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Something that makes me crazy is when people say, well, I had this career before, but it was a waste.
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And that s where the perspective shift comes, that it s not a waste, that everything you ve done has built you to where you are now.
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This is She Pivots, the podcast where we explore the inspiring pivots women have made and dig deeper into the personal reasons behind them.
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Join me, Emily Tish Sussman, every Wednesday on She Pivots.
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Listen to She Pivots on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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Get emotional with me, Radhi Devlukhia, in my new podcast, A Really Good Cry.
0
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We re going to be talking with some of my best friends.
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I didn t know we were going to go there.
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People that I admire.
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When we say listen to your body, really tune in to what s going on.
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Authors of books that have changed my life.
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Now you re talking about sympathy, which is different than empathy.
0
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Never forget, it s OK to cry as long as you make it a really good one.
0
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Listen to A Really Good Cry with Radhi Devlukia on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
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Finally, a show about women that isn t just a thinly veiled aspirational nightmare.
0
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It s not hosted, not narrated.
0
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We re just dropping into a woman s world.
0
SPEAKER_03
I found out when my dad was gay when I was 10.
0
SPEAKER_03
We were in a convertible on the 405 freeway, listening to the B-52s.
0
SPEAKER_03
Looking back, I should have said, this is gay.
0
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This is already all gay.
0
SPEAKER_03
Listen to finally a show on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_01
Hey guys, it s Jay Shetty here, and I couldn t be more excited to share this exciting news.
0
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You asked, we delivered.
0
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Juni sparkling tea with adaptogens made by my wife and I are now available in all Sprout locations across the country.
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Juni is the perfect midday pick-me-up.
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With only one-third of the caffeine found in brewed green tea, it provides a gentle energy boost without the crash.
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It only has 5 calories and 0 grams of sugar, making it the perfect drink.
0
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Plus, it s made with a delicious blend of adaptogens and nootropics that may help boost your metabolism, combat stress, pack your body with antioxidants, and stimulate brain function.
0
SPEAKER_01
Head over to your local Sprouts or visit sprouts.com to find the closest location near you.
0
SPEAKER_00
The more glucose spikes you have, the faster you age.
0
SPEAKER_01
Wow.
0
SPEAKER_00
And this shows on your skin and your organs slowly age.
0
SPEAKER_00
Today, three out of five people are going to die of an inflammation-based disease.
0
SPEAKER_00
If you want a healthy body, a healthy mind, you need to make sure you re not on a glucose roller coaster.
0
SPEAKER_00
Your body doesn t care whether sugar came from an orange juice or whether sugar came from a beetroot and is now in a can of Coca-Cola.
0
SPEAKER_00
Those sugar molecules will both lead to a glucose spike.
0
SPEAKER_01
Before we jump into this episode, I d like to invite you to join this community to hear more interviews that will help you become happier, healthier, and more healed.
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All I want you to do is click on the subscribe button.
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I love your support.
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It s incredible to see all your comments, and we re just getting started.
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I can t wait to go on this journey with you.
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Thank you so much for subscribing.
0
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It means the world to me.
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The number one health and wellness podcast.
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Jay Shetty.
0
SPEAKER_01
Jay Shetty.
0
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The one, the only, Jay Shetty.
0
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Hey, everyone, welcome back to On Purpose, the place that you choose to become happier, healthier, and more healed.
0
SPEAKER_01
Thank you so much for coming back every week.
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I know some of you are coming back every day, multiple times per day.
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Now you have 500 episodes in the bank from five years of podcasting.
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Make sure you go back and learn about all our incredible guests.
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Now today s guest is someone that I ve wanted to sit down with for a long, long time.
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I was on tour.
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I was traveling.
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We couldn t make it happen, but we happened to be in the same city and I had to take this opportunity.
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I know that this episode is going to be super powerful for you.
0
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because if 2024 is a year you want to get healthier, it s a year that you want to feel better, it s a year that you want more focus, more productivity, and to feel lighter and work on your health, this is the episode for you.
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Today s guest is Jesse Inchospierre, a French biochemist and New York Times best-selling author.
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Jesse is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health.
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In her books, Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, Jessie shares her starting discovery about the essential role of blood sugar in every aspect of our lives and the surprising hacks to optimize it.
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Now, before we get going, I want you to realize this.
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In her international bestsellers, Glucose Revolution, which I have right here, and The Glucose Goddess Method, which have surpassed so many copies sold, she actually did a reset study across 2,700 participants.
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And I want to share with you some of the key results that are going to blow your mind.
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Listen to this.
0
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89% of people following her method have reduced their cravings.
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80% of participants are less hungry, 76% of people have more energy, 58% of people who wanted to sleep better are sleeping better, 47% of people who had skin issues have seen improvements in their skin, and 41% of people who wanted to improve their diabetes reported it improved.
