0:00

There was this pilot's study going on inside

0:02

the company I was working at, and they wanted

0:04

five volunteers to try on a

0:07

continuous glucose monitor. I don't have diabetes,

0:09

nobody in my family has diabetes. But

0:12

I raised my hand because something inside

0:15

me was telling me this is going to teach me a

0:17

lot. Jessie and chose Bay Glucose

0:19

Goddess is a French biochemist

0:21

and author who science backed glucose

0:23

hacks have helped over three million people.

0:25

And she's on a mission to turn science into easy

0:28

tips for improving your physical and mental

0:30

health.

0:30

Having these spikes and these drops all

0:32

day is the activation of the craving

0:35

center in your brain and it tells.

0:36

You ready, find a cookie.

0:39

Find a cookie.

0:39

Yeah, I have that voice in my head.

0:42

We can reduce the glucose spike of that meal

0:44

by up to seventy five percent. And saying

0:46

with without changing the meal, we

0:48

eat the same quantity, the same foods

0:51

just to order can have a huge impact on our

0:53

glucose levels. So the correct order to

0:55

eat your food and during a meal.

0:56

Is Today's

1:00

guest is jesse In Shaspe.

1:02

She is on a mission to make science sexy

1:04

and she's definitely doing that.

1:06

In this episode, we discuss simple and easy.

1:08

Hacks to eat the food you want without compromising

1:11

your health, how to eat your carbs

1:13

the right way, food labels, and what to

1:15

look out for when you're shopping. The relationship

1:18

between your diet and common health conditions

1:20

like infertility, dementia, and depression.

1:22

This episode is filled with information

1:24

we all need to know. What I loved about

1:27

this episode was how easy and inexpensive

1:29

her tips are but still so effective. My

1:31

entire family started following her hacks

1:34

and it has made such a difference. I

1:36

hope this episode helps you to create better

1:38

food habits, which then result in better

1:40

health.

1:41

You have your little cards.

1:42

I'm so of course I do, because there is so

1:44

much to speak to you about. Oh my gosh.

1:47

Well, first of all, thank you so much for being

1:49

on this podcast you have. I

1:51

don't think you realize how obsessed

1:54

I am with you, and I need to tone it down during

1:56

this podcast because it may scare you. Oh it's

1:58

fine, but I am so upset and

2:00

my family is now so obsessed. So I literally

2:03

read your book with both books in two days

2:05

really over the weekend, and I could not

2:07

put it down. I just felt like it

2:09

had opened up a whole new world to

2:12

eating and living and just

2:15

having a healthier body and mind. And

2:17

it was just incredible. So my sister brought the book, my dad

2:19

bought the bog. My sister Binge read your book

2:21

in a day as I did, and suddenly

2:24

her, her children, my dad, my whole family

2:26

are following the Glucose Goddess methods.

2:28

So, girl, thank you.

2:29

They're part of the Glucus Revolution, which, by the way,

2:31

everyone, that is the name of your This

2:34

is first book, first book, and the second

2:36

book is the Glucose Goddess Method and

2:38

it's no other than Jesse.

2:40

And tell me how you pronounce your last name before I was Chilsby.

2:42

That's so beautiful.

2:43

Well, the French way is very

2:46

good. Thank you, you got it. Girl.

2:47

Well, first of all, I just want to ask you because I

2:50

already know about your entire life, but

2:53

I feel like the audience may not. So I feel

2:55

like I have to allow you to share your

2:57

story because it's incredible

2:59

and I want the well to know it. So please, could you tell

3:01

me how did you come to create these incredible

3:03

books?

3:04

Yeah, it's kind of weird to know, you know, you have your

3:06

book out now, but it's kind of weird. When you

3:08

look at a book and you realize all the steps

3:10

that you had to take to actually get to this,

3:13

it's wild. So the

3:15

whole thing started at the beginning

3:17

when I was nineteen, big accident, break

3:20

my back. Your podcast is

3:22

called a really good cry, Lots of crying, terrible

3:26

surgery, lots of physical pain, lots

3:28

of mental health issues afterwards. And so I was nineteen

3:31

roddy and I just felt like, Wow, I'm

3:33

completely broken. My soul is

3:35

completely broken. So I had to figure

3:37

out how to feel better. You know, I was

3:39

living in London at the time. I was studying

3:41

mathematics, and I just my

3:44

whole everything was in shambles.

3:46

So you know, I put on my big girl pants and

3:49

I was like, Okay, I feel absolutely horrendous,

3:51

but let me try and figure out how to feel better. That

3:54

brought me to study biochemistry in grad

3:56

school to understand how the

3:58

inside of our body works. It was

4:00

interesting. I didn't find anything, No breakthroughs

4:02

happened that allowed me to feel better. And

4:04

then I went on to work in genetics in

4:06

Silicon Valley for five years. Super

4:09

interesting but not helpful. At all when it comes

4:11

to mental health. I was like, my DNA

4:13

doesn't tell you anything about what you need to be doing

4:15

to feel better. And then while I was there, and I

4:17

really believe in, you know, the universe

4:19

helping us and guiding us, there

4:22

was this pilot study going on inside

4:24

the company I was working at, and they wanted

4:26

five volunteers to try on a

4:28

continuous glucose monitor. I

4:31

don't have diabetes, nobody in my family

4:33

has diabetes. But I

4:35

raised my hand because something inside

4:37

me was telling me this is going to teach me a

4:39

lot. Yeah, And what I found was fascinating. I

4:41

found that the days where my glucos levels

4:44

were like a roller coaster spike drop,

4:46

spike drop, spike drop, my mental health

4:48

was worse. And the days where my glucos

4:51

levels were nice and steady, I felt better. And

4:53

this may sound obvious, but to me, you

4:56

know, eight years after this surgery, eight

4:58

years into horrible mental health

5:00

issues, I was like, wait

5:02

a second, did I find something

5:05

that could influence my mental health? Did

5:07

I just start to understand that my food

5:10

could impact how I felt? And so

5:12

that opened, you know, really wide,

5:14

these massive gates into the world of blood

5:16

sugar and it became my passion. I

5:19

was able to start my healing process

5:21

through the science that I discovered. And then

5:24

it became so clear that this information was

5:27

too important not to share. So

5:29

I started on Instagram where I talked about

5:31

glucost levels and here we are

5:33

five years later, and

5:36

now I'm really happy to be able to share this science with

5:38

the world because whoever you are, this is so

5:40

helpful to your heart.

5:41

Yeah, I mean, it really is. And I would

5:43

say, you know, you said it's not obvious.

5:45

It seems like something that's obvious, But I would

5:47

say it's not obvious. You don't think the majority of the

5:49

people in the world. I think unless

5:51

we're taught it from a really young age,

5:53

that how the food that we are eating

5:55

becomes us, and it becomes our mind,

5:58

and it becomes our brain, and it becomes our heart, and

6:00

it becomes all of these parts of our bodies,

6:02

including how we feel emotionally,

6:05

how we feel mentally, how we feel every

6:07

single day. It's not broken down

6:09

to us like that. And I study nutrition and dietetics.

6:12

I was a clinical dietitian for

6:15

a few years, and I have to say

6:17

the same thing, where you know, it's so different

6:19

knowing looking at it and reading it as

6:22

you're wearying. But what's beautiful

6:24

about what you've done is you've been

6:26

through something, you've learnt something,

6:28

and then you've.

6:28

Put it into practice.

6:29

And so I think it's really different being someone

6:32

who knows research but

6:34

has lived research and in research.

6:36

Oh yeah, it's like everybody can give you all

6:38

this amazing advice in your life, but and so you go

6:40

through it, you're not going to be able to really integrate

6:42

it. And I know you get it because I remember in the

6:45

introduction of your book, you talk about this how

6:47

our food becomes us. Our food, you know,

6:49

powers us. Our body is our

6:51

food. It's amazing. And the

6:53

rain is the same situation. What you eat

6:56

impacts your cravings, your hunger,

6:58

your energy, the speed

7:00

of the signals between your neurons, how much brain

7:02

fog you feel, your mental health. It's

7:04

fascinating it is.

7:05

And you know, I also don't think people have You

7:09

know, there maybe lots of people out there who don't even

7:11

know what glucose is or

7:13

will connect it to diabetes, because that's how

7:15

I was until I study nutrition. Glucose

7:18

was linked to my grandma, who has diabetes

7:20

or you know my uncle who has diabetes. It

7:22

wasn't something that I would ever have to think.

7:24

About in my life.

7:26

And so would you mind explaining what

7:28

glucose is and how it is actually something

7:30

that impacts us every single day from the

7:32

moment we eat to how it affects our bodies.

7:35

I love this question. So glucose

7:37

is your body's favorite source of energy.

7:39

So right now, if you're listening to us, dear

7:42

listeners, the cells in your brain

7:44

are burning glucose to make sense of what you're hearing.

7:46

Okay, if everybody just squeezes

7:49

their right hand right now and makes a fist, the cells

7:51

in your hand muscles are using glucose

7:54

to contract, right. And this goes for

7:56

your brain, for your liver, for your toesels, for your ovaries,

7:58

for your heart, everything. Your

8:00

body is burning glucose all the time. And the main

8:02

way that we give this

8:05

incredibly important glucose to our

8:07

to our bodies is by eating foods.

