April 17, 2022

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

The life changing power of balancing your blood sugar with Jessie Inchauspe
The life changing power of balancing your blood sugar with Jessie Inchauspe
Crappy to Happy
The life changing power of balancing your blood sugar with Jessie Inchauspe
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Season 7Physical Health

Biochemist Jessie Inchauspe wants to show everyone how balancing your blood sugars can improve almost every area of your life. Known as the Glucose Goddess on instagram, Jessie explains how making a few small changes to your diet can dramatically improve symptoms like cravings, fatigue, anxiety, depression and poor sleep. In this chat with Cass Dunn, Jessie explains:

  • What kinds of foods cause glucose spikes
  • Why the order of what you eat is important
  • The benefits of a savoury breakfast
  • The science behind apple cider vinegar
  • Plus why you DON’T have to give up pasta and cakes (phew!)

Connect with Jessie:https://www.jessieinchauspe.com/

Buy her book Glucose Revolution here: https://booktopia.kh4ffx.net/glucose

Connect with Cass:

www.cassdunn.com
www.instagram.com/cassdunn_xo

Contact Crappy to Happy:

Email: hello@crappytohappypod.com
www.crappytohappypod.com
www.instagram.com/crappytohappypod
www.tiktok.com/@crappytohappypod

Transcript
WEBVTT

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A listener production.

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This is Crappita Happy and I am your host, Cas Done.

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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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00:13:12.600 --> 00:13:15.600
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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in your book, Jesse, because you know, I think that

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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

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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

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

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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
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is this plane, and you are the pilot in the cockpit,

257
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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

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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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the carbs? Should I go what should I do? Should

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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
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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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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

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a lot of issues.

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Yeah, I think there would be people jumping for joy

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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

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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,

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like I don't really know enough about it, but they

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get all these great results. They feel amazing and they're

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losing weight, but they find it really hard to stick

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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

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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

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I'm trained to arm people with an indegos revolution the

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book is an understanding from within, an understanding of the

300
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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.

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And I think that is you know, this is obviously

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why your Instagram account just took off like it did too,

324
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because you do these cutest little graphs going when I

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

326
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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
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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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listening is going, okay, so what do I do?

341
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Tell me?

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How do I?

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

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And obviously the books available now if anybody wants to

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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
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So the easiest thing you can start with is eating

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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
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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

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

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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 going

512
00:27:25.119 --> 00:27:28.079
to feel so much better. So yeah, it's not about shaming,

513
00:27:28.160 --> 00:27:30.799
it's not about dieting. That's not at all what we're

514
00:27:30.839 --> 00:27:33.680
talking about. We're talking about science backed principles that people

515
00:27:33.799 --> 00:27:35.960
need to know about because most of us have lost

516
00:27:36.000 --> 00:27:38.640
touch with what our bodies need. So I'm trying to,

517
00:27:39.039 --> 00:27:42.240
you know, slowly add a little stone to try to

518
00:27:42.519 --> 00:27:45.160
close the gap between our conscious selves and what our

519
00:27:45.200 --> 00:27:47.480
bodies actually need exactly.

520
00:27:47.759 --> 00:27:49.559
And I was going to say, just before I jumped

521
00:27:49.559 --> 00:27:51.200
onto this call with you, because I hadn't had breakfast

522
00:27:51.240 --> 00:27:53.039
on a thought for sure, my stomach's going to start

523
00:27:53.039 --> 00:27:55.359
growling in the middle of this conversation. And the only

524
00:27:55.359 --> 00:27:57.400
thing that was there was a banana, and I went

525
00:27:57.440 --> 00:28:00.240
to grab it, and I thought, oh, banana. I think

526
00:28:00.319 --> 00:28:02.599
Jesse would tell me to have some apple saud of

527
00:28:02.640 --> 00:28:07.160
vinegar before I eat the banana. Would that be what

528
00:28:07.200 --> 00:28:09.400
you would recommend, Like I've had the coffee if I

529
00:28:09.440 --> 00:28:11.319
was gonna have the banana, Because that's another hack.

530
00:28:11.359 --> 00:28:12.599
Can we talk about that one quickly?

