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

0:02 A listener production. This is Crappita Happy and I am your host, Cas Done. I'm a clinical and coaching psychologist and mindfulness meditation teacher and of course author of the Crappita Happy books. In this show, I bring you conversations with interesting, inspiring, intelligent people who are experts in their field and who have something of value to share that will help you feel less crappy and more happy. Imagine if you could reduce symptoms as wide ranging as fatigue, cravings, anxiety and depression, acne, diabetes, poor sleep, and even fertility issues just by making a few small changes to how you eat. In her new book Glucose Revolution, The life Changing Power of balancing your blood sugars, biochemist Jesse and Chowseby says you absolutely can, and she has got the science to prove it. After struggling with her own health, Jesse discovered almost by chance, that many of her issues were directly related to glucose spikes.

1:08 She deep dived into the science and learned that there are many small changes you can make to your diet without totally cutting out cake or pasta, that will regulate your glucose and deliver both short term and long term massive health benefits. She started an Instagram page to see if anybody else would be interested in what she was learning about how to hack your blood sugar levels, and with almost half a million followers, it turns out people are very, very interested. In today's chat, Jesse shares with me some of her best hacks for reducing those glucose spikes regulating your blood sugar and I have already started implementing her hacks and let me tell you the effects have been amazing. I hope that you enjoy this chat with Jesse. Jesse and Chowsby aka the Glucose Goddess. Welcome to the Crappy to Happy Podcast.

1:55 Thank you for having me, Cass. Jesse, you are people who are unfamiliar. You are the glucose Goddess on Instagram. You have a huge social media following. You've just released a book called The Glucose Revolution, which I've been reading and loving. Before we dive into all things glucose, can I just get a bit of the Jesse and Chelsea backstory? How did this all come about? Oh? Yeah, how far do you want me to go? Well? I heard you had a degree in mathematics and you were building apps. Can we go to there, because how you went from there to this is quite an interesting story. Right absolutely. So I have an undergrad degree in mathematics and I was studying math in London, and then this event happened that sort of changed my entire life and got me to this place today talking to you about glucos. So, when I was nineteen, I had an accident and I broke my back. I had very intense surgery. Physically, I recovered quite quickly from the surgery, but mentally I was not okay. For a really long time. I was suffering a lot, a lot of anxiety, depression, just I was incapable of being alone. I just didn't want to live anymore.

3:07 It was tough. Cass and I, at that young age, realized that the most important thing we have, the most valuable thing we have in life, is our health, and I needed to figure out how to get mine back. I needed to figure out what to do to wake up in the morning feeling good. So I went on a journey to sort of reconnect with my body, and that journey took me a few places. First I went to grad school and I studied biochemistry. Then I went to San Francisco, where I worked in a genetics startup for five years. And while I was there, I discovered the world of glucose, or blood sugar, and I realized that one of the reasons I was suffering so much it was because I was having these big glucose spikes every day and they were leading to many consequences in my physical and mental health. And then I realized that I wasn't alone, that ninety percent of us actually experienced glucose spikes every day. And so I healed myself by discovering how to avoid these spikes. And now my you know, my life's work is to help others do the same.

4:15 Amazing. And so just that's San Francisco, that Silicon Valley job. I found this so interesting when I was reading it in your book. So you were responsible or part of a team developing an app to monitor glucose continually, right, So can you just talk about that for a second, like what that was that you were working on, because this is how it all started for you, wasn't it. Yeah? It was so Actually what was happening is that inside this company, this tech startup, we were always testing new devices, new technologies because it's Silicon Valiant. It's what you do, you know, when new things pop up, you pilot them internally, you see if there's anything interesting there. And so we had the opportunity to try out these devices called continuous glucose monitors, which are devices that are designed for diabetics, for people with diabetes in the US need a prescription to get them. And they looked like small white circles, kind of the size of like a macaroon, and you put them on the back of your arm, and there's a piece of fiber that is underneath your skin and that measures your blood sugar or your glucose levels continuously every minute of every day and shows you these numbers on your phone. And so I wasn't actually developing an app for it, but we were just exploring this as a as a device, as a new technology.