8:10

By eating two types of foods starches,

8:13

so that's bread, rice,

8:15

oats, pasta, potatoes, and

8:18

sweet foods. So anything that tastes

8:20

sweet, from your amazing chocolate dessert

8:22

to an apple, okay, and

8:25

Now you might think, okay, well I want

8:27

lots of energy, so I should give my body

8:29

lots of glucose, lots of starches and sugars,

8:32

right, And actually this is

8:34

where the logic breaks down. I

8:36

love to take the example of a plant. And you have some

8:39

really cute plants in your studio here,

8:42

and as a plant owner, you know that

8:44

your plant needs some

8:46

water to live. But if

8:49

by mistake you

8:54

know it jowns, it dies. The human

8:56

body is the same. Some glucose

9:00

amazing, bringing on fast, fantastic. Too

9:02

much glucose and problems start happening.

9:04

And during a meal,

9:06

when you give too much glucose to your body, your body

9:08

experience is what's called egg glucose spike,

9:11

So a rapid increase in your glucose levels

9:14

in your blood. And this comes

9:16

with consequences inflammation,

9:19

mitochondrial fatigue, you're tired,

9:22

brain fog, the activation of the craving

9:24

center in your brain, Your hunger hormones

9:27

become completely unbalanced, you might get

9:29

some skinish shoes, long term maggat,

9:31

fertility problems, type of diabetes, et cetera.

9:34

So my whole work has been to

9:36

teach people how to avoid these spikes, but

9:38

without giving up the chocolate

9:41

dessert that you're going to make for me after

9:43

this episode. Yeah, we have

9:45

it on camera.

9:47

I am making you some chocolate disaster or we're

9:49

going to do.

9:50

Or the polenta big that I saw that I really want to try.

9:52

So anytime we eat carbs, you know,

9:55

carbs are amazing, They're delicious, they're cheap, they're

9:57

culture. I don't want to give them up, Like

9:59

there's no way. Now.

10:00

I grew up, you know, I after reading your book

10:02

and also after starting

10:04

my fitness journey and trying

10:07

to live a healthier lifestyle. I

10:09

grew up in an Indian house and it

10:11

was filled with amazing food. I grew up

10:13

vegetarian, and there was lentails

10:16

and beans and pulses always, you

10:18

know, a lentil or a pulse

10:20

on my dish. There was always that, and that was

10:22

always our way of getting protein

10:24

in our diet. That was probably the only source

10:26

that we really had. But as I grew

10:29

up and I started learning about the different

10:31

components of foods, I realized that, you

10:33

know, that was actually one of the questions I was going to ask you, is

10:36

when you're thinking about a lentil.

10:37

Or a bean.

10:39

What is the makeup and the breakup

10:41

of it is obviously still carbohydrates, but it's

10:43

also proteins.

10:44

Yes, it's a tough one because lentils pulses,

10:46

they're actually thirty percent fiber, thirty

10:48

percent protein, thirty percent cars. So

10:52

listen, I put them actually in the vegetable

10:54

category. I would yeah, I would

10:56

actually eat my lentils first

10:59

during a meal. We can get to that happen. They're

11:01

quite rich in fiber, you know, they're quite

11:03

amazing, and they do contain carbs. But

11:06

because they have so much fiber and protein

11:09

in there, that's going to slow down

11:11

the breakdown of the carbs.

11:12

That makes all of us Indians very happy, like

11:15

very happy. I've been waiting

11:17

to ask you that question, but I

11:20

want to ask you so on a day to day basis, someone's

11:23

walking about and they're living their

11:25

life. I know you mentioned tiredness,

11:27

and you mentioned a few of the symptoms, but what

11:29

are the main symptoms that a person

11:31

should be looking out for, Because you know, we may feel

11:33

tired because we haven't had enough sleep. We may feel a bit

11:36

lethalgic because we're on the first day of

11:38

our period.

11:38

Like there's so many there's so many.

11:40

Different reasons for us feeling certain symptoms,

11:42

But on a grander

11:44

scale, what are the symptoms that someone's walking

11:47

around saying, you know what, I think I need to see

11:49

what my glucoselves are doing because I'm feeling this,

11:51

this, and this.

11:51

I would say the most common symptoms are

11:54

craving something sweet throughout the day.

11:57

So it's ten am and you really want a

11:59

pastry, or it's four pm and you're like, I need

12:01

a COOKI he or a chocolate bar. Or it's eleven pm

12:04

and you know that pot of ice cream in the back of

12:06

your freezer it's calling your name. Yeah,

12:08

So those are sugar cravings, right, And

12:10

very often the symptom of

12:12

having these spikes and these drops all

12:15

day is the activation of the craving

12:17

center in your brain and it tells you're ready,

12:20

find a cookie, Find a cookie.

12:21

You have that all the time. I'm like, yeah, I

12:24

have that voice in my head totally.

12:26

So that's one of the most common ones. And then I

12:28

would say the fatigue. So, of course, you

12:30

know, sleep is a factor. Maybe your

12:32

kid wok you up in the middle of the night, of course, but

12:35

nonetheless, if you feel

12:37

like your body is just not producing

12:40

the energy that it should be. So

12:42

going to the grocery store is exhausting, you

12:44

know, picking up your kids from school is exhausting. You

12:47

wake up, you're exhausted. You don't

12:49

have energy to really go after any dreams.

12:52

That could be because your little mitochondria,

12:55

the factories inside of your cells, are

12:57

tired. And why do they become tired because

12:59

of gluco spike? What's weird about mitochondria

13:02

and all? This is so fascinating because there's

13:04

always a nuance there. Your mitochondria. They want

13:06

glucose. That's what they burn to

13:08

create energy for your body. But if

13:11

you give them too much, they actually go

13:13

on strike. They sort of they're like too

13:15

much information, cannot deal, need to go

13:17

nap. They're like, you know, too much glucose.

13:19

You know you're overwhorking me. I'm going on

13:21

holiday exactly.

13:23

And so what happens is that we keep eating

13:25

carbs, but our mitochondria are not working. So we're

13:27

exhausted and we're like, but I'm giving my body

13:29

all this energy, why do I feel so tired?

13:32

So the cravings and the tiredness

13:34

are the first symptoms to usually dissipate

13:37

once you start applying the hacks.

13:38

I can totally relate to that. And I, you

13:40

know, I think we're so used to thinking of comfort

13:43

food, like whenever I'm really hungry. From a

13:45

young age, I've had this desire

13:47

to go towards bread, like bread has always

13:49

been my and I would think, Okay, I'm just gonna

13:51

have a quick piece of bread and I'm gonna feel great

13:53

and I'm gonna feel fine. And sometimes I have it with

13:56

nothing on it, just the piece of bread, because bread

13:58

is that good.

13:58

It's so good.

13:59

But I would always suffer

14:01

with these cups and downs of

14:03

Okay, So I'd eat the bread and I'd feel really grateful,

14:06

like an hour, and then I'd feel really hungry straight

14:08

away. So then i'd have to keep eating, but I keep

14:10

feeling myself just on carbohydrates and you're

14:12

on a big satiated either.

14:15

I was always still hungry, like over

14:17

and over again. I know you speak about that in your book where

14:19

it's almost like this vicious cycle that you

14:21

go see.

14:22

So if you're somebody who needs to snack every

14:24

two hours, you know that's a

14:26

sign that you're on a Glugos roller coaster. So you

14:28

eat carbs, naked carbs, and we can get to that in

14:30

a sect like the bread. You know, use spike because

14:33

bread turns into glucose, So glucose spike.

14:35

Then crash ninety minutes later, craving

14:37

center activate hunger hormones all over the place.

14:39

You're hungry again, so you look for carbs

14:41

again, and the cycle continues. And

14:44

it gets even worse if you're somebody who craves

14:46

sweet foods, because the

14:48

sweet taste actually releases

14:51

dopamine in your brain, and

14:53

dopamine is the pleasure hormone. It

14:55

makes you literally feel better. You know, when you're

14:57

after a breakup, you reach for the chocolate ice

14:59

cream. You know why because it's dopamine.

15:01

It's a part of dopamine because you feel like crap.

15:04

So we're always craving for this dopamine

15:07

hit from sweet foods because a lot of us

15:09

just don't feel that good throughout the day. The

15:11

problem is bam, other glucospike

15:13

and bam, you crash again and the cycle continues.

15:16

I always wonder whether if as children,

15:18

because obviously we must learn that pattern from a young

15:20

age, right where if we

15:23

weren't having those things from a young age and we

15:25

were, you know, following some of the rules that you're

15:27

speaking about in your book. Like my sister's now

15:29

practicing it with her children, by the way, And

15:32

what's beautiful is she's always been really conscious

15:34

about how she feeds her children.

15:36

And I've noticed, for example, with them, they

15:39

get really excited about a plate of crude taste.

15:41

Like they'll get really.

15:42

Excited about celery and

15:44

cucumbers and cherry tomatoes, and they're

15:46

so happy with that, and that is their excitement.

15:49

And can I have that with some hummus or you know whatever,

15:52

They'll be really happy about that. But I

15:54

think as soon as you end up introducing

15:56

sugar for some reason, it's like this

15:58

extreme pole we have towards it,

16:01

and once you've had it, you

16:03

just cannot you can't forget it.