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Please welcome to the show, Jesse.
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Thank you, Jay, for the beautiful intro.
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It s all true.
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And it s so inspiring for me to see how you ve taken this subject matter, popularized it, made it interesting, made it fascinating, made it practical.
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Every doctor I speak to tells me to read your book.
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And I have to say, I already know who she is.
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She s amazing.
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but i love the fact that the medical community is supporting your work is telling people to read your book i love the fact that all of your work online if you don t follow jesse already on instagram at glucose goddess go and follow her because everything s so practical it s so habit oriented it s
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You ve just done such a brilliant job at making glucose sexy and practical.
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And so anyway, very excited to have you here.
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Thank you so much.
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Thank you.
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You know, I m a scientist and I m not a doctor.
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I m not a dietitian.
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I m just a scientist fascinated by how do we make science accessible, useful, practical so that everybody can benefit from the cutting edge science out there.
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So that s really my passion.
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And I m so glad to hear that so many doctors are using my work with their patients.
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That s the point.
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We need to work together to improve everybody s health.
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Yeah, it s incredible.
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Well, let s dive straight into it because when I was talking about you coming on the show and everyone s very excited, I also found that a lot of people feel very uneducated in this area.
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And even myself, I ve been on an education journey over the last maybe 12 to 24 months about my own glucose levels.
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But let s start with what is glucose and why is it important to understand it?
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I love this question.
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So glucose is also called blood sugar, right?
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And glucose is your body s
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favorite source of energy so make a fist right now with your hand okay so as you re doing this the muscles in your hand are burning glucose to contract and for everybody listening to us right now the cells in your brain are currently burning glucose to understand what we re saying right every single part of your body is burning glucose every nanosecond to keep you alive
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And as human beings, the main way that we provide this very important glucose to our body is by eating foods.
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Specifically by eating two categories of foods.
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Starches, so that s bread, pasta, rice, potatoes, oats, and sugars.
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Anything that tastes sweet from
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an apple to my favorite triple layer chocolate cake, okay?
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So we eat starches and sugars and we give glucose to our body.
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So you might think, okay, I want lots of energy.
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Who doesn t want energy?
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So if glucose is my body s energy, I should give my body as much glucose as possible.
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I should eat as many starches and sugars as possible.
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Well, that s actually not the case.
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I love to take the image of a plant.
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Do you have any plants at home?
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Many.
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Okay.
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So you know that in order to keep a plant alive, you need to give the plant some water.
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But what happens if you give the plant too much water?
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It dies.
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Exactly.
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And the human body is similar.
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Some glucose, everything s going great.
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Too much glucose and problems start happening.
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Most of us are giving our bodies too much glucose, and this leads to a whole bunch of symptoms.
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Cravings for sweet foods, chronic fatigue, brain fog, inflammation, faster aging, hormonal issues, and then long-term the development of type 2 diabetes.
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So my whole purpose is to teach people how to eat the foods that they love, the starches and the sugars,
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in a way that s not gonna cause problems.
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So how do you keep eating the spaghetti and the cookies and the bread in a way that is not going to damage your health?
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That s the whole thing.
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And that s what I really appreciate about your work and why I m excited about this conversation, because I think a lot of us think, oh no, I have to cut things out completely, or oh no, I m gonna have to completely shift everything.
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And actually you re saying there s,
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Maybe that is the case.
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Actually, let s go there.
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Let s talk about that.
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Is there a need?
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What is it that needs to be fully cut out?
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Are there things that we need to definitely avoid in those two buckets that you just shaped for us?
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Well, we really don t need sugar.
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We don t need to eat sweet foods.
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at all.
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It s really just for pleasure.
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Your body doesn t need that amount of glucose, that amount of sugar.
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So when we eat sweet stuff, whether it s fruit or chocolate cake, we re doing it because it releases dopamine in our brain.
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Dopamine is the pleasure hormone.
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SPEAKER_00
So sugars we could do without.
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But listen, I want a chocolate cake for my birthday.
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I don t want to eat broccoli for my birthday, you know, and it s all around us.
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Sugar is delicious.
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It brings us pleasure.
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So
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Of course, if you could completely cut it out, it would be better for your health.
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But I don t think that s realistic for most people.
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I don t have that kind of willpower.
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And I haven t seen, you must know people who have completely cut out sugar, but it s quite difficult.
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What about you?
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What s your sugar consumption like?
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So I m an extremist, which means I either am eating no sugar.
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So when I was a monk, I didn t eat sugar for three years.
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But then I can easily drop back into eating sugar every day because my mother raised me as someone who ate a chocolate bar, a chocolate biscuit, a chocolate yogurt, and a chocolate ice cream every day growing up.