5:35 And what I realized, Cass, was that actually this thing I had been suffering from since my accident, this mental health condition called depersonalization, which is kind of like a cousin of dissociation, which is what afflicted me. I realized by wearing one of these continuous glucose monitors that one of the triggers for these really intense, painful mental health episode could be glucose spikes that is very quick increases in my blood sugar concentration after eating. And that just changed everything for me, because for so many years I had been wondering, how the heck do I avoid these episodes from happening, How the heck do I feel better?

6:19 Like I needed a clue, and this was the very first time I got a clue. So that was the beginning of the whole journey. And then I realized glucose spikes affect us in so many ways. There are so many symptoms we feel every day that are actually linked to them. To name a few place cravings, cravings, fatigue, infertility, very difficult menopause symptoms, anxiety, depression, weight gain, poor sleep, wrinkles, acne, roseato psoriasis, type two diabetes, fatty liver disease, heart disease, Alzheimer's. They all get worse the more glucose spikes you have in your body, And this was very tough realization. But also after realizing how damaging these could be, I went on a quest to figure out how do you avoid them without, you know, giving up any of the foods that you love and.

7:13 That is so fascinating. I think we are all familiar with what it feels like to have a sugar crash, like to have a big sugar spike and then a crash, But I personally had no idea that there were so many other short term and long term consequences to these glucose spikes. And so what you started doing, Jesse, was basically almost becoming your own personal experiment, right. I mean, I know there's so much research behind it, but you started actually experimenting on yourself, mapping your glucose spikes depending on what you eat and how you eat it, and can you tell us what you like what you discovered. Yeah, So when I first had the device on, you know, it's kind of a weird experience because you see on your phone these sort of curves and these numbers and go up and down, and it doesn't make a lot of sense at the beginning. For example, you know, maybe on Monday, if I had a pizza, I would see a spike, but then if I had the same pizza on Wednesday, I would not see a spike. Or if I had a coffee when I was tired, I would see a glucose spike, But if I had a coffee when I was rested, I would not see a spike.

8:20 And so I was like, there's so many things going on. I don't understand how this all works. So as a scientist that I am, I just decided to dive into all of the scientific research and I realized so a few very key things. I mean, number one, as I mentioned, ninety percent of us experience these glucose spikes every day without knowing it after eating. Number two, they lead to so many short term and long term consequences, some of the ones I just mentioned. And number three, I realized there were actually a set of rules that I could understand that would tell me whether something would spike my glucose levels or not. And then I discovered these hacks that I summarized from the research that allowed me to flatten my glucose curves. And these were all, you know, scientifically backed. But then I tested everything on myself and started showing people the curves of my glucose levels to explain to them what was happening internally. And it was a really very deep realization when I found out that everybody suffers from a symptom, like we all have something that's wrong. Very few of us wake up in the morning feeling amazing. We could all feel a little bit better, and ninety percent of us are having these spikes, and biologically we know that with every glucose spike, you're increasing your mental and your physical symptoms of whatever you're suffering with.

9:44 So it was like, oh, my god, people need to know about this stuff. And so that's why I started showing people my glucose curves and putting them online so they could see what was happening and then hopefully learn and heal themselves. So fascinating I think also, Jesse, I mean, you're right, all of those things that you listed, anybody listening to this podcast going in. Tick tick tick. It's not me, it's my partner, my daughter, my friend, my mother, Like, we're all experiencing all of those symptoms, and I think very few of us would be making that connection that these things are related to glucose spikes. It's not just just to be clear, it's not just like eating a piece of cake that gives you a glucose spike, is it? Like, how does it work, this glucose spike? What does that actually mean?