16:04

It's a very strong drug. And it's because that

16:07

wiring of sweet taste to dopamine

16:09

that's been there for hundreds of thousands of

16:12

years because evolutionarily it made sense

16:14

because back in the day hunter gatherer days,

16:16

if we found all of a sudden a bunch

16:18

of juicy oranges, well we should

16:21

eat those as quickly as we could to store

16:23

the energy. Right, because something sweets cannot

16:25

be bad for you. Nothing is poisonous

16:27

and sweet and sweet taste usually

16:30

you know, tells you there's going to be a lot of calories in here.

16:32

So back in the day, it made a lot of sense

16:34

for us to gorge on sweet stuff whenever

16:36

we could find them twice a year. Wow. But today,

16:39

well, it's not good for us anymore

16:41

because sweet foods are everywhere, and they're cheap,

16:44

and they're at the corner store, at the gas station, at

16:46

school.

16:47

It's like who and they're in all the things that you don't

16:49

even realize that's the problem. And I want to go onto

16:51

that in a bit. But I really want everyone

16:53

to know about your hacks, because those

16:55

hacks what I love. By everyone,

16:58

you just read the book because you're going to

17:00

be obsessed. But what I love about

17:02

it is they're so simple. Me and my sister were talking

17:04

about that yesterday. She was like, I just love it because

17:06

I didn't have to get anything. I already had the things

17:09

I needed in my house. It wasn't even

17:11

that I had to change what I was eating.

17:13

I just had to figure out a few bits here.

17:15

And there, and I feel so much

17:17

better.

17:17

And it's free.

17:18

Yes, exactly.

17:19

It's so easy.

17:20

I want to go through hack by hack because I think

17:23

they're just phenomenal. So the first one I want

17:25

to talk about is the order of the foods. Yes,

17:27

so walk us through. Okay, how

17:30

should we be eating our foods?

17:31

Okay, So there's this amazing study that

17:34

shows us that if we eat the elements

17:36

of our meal in a specific order, we

17:38

can reduce the glucose bike of that meal

17:40

by up to seventy five percent insane

17:42

without changing the meal. Like

17:45

we eat the same quantity the same foods,

17:47

just the order can have a huge impact on our

17:49

glucose levels. So the correct order to

17:52

eat your food and during a meal for glucose levels

17:54

is veggies first, then

17:56

proteins and fats, then starches

17:59

and sugars. So why this order, Well,

18:01

because veggies first. Veggies

18:04

contain fiber. Fiber, she's

18:06

like my superwoman, Like I love her. She

18:08

is just the bomb. So fiber. When we eat

18:10

some at the beginning of a meal, she's

18:12

got time to go and coat our upper

18:15

intestine and make like a protective

18:17

shield, sort of gooey, protective,

18:20

sexy mesh. We love it. And

18:22

that mesh then slows

18:24

down. How quickly. Glucose molecules

18:27

will make their way from your stomach to

18:29

your intestine and to your bloodstream. So

18:31

any starches of sugars during the rest of the meal,

18:33

like some pasta and some cookies, they're not

18:36

going to create as big as a spike. You

18:38

still eat them, but there will be less

18:40

impact on your health, less creation

18:42

of a cravings cycle, less

18:44

inflammation, etc. The proteins

18:47

in fat second is also because

18:49

proteins and fats when we eat them before carbs,

18:51

are going to slow down digestion, so you'll feel

18:53

fuller for longer, and then the carbs at the end

18:55

because you've prepared, You've coated

18:58

with the ferverus mesh. There's stuff on your bell and

19:00

when you eat the carbs, they're going to arrive more

19:02

slowly.

19:03

Only you can make fiber sounds so sexy

19:06

And can I say during you all want

19:09

Jesse to do some sort of sleep

19:11

meditation with her voice because I

19:13

could fall asleep to your You can just talk about

19:16

five us.

19:17

I'd be nodding off us.

19:18

It's amazing. Yeah, yeah, okay, I'll do that.

19:20

Okay, you have to just give me a next project.

19:22

Okay, So question

19:24

on that what if you are doing a one pot meal,

19:27

because you know all of us we're cooking fast. Everyone

19:29

wants a thirty minute meal. They want all of their

19:31

goodness in one part, less dishes.

19:34

What's that? What do we do with that? How does that

19:36

work?

19:36

Well? In that case, I would recommend going to hack

19:38

number two, which is having a vegetable

19:41

starter. So you know this order of eating,

19:44

that's the as we were talking about earlier, that's the

19:46

scientific theory. It's quite strict,

19:48

right, But how do we apply this

19:50

to our lives in an easy way? Well, I recommend

19:52

actually focusing just on the veggies

19:55

first part, because that's where most

19:57

of the power lies and that's much

19:59

easier. So if you're having on one part

20:01

and dish, if you're having a sandwich, whatever, have

20:04

your meal, but before you eat it,

20:06

have a vegetable starter and listen.

20:09

It can be five cherry tomatoes, it can be

20:11

two baby carrots. Okay, it can be one

20:14

in the head of broccoli that's been in your fridge for three days

20:16

is in the back and he's really cold. It doesn't matter, true.

20:18

To tape platter.

20:19

And you also have lots of wonderful recipes in your boss

20:21

and they're like five maybe max.

20:23

Ten ingredient recipes. That's including a dressing.

20:27

And there's so many different options that

20:29

you present, from raw veggies to

20:31

having you know, a really nice broccoli

20:33

that's grilled with some sort of beautiful

20:35

Misa dress.

20:36

You need stuff. Yeah, and I'm super lazy.

20:38

I'm just the laziest cook in the whole

20:40

world. That's why I'm really excited you're going to cook for me, because

20:43

I mean, if I could not cook and have everything

20:45

prepared, I would love that. But so my recipes

20:47

are six ingredients or less and they take five

20:49

to ten minutes because again, like that's just

20:51

me. Yeah, they don't have time. I want

20:54

quick, easy recipes to do the hacks.

20:56

So that's hack number two. That's the veggies first

20:58

hack.

20:58

And when you do eat like one pop meal for example,

21:01

is it that your body will just break

21:04

down carbohydrates first because that's its preference,

21:06

and then it will break everything else. Sound like, if you are

21:08

having something which has protein, fats, carbohydrates,

21:11

like everything together will's is

21:13

it still better for you than if you're having,

21:16

you know, just a straight carbohydrate because you've

21:18

still got those protein together.

21:20

Absolutely, So it's kind of a spectrum.

21:22

Let's say you have a meal that's

21:24

like spaghetti and meat

21:27

and tomatoes. Right, the worst

21:29

thing to do for your glucose levels would be to eat the spaghetti

21:31

first, Yeah, and then the meat and the tomatoes.

21:35

A better option would be to mix everything together. And

21:37

an even better option would be the

21:39

veggies first. You see what I mean?

21:41

And does it matter whether the vegetables are cooked

21:43

or graill?

21:46

No, the only thing you want to avoid is we'll

21:48

avoid. That's going to be less beneficial is

21:50

making a very very runny

21:53

soup. So blitzing like broccoli

21:56

into oblivion because when you do that, you're actually

21:58

pulverizing the fiber particles.

22:00

And cooking the vegetables doesn't ruin the fiber.

22:02

No, and pulverizing

22:04

them is fine, Like the fiber is still there, but

22:07

it's going to be a bit less effective. However,

22:09

it is better to have a broccoli soup than

22:11

no vegies start. There's always

22:13

it's all relative.

22:14

Yeah.

22:15

The next one is my favorite. You're naked carbs

22:17

or dressing your carbs. Yeah, that

22:20

I loved hearing that one. Tell me about that,

22:22

Oh, tell me about how you dress your carbs.

22:23

Okay, So carbs, as I explain, are starches

22:26

or sugars, and the worst thing you can do for your glucose

22:28

levels is to eat them naked, to

22:30

eat them on their own. So for example, a cookie

22:33

on its own or a plate of pasta

22:35

on its own. Why because if

22:37

you're eating just pure carbs, then

22:39

the glucose molecules are going to go super

22:41

quickly be digested, nothing holding them

22:43

back. Yahd yaha. They get into your bloodstream super

22:46

fast, and then that's the glucose pik. What

22:48

you want to do is put some clothing on

22:50

the carbs. And clothing is protein,

22:53

fat, or fiber. Make them fancy exactly,

22:55

all three, make a little outfit for them.

22:57

Yeah.

22:58

And so for example, cookie with

23:01

some nuts, or cookie with yogurt,

23:03

and pasta with some chicken, or pasta

23:06

with some spinach. You know, add some stuff,

23:08

add some other molecules around it to slow

23:10

down how quickly that glucose is arriving

23:13

into your blood.

23:13

Is one better than another?

23:14

Doing it with protein or with fats or a

23:17

bit of both is always better.

23:18

That's such a good question. Nobody's ever asked me that. I

23:22

think the best the best one to do is the one

23:24

that you like the most.

23:25

Oh, I like that. That's a good

23:27

answer, So you actually do it.

23:29

Yeah, Look, dress your carbs, make

23:31

them look really fancy. You can change

23:33

their clothes every single day exactly. Yeah, make

23:35

a little fashion take it really fine. Outfit

23:37

of the day, except outfit of

23:39

it. You have to do that with your carbs.

23:41

That needs to another.

23:43

See you're just giving you so many ideas of your next projects,

23:45

but your next social media series.

23:46

You can be my agent. Right.

23:47

Perfect has to be dressing your carbs outfit

23:50

of the day, the

23:52

exercising after your meal.