1
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So you re my chocolate brother.
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Yes.
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When you mentioned that chocolate triple layered cake and you pushed.
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I m like, that is my dream.
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And I have had to, through my wife s coaching, through your work, had to develop a healthier relationship with sugar because I believe a few years ago, I was genuinely addicted to sugar.
1
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And I want to talk to you about that.
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And for me, it s taken a lot of retraining, a lot of steps in between where now I m back being the extremist where I m not eating refined sugars at the moment.
1
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But at the same time, I would allow myself on my birthday or an occasion to allow myself to enjoy and indulge.
1
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I ve just, I was wearing a glucose monitor.
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for about three to six months, like last year, and I was shocked, I was absolutely surprised at the types of things that spiked my glucose levels.
1
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I would eat a non-sugar cereal as a test, and that would take it to bad immediately, not even average, it was bad immediately on the glucose levels.
1
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Talk to us about glucose spikes and why are people measuring their glucose levels?
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What does that show us?
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And what are we trying to get our glucose to map at?
1
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So when we eat a meal or food that contains a lot of glucose, so for example, a chocolate cake is a good option, a good example, or a plate of pasta or anything else that s starchy or sweet.
1
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When we deliver that glucose very quickly to our body, we experience what s called a glucose spike, which means just a rapid increase in how much glucose is in your body.
1
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And if you re wearing a glucose monitor, you will see this.
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It will look like this mountain that s just rising and rising and rising and then it crashes.
1
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You don t need to wear a glucose monitor to understand the benefits of my work, by the way, but it s a cool visual tool.
1
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So what happens in your body when we spike?
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Why is it bad for us?
1
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There are three main mechanisms that are going on on a physiological level that make these spikes damaging.
1
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The first one has to do with our mitochondria.
1
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The mitochondria are the powerhouse of the cell.
1
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Most people remember that from biology class.
1
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So your mitochondria are these little factories inside your cells that are responsible for turning glucose molecules into energy, okay?
1
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They re incredibly important.
1
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The problem is when you give them a glucose spike, so when you deliver them a bunch of glucose molecules very quickly,
1
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They break down.
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They kind of go on strike.
1
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You know, it s like when you have so much to do on your to-do list that you re just like, I can t do anything.
1
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I have to go nap.
1
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That s the feeling they get.
1
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They re like overwhelmed by all these glucose molecules and they cannot do their job properly anymore.
1
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And so what happens, you feel this as fatigue.
1
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So you keep eating this sugar and these carbs, but you re exhausted.
1
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You wake up in the morning, you re tired.
1
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Going to the grocery store is exhausting.
1
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Playing with your kids is draining.
1
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Your mitochondria are not functioning properly anymore.
1
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And that s why one of the main symptoms of having glucose spikes, which most of us have, is this sense of chronic fatigue.
1
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Now, the second thing that happens in our body when we spike has to do with cooking.
1
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So you know if you put something in the oven, like a chicken, and it goes from pink to brown, the chicken has cooked.
1
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And the browning process is called glycation.
1
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The chicken has glycated.
1
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It has cooked.
1
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Now, a human being, from the moment we re born, we re slowly cooking.
1
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We re slowly glycating.
1
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I know it sounds weird, but it s true.
1
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For example, if you look at the cartilage of babies, it s white.
1
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But if you look at the cartilage of somebody who s 100 years old, the cartilage is brown.
1
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We glycate.
1
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We brown as we age.
1
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And so much so that glycation is actually pretty similar to aging.
1
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And then when we re fully glycated, when we re fully cooked, when we re fully aged, we die.
1
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So glycation is a process that we can t stop.
1
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We can t stop aging.
1
SPEAKER_00
You know, there s billionaires trying to reverse aging, but so far they haven t been able to.
1
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But we can slow it down or speed it up.
1
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And glucose spikes have something to do with this.
1
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Glucose and glycation kind of sound like similar words.
1
SPEAKER_00
It s because it is the glucose that is doing the glycating.
1
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The aging.
1
SPEAKER_00
Yep.
1
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The cooking.
1
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The cooking.
1
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So the more glucose spikes you have, the faster you age.
1
SPEAKER_01
Wow.
1
SPEAKER_00
And this shows on your skin, you get more wrinkles and your organs slowly age as well.
1
SPEAKER_00
So that s the second thing.
1
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I had no idea.
1
SPEAKER_01
I did not know that.
1
SPEAKER_00
Yep.
1
SPEAKER_00
Wow.
1
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And the third thing that happens when we have a glucose spike, well, all of these processes, so the mitochondria and the glycation, they also increase inflammation.
1
SPEAKER_00
And inflammation is just a nasty thing in the human body.