10:30 So glucose I'm going to go back a few steps. Glucose is your body's preferred energy source. It's like the gas you put in your car. So every single one of your cells in your body uses glucose to perform a function. So right now, Cas, your eye cells are using glucose to be able to see me on the screen as we're recording this podcast. Dear listener, your ear cells and your brain cells are using glucose to interpret the sound waves. Your feed cells use glucose to dance. I mean, every single and your body uses glucose for energy. And we get glucose through the food that we eat, primarily through anything that we eat that is either starchy so bread, pasta, rice, potatoes, et cetera, or through anything that is sweet. So we're talking fruit, anything made from fruit, dessert, ice cream, cookies, cakes, whatever you name it. Every time you eat something starchy and something or something sweet, you're giving your body glucose for energy. And now you might think, okay, well, if that's the case, If my body needs glucose for energy and I get it through the food I eat, why don't I just eat way more starchy and sugary foods so my body has way more energy. The thing is, it's actually not how it works. It's kind of like when you have to take care of a plant at home, and if you give the plant too much water, it drowns.

11:57 And for example, if you give a human, you know, too much oxygen, they pass out. And in the same way, if you give a human too much glucose, problems start happening within your cells start becoming stressed out, you age more rapidly, inflammation increases in your body, there's more likelihood of weight gain, and then so many consequences, you know, from having unstable mood, to experiencing cravings all day, to being really tired and fatigues to polycystic ovarian syndrome. I mean, there's a lot of stuff that comes as a consequence of glucose spikes. And what I realized cas is that it's actually not just about cutting out starchy and sweet foods to keep your glucose level steady and avoid the spikes, because personally, like I want to eat cake, I don't want to not eat cake, and I want to eat pasta.

12:47 I mean that it just makes me really happy. And so what I did is I figured out how we can keep eating these starchy and sweet foods that we love without having glucose spikes. And that's the key. In that way, we can start healing our body without giving up all of the foods that we love. So is another option for somebody, Like, if somebody really is willing to go down that path, if they did cut out all starchy food and sweet food, would that be another way that they could keep their glucose levels stable. Yeah, that's definitely a way you can do it. And that's kind of the principle of like very low carb diets. Yes. Unfortunately, yeah, Unfortunately, it's not always super straightforward. So first of all, these diets are can be quite difficult for people to adhere to.

13:34 And then the foods that have been marketed or labeled as like low carb or kito for example, a lot of processed foods that you find that have been labeled this way actually contain a bunch of other unhealthy things. So it's not that simple. But yes, if it's done properly, like a low carb diets can definitely help to that. And that's what I found really interesting that you explained in your book, Jesse, because you know, I think that at the moment is so much, you would agree, confusing and contradictory information about how we should be eating and what we should be eating, everything from quito to vegan to gluten free, there's every option out there. You're basically saying that we can cut through all of that noise and simplify this whole thing if we just focus on the.

14:25 Glucose absolutely, Because imagine your body is like a plane and I really love using this image. And your body is this plane, and you are the pilot in the cockpit, and your job is to keep this plane flying. Your job is to keep yourself feeling good and your health being okay. The problem is, Cass, we don't know how the heck this plane works. You're in the cockpits of your body, and you're like, I have no clue. Should I go vegan, Should I go paleo? Should I go the carbs? Should I go what should I do? Should I stop eating? Like? What do I need to do here to feel good? And actually, I'm here to tell you that there's one lever in your cockpit that if you learn about how it works, and if you learn how to keep it in its correct position, in a steady position, basically your plane stays up, stays in the air, and a lot of things start falling into place. And that lever is your glucose levels. And really, if you focus on optimizing it then using the hacks that I share, then a lot of stuff starts getting better. First of all, you're not hungry all the time, you're not craving all this other processed foods all the time. Your mood is more stable, your body just feels like it works better.

15:35 You sleep better, so you make better food choices, You feel lighter, you have more energy, so a lot of things fall into place. And then if you want to go even further and figure out even more stuff, that's fine. But most people just get a huge benefit from just focusing on glucose levels, getting that steady, and it solves a lot of issues. Yeah, I think there would be people jumping for joy the idea that that can continue to eight pasta on bread still find a way to avoid those spikes and to keep their glucose levels stable. I was just thinking as you were talking, like, there's members even in my own immediate family at the moment, who are going down that Keto path. And I don't want to bag keto, like I don't really know enough about it, but they get all these great results. They feel amazing and they're losing weight, but they find it really hard to stick to long term. You know, something comes up and they're off the keto wagon and it's challenging. Anything like that can be challenging for people.