23:54

So explain that. I have a wonderful question

23:56

about it.

23:57

Okay, Well you know how I said that every cell

23:59

in your body uses glucose for energy. The

24:02

more you contract your muscles, the more they need

24:04

glucose. And so we can use this to our advantage.

24:07

This hack is after you eat, move

24:09

for ten minutes. Doesn't have

24:12

to be going to the gym. You don't have to run a marathon.

24:14

You can literally clean your kitchen

24:17

that counts. You can dance in your

24:19

living room, you can go for a walk, you can

24:21

do some calf raises at your desk.

24:23

One thing I did yesterday after I was like I do not

24:26

want to work out after I've eaten.

24:28

And you know what I did.

24:29

I pretended like I was jump roping while watching

24:31

watching a show.

24:33

Nice, but you were in my mind.

24:34

And that's why thank you in front of the

24:36

TV. I love doing squats or like I grab a water

24:39

bottle, water bottle, it

24:41

a big bottle of olive oil.

24:43

It's good, it's great, and something guys that It's

24:45

so simple. That's all you have to do.

24:46

And so when you do that, your muscles are going to soak

24:48

up some of the glucose from your meal instead

24:51

of letting it create a glucose spike

24:53

in your bloodstream.

24:54

And so do carbohydrates and the glucose

24:57

molecules also fuel our muscles. Yes,

25:00

ok, they do, And so would you recommend

25:03

you know, I've I've always had work

25:05

out on an empty stomach, Like have your

25:07

workout in the morning on an empty stomach. It's

25:09

the most efficient for your body, you know,

25:11

workout fasted. So I would love to

25:14

hear your thoughts on that.

25:15

Listen, I'm not so sure about the scientific

25:17

evidence around that. I think for me it's really

25:20

hard to work out fasted. I think for women,

25:22

for our bodies it's important to be properly

25:24

fueling, especially if you're going to do something a bit

25:27

difficult, because otherwise it can be kind of a stressor.

25:29

Yes, so I always have some food

25:31

in the morning before working out, and

25:33

of course listen in the grand scheme

25:35

of things, working out any time, of course is

25:38

the best thing to do. But for your glucose levels,

25:40

I don't know. I think it's kind of more advantageous

25:43

to take advantage of this concept

25:45

to reduce a spike of a meal.

25:46

That makes sense.

25:47

Yeah, yeah, I would do that.

25:48

I've heard sometimes where if you're you know, even

25:50

with protein shakes and taking protein

25:52

supplements, doing it within a couple of hours

25:54

after.

25:55

Yeah. So, you know, people used to think

25:57

that that window was very

26:00

short, and it's more like a barn door, like even if

26:02

you have protein six hours later, it's still gonna

26:04

go and replannish your muscles.

26:06

Okay, Well, all the muscle heads out

26:08

there just know you've got a longer to have your protein.

26:10

I'm sure you have a lot of listeners who are

26:12

big muscle.

26:13

All of them just.

26:14

Want a really good cry. They're just secretly listening

26:16

to this crying in the corner. Vinegar

26:20

Now This is the next one. The apple side

26:22

of vinegar.

26:23

Any vinegar, any vinegar.

26:25

Okay, any vinegar at all. Please

26:27

tell us about the vinegar hack. I've been doing it.

26:29

I felt great. Honestly.

26:31

I do it before my biggest carbohydrate mail,

26:34

usually in the afternoon. And I

26:36

really like the taste of it. Actually, I really enjoy drinking

26:38

apple side of vinegar. And

26:41

yeah, please tell us the studies

26:43

behind it and what it does to our body.

26:45

Okay. And I was quite surprised when I learned

26:47

all this. I was like, really, there's science behind

26:50

vinegar. So the studies

26:52

show us that vinegar contain a molecule

26:54

called acetic acid, super

26:56

cool molecule. And if you have some before

26:59

eating a meal, and we're talking one tablespoon

27:02

in a big glass of water, any kind

27:04

of vinegar. It can be apple cider, white

27:06

wine, vinegar, white red wine, and vinegar,

27:08

whatever, cherry, vinegar, whatever you want. The

27:11

acetic acid is going to slow

27:13

down how quickly the carbs

27:15

are turning into glucose molecules and your stomach.

27:18

And again we get back to this

27:20

idea of slowing down

27:22

the arrival of the glucose into

27:24

your blood. So I love doing

27:26

this, you know, once a day when I'm gonna have as

27:28

you said, you know, the meal with the most

27:31

carbs, or before I have a birthday

27:33

cake or whatever. And

27:36

this should be used as a compliment to the other

27:38

hacks. And one way I love merging the vinegar

27:41

hack is with the veggie starter hack. So

27:43

I will make a vinegar dressing on

27:46

my veggie starter.

27:46

Which is perfect because you get two in one exactly.

27:48

Yeah.

27:49

Me, and I was talking to my sister about again yesterday

27:51

and I was like, so basically, every time I want to eat cake, I

27:54

will just have vinegar

27:56

before I eat the cake, and it equals

27:58

it out and nothing's gonna happen exactly.

28:01

Well, it doesn't equal it up, but it really

28:03

helps.

28:03

We just we've got now we have glucose

28:05

god as banda. Yeah.

28:08

I really appreciate all those hacks. And the thing

28:10

is what I also

28:12

think is you don't have to start with all of

28:14

them at once, right, like you can slowly

28:17

bring each one. And I think you talk about that in your book as well.

28:19

We're week one, just start with one of them, Week

28:21

two, add in another one, week three, add

28:23

in another one, And I think that helps you create

28:26

sustainable changes in your life, where

28:28

then it becomes your lifestyle and it doesn't become oh

28:30

my gosh, this is a thirty day thing I'm

28:33

going to do. No, it's just this is how I'm

28:35

going to incorporate new wonderful habits

28:37

into my life that become part of my

28:39

life easily.

28:40

That's the point. We don't want more crash

28:42

diets. We don't want more of these fads,

28:44

don't to me. You know, the hacks, they're

28:47

almost like at the same level as

28:49

brush your teeth, they really are. Drink water,

28:52

wear sunscreen, have a savory

28:54

breakfast, have vegies at the beginning

28:56

of your meal. You know, That's how it feels to me. Do

28:58

you feel like, just like flying principles

29:01

and if you don't do them for a day, a week, a month, a

29:03

year, who cares, you know, just pick them up whenever

29:05

you feel like it's yeah, it's super key.

29:07

Oh sorry, Yes, the last one is savory breakfast.

29:09

Oh yeah, it's important one.

29:10

It is an important one because I do think a

29:12

lot of people, especially I find in the US,

29:14

prioritize the pastries and doughnuts,

29:17

and it's a it's a big cereal.

29:19

We of course, we all grew up eating cereals.

29:22

Where did you grow up eating?

29:23

I grew up eating you know what, honestly I had. I have

29:25

the most amazing mom who used to just

29:28

make us green juices and caurroge juice

29:30

in the morning, and like she would just

29:32

make sure we had really yummy,

29:35

fresh, healthy food throughout our

29:37

life.

29:37

And I just am so grateful for that growing up.

29:40

But I as a child, as most teenagers

29:42

do, no, Mom, I want cereal and I would throw out

29:44

the green juice into the plant and she didn't know, and

29:46

I didn't appreciate it at the time. So

29:49

I would want all the sugary cereals, or

29:51

I would want a toast with jam on it, you

29:53

know, all those the sweet things.

29:55

Even wanted the savory breakfast dopamine. You

29:57

know you wanted You wanted that Dopamineyeah

30:00

makes sense, Yeah it does. Being a kid and a teenager

30:02

sucks. Yeah.

30:03

I want to want my stupplements and I don't want my green

30:06

juice.

30:06

The plan can have it.

30:08

But the savory breakfast one is great

30:10

because when I just to give

30:13

some context, I swapped to a savory breakfast,

30:15

but before what I was doing was having

30:17

my protein shake, but I was doing

30:20

a lot of fruit in there, and I was doing

30:23

fruit and like coca powder.

30:25

And but what I would say is

30:27

because I was putting quite a lot of fruit in there, I

30:30

was finding myself getting two hours

30:32

in and I was in my work day and I was feeling so

30:34

almost like a little bit sick and also

30:37

so energyless, like I felt drained.

30:39

And I thought, I've just had an amazing workout.

30:42

I've had my protein. I've had like you

30:44

know, something that I thought was, yeah, I should feel

30:46

great, but I'm just not. But I

30:49

kept doing it because I thought, you know what, this is

30:51

what people have told me. I have

30:53

this, and maybe it's just my body. And then

30:55

and then what I did was I switched around. So I

30:57

was having my what you recommended.

30:59

I was being scrambled tofu on toes

31:02

with some avocado and some like hem seeds,

31:04

and then like maybe half an

31:06

hour later, I'd have my protein chake with the same way, and

31:09

I have felt amazing. I'm satiated

31:11

till lunchtime, amazing, and I feel

31:14

so good. And so just that swap of changing

31:16

that around. And I know you say you can have the smoothies

31:18

with protein, and but for me, I was maybe putting

31:20

in too much fruit, and even fruit

31:22

was giving me that glucose spike and making me

31:24

feel really lithologic what you

31:27

put into it.

31:27

At that time, I was putting in you know, strawberries,

31:30

pineapples.