1
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It causes lots and lots of issues.
1
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Today, three out of five people are going to die of an inflammation-based disease.
1
SPEAKER_00
So inflammation is not good.
1
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You want to bring that down.
1
SPEAKER_00
And the third thing that happens when we have a glucose spike is that
1
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Your body knows that these spikes are not good for you.
1
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Your body, when it senses this big glucose spike, it calls your pancreas, and it s like, hey, we need to get this glucose down.
1
SPEAKER_00
So your pancreas sends out a hormone called insulin, and insulin is amazing.
1
SPEAKER_00
And she grabs all the excess glucose molecules and stashes them away into your liver, into your muscles, and into your fat cells.
1
SPEAKER_00
And that s one of the ways that we gain fat on our body.
1
SPEAKER_00
but then too much insulin over time, that s the reason we get type 2 diabetes.
1
SPEAKER_00
So essentially you have mitochondrial fatigue, glycation, inflammation, diabetes.
1
SPEAKER_00
And then a whole bunch of other symptoms you might feel depending on your personal health history, like brain fog, like hormonal issues that could lead to infertility, etc, etc.
1
SPEAKER_00
Basically what I m saying, Jay, is that if you want a healthy body, a healthy mind,
1
SPEAKER_00
you need to make sure you re not on a glucose roller coaster because otherwise it s going to be very difficult for your body to function and for you to feel your best if you re experiencing glucose spikes on a daily basis.
1
SPEAKER_01
what are some of the hidden places glucose is that we may not see or may not understand that we can t figure out on a day-to-day basis?
1
SPEAKER_01
Because I feel like when I went to that test of the no sugar cereal, in my head, that didn t have glucose, only for me to understand it was the rice that it was made from that was having that impact on me.
1
SPEAKER_01
Are there any others that you know that are hidden?
1
SPEAKER_00
Actually, breakfast food is usually a top offender, right?
1
SPEAKER_00
So orange juice, fruit smoothies, breakfast cereal, even if they say no sugar or low in sugar, that doesn t mean they don t contain glucose.
1
SPEAKER_00
It just means they don t contain any table sugar, but they could also contain sugar from fruit, which is quote unquote natural.
1
SPEAKER_00
So it doesn t have to be claimed as an added sugar in a package, right?
1
SPEAKER_00
Breakfast foods, huge, huge offenders.
1
SPEAKER_00
And then kind of like funny things that you wouldn t expect, like eating a lot of grapes.
1
SPEAKER_00
If you eat 50 grapes, that s actually a lot of sugar because the fruit that we eat today has been bred to be extremely high in sugar and concentrated in sugar.
1
SPEAKER_00
But I think breakfast foods are one of the biggest ones.
1
SPEAKER_00
Oh, also dried fruit.
1
SPEAKER_00
people don t realize that it s not because something comes from fruit that it s good for you.
1
SPEAKER_00
Dried fruit or fruit smoothie or fruit juice can contain, you know, tens and tens of grams of sugar, even though it originally came from a fruit, but your body doesn t care whether sugar came from an orange juice and is now in an orange juice or whether sugar came from a beetroot and is now in a can of Coca-Cola, right?
1
SPEAKER_00
Those sugar molecules will both lead to a glucose spike.
1
SPEAKER_01
Yeah.
1
SPEAKER_01
And it s interesting because I think the
2
SPEAKER_01
the way we ve been trained to have a sweet breakfast.
2
SPEAKER_01
I ve switched to savory breakfast last year, and that s something you are a big, big, big proponent of.
2
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That s a big hack of mine, yes.
2
SPEAKER_01
Talk to us about that switch.
2
SPEAKER_02
Well, listen, the glucose spikes that we experience after breakfast is going to control the rest of our day.
2
SPEAKER_02
So if you eat in the morning something that is pure glucose, like most of us do, right?
2
SPEAKER_02
I grew up on orange juice and Nutella crepes, so I know.
2
SPEAKER_01
Sounds amazing.
2
SPEAKER_02
It was amazing.
2
SPEAKER_02
But then at 1030, I was exhausted because I was crashing.
2
SPEAKER_02
My glucose levels were crashing.
2
SPEAKER_02
And I was super, super hungry.
2
SPEAKER_02
Because after a big spike, you experience a big crash.
2
SPEAKER_02
And that crash activates the craving center in your brain and literally tells you, Jay, go find some chocolate.
2
SPEAKER_02
You know, and you cannot resist that urge.
2
SPEAKER_02
So your breakfast, if you re having a big glucose spike at breakfast, you re setting yourself up for a day of cravings, fatigue, inflammation, and you re going to feel quite awful.
2
SPEAKER_02
An important switch to make is to switch from a sweet breakfast to a savory breakfast built around protein.