16:29 It can be very challenging. And I think also what I'm trained to arm people with an indegos revolution the book is an understanding from within, an understanding of the science and how your body actually functions, so that you're not just following the next fad diet without really understanding what's happening. Like when you understand your glucos levels and the biochemistry of your body, then you can make really informed choices and you're fully conscious about how you're eating and how it's affecting you. I think it's very detrimental if we just, you know, jump on something without understanding it, and then it's really hard to maintain, and it can cause so much guilt and suffering, and then you try the next diet and you get all the weight back. My work is really not about a diet. It's about principles that help your body function well, and it's all based on the biology and biochemistry of your body, and it's extained in a really fun way so anybody can understand it. One of my first readers of the book was my fourteen year old brother, who read the whole thing very quickly, and he was like, this amazing. So if you can read it, anybody can read it.

17:31 I would concur As I was reading, I thought, this is amazing because you, Jesse, have this gift of taking what is really fairly complex kind of bio chemistry and scientific principles and making it so simple, so easy to understand. And I think that is you know, this is obviously why your Instagram account just took off like it did too, because you do these cutest little graphs going when I eat pasta, this is what happens to my glucose when I eat this before my pasta, this. Is what happens. Oh, I can understand that. That's simple, Like, that's like I get that. Really, you've done such an amazing job. Congratulations that so much, Thank you so much.

18:16 I really I really love explaining science in the fun way, so I'm so happy that it resonates with you. Thank you. My daughter's fifteen and she's all into gym and fitness and health at the moment. And I've been saying you have to read this book like you have to and you will. You can read this book like it's not complex, it's really simple. But Jesse, let's get to the hacks now, because everybody listening is going, okay, so what do I do? Tell me? How do I? How do I do this? And obviously the books available now if anybody wants to go and by it, and I would recommend that you do. But what are some of the key things that we can do, like the really simple things that we can do to help us to regulate our glucose. So the easiest thing you can start with is eating your food in the right order. So the science shows us cast that a meal can have a vastly different impact on your glugo levels depending on the order in which you eat the elements of the meal. So the magical order that allows you to reduce the glucose spike of a meal by up to seventy five percent is vegetables first, proteins and fats second, starches and sugars last.

19:22 So let's say that in front of you, you have I don't know some chicken, some rice, some broccoli, half an avocado, and dessert. The best order to eat these foods in to reduce the glucosepike is the vegetables first, so the broccoli, then the protein and the fat, so the chicken and the avocado, then the starch the rice, and then the sugars the dessert. And if you do it this way, you can cut the glucose spike of the meal by as I mentioned, up to seventy five percent. And so what that means is you can eat the exact same meals as you usually do. You don't have to change what you're eating, but just by eating their food in the right order, you can start helping your body process the meal batter. You can avoid the spikes that lead to inflammation and aging and weakend and mood, deregulation and hormonal issues. And this is really a very simple way to start. And when people do this for a day even they start feeling the difference. It's really that easy.

20:25 Yeah, I will. I have started just since I've been reading your book too. And my biggest issue at the moment is that I have this like low energy, Like my energy just dips after lunch. I'm sure, that's a really common problem. So for me, like a really good days if I can power through the whole day with consistent energy levels. And I have definitely noticed that difference too, So I'm here for it. I'm on board. Yeah, awesome, it's wonderful. I'm so happy for you. Awesome. Yeah, it does make a difference. Even when my husband cooked me this most amazing like prawn curry dish last night and it had all green vegetables in it. It was amazing, a coconut milk, and I was going through it and picking out the bits of grain vegetable and eating them first.

21:07 So I have to say, cass, So if it's a meal that you're having that's like a mixed meal, but everything is mixed together, what I would recommend so that you don't turn this into like a complicated sucrestfood event. I mean, kudos to you, but that sounds like a lot of work where you can do to get the same benefits without having to break the whole you know, mixed dish together is you can just add a vegetable based starter to the beginning of your meal. So before the curry, what you could do is have like a little spinach salad, or it's asparagus season, like a few heads of asparagusism olive oil. And because when we do this, what's actually happening is that the fiber from the vegetables comes and coats the inside of our intestinal walls and creates this protective mesh. And this mesh allows your body to not absorb too much glucose coming down afterwards. So that's what I would do. In that case, I would just add a veggie starter so they get the benefits of that having to break up the whole beautiful dish.