31:31

Oh yeah, that's very sweet. It was.

31:33

It was sweet.

31:34

But then I was like, oh, but it's a protein shake and

31:36

I'm really healthy, and I'm putting an avocado, but you

31:38

know, there was a limit of how much fruit I could put into

31:40

that.

31:40

And so by adding you know, the scrambled tofu

31:42

and the avocado and the bread, where you're doing is you're

31:44

really giving your body this savory

31:47

start with protein and healthy

31:49

fats, you know, and not just a quick gulp

31:51

of sugars. And this

31:53

hack is incredibly

31:55

important. You cannot have steady glucose

31:58

levels if you're having something sweet in the morning.

32:00

So I always recommend people switch to

32:02

having a savory breakfast, build around

32:04

protein, healthy fats. And you

32:06

can also if you want, add some starch, add

32:08

some bread, add some oats on the side, but

32:11

importantly avoid having anything sweet

32:13

except whole fruit for taste if you want, so,

32:16

no cereal granola, fruit juice, honey,

32:18

etc. Really try to minimize

32:20

that. And if you love that sweet food, have it

32:22

for dessert after your lunch, your dinner,

32:25

right, just not in the morning because in the

32:27

morning your system is completely empty.

32:30

So if you give it too much sugar, big

32:32

lucospike and then exactly as you were describing,

32:35

the two hours later you feel off where you're

32:37

like, oh my god, and then you need to pick me up and maybe

32:39

it's a coffee, maybe it's a red Bull, maybe it's more

32:41

sugar, and the whole day is kind of messed

32:44

up.

32:45

Yeah, I can really relate to that. So

32:48

if you were having you know, you said building your

32:50

meals around protein. So obviously

32:53

I'm vegan and I have been for ten

32:56

years now, and I know you mentioned you had gone vegan

32:58

for a little bit.

33:00

Yeah, but I wanted.

33:02

To know, like because for a lot

33:04

of I think a lot of the people who listen to this podcast also

33:06

are maybe plant based, And what

33:08

would you recommend building Obviously, you

33:10

know there's tofu and there is

33:14

now chick, can we use

33:16

legumes as as our protein, start

33:19

like creating a meal around.

33:20

Them savor breakfast? Yeah, you can, absolutely,

33:22

I think if you're vegan you have to be super good

33:25

about you need to supplement

33:27

with you need to supplement with

33:29

omega three, otherwise your brain is going to fall apart. Yeah,

33:31

it's really important. You need to make sure you're getting

33:34

that good stuff, you know. And if

33:36

you're somebody who wants to be plant based and not eat

33:38

you know, dead animals, which I understand, maybe

33:41

bring in some eggs or some dairy

33:43

you know from like pasture raised places

33:45

that that eggs are nature's multi

33:48

vitamins, so good for you. So

33:50

but yes, you can build around legumes, you can build

33:52

it around protein powder from plant sources.

33:55

Absolutely, you just have to be really aware.

33:59

It's very it's hard. It's very

34:01

hard.

34:02

Yeah, yeah, yeah, I've been trying.

34:03

Yeah, but you know, that's that's what you do, and you're

34:05

really good at it because you spend so much

34:07

time learning about your body and cooking. So

34:10

when I was vegan, i only ate oreos

34:12

and pasta. Yeah, and I

34:14

was like, I'm vegan, guys, I'm so healthy,

34:18

and I got super depressed. My skin was terrible.

34:20

And then I went keto and I

34:22

was like I was just eating like pounds and pounds

34:25

and pounds of cheese all day and I was like, I'm kuto,

34:27

I'm so healthy, but I gained like ten pounds. I was like, I

34:29

don't know what's happening. So

34:32

to me, these extreme diets never worked. It's

34:34

not for me, you know. I want to balanced life. I

34:36

want to make sure I'm giving my body everything that it needs.

34:39

And so for me, this approach of eating

34:41

a bit of everything. I actually I

34:43

never eat red meat. I just don't want it, you know.

34:45

But I ate so many eggs, I dairy,

34:48

ate cheese. I'll have some chicken once in a while,

34:50

and that works for me. Yeah. But the cool

34:52

thing about these hacks is that they can

34:54

be applied to any kind of diets

34:56

and lifestyle. And in my books I have examples

34:59

whether you're vg or your full keto paleo

35:01

or whatever.

35:02

I appreciate it that you have everything in that. Yeah,

35:04

yeah, yeah, I do find that.

35:05

And I think there's just different

35:07

things that work for different bodies who all such different bodies

35:09

and don't know, you know, you write by that in your book

35:12

as well. How don't be surprised

35:14

if you don't have the same you. It will

35:16

it will help everybody, but it will have a different

35:18

reaction on everybody exactly like your blood

35:21

glucause. That may start at a different level to your

35:23

friends, and it may spike to a different

35:25

level. But the point is all of these hacks will help

35:27

bring it down to some degree.

35:29

Girl, I'm impressed with you. You're really understood

35:32

everything, because that's a that's a key concept that most

35:34

people don't really grasp. So if you and

35:36

I both ate your palenta bake and we

35:38

were both wearing a glucos monitor, our

35:40

spikes would look different, yes, and but

35:42

from that you can't actually draw any conclusions.

35:45

But if we both had a veggie started before the

35:47

plenta bake, both of our spikes would be smaller.

35:49

That's what's important. And also, all

35:52

the hacks that I share they're based on clinical trials

35:54

done at scale that show that this stuff

35:56

actually holds up in a large population.

35:58

I'm not just slapping goes monitor on and

36:01

making a test and saying, oh, this is a generalized

36:04

truth. You know, That's not what I'm doing. I'm just illustrating

36:06

the studies with my data.

36:07

Yeah, and I agree with that.

36:08

Even with you know, living a plant based diet, I think

36:10

you really have to figure out what works for

36:13

you because for me touch wood.

36:15

And I don't like saying this too often, but I've

36:17

had such great response

36:20

from my body to being plant based, Like

36:22

I feel like I have thrived off it, and

36:24

my results. Every time I go to get blooded,

36:26

im like, is there something wrong? Like what are

36:29

my microntubs? Everything has always

36:31

been so bad, And I think it is because

36:34

you have to make if you're choosing to do these

36:36

specific types of you know, this

36:39

a specific lifestyle. You have to learn how to do it

36:41

to make your body thrive, right, not oreos and past

36:44

but you always start there there if you doesn't start with orios

36:46

and pasta when you're vegan.

36:47

But everything in.

36:49

Life takes conscious effort,

36:52

and with what you've done, it's conscious effort, Like,

36:54

yeah, you're not gonna be able to just look in your

36:56

fridge and just grab something.

36:57

You have to also plan for it.

36:58

And I think that's really important because you all

37:01

live slightly an unconscious life where

37:03

we live through it day to day monotonously,

37:06

not thinking about our day to day actions or what

37:08

we're picking up and putting into our body and into

37:10

our mouth, and so these are easy

37:12

hacks, but at the same time, I will say they are

37:14

conscious hacks, and they are conscious things

37:16

you have to adapt your lifestyle

37:19

to do and to incorporate in order

37:21

for you to notice, this is what I'm fueling my

37:23

body with, this is what I'm putting into my body, and

37:26

this is how it's affecting me. And I think the blood

37:28

glucas monitor is a great way to understand

37:30

your physical body. And do you recommend it to anyone

37:33

and everyone to have?

37:34

No?

37:35

I think you can get so many

37:37

benefits from just applying my hacks even without

37:39

wearing one, because you you'll be able to feel

37:42

your body change, your cravings, dissipates,

37:44

your brain fog going away, your

37:46

energy levels improving. Listen,

37:48

if you want to wear one, fantastic and just

37:51

please read my book before because they can be very

37:53

confusing to interpret. But you don't

37:55

need one if it calls your name, and you know, for me

37:57

it changed my life completely. But now I've done all the world

38:00

for you, so you don't actually really need to need

38:02

to wear one to see it all. But it can be

38:04

super motivating, so it's if it calls

38:06

you. Yes, I would never recommend it to

38:08

everybody. I don't think that's the point.

38:10

And I think tuning into a body without

38:12

even needing a physical device. Is such a beautiful

38:14

process because you can start by simply

38:17

writing a journal of these are the things that I've

38:20

incorporated, and this

38:22

is how I feel today, this is how I feel the next

38:24

day I've eaten, this how I feel.

38:26

And in the bluegos Gotters Method, my second book, at the

38:28

beginning, I have this work book, so it's a four week

38:30

method, and you can write, you know, how are my

38:32

cravings, how is my energy? What they're notice

38:35

And it's super cool because you become connected

38:37

exactly and you realize symptoms are messages

38:40

from your body enough to suppress.

38:42

Right as soon as I get a physical symptom,

38:44

like even if I get a spot on my face or if

38:46

I get some sort of pain in my back

38:49

or whatever I'm feeling physically, it's

38:51

become such an indication of there

38:54

is something happening internally that I'm

38:56

not addressing.

38:56

Yes, and then I have to break it down. Is it physical?

38:59

Is it emotional? Is it mental?

39:01

Is it something that I am doing

39:03

wrong in my lifting things or whatever?

39:05

But it's making me so aware

39:08

that something.