2
SPEAKER_02
right?
2
SPEAKER_02
Whatever kind of protein you like, maybe it s dairy, maybe it s tofu, maybe it s protein powder, maybe it s leftover fish from last night, maybe it s eggs, whatever kind of protein you want, that s going to keep your glucose levels nice and steady.
2
SPEAKER_02
Add some healthy fats in there and you can have some starch like a slice of bread for taste.
2
SPEAKER_02
But importantly, a savory breakfast contains nothing sweet, except if you want some for taste, some whole fruit, right?
2
SPEAKER_02
And you know, all those sweet breakfast foods that you love, you don t have to say goodbye to them completely.
2
SPEAKER_02
The best time to have them is for dessert, after lunch or after dinner.
2
SPEAKER_02
Because if you eat something that contains a lot of glucose, something starchy or sweet, after a meal, the glucose molecules are not going to arrive as quickly into your bloodstream because there s already going to be food in your stomach.
2
SPEAKER_02
The worst time to eat starches and sugars is breakfast because your body is super empty.
2
SPEAKER_02
So anything you eat goes to your bloodstream in a second, right?
2
SPEAKER_02
But it s actually the meal of the day where most of us eat just starches and sugars.
2
SPEAKER_01
Yeah.
2
SPEAKER_02
Think about the typical breakfast.
2
SPEAKER_02
Orange juice, oats with honey on them, breakfast cereal, fruit smoothies.
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oatmeal with raisins.
2
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Exactly.
2
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And then you wonder why most of us feel so terrible throughout the day, why it s 4pm and we re exhausted and we need coffee or Red Bull.
2
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We have cravings all throughout the day.
2
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And even at night, your breakfast controls how you feel for the whole day.
2
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And I think switching from a sweet breakfast to a savory breakfast
2
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It s almost like, you know in the movies when they go through the mirror, it s a parallel universe, and you really feel so different.
2
SPEAKER_02
So, so, so different.
2
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All of a sudden you have steady energy, your brain is clear, you feel good, you feel like yourself, you re not controlled, you re not a victim to these cravings anymore.
2
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I found though that as someone who has had cravings for a long time or lived in that sweet cycle, there s been a lot of withdrawal symptoms.
2
SPEAKER_01
I think when people stop eating sugar, I ve definitely experienced headaches.
2
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I think some people experience very low energy.
2
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Someone was telling me earlier today that they feel nauseous or sick.
2
SPEAKER_01
Like there s a lot of different things that come with it.
2
SPEAKER_01
Talk to us about why it s so addictive.
2
SPEAKER_01
Yeah, obviously beyond the fact that we love the taste of it.
2
SPEAKER_01
Why is it so addictive?
2
SPEAKER_02
And how does it cause a sentence?
2
SPEAKER_02
Yeah, I think what you re talking about is if somebody goes cold turkey and just completely cuts things out.
2
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And that s not actually something that I recommend.
2
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I think, again, like I don t have that kind of real power.
2
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And I want to help people improve their health without having to give up the sugar.
2
SPEAKER_02
So even if you delay the sugar from breakfast to after lunch as dessert,
2
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You re not going to get all those withdrawal symptoms.
2
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You re still going to be able to enjoy it and get the dopamine, but with less impact on your glucose levels.
2
SPEAKER_02
And listen, sugar is addictive, right?
2
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And that dopamine is very, very, very, very addictive.
2
SPEAKER_02
And as human beings, eating something sweet is a very easy way to get a hit.
2
SPEAKER_02
Now, what you re talking about can also be due to if somebody completely cuts out carbs, so starches and sugars, completely.
2
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Let s say from today to tomorrow, you cut out all carbs.
2
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That can cause issues because if you ve been eating carbs your whole life, your body expects these carbs every two to three to four hours, and your body s actually just burning glucose for energy.
2
SPEAKER_02
So all of a sudden, you cut off
2
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It s supply of glucose and it becomes a little bit stressed out, especially if your body s not used to also burning fat for fuel.
2
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In a healthy body, you can switch from burning glucose for energy to burning fat for energy easily.
2
SPEAKER_02
So either you eat glucose and your body gets energy that way, or you re not eating and your body s burning fat.
2
SPEAKER_02
And most of us, we re eating every two to three to four hours some carbs.
2
SPEAKER_02
And so our body doesn t know how to burn fat for fuel anymore.
2
SPEAKER_02
It doesn t have that muscle.
2
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So the idea is to train it slowly to be able to do that, not to just cut out completely the glucose, you know, cut the grass from under the foot too quickly.
2
SPEAKER_02
That s going to be difficult.
2
SPEAKER_01
Yeah, and I think that s one of the biggest challenges, right?