22:04 Yeah no, no, it was fine. But so that's another really good hack, right, that's really important. Start every meal with a vegetable. Yeah yeah, and that can be anything. So that could just be like just some sliced up tomato or cucumber and some tahini or making things up now exactly, is this right? So just any sort of can be raw cooked, doesn't matter exactly. Just line your stomach with a vegetable first. Exactly, and just think about like your favorite way to cook vegetables For me personally, it's oven roasted cauliflower or with some sea salts and tahini and some lemon like, that's my favorite, just kind of vegetable right now, and so just think about that, yeah, and then just make a little portion of that before every one of your meals and have that first, and you'll start getting a lot of the bluecos benefits.

22:54 I hope that you're enjoying this conversation and realizing the benefits of positivity in your own life. If you are enjoying the show, please be sure to like and subscribe so that you get notified when you apps drop and head on over to Apple Podcasts or wherever you listen and leave us a rating and review. Just before I got onto this call, I hadn't had breakfast. I'm not much of a breakfast person. I don't know if that's a bad thing. I tend to be a two coffee is kind of a person. I was going to ask you if you're a person who gets up and just has coffee, it is with like a milky coffee. I'm still a soy milk person. I haven't switched to almond or oat or anything. Should I be having something. Before the coffee? Or is when I get up on an empty stomach? How bad is just a flat white?

23:41 It's not bad? Actually, what would be problematic for you gluco levels is let's see, if you added some sugar into your coffee. I don't do sugar perfect because. Then they would create a glucosepake, and then you know, you would have this spake and then the crash and you'd probably be quite tired and have a lot of cravings about two hours later. However, like if you're somebody who really loves coffee with sugar in it, then I would recommend that you have that after breakfast that's full of protein and fibrine fat so that you just curb the spike from the coffee. But to come back to breakfast, one of my other hacks is have a savory breakfast. So what I mean by that is in the morning, try to avoid eating anything sweet except whole fruit, and build your breakfast around protein. So it can be eggs, it can be cheese, it can be ham, it can be beans, it can be whatever, but try to avoid sweet things. And the reason for this is in the science, we see very clearly that the glucose spike that your breakfast creates or doesn't create, will essentially dictate your hunger and craving levels for the entire following day. So if you're somebody who's been having for their whole life a breakfast that causes a glucose spike, like I used to have Natella crape every morning for breakfast, I was always super hungry at eleven. I mean, my stomach would just be in so much pain, you know, And I just thought that was normal, And I thought it was normal that I'd get really tired after eating, et cetera, et cetera.

25:14 And the science shows us that irrespective of calories, So it's not about calories. If a breakfast creates a smaller glucose spike, you will be less hungry before lunch and dinner, you will have fewer cravings, and overall, you know, your hormones and your mood levels will be steadier throughout the day and you'll have more steady energy. So if you haven't done already switched to a savory breakfast, that's really key, and you feel so different, it's absolutely unreal. And then if you love sweet stuff and if you're used to having I don't know, pastries or an untella crave for breakfast, the best time to eat them is actually for dessert after your lunch or your dinner, so you don't have to get rid of them completely in your day, just change the time that you eat them. And as a result, you're still having other pleasure and enduring the delicious food.

26:04 Your body biologically is becoming much less stressed, and you're helping yourself heal from whatever you're suffering from. I feel like this is just so simple and what I love. I'm all about, you know, self kindness, I you know, and self compassion and the whole food you know, the whole food topic and food and weight and health. It's just so full typically of self criticism and punishment and people starving themselves and not listening to their bodies but just and trying to you know, there's a whole other conversation about that. But when you say, you know, we're being kind to our bodies, reducing the stress on ourselves, it's it feels nice for me.