531
00:28:12.839 --> 00:28:14.559
We can talk about it, but I'm just going to

532
00:28:14.599 --> 00:28:17.039
tell you the answer. So I would actually tell you

533
00:28:17.480 --> 00:28:20.000
that whole fruit is totally fine, and what you can

534
00:28:20.039 --> 00:28:23.559
do is actually add, for example, some nut butter to it,

535
00:28:24.079 --> 00:28:26.960
because nut butter contains protein and fat, and the fruit

536
00:28:27.000 --> 00:28:29.359
that we eat today has actually been bread, you know,

537
00:28:29.400 --> 00:28:33.119
for millennia millennia to be extra sweet and extra juicy,

538
00:28:33.200 --> 00:28:36.279
an extra full of glucose and fructose. And so by

539
00:28:36.359 --> 00:28:39.680
just adding something to it, either a piece of cheese

540
00:28:39.720 --> 00:28:41.480
or an egg or a piece of ham, or you know,

541
00:28:41.519 --> 00:28:43.759
some nut butter, you're helping your body. You reduce the

542
00:28:43.759 --> 00:28:46.640
glucose pike that the fruit would cause. So that's what

543
00:28:46.680 --> 00:28:49.039
I would say. But even if you don't have access

544
00:28:49.079 --> 00:28:51.640
to the to the nut butter, that's free, dinner would say,

545
00:28:51.880 --> 00:28:54.960
fruit is fine, yeah, perfect. And that's actually another hack.

546
00:28:55.240 --> 00:28:58.200
I call it. Put clothing on your carbs. So anytime

547
00:28:58.240 --> 00:29:01.799
you eat something sweet or starchy, add some protein, fats,

548
00:29:01.880 --> 00:29:03.599
or fiber to it so that you know you just

549
00:29:03.640 --> 00:29:07.319
help your body not experienced a bluecosepike. So now apple

550
00:29:07.319 --> 00:29:11.440
sided vinegar, yes, let's talk about it. Yeah. So I

551
00:29:11.519 --> 00:29:13.240
when I first heard about this cast, I was like,

552
00:29:13.279 --> 00:29:17.599
oh my god, another fad like weird thing. Please stop

553
00:29:17.640 --> 00:29:22.119
telling me about detoxing and stuff. Yeah. But actually, so

554
00:29:22.200 --> 00:29:24.720
I looked at the science and I was incredibly surprised

555
00:29:24.839 --> 00:29:31.359
because there are many really quite remarkable clinical trials, double blind,

556
00:29:31.519 --> 00:29:36.119
placebo controlled clinical trials showing that vinegar has a very

557
00:29:36.160 --> 00:29:39.440
positive effect on our health and the way our body functions.

558
00:29:39.799 --> 00:29:42.079
So this is the hack before eating, if you have

559
00:29:42.119 --> 00:29:44.839
access to it, have a tall gas of water with

560
00:29:44.880 --> 00:29:47.680
a tablespoon of vinegar in it. And it doesn't have

561
00:29:47.720 --> 00:29:49.720
to be apple sided vineger. It can be any type

562
00:29:49.720 --> 00:29:53.960
of vinegar, although I would recommend not balsamic vinegar because

563
00:29:54.000 --> 00:29:56.440
balsamic vinegar has a lot of sugar, either added or

564
00:29:56.519 --> 00:29:59.400
left over. And so what happens when you do this

565
00:29:59.640 --> 00:30:02.160
is that the glucose spike of the meal that you

566
00:30:02.240 --> 00:30:05.480
eat afterwards will get cut by up to thirty percent

567
00:30:06.079 --> 00:30:10.240
because vinegar helps your body process the glucose that's coming

568
00:30:10.279 --> 00:30:12.559
down better. And what it does is actually goes into

569
00:30:12.599 --> 00:30:15.160
your muscles, and it tells your muscles, hey, casts as muscles,

570
00:30:15.519 --> 00:30:18.319
whenever you see glucose coming through the bloodstream, please soak

571
00:30:18.400 --> 00:30:20.720
them up a bit bit faster than you usually would.