2
SPEAKER_01
Because when it comes to newest resolutions or when it comes to changing habits, we often think we have to go in or out.
2
SPEAKER_02
I hate that.
2
SPEAKER_02
And diets, you know, they don t work.
2
SPEAKER_02
They re super stressful.
2
SPEAKER_02
They re actually a pretty strong way to control women.
2
SPEAKER_02
Like I have been from the moment I was a teenager.
2
SPEAKER_02
The magazines are telling you, lose five pounds in a day, you know, lose your belly before summer.
2
SPEAKER_02
You re bombarded by these messages that make you feel inadequate if you re not on a diet.
2
SPEAKER_02
I mean, it s pretty messed up.
2
SPEAKER_02
The amount of fat on your body or how much you weigh is not a good representation of the internal health of your body, right?
2
SPEAKER_02
And if you re just focusing on, I want to lose weight, I want to lose weight, there are very unhealthy ways to do that that might actually make your health way worse.
2
SPEAKER_02
What I like to teach people is these simple hacks.
2
SPEAKER_02
So savory breakfast is a very important one.
2
SPEAKER_02
Eating sugar as dessert instead of on an empty stomach is another key one.
2
SPEAKER_02
And these hacks are going to help your body on the long term and create better health from within.
2
SPEAKER_02
And you might lose weight.
2
SPEAKER_02
For example, in my experiment, about half the people lost some fat on their body without trying to.
2
SPEAKER_02
without counting calories, without cutting out foods, just because naturally that s where their body wanted to be and it readjusted, right?
2
SPEAKER_02
But the objective is not weight loss.
2
SPEAKER_02
The objective is being craving free and not feeling victim to finding sugar three times a day or not a victim to the pot of ice cream at the back of your freezer after dinner.
2
SPEAKER_02
Good energy so you can actually live the life you want to live and go after your dreams, you know?
2
SPEAKER_02
That s the point.
2
SPEAKER_02
And play with your kids and have time for yourself.
2
SPEAKER_02
And then improving any medical condition you might have.
2
SPEAKER_02
from mental health through infertility to diabetes, weight loss consequence.
2
SPEAKER_02
It s not the whole point.
2
SPEAKER_02
It s not a diet, you know.
2
SPEAKER_00
The Therapy for Black Girls podcast is an NAACP and Webby Award winning podcast dedicated to all things mental health, personal development, and all of the small decisions we can make to become the best possible versions of ourselves.
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Here, we have the conversations that help black women decipher how their past inform who they are today.
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SPEAKER_00
and use that information to decide who they want to be moving forward.
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We chat about things like how to establish routines that center self-care, what burnout looks and feels like, and defining what aspects of our lives are making us happy and what parts are holding us back.
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I m your host, Dr. Joy Harden-Bradford, a licensed psychologist in Atlanta, Georgia.
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And I can t wait for you to join the conversation every Wednesday.
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Listen to the Therapy for Black Girls podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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Take good care, and we ll see you there.
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Something that makes me crazy is when people say, well, I had this career before, but it was a waste.
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And that s where the perspective shift comes.
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That it s not a waste, that everything you ve done has built you to where you are now.
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This is She Pivots.
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the podcast where we explore the inspiring pivots women have made and dig deeper into the personal reasons behind them.
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Join me, Emily Tish Sussman, every Wednesday on She Pivots, as I sit down with inspiring women like Misty Copeland, Brooke Shields, Vanessa Hudgens, and so many more.
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We dive into how these women made their pivot and their mindset shifts that happened as a result.
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It s a podcast about women, their stories, and how their pivot became their success.
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Listen to She Pivots on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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When you find that bright spot to help you get through your day, it s powerful.
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That s where The Bright Side comes in.
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A new daily podcast from Hello Sunshine that s bringing you a daily dose of joy.
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And I m Simone Boyce.
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Listen, both Danielle and I are reporters.
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We ve covered the news and we know the world can feel heavy, but The Bright Side podcast is a space to have a little fun, to learn something new and get into some friendly debates.
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That s right.
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Join us five days a week to see how life can look from the bright side.
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We ll hear from celebrities, authors, experts,
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and listeners like you.
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Whether it s relationships, friend advice, or figuring out how to navigate life s transitions, we ll talk through it all together.
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Listen to The Bright Side from Hello Sunshine every weekday on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
3
SPEAKER_02
Yeah, and it s a different shift in mindset, really, because you re saying that a lot of us are addicted to weight loss, weight gain, or something like that.
3
SPEAKER_02
And you re actually saying, well, let s make it about energy.
3
SPEAKER_02
Let s make it about focus.
3
SPEAKER_02
Let s make it about family.
3
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Let s make it about health.