26:49 It feels like. This is not number one, it's easy, and number two, it's just like the nice thing to do for our bodies. You know, they're working so hard for us. And you know, when we understand the science and we understand what's going on inside, this all makes so much more sense. And it's just really cool to be able to share all these scientific discoveries because I hope that people will take these hacks and will keep them for the rest of their lives because it's just biochemically much better for your internal health, and it's going to help your body thrive and age more slowly, and you're going to feel so much better. So yeah, it's not about shaming, it's not about dieting. That's not at all what we're talking about. We're talking about science backed principles that people need to know about because most of us have lost touch with what our bodies need. So I'm trying to, you know, slowly add a little stone to try to close the gap between our conscious selves and what our bodies actually need exactly.

27:47 And I was going to say, just before I jumped onto this call with you, because I hadn't had breakfast on a thought for sure, my stomach's going to start growling in the middle of this conversation. And the only thing that was there was a banana, and I went to grab it, and I thought, oh, banana. I think Jesse would tell me to have some apple saud of vinegar before I eat the banana. Would that be what you would recommend, Like I've had the coffee if I was gonna have the banana, Because that's another hack. Can we talk about that one quickly? We can talk about it, but I'm just going to tell you the answer. So I would actually tell you that whole fruit is totally fine, and what you can do is actually add, for example, some nut butter to it, because nut butter contains protein and fat, and the fruit that we eat today has actually been bread, you know, for millennia millennia to be extra sweet and extra juicy, an extra full of glucose and fructose. And so by just adding something to it, either a piece of cheese or an egg or a piece of ham, or you know, some nut butter, you're helping your body. You reduce the glucose pike that the fruit would cause. So that's what I would say. But even if you don't have access to the to the nut butter, that's free, dinner would say, fruit is fine, yeah, perfect. And that's actually another hack.

28:55 I call it. Put clothing on your carbs. So anytime you eat something sweet or starchy, add some protein, fats, or fiber to it so that you know you just help your body not experienced a bluecosepike. So now apple sided vinegar, yes, let's talk about it. Yeah. So I when I first heard about this cast, I was like, oh my god, another fad like weird thing. Please stop telling me about detoxing and stuff. Yeah. But actually, so I looked at the science and I was incredibly surprised because there are many really quite remarkable clinical trials, double blind, placebo controlled clinical trials showing that vinegar has a very positive effect on our health and the way our body functions.

29:39 So this is the hack before eating, if you have access to it, have a tall gas of water with a tablespoon of vinegar in it. And it doesn't have to be apple sided vineger. It can be any type of vinegar, although I would recommend not balsamic vinegar because balsamic vinegar has a lot of sugar, either added or left over. And so what happens when you do this is that the glucose spike of the meal that you eat afterwards will get cut by up to thirty percent because vinegar helps your body process the glucose that's coming down better. And what it does is actually goes into your muscles, and it tells your muscles, hey, casts as muscles, whenever you see glucose coming through the bloodstream, please soak them up a bit bit faster than you usually would.

30:20 It makes your muscles sort of hungry or for glucose, and so as a result, if the mill you're about to have creates a glucose spike, it'll be curbed by these hungry muscles in it from within. Another cool thing about vininger is that it helps digestion. So a lot of people who have indigestion or who feel like they have a kind of a hard time digesting foods, when they add this hack to their day, they feel better, they digest better. And in the studies, you know, it's shown that just by adding this vinegar drink once or twice a day whenever you feel like it, well, not whenever you feel like it for the studies, but in the studies it's twice a day, you're able to start putting your type two diabetes into remission and you're able to reduce you just tossterone levels as a woman if you're suffering from polycistic career in syndrome. So this is not a fad or something silly that you know, some stupid detox thing. This is actually scientifically proven to be really helpful and it's really cheap, and I hope you try it and see if you feel better, because personally, when I have my vinegar before eating, I just do not have a postmeal Luco's crash and I feel so much better.