572
00:30:20.799 --> 00:30:24.039
It makes your muscles sort of hungry or for glucose,

573
00:30:24.279 --> 00:30:26.480
and so as a result, if the mill you're about

574
00:30:26.519 --> 00:30:29.240
to have creates a glucose spike, it'll be curbed by

575
00:30:29.240 --> 00:30:32.160
these hungry muscles in it from within. Another cool thing

576
00:30:32.160 --> 00:30:35.039
about vininger is that it helps digestion. So a lot

577
00:30:35.039 --> 00:30:37.440
of people who have indigestion or who feel like they

578
00:30:37.440 --> 00:30:39.880
have a kind of a hard time digesting foods, when

579
00:30:39.920 --> 00:30:43.440
they add this hack to their day, they feel better,

580
00:30:43.480 --> 00:30:46.319
they digest better. And in the studies, you know, it's

581
00:30:46.400 --> 00:30:49.359
shown that just by adding this vinegar drink once or

582
00:30:49.400 --> 00:30:51.519
twice a day whenever you feel like it, well, not

583
00:30:51.559 --> 00:30:53.599
whenever you feel like it for the studies, but in

584
00:30:53.640 --> 00:30:56.200
the studies it's twice a day, you're able to start

585
00:30:56.240 --> 00:30:59.039
putting your type two diabetes into remission and you're able

586
00:30:59.240 --> 00:31:02.160
to reduce you just tossterone levels as a woman if

587
00:31:02.160 --> 00:31:04.960
you're suffering from polycistic career in syndrome. So this is

588
00:31:05.079 --> 00:31:09.920
not a fad or something silly that you know, some

589
00:31:10.200 --> 00:31:13.920
stupid detox thing. This is actually scientifically proven to be

590
00:31:14.000 --> 00:31:17.200
really helpful and it's really cheap, and I hope you

591
00:31:17.240 --> 00:31:19.279
try it and see if you feel better, because personally,

592
00:31:19.319 --> 00:31:21.960
when I have my vinegar before eating, I just do

593
00:31:22.079 --> 00:31:25.400
not have a postmeal Luco's crash and I feel so

594
00:31:25.480 --> 00:31:25.960
much better.

595
00:31:26.160 --> 00:31:28.480
I used to drink apple cide vinegar quite a lot

596
00:31:28.640 --> 00:31:30.359
in the mornings. It's just a habit that I got

597
00:31:30.400 --> 00:31:32.440
out of. But I have to admit it was like

598
00:31:32.640 --> 00:31:34.799
once first thing in the morning, and I probably wasn't

599
00:31:34.799 --> 00:31:35.720
really aware.

600
00:31:35.480 --> 00:31:36.960
Of why I was doing that. I just read somewhere

601
00:31:36.960 --> 00:31:37.960
that that was a healthy.

602
00:31:37.680 --> 00:31:38.000
Thing to do.

603
00:31:38.480 --> 00:31:42.400
But so particularly before a meal, is that what you're saying, Jesse.

604
00:31:42.720 --> 00:31:45.000
That seems to be the most effective time to do it,

605
00:31:45.519 --> 00:31:49.000
but anytime during the day is actually beneficial. And I

606
00:31:49.039 --> 00:31:50.599
love what you just said that you were doing it

607
00:31:50.640 --> 00:31:52.319
but you didn't know why you were doing it. And

608
00:31:52.359 --> 00:31:53.720
I have to mention it because I think this is

609
00:31:53.759 --> 00:31:56.640
really interesting. So there are many cultures around the world

610
00:31:56.720 --> 00:32:00.960
that have traditions that we actually understand now how are

611
00:32:01.000 --> 00:32:03.319
good for our glucose levels. So, for example, in Iran,

612
00:32:04.079 --> 00:32:07.599
apple side of venegar drinking is something that's been done forever.

613
00:32:07.720 --> 00:32:09.559
You know, you just have it all the time. It's

614
00:32:09.640 --> 00:32:13.079
part of your culture. And so it's really cool to

615
00:32:13.119 --> 00:32:18.000
see that these passed down cultural traditions we now understand

616
00:32:18.039 --> 00:32:20.480
the science behind them. So that's the apposite of Vendingo

617
00:32:20.559 --> 00:32:21.279
story that I love.