3
SPEAKER_02
Health, yeah.
3
SPEAKER_02
Yeah, which we just haven t been trained to think that way.
3
SPEAKER_02
You know, we haven t.
3
SPEAKER_02
Even I grew up always feeling like, oh, if I didn t put on weight, then I must be healthy.
3
SPEAKER_02
And that s such a, I mean, it s such a rudimentary belief around what health and well-being is.
3
SPEAKER_01
Absolutely.
3
SPEAKER_01
And it s shifting, you know, now understanding that s not the way to go.
3
SPEAKER_01
We need to focus on health, not body size or body weight.
3
SPEAKER_02
Absolutely.
3
SPEAKER_02
What should someone eat at 3 p.m.
3
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when they re tired?
3
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Because everyone has that post-lunch, you know, slump, afternoon slump.
3
SPEAKER_01
Well, they do, but
3
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it actually can go away.
3
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If you steady your glucose levels and if you no longer have these spikes, you don t have to feel that post-meal slump anymore.
3
SPEAKER_01
Because generally that slump comes from your glucose having spiked and now dropping.
3
SPEAKER_01
Because after every spike, there s a drop.
3
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And this drop can make you feel really, really, really tired.
3
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So if you feel those symptoms of the post-meal crash, the best thing to do is to start with your breakfast.
3
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So have a savory breakfast.
3
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Then the second thing I would recommend is at lunchtime, make sure that you start your meals with a specific type of ingredient that is going to help balance your glucose levels.
3
SPEAKER_01
And before I tell you what that is, I want to tell you about this amazing research study, Jay.
3
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So researchers looked at a meal and they found that if participants ate the elements of that meal in a specific order,
3
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they could reduce the glucose spike of the meal by up to 75%.
3
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Huge, that s huge.
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Without changing how much they re eating, without changing what they re eating overall, just by changing the order.
3
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And when I was in school, I remember biology teachers telling us, oh, when you eat, it all becomes a big soup in your stomach.
3
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And so I thought, how is this possible?
3
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How can the order in which you eat the elements of meal have an impact?
3
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So the research is fantastic.
3
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It turns out that when you start your meals with vegetables, the fiber in the veggies, when you eat it first, has time to coat your upper intestine and create a sort of protective mesh, okay, like a shield on the walls of your intestine.
3
SPEAKER_01
And that shield then slows down how quickly the rest of the meal is going to access your bloodstream.
3
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how quickly the molecules from the rest of the meal are gonna make their way into your bloodstream.
3
SPEAKER_01
And so veggies first is this very important hack.
3
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Now, the scientists- I used to always eat my veggies last.
3
SPEAKER_01
Really?
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Because you hated them?
3
SPEAKER_02
Yeah, because you re right, you eat all the carbs first and all the rest of it.
3
SPEAKER_02
You re like, oh yeah.
3
SPEAKER_01
And you know, actually, so when you go to restaurants, they often give you bread at the beginning of the meal.
3
SPEAKER_01
And actually, it s pretty smart.
3
SPEAKER_01
So I think there s a whole conspiracy here.
3
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Because if you give people some bread at the beginning of your meal, so you re super hungry, you eat the bread.
3
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Bread is starch, it turns to glucose.
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SPEAKER_01
So very quickly, you experience this glucose spike.
3
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And about 90 minutes later, you re crashing.
3
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And that s when the waiter comes over and is like, hi, anybody would like some dessert?
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SPEAKER_01
And at that point, you re feeling this intense craving for sugar because of that glucose drop.
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SPEAKER_01
So you re going to order dessert.
3
SPEAKER_02
That makes sense to me.
3
SPEAKER_02
I love bread at the start and dessert at the end.
3
SPEAKER_01
But the best thing to do actually is to delay that bread and first have your veggies and then have your main dish and have the bread, you know, during the main dish or after the main dish.
3
SPEAKER_01
And that way you can still enjoy the bread, but the glucose molecules are going to be protected by that fiber mesh and not going to create that big of a spike.
3
SPEAKER_01
So you won t feel those cravings 90 minutes later.
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You won t feel the energy crash.
3
SPEAKER_01
So that s another super important hack.
3
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And if you do nothing else, just at your next meal,
3
SPEAKER_01
Eat what you would normally eat, just add a plate of vegetables to the beginning of your meal.
3
SPEAKER_01
And it can be three baby carrots, it can be some beautiful roasted cauliflower with tahini or whatever, it can be some salad, it can be any sort of veggies you have in your fridge, and tomatoes count as well.
3
SPEAKER_01
And you ll see how different you feel after the meal.
3
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No crash, no cravings, and you know you re also helping your body become healthier from within.
3
SPEAKER_01
And interestingly, Jay, this hack actually has a lot of parallels in cultural habits.