39:09

Is happening, and I think, you know the things

39:11

that we actually experience on surface

39:13

level are the last It's the last

39:15

scream of our body saying hey, I

39:18

need you to listen to me. And I know the only way you can listen

39:20

to me is if I put a big spot on your face right

39:22

now, because otherwise

39:25

I've been screaming at you for so long and you have not

39:27

been listening. And so anytime

39:29

you notice, you know, our physical body

39:31

pain is linked to our emotions. Our

39:34

our skin is linked to the nutrients

39:36

that we're eating. Like everything is so

39:38

interling and as soon as we disconnect

39:40

from that, that's when we start noticing

39:43

these physical ailments that happen on our body.

39:45

I completely agree, Yeah, I

39:47

am thank you for those hacks.

39:48

You're welcome changing all of our lives.

39:52

I wanted to ask you about

39:54

food labels because unfortunately

39:58

our world has become just so so you

40:00

know, supermarkets are really difficult to navigate because

40:03

not only do you have to figure out all

40:05

the things that are written at the back of the label, all

40:07

the ingredients list.

40:08

Where sometimes you don't even know what the words are. On

40:10

top of that, you have.

40:11

The front labels where it says gluten

40:14

free, good for you, super

40:16

food, whole

40:19

grain.

40:19

You know, oreos, Yeah.

40:21

Oreos healthier

40:24

alternative, no

40:26

added sugars. And so for

40:29

somebody who hasn't, you know, studied

40:32

biochemistry and hasn't been a nutritionist,

40:34

and even for me, I get overwhelmed

40:36

where I'm like, oh this I got told by this person

40:39

online that this is a super food I have to have

40:41

every single day and it's going to make me feel amazing, and

40:44

then you end up reading about it and someone else is like, well,

40:46

actually this is going to kill you. So I

40:49

just want to give us your top five

40:51

things to look out for, or like, what should

40:53

when someone's navigating a supermarket or

40:55

a grocery store, what are the things they

40:57

should absolutely avoid on labels?

40:59

Okay, the first place I would

41:01

look is in the ingredients list. So

41:04

in the ingredients list, the ingredients

41:06

are ordered by quantity, so the by

41:10

percentage, right, So it might say something like

41:13

wheat flour and cane sugar and

41:17

milk butter. That

41:20

means that the flour is the biggest

41:22

amount ingredients in the food. And

41:24

so if there's sugar in the top five ingredients,

41:27

that is dessert. Whatever the food

41:30

is, right, if it's and it might not

41:32

say just sugar, it might say honey,

41:34

dextros, apple cure, malto,

41:37

dextrin, highroctose, corn syrup, syrup,

41:41

moluses, and it can say so many things. If it's in the

41:43

top five ingredients, just know that this

41:45

food item is dessert and

41:47

treated like dessert. Have it at the end of a

41:49

meal. I don't care if on the front it says that it's

41:51

bread, or that it says it is a healthy yogurt.

41:54

That it's a breakfast cereal. Yeah,

41:56

it

41:57

is.

42:00

A business idea dessert so

42:03

Britily.

42:03

It's my favorite dessert. I love

42:06

having cereal. Cereal is my comfort

42:08

food after a meal. It's it is my dessert.

42:10

I mean, you're the real good girls goddess.

42:12

Cereal anytime of the day, though, I love its

42:15

lunch.

42:15

Dessert Cereal so sugar in the top

42:17

of the ingredients, it's dessert. Another thing

42:19

to look out for is on the front of the package

42:22

if it says stuff like, as we just

42:24

mentioned, gluten free, no

42:26

added sugar, hinhend fiber, vegan,

42:31

keto, whatever. If it's trying

42:33

to scream its innocence at you, it's

42:35

probably not so innocent, right,

42:38

So just just look at the ingredients and be

42:40

like, hmmm, actually, it says

42:42

hypertusk cornsyrup ingredient number three. Those

42:45

are the main two things. I have more in my book, But

42:47

I think if you just take those two away, it's

42:49

gonna help you a little bit already.

42:51

Yeah, because you know, a lot of us see

42:53

these buzzwords and you take

42:55

them as so. It may be vegan, and

42:57

it may be true that it doesn't have animal products

42:59

in it, but it does have sugars

43:02

and bad oils and you

43:04

know, so many.

43:05

Ingredients that actually counteract

43:08

the fact that it's vegan. It is vegan.

43:10

It's also can be terrible for yes, cigarettes vegan,

43:12

Yes, they are right.

43:14

So alcohol is vegan, Alcohol is vegan.

43:17

Five kilos of processed sugar

43:19

is vegan. Vegan does not mean healthy, the

43:21

same way gluten free does not mean healthy, the same

43:23

way organic doesn't mean healthy. You know, you

43:26

have to. I mean, it's great if these

43:28

labels mean something to you and are important to you, but it

43:30

doesn't automatically give that exactly.

43:34

I completely agree.

43:36

I want to talk about fertility and

43:38

hormones because one thing I've seen

43:40

Arizin is women's

43:43

struggles with fertility and

43:45

getting pregnant and struggles

43:47

with you know, being able to hold

43:50

space for a baby in their body and make it all

43:52

the way through. And it's it's miscarriages,

43:54

so many more miscarriages in the world. And

43:57

I know you talk about in your book about you

43:59

know, hormonal regulation linked to

44:02

sugar and glucose spikes, and I think it would

44:04

be so useful. You know, predominant listeners

44:06

and people that are part of my community

44:08

are women, and I think it will be really

44:10

amazing for us to talk about

44:12

this.

44:13

And when you share what you know about do it so.

44:15

Your hormonal system is

44:18

very tightly coupled with your glucose levels.

44:20

They are like two peas in a pot. And

44:23

if your glugos levels are all over the place, your

44:25

hormonal system is not going to be able to

44:27

function properly. Specifically,

44:29

let's talk about infertility and one of the

44:31

most common causes of infertility women PCOS

44:34

polycystic ovarian syndrome. I think it's now one

44:36

in seven females houses. Yeah, so

44:38

what the heck is PCOS. PCOS

44:41

is sort of an umbrella term for lots

44:43

of symptoms that are due to having

44:46

too much tystosterone, the

44:49

male sex hormone in a female body.

44:51

Okay, so how do we get this

44:54

tightestosterone. Well, you often

44:56

find that women who have PCOS

44:59

also have this thing called insulin resistance. And

45:02

insulin resistance happens after

45:05

years and years of glucose spikes, as

45:08

this hormone called insulin rushes

45:10

out to grab the excess glucose in your body

45:13

and store it away to reduce

45:15

its damaging side effects. Insulin

45:17

is great, but if too much insulin

45:20

is pumped out over too long, it causes

45:22

insulin resistance. Basically, your body

45:24

is not able to respond to insulin very well

45:26

anymore. And when there's too much insulin

45:29

around your ovaries, your ovaries

45:31

are told to produce more distosterone.

45:35

Yeah, so that is and PCOS doesn't

45:38

have just this is a cause, but this is one of the

45:40

most common reasons. So, lots

45:42

of glucose spikes, lots of insulin release,

45:45

ovaries produce loads of distosterone, and all

45:47

of a sudden, in a female body, you have

45:49

this excess of distosterone. What does this

45:51

mean? Balding on the head, hair

45:54

growth on the face, missed periods,

45:56

acne, all this kind of stuff. And

45:58

so the way it's often treated

46:01

by conventional medicine is by giving a

46:03

woman the birth control pill. Why

46:05

Why Because the pill is female

46:08

hormones. So when you give

46:10

this extra boost of female hormones

46:12

in the balance, the testosterone

46:14

kind of evens out with the amount of female

46:16

hormones, so the symptoms go away.

46:19

But if you then stop the pill

46:21

because you want to have a baby, then

46:24

put female hormones drop because you're not taking the pill

46:26

and testosterone is back up. So you're like, well

46:28

shit, I'm not ovulating right, So

46:31

what do we do to fix it? We look

46:33

at our food. We avoid our glucose

46:35

spikes, and this naturally

46:38

can reduce ystosterone levels and help

46:40

you obviate again naturally. I have so

46:42

many messages from women who have

46:45

pcos who've been able to reverse it,

46:48

hacks lots of babies when they were

46:50

told they were never going to be able to have a baby

46:52

naturally. So before you do anything

46:54

else, look at your food because it very

46:56

well could be causing this issue. I'm not saying

46:58

it's gonna fix everybody,

47:01

but it's going to help a lot of people.

47:03

Yeah, And how wonderful if you don't have to be

47:06

you know, less medication. We have to be on

47:08

the better and if someone is able

47:10

to create a life and a

47:12

small adjustments that prevent them to

47:15

do that and allow them to have

47:17

children if they want to. What a beautiful

47:20

thing to be able to do just through changing the food

47:22

that you're eating.

47:22

Because PCOS is not a disease that's

47:25

like, oh, I lack enough female hormones.

47:28

That's not the problem, right, The problem is the imbalance.

47:31

But they are you know what, a lot of women when they do have

47:33

PECOS and they go to the doctor, they are told that it's something

47:35

that you know, you go on the pill, But that doesn't mean

47:37

it's going to solve it or it's going to help you get fertile.

47:40

Like going on the pill doesn't

47:42

allow you to get pregnant. It just

47:45

exactly.

47:45

But listen, that is the way that doctors are trained

47:48

today. They're trained to diagnose medical

47:50

condition, write prescription for medication,

47:52

and they're really good at that, and we need

47:55

that for so many cases. But we also

47:57

need to ask ourselves, hold on a second,

47:59

why do I even have this problem in the first place.