618
00:32:21.799 --> 00:32:24.039
It's so true about so many things. Isn't it that

619
00:32:24.119 --> 00:32:25.880
all of these things we've just heard are good or

620
00:32:25.880 --> 00:32:28.960
they've just been tradition, and now go, oh, actually those

621
00:32:28.960 --> 00:32:30.200
people were really onto something.

622
00:32:30.240 --> 00:32:32.759
There is some science to this, Jesse.

623
00:32:32.960 --> 00:32:35.839
I had one more question you just mentioned before about diabetics,

624
00:32:36.119 --> 00:32:39.880
and you know, I think we all think of when

625
00:32:39.880 --> 00:32:44.000
we think about glucose and insulin, and we consider this

626
00:32:44.039 --> 00:32:46.599
to be like the domain of something of concern to

627
00:32:46.640 --> 00:32:49.839
people with tatuo diabetes. And what you've explained so well

628
00:32:49.920 --> 00:32:52.279
is that this is something that affects all of us

629
00:32:52.599 --> 00:32:55.920
with these hacks and with these changes. Is this something

630
00:32:55.960 --> 00:32:59.319
that people who have been diagnosed with tauchu diabetes, for example,

631
00:33:00.319 --> 00:33:03.319
that can actually see some really positive changes.

632
00:33:03.480 --> 00:33:07.720
Absolutely. So all of the studies that I base my

633
00:33:07.799 --> 00:33:10.319
work on have also been done in people with type

634
00:33:10.359 --> 00:33:14.279
one and type two diabetes and in fact, there's more

635
00:33:14.319 --> 00:33:17.759
studies done on people with diabetes than on people without diabetes,

636
00:33:17.799 --> 00:33:20.599
because for a super long time, we thought that only

637
00:33:20.720 --> 00:33:23.519
people with diabetes should care about their glucose levels. But

638
00:33:23.519 --> 00:33:26.160
then about five years ago, we discovered that that was

639
00:33:26.200 --> 00:33:28.799
not the case. That ninety percent of people who do

640
00:33:28.920 --> 00:33:33.039
not have diabetes can still often experience glucose spikes every

641
00:33:33.079 --> 00:33:36.519
single day, inter ranges that we thought to be only

642
00:33:36.559 --> 00:33:39.839
attainable by people with diabetes previously, and so now we

643
00:33:40.000 --> 00:33:44.480
know that it affects everybody. Everybody benefits from flattening their

644
00:33:44.480 --> 00:33:47.279
glucose curves and personally, you know, in my readers, in

645
00:33:47.319 --> 00:33:50.759
my online community, there's a bit of everything. There's some

646
00:33:50.799 --> 00:33:53.079
people who have type one diabetes, some people who have

647
00:33:53.119 --> 00:33:55.599
type two diabetes, some people who have pre diabetes. I

648
00:33:55.599 --> 00:33:58.000
would say a vast majority of people have not been

649
00:33:58.039 --> 00:34:00.920
diagnosed with any type of diet diabetes, and they're just

650
00:34:00.920 --> 00:34:03.119
here because they don't feel good and they just want

651
00:34:03.119 --> 00:34:05.000
to feel amazing when they wake up in the morning.

652
00:34:05.680 --> 00:34:07.440
Yeah, one hundred percent, Jesse.

653
00:34:07.599 --> 00:34:10.800
One last question, you walked around with a glucose monitor

654
00:34:10.800 --> 00:34:13.719
attached to your arm and use yourself as your own

655
00:34:14.159 --> 00:34:17.840
scientific experiment. Is that something that is available to people

656
00:34:17.840 --> 00:34:19.880
to get their own glucose monitor and do their own

657
00:34:19.880 --> 00:34:21.800
little experiments like where are we at with that?

658
00:34:22.559 --> 00:34:25.800
So currently these devices have only been improved for people

659
00:34:25.880 --> 00:34:28.559
with diabetes, and in most countries you need a prescription

660
00:34:28.800 --> 00:34:32.480
from a doctor to get them, so it's not yet mainstream.

