor to get started and start seeing67600:35:15.519 --> 00:35:16.079



the benefits.67700:35:16.159 --> 00:35:18.079



Yeah, right, I think that's a really good point to67800:35:18.199 --> 00:35:20.320



make that this is not like a study of one.67900:35:20.480 --> 00:35:24.400



Because you were monitoring your own glucose levels, you're basically68000:35:24.519 --> 00:35:27.400



validating what has already been proven in the research.68100:35:27.559 --> 00:35:30.920



Right, So yeah, showing time, illustrating.68200:35:30.480 --> 00:35:33.159



Yeah, exactly, Yeah, illustrating exactly.68300:35:32.880 --> 00:35:37.760



Perfect, Jesse, this is life changing. I'm so excited for you.68400:35:37.800 --> 00:35:41.800



Congratulations on the book. It's amazing. I'm telling everybody about it. Literally,68500:35:42.000 --> 00:35:45.239



I haven't stopped talking about it. Thank you for your68600:35:45.280 --> 00:35:47.840



time today on the Crappy to Happy podcast.68700:35:48.000 --> 00:35:52.639



Thank you kas for having me. It was an absolute pleasure.68800:35:52.199 --> 00:35:57.840



That's Jesse's book, The Glucose Revolution, The life changing Power68900:35:57.880 --> 00:36:00.840



of Balancing your blood Sugars, is available right now at69000:36:00.880 --> 00:36:03.280



all good bookstores or put a link to order in69100:36:03.320 --> 00:36:05.639



the show notes. And do make sure you check out69200:36:05.639 --> 00:36:07.400



her fabulous Instagram account.69300:36:07.559 --> 00:36:09.360



It is at Glucose Goddess, and.69400:36:09.320 --> 00:36:11.519



You'll see what I mean about the really great graphics69500:36:11.559 --> 00:36:14.000



that she posts that show you in real time how69600:36:14.039 --> 00:36:17.440



these small changes can absolutely make a huge difference to69700:36:17.519 --> 00:36:21.119



your glucose levels. Don't forget that my three books, Crappy69800:36:21.199 --> 00:36:24.960



to Happy are all available on audible right now free.69900:36:25.320 --> 00:36:27.559



If you are an audible subscriber, you do not need70000:36:27.599 --> 00:36:29.519



to use a credit to download them, And if you70100:36:29.519 --> 00:36:31.800



are not an audible subscriber, you can take a thirty70200:36:31.840 --> 00:36:34.400



day free trail and still listen for free. I cannot70300:36:34.440 --> 00:36:36.599



wait to catch you on the next episode of Crappy70400:36:36.639 --> 00:36:44.719



to happy listener.