31:26 I used to drink apple cide vinegar quite a lot in the mornings. It's just a habit that I got out of. But I have to admit it was like once first thing in the morning, and I probably wasn't really aware. Of why I was doing that. I just read somewhere that that was a healthy. Thing to do. But so particularly before a meal, is that what you're saying, Jesse. That seems to be the most effective time to do it, but anytime during the day is actually beneficial. And I love what you just said that you were doing it but you didn't know why you were doing it. And I have to mention it because I think this is really interesting. So there are many cultures around the world that have traditions that we actually understand now how are good for our glucose levels. So, for example, in Iran, apple side of venegar drinking is something that's been done forever.

32:07 You know, you just have it all the time. It's part of your culture. And so it's really cool to see that these passed down cultural traditions we now understand the science behind them. So that's the apposite of Vendingo story that I love. It's so true about so many things. Isn't it that all of these things we've just heard are good or they've just been tradition, and now go, oh, actually those people were really onto something. There is some science to this, Jesse. I had one more question you just mentioned before about diabetics, and you know, I think we all think of when we think about glucose and insulin, and we consider this to be like the domain of something of concern to people with tatuo diabetes. And what you've explained so well is that this is something that affects all of us with these hacks and with these changes. Is this something that people who have been diagnosed with tauchu diabetes, for example, that can actually see some really positive changes.

33:03 Absolutely. So all of the studies that I base my work on have also been done in people with type one and type two diabetes and in fact, there's more studies done on people with diabetes than on people without diabetes, because for a super long time, we thought that only people with diabetes should care about their glucose levels. But then about five years ago, we discovered that that was not the case. That ninety percent of people who do not have diabetes can still often experience glucose spikes every single day, inter ranges that we thought to be only attainable by people with diabetes previously, and so now we know that it affects everybody. Everybody benefits from flattening their glucose curves and personally, you know, in my readers, in my online community, there's a bit of everything. There's some people who have type one diabetes, some people who have type two diabetes, some people who have pre diabetes. I would say a vast majority of people have not been diagnosed with any type of diet diabetes, and they're just here because they don't feel good and they just want to feel amazing when they wake up in the morning.

34:05 Yeah, one hundred percent, Jesse. One last question, you walked around with a glucose monitor attached to your arm and use yourself as your own scientific experiment. Is that something that is available to people to get their own glucose monitor and do their own little experiments like where are we at with that? So currently these devices have only been improved for people with diabetes, and in most countries you need a prescription from a doctor to get them, so it's not yet mainstream. And in fact, you know, even if you are able to get access to them, the data is quite complicated to understand, like we don't really have yet a good sort of mainstream wellness glucose monitor situation, and it can be a little bit daunting and stressful to try to interpret the data. So if you do get a glucose monitor, I just recommend that you look a little bit at the content that I share Instagram or my book or wherever, so you can get educated about what matters and what doesn't matter how to interpret it. But I will also say that you can get a lot of benefits just by reading the hacksa Day show, because I've not only gone into all of the science, but I've also illustrated the science with my own glucose curves. So you don't need a glucose monitor to get started and start seeing the benefits.

35:16 Yeah, right, I think that's a really good point to make that this is not like a study of one. Because you were monitoring your own glucose levels, you're basically validating what has already been proven in the research. Right, So yeah, showing time, illustrating. Yeah, exactly, Yeah, illustrating exactly. Perfect, Jesse, this is life changing. I'm so excited for you. Congratulations on the book. It's amazing. I'm telling everybody about it. Literally, I haven't stopped talking about it. Thank you for your time today on the Crappy to Happy podcast. Thank you kas for having me. It was an absolute pleasure. That's Jesse's book, The Glucose Revolution, The life changing Power of Balancing your blood Sugars, is available right now at all good bookstores or put a link to order in the show notes. And do make sure you check out her fabulous Instagram account.

36:07 It is at Glucose Goddess, and. You'll see what I mean about the really great graphics that she posts that show you in real time how these small changes can absolutely make a huge difference to your glucose levels. Don't forget that my three books, Crappy to Happy are all available on audible right now free. If you are an audible subscriber, you do not need to use a credit to download them, And if you are not an audible subscriber, you can take a thirty day free trail and still listen for free. I cannot wait to catch you on the next episode of Crappy to happy listener.