48:01

That's not something that doctors are trained to look at.

48:03

And now we have so much amazing evidence that

48:06

is starting to uncover the real reasons behind

48:08

so many conditions. But it's not just fragility,

48:11

right, It's things like exema, psoriasis,

48:13

difficult menopause symptoms, brain

48:15

fragments, or health problems. I mean, there's

48:18

a big shift happening. Our food system

48:20

is making us sick. The food landscape

48:23

we live in is like whew, it's rough,

48:25

So we need to take a back control. We also need

48:27

a regulation on the government side, and I'm pushing for that

48:29

as well, But we also need to teach people how

48:31

to navigate this crazy world we live in.

48:33

And I think that's it.

48:34

Teaching people how to navigate is so important

48:36

because a lot of as you were

48:38

saying, whether it's the health industry or the food

48:40

industry, we pretty much give away

48:43

our power of our own health to

48:45

so many people because we don't

48:47

realize we have it in our control, Like how

48:49

much of it we can actually control.

48:51

Oh, I feel anxious and I feel

48:54

tired all the time, or that just must be how my body

48:56

is, And it's got nothing to do with the things

48:58

that I do. It just is I've got busy work,

49:01

I'm doing this. I'm doing this exactly,

49:03

and I think we it's not

49:05

And even with peacos, we're told Okay, I have to go on

49:07

the pill, but we're not really told how

49:10

to solve the root issue, and

49:12

we don't think it's in our hands because don't.

49:15

Even think that it's possible. Right, So,

49:17

even for diabetes, I have so many remissions

49:20

of type to diabetes and my readers and they go to the doctor.

49:22

The doctor's like, what did you do? They're

49:24

like, well, I changed the way I was eating, and they

49:27

cannot believe their eyes.

49:29

And it makes totals that if you actually think about

49:31

it and what we were saying before, there

49:33

are so many things we can add to our body externality,

49:36

like the supplements and the medications

49:39

and all that. And obviously if you need medication for a

49:41

condition, that makes sense. But

49:43

before we do anything, realizing

49:46

that what's on our plate and the thing we fuel ourselves

49:49

with the most throughout the day, how

49:51

much impact. Of course, it has that much impact because we eat

49:53

so much of it, Like, there's so much going into our body

49:56

by our own choice. The medication

49:58

is a small part of it. The

50:00

supplements are actually a small part of it. The

50:02

majority of what we're doing is going

50:04

in through our body by our choice, and

50:07

what we see and what we decide to fuel ourselves

50:09

with.

50:09

And so I think education.

50:10

I love that you're pushing for that in the government

50:13

and everything, because I think education is the biggest

50:15

part to all of this is just awareness because

50:18

many people don't have that from a young age. They're not reading

50:20

the right books, they're not they

50:22

don't have the right teachers, they're maybe not being taught

50:24

it at school.

50:25

And so there's so much money in the

50:27

food industry, I know, and they're pushing

50:30

different messaging. They have a big budget,

50:32

and they have all the celebrities, and they have the cartoons in

50:34

the cereal boxes. You know, we're

50:36

up against goliath.

50:39

And it is hard because you're told every other day

50:41

that something else is good for you. And I think that's the confusion.

50:43

There is just overstimulation

50:46

and an excess amount of information

50:48

now, especially on social media.

50:50

Experts not experts, you know,

50:52

people who've tried stuff, haven't tried things.

50:55

Everything is just so confusing that I can understand

50:57

why someone would just be like, you know what, I am checking

50:59

out this. I don't even I don't want to look after

51:01

my help because I have no idea what I have to do, and

51:04

so these simple things we just start reading a

51:06

little bit, start changing small, small habits

51:09

can make all the difference.

51:11

And it's hard to know. My heart goes out to other people

51:13

who are trying to be healthy and they just don't

51:15

know when it's just so much information and stuff.

51:17

But what I'm trying to offer is something

51:19

that is rooted in the biochemistry and the physiology

51:21

of your body. And it's not a fad. It's kind of

51:23

common sense.

51:24

Yes, that's what I love that it's actually all backed

51:26

up.

51:26

I love that you put your own, your

51:28

own grafts in there too, because it's wonderful

51:31

to see a personal experience. I think that helps people

51:33

too. This person's actually done

51:35

this, and I can see it's worked for them. Let me try

51:37

it for myself to So

51:39

I want to know. Is it an exception for women

51:41

on their periods? Do we get like a whole

51:43

pass to have as much chocolate as we want?

51:46

I need to know? Is that?

51:48

Yes? Always? Always.

51:51

Sometimes I wake up on a Sunday and I want chocolate

51:53

ice cream for breakfast, and girl, I will have it.

51:55

But you'll have apple cider vinegar before that.

51:57

Okay, Sometimes I even want I

52:00

don't do hacks. I know it's crazy. But it's true.

52:02

Okay, so before your period, something happens in your

52:04

hormonal system and it kind of sucks. But basically, the

52:06

week before your period, the same

52:08

food that you would usually eat is going to create a

52:11

bigger glucospike in your body.

52:13

Crave it the most, then, yes.

52:15

And big spike means big drop,

52:17

means even more cravings.

52:18

It's completely unfair all day on the

52:20

first day of your period.

52:21

It is completely unfair. Yeah, so what do we do before

52:24

your period? Make sure you're using the hacks so that

52:26

you can have the stuff you're craving with less impact

52:28

on your glucose levels and less creation of that roller

52:31

coaster for the rest of the day.

52:32

Yeah, okay, that makes sense.

52:33

So have all the chocolate, but makes you're

52:35

following these hacks.

52:36

The side of vineger, put some clothing on the chocolate,

52:38

have it as desserts instead of breakfast,

52:41

move afterwards.

52:42

It is crazy that we do feel those

52:44

cravings so much more during that time. I guess it is that

52:46

to do with a homemone levels.

52:47

During absolutely, yeah, I mean

52:50

it's crazy.

52:50

It is sugar

52:53

and dementia again. Another condition

52:55

that has been dementia

52:57

is just increasing so much so filling

53:00

between sugar and our brain and how

53:02

it functions and our commision. You said brain fog.

53:04

But yeah, well, what you're eating

53:06

is affecting your brain on so many levels, short term and

53:08

long term. And the dementia thing is really interesting.

53:11

It's an emerging field of research. But

53:14

some scientists and are calling Alzheimer's

53:16

type three diabetes no way,

53:19

because they're seeing that in the brain of somebody

53:21

with Alzheimer's disease, there are actually

53:23

loads of things going on that resemble

53:26

type of diabetes. So it's insulin

53:28

resistance in your brain cells,

53:31

it's inflammation, it's glycation, and

53:34

so we're starting to understand that maybe Alzheimer's

53:36

is actually what's called a metabolic disease.

53:38

So disease has to do with how you're burning

53:40

glucose and energy in your body. And you

53:42

see this quite clearly. If somebody has high

53:44

glucose levels in their thirties, they're

53:47

much more likely to get Alzheimer's later

53:49

on. Yeah, so if you want

53:51

to help your brain long term, try

53:53

to look at your glucose levels. And there's even

53:55

small studies showing that when somebody has dementia,

53:58

putting them on a diet that reduces

54:00

significantly how many carbs are eating actually

54:02

improves the condition.

54:04

Fascinating it is, and I think I

54:06

think about this a lot since I hit my thirties. That

54:09

and I keep saying this to my friends, and like, what we do in our

54:11

thirties, how we change our diet

54:13

and our lifestyle, we are going to reap

54:16

the benefits or cry

54:18

over the negatives in our forties,

54:20

fifties, sixties, seventies, eighties.

54:22

Now even if you're eighty years old, it's not too late.

54:24

No, it's not too late change.

54:25

But I am noticing that that feeling

54:27

of what I do now, I'm noticing

54:30

like what I did in my twenties affecting my thirties.

54:32

What I'm doing in my thirties is going to determine

54:34

how I'm able to move, function and

54:37

live an optimal life in the

54:39

future. And I think that's also a beautiful thing to

54:41

feel that what I'm doing now, It's like we talk about

54:43

generations, right, what we do now, what we're doing

54:46

in the world, is going to impact the generations

54:48

later.

54:48

And that's the same.

54:49

The versions of us in the future are

54:52

going to thank us so much for making small changes

54:54

now. But I've noticed that a

54:56

lot more in my thirties. I'm like, oh, dad, weally have to do that in

54:58

my twenties.

54:59

That also, my twenties are

55:01

so rough. I'm like, oh, poor Jesse in her twenties.

55:03

Yeah, tough decade. You don't know

55:05

what the heck you're doing. It's confusing.

55:07

It's a different era.

55:09

Anxiety and sugar, because

55:12

I think that I'd say we

55:14

have chronic anxiety in our generation

55:17

now. Everything makes us feel

55:19

anxious and it there's

55:22

something about trying to prevent

55:24

it but also being in control of

55:26

it. And I think sugar has such a

55:28

deep impact on that that we don't realize.

55:31

Well.