661
00:34:32.599 --> 00:34:34.719
And in fact, you know, even if you are able

662
00:34:34.760 --> 00:34:37.800
to get access to them, the data is quite complicated

663
00:34:37.840 --> 00:34:40.840
to understand, like we don't really have yet a good

664
00:34:41.079 --> 00:34:46.039
sort of mainstream wellness glucose monitor situation, and it can

665
00:34:46.079 --> 00:34:48.280
be a little bit daunting and stressful to try to

666
00:34:48.320 --> 00:34:51.119
interpret the data. So if you do get a glucose monitor,

667
00:34:51.159 --> 00:34:53.199
I just recommend that you look a little bit at

668
00:34:53.199 --> 00:34:56.440
the content that I share Instagram or my book or wherever,

669
00:34:56.599 --> 00:34:59.119
so you can get educated about what matters and what

670
00:34:59.159 --> 00:35:02.320
doesn't matter how to interpret it. But I will also

671
00:35:02.360 --> 00:35:04.679
say that you can get a lot of benefits just

672
00:35:04.719 --> 00:35:07.800
by reading the hacksa Day show, because I've not only

673
00:35:07.840 --> 00:35:10.440
gone into all of the science, but I've also illustrated

674
00:35:10.480 --> 00:35:13.000
the science with my own glucose curves. So you don't

675
00:35:13.039 --> 00:35:15.519
need a glucose monitor to get started and start seeing

676
00:35:15.519 --> 00:35:16.079
the benefits.

677
00:35:16.159 --> 00:35:18.079
Yeah, right, I think that's a really good point to

678
00:35:18.199 --> 00:35:20.320
make that this is not like a study of one.

679
00:35:20.480 --> 00:35:24.400
Because you were monitoring your own glucose levels, you're basically

680
00:35:24.519 --> 00:35:27.400
validating what has already been proven in the research.

681
00:35:27.559 --> 00:35:30.920
Right, So yeah, showing time, illustrating.

682
00:35:30.480 --> 00:35:33.159
Yeah, exactly, Yeah, illustrating exactly.

683
00:35:32.880 --> 00:35:37.760
Perfect, Jesse, this is life changing. I'm so excited for you.

684
00:35:37.800 --> 00:35:41.800
Congratulations on the book. It's amazing. I'm telling everybody about it. Literally,

685
00:35:42.000 --> 00:35:45.239
I haven't stopped talking about it. Thank you for your

686
00:35:45.280 --> 00:35:47.840
time today on the Crappy to Happy podcast.

687
00:35:48.000 --> 00:35:52.639
Thank you kas for having me. It was an absolute pleasure.

688
00:35:52.199 --> 00:35:57.840
That's Jesse's book, The Glucose Revolution, The life changing Power

689
00:35:57.880 --> 00:36:00.840
of Balancing your blood Sugars, is available right now at

690
00:36:00.880 --> 00:36:03.280
all good bookstores or put a link to order in

691
00:36:03.320 --> 00:36:05.639
the show notes. And do make sure you check out

692
00:36:05.639 --> 00:36:07.400
her fabulous Instagram account.

693
00:36:07.559 --> 00:36:09.360
It is at Glucose Goddess, and.

694
00:36:09.320 --> 00:36:11.519
You'll see what I mean about the really great graphics

695
00:36:11.559 --> 00:36:14.000
that she posts that show you in real time how

696
00:36:14.039 --> 00:36:17.440
these small changes can absolutely make a huge difference to

697
00:36:17.519 --> 00:36:21.119
your glucose levels. Don't forget that my three books, Crappy

698
00:36:21.199 --> 00:36:24.960
to Happy are all available on audible right now free.

699
00:36:25.320 --> 00:36:27.559
If you are an audible subscriber, you do not need

700
00:36:27.599 --> 00:36:29.519
to use a credit to download them, And if you

701
00:36:29.519 --> 00:36:31.800
are not an audible subscriber, you can take a thirty

702
00:36:31.840 --> 00:36:34.400
day free trail and still listen for free. I cannot

703
00:36:34.440 --> 00:36:36.599
wait to catch you on the next episode of Crappy

704
00:36:36.639 --> 00:36:44.719
to happy listener.