55:31

The studies show us that if you have anxiety or

55:33

depression, eating in a way that creates lots of gluco

55:35

spikes will make the symptoms worse. Right, it's

55:37

not the only cause, but it can make it worse. And the problem

55:40

is, if you're anxious, you might actually

55:43

want to eat a lot of sugar to get that dopamine

55:45

and feel better. So you're a little bit in

55:47

a vicious cycle where the sugar is

55:49

making you feel worse, but then you want more because

55:51

you don't feel wrong. So I mean, mental

55:53

health is super multifaceted, but of course

55:56

using the hacks and giving your body and your brain

55:58

that baseline of steadiness, that's

56:00

how I got back to health. The glucose

56:02

hacks were the foundation in

56:05

the house of my health, and then I was able to layer

56:07

on top of it therapy, EMDR,

56:09

emotional processing, movement, et cetera,

56:11

et cetera. But having that solid foundation

56:13

where I felt like I was fueling

56:16

my body in the best possible way.

56:19

It's actually it's really

56:21

gratifying.

56:22

It is, and it changes your mindset to

56:24

what you think you want versus what you actually

56:26

need. And I've noticed that for myself,

56:28

where you know, if I am craving

56:30

something, I think to myself like, how is

56:33

this going to make me feel tomorrow?

56:35

How is this going to make me feel in a couple of hours?

56:38

And so instead, even if I don't want even

56:40

if I'm thinking I want to go out and I want to eat this, what

56:43

stops me is having had that experience

56:45

of not having had it and how good it makes

56:48

me feel, and that muscle.

56:49

Memory of that restaurant.

56:50

And so no, I mean, it doesn't happen all the time,

56:53

but to be able to create habits. I think you

56:55

have to create a positive association to the

56:57

foods that are good for you because we're so used

56:59

to it thinking that healthy.

57:01

Food is diet food. Oh yeah, you

57:03

know in this culture.

57:04

Everything Like I feel, in our

57:06

culture, it's like healthy food is diet

57:08

food. When you're eating healthy it's

57:11

like for a short period of time, it's like you're

57:13

eating vegetables, which means you're on a diet.

57:16

You're eating really I do

57:18

think a lot of a lot of our culture does

57:20

go towards that where healthy

57:23

food is seen as diet food, and

57:25

I think that's terrible. And so to really

57:28

create a positive association with the food that positively

57:30

impacts our body, it can take

57:32

training in time.

57:33

And maybe it's just a matter of learning some easy

57:35

recipes that you really enjoy cooking.

57:37

Yes, exactly, totally.

57:41

Things.

57:42

What have I written here? I've got so many questions

57:44

with me.

57:44

By the way, guys, this is going to be This is such a Q and A because

57:46

I had so many things to ask about

57:48

everything. But I want to go straight to Oh,

57:50

I wanted to ask you what were your most surprising

57:52

foods that you that you ended

57:55

up testing that you didn't expect to

57:57

be as bad as they were.

58:00

Grapes.

58:01

Grapes.

58:02

Yeah, I'm not saying don't eat grapes. I'm just saying

58:04

they have been humanly engineered

58:07

to be little balls of sugar, juicy

58:09

pockets of sugar, and they're

58:11

actually very sweet. But you know, have grapes.

58:13

They're whole fruits. Whole fruit. They're fine, But

58:15

I was pretty sharck grape.

58:17

Okay, these are my fast round.

58:19

Okay, we're gonna go through, and you can have

58:22

one word or a sentence for this answer.

58:25

Have you seen the craze of freezing bread?

58:27

I think I started it?

58:28

Oh you start? You started it? Okay, great,

58:30

So is it true freezing

58:32

bread does?

58:33

What? Okay? So when you cook a starch

58:36

and then you cool it down or you freeze it, some

58:38

of the starch in there is going to

58:40

turn to fiber. It's going to turn to what's

58:43

called resistance starch. And

58:45

then if you more back up, you can eat

58:47

that car with less impact on glucose because some

58:49

of it has become fiber. Now, don't do this all

58:51

the time. It's just cool scientifically. Don't become

58:53

obsessed with freezing your starches. But I saw this

58:56

article come out. I was like, huh, I think

58:58

you could trace this back to Instagram post

59:00

of mine from about a year ago.

59:02

This, Yeah, I'm I go. Have you heard of it? Just that girl I started

59:05

it?

59:06

I have not heard of it.

59:06

I started it. Best bread

59:09

to consume, the best bread to consume for

59:11

us?

59:11

Rye bread or sourdough, do

59:14

your own bread.

59:16

I you know what this is.

59:17

This year one of my goals was to make a whole

59:19

bread series where I'm just experimenting with bread.

59:22

So next time you come over, I'll have a fresh bread in the

59:24

oven for you, but not a bun in

59:26

my oven, just buning.

59:28

Oats. I'm just gonna say

59:30

one word. Do you have to tell me your reaction? Oats?

59:34

Ah?

59:38

The best thing?

59:40

You know, the porridge and oatmeal

59:42

and granola, all these things told us so

59:44

good for us.

59:45

Just the taste, Yeah, they're there,

59:47

free taste, they definite taste. That's what

59:50

should have been the word fore taste for taste.

59:53

Best milk options like what would

59:55

you recommend and sweeten nut milk or whole milk?

59:58

Best and worst grain to consume,

1:00:00

if there is one, I think they're all the same. Great,

1:00:02

Okay, great, calorie

1:00:05

counting stupid okay,

1:00:10

best okay for people who do want to snack between

1:00:12

their meals, because you know, sometimes people do get hungry

1:00:14

and they want a little snack. Best you're your

1:00:17

top three snack options.

1:00:18

Banana with almond butter, Oh, banana,

1:00:21

Yeah, a toast with some

1:00:23

avocado, soft boiled egg with

1:00:25

sea salt, anything kind of savory ish,

1:00:28

not too sweet. The fruit is okay if you're putting some

1:00:30

clothing on it, like not.

1:00:31

Butter, sweetness or

1:00:34

unrefined sugars like coconut sugar, jaggery,

1:00:36

maple syrup, all those sugars.

1:00:38

Are they all the same?

1:00:39

Yes, they're all the same. I'm sorry,

1:00:41

I'm sorry. Yeah, maple syrup, agave,

1:00:44

white sugar, brown sugar, they're just the same molecules.

1:00:46

It's just marketing. Yeah, so it's not because

1:00:48

the cake says, you know, made with coconut

1:00:50

sugar. Bullshit, girl, it's bullshit.

1:00:52

It's all the same. I

1:00:55

know.

1:00:56

You can ease, so instead of coconut sugar and marispee,

1:00:58

you can just use white sugar.

1:00:59

You can spend the money.

1:01:02

Maybe it makes you feel more fancy. It's just sugar.

1:01:04

So have the one you like.

1:01:07

Have the one you like.

1:01:08

Okay, this is a good French fries or

1:01:11

jack a potatia. Because if you think about coating

1:01:13

your calves, you coat them and you deep

1:01:15

fry them, does it make it better for your glucose

1:01:18

spike?

1:01:18

No, because the deep frying actually creates

1:01:20

trans fats, which are really bad for you.

1:01:22

Oh damn, I was really

1:01:24

counting on.

1:01:25

That's a good one. That's a good one.

1:01:26

Yeah, brown rice.

1:01:28

Or white rice, whatever you want both

1:01:31

say.

1:01:32

There is so much out there about brown, but

1:01:34

the brown rice and fiber.

1:01:36

There's like one more fiber. It doesn't make a difference,

1:01:38

you know, it makes a fiber adds some broccoli in there.

1:01:43

Smoothie or milkshake? Ooh,

1:01:47

I know you.

1:01:47

I know what you say, fruit SMOOTHI I should say fruit

1:01:50

smoothie or milkshake smooth or

1:01:52

McDonald's milkshake.

1:01:54

Oh that's a good one. Okay,

1:01:56

Well, oh god,

1:01:59

I know maybe

1:02:02

okay, I'm going to be like really controversial

1:02:05

and.

1:02:05

Say milkshait to know why, you're gonna have to read

1:02:07

her book. But that is controversial. But I knew you would

1:02:09

say that orange juice

1:02:11

or coke.

1:02:13

We're kind of coke, normal coke

1:02:15

oh, whatever you want.

1:02:17

Oh my god.

1:02:18

See if you had I said orange juice or diet

1:02:20

coke, iuter said diet coke.

1:02:21

But orange juice and coke get orange shames.

1:02:23

Yeah, I mean you could. It's the same amount

1:02:25

of sugar. You could say, yeah, that orange juice has some vitamins,

1:02:28

but honestly it's like very little. But

1:02:30

orange juice versus diet coke diet coke.

1:02:33

I know, I know, I know, I know, guys, it's crazy.

1:02:36

Thank you, Thank you.

1:02:37

Ran for having me such a joy.

1:02:39

Amy bombard you with all the questions

1:02:41

that I had. And I that this helps

1:02:44

people, and I know it well. I mean reading the book has

1:02:46

changed my life and many people's in my life, and

1:02:48

I hope that this does the same for you in

1:02:51

so many different ways. And if it does, please message

1:02:53

Jessie and tell her all the one off things

1:02:55

that you have felt like I did. I sent her a voice now,

1:02:57

I was.

1:02:58

Like you, I just love your book. I just binge

1:03:00

watched Binge read it, and I love you

1:03:03

so thank you all the work that you're doing.

1:03:05

I'm so excited for whatever your book three ends up

1:03:07

being and whatever else you have coming out in your

1:03:09

life and thank you for

1:03:11

coming on here, thank you so much for having me, M