3
SPEAKER_01
So, you know, I m French and in France, we have this tradition of crudités at the beginning of a meal, which is raw veggies.
3
SPEAKER_01
In Italy, they have antipasti, which is generally vegetables at the beginning of the meal.
3
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In the Middle East, you usually start your meals with herbs eaten by the bunch.
3
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So, none of the stuff I m talking about is that revolutionary.
3
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It s kind of common sense, but we ve lost touch with these traditions and now we understand the science behind them, so I want us to bring them back.
3
SPEAKER_02
Yeah, that s spectacular.
3
SPEAKER_02
There was a study you were about to quote and then I cut you off.
3
SPEAKER_02
Tell me.
3
SPEAKER_02
I don t know, you were about to say, and the study says, and then I said, I used to eat my vegetables last.
3
SPEAKER_01
I think I was just talking about the food order, so 75%.
3
SPEAKER_01
And so ideally from a scientific standpoint, you would always start your meals with the veggies, then the proteins and the fats, and then the carbs last, the starches and sugars last.
3
SPEAKER_01
Now, you know, that s a scientific theory.
3
SPEAKER_01
And if you want to decompose your meal and do that specific order, you can.
3
SPEAKER_01
But I think from this science, we can just extract the most important piece of information, which is veggies first and the carbs towards the end of the meal to reduce the spike.
3
SPEAKER_02
I think that s so practical.
3
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I think all of us can at least do that with whatever s on our plates.
3
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And if we can just make that shift today, we re going to start to see the benefit and that will hopefully push us in that direction.
3
SPEAKER_01
Exactly.
3
SPEAKER_01
And then naturally you crave less sugar and you feel better.
3
SPEAKER_01
And it s these small tweaks and you don t have to cut out foods.
3
SPEAKER_01
We re not talking about restricting how much you re eating.
3
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I m actually telling you to add food to your meal and that is going to improve your health.
3
SPEAKER_01
So veggies first, that s another very key hack that I recommend people try out.
3
SPEAKER_02
How off is the recommended daily amount of grams of sugar on any given packages, right?
3
SPEAKER_02
So if you look at any processed food or any packaged food, it will say this is 30% of your daily amount.
3
SPEAKER_02
How wrong is the daily amount?
3
SPEAKER_01
Well, so the American Heart Association recommends no more than 25 grams of added sugar, I think for women and 50 grams for men, something like that.
3
SPEAKER_01
But we don t need any of this sugar.
3
SPEAKER_01
We don t need to eat any sweet stuff at all.
3
SPEAKER_01
Your body does not need sugar to live.
3
SPEAKER_01
So that is an upper limit, if you will.
3
SPEAKER_01
Yeah, that s an upper limit.
3
SPEAKER_02
Yeah, we re seeing it as the basic requirement.
3
SPEAKER_01
Yeah, it s like saying, I don t know,
3
SPEAKER_01
Three cigarettes are allowed a day.
3
SPEAKER_01
It s like, it doesn t mean you should smoke cigarettes.
3
SPEAKER_01
It means like that s a per limit after which real problems start happening, but it s better to have zero.
3
SPEAKER_01
But then what these recommendations don t take into account is when are you eating the sugar?
3
SPEAKER_01
Is it first thing in the morning?
3
SPEAKER_01
So you re increasing inflammation, brain fog, increasing risk of diabetes, hurting your mitochondria, having cravings, aging faster.
3
SPEAKER_01
Or is it after a lunch that had fiber at the beginning of a meal where the impact is going to be way less hardcore on your health?
3
SPEAKER_01
So if you just keep eating the same amount of sugar as you re eating, but you just change when you re eating it.
3
SPEAKER_02
That s the first step.
3
SPEAKER_01
You re already going to see a big impact on your health.
3
SPEAKER_02
And then second step could be reducing amounts.
3
SPEAKER_01
For sure.
3
SPEAKER_01
And naturally, because you re not creating that cycle of addiction, you re going to have fewer cravings for the sugar anyway.
3
SPEAKER_01
There s this other really cool study I want to tell you about.
3
SPEAKER_01
So scientists put participants in an fMRI scanner, you know, those big donut scanners.
3
SPEAKER_01
Okay, so they were looking at their brain activity.
3
SPEAKER_01
And as the participants were in the scanner, there was a screen in front of their eyes, and the screen showed images of food.
3
SPEAKER_01
chocolate cake, donuts, broccoli, burger, etc.
3
SPEAKER_01
And the scientists asked the participants to rate how much they wanted to eat that food from 1 to 10.
3
SPEAKER_01
Okay, like 1 is like, I don t care.
3
SPEAKER_01
10 is like, I want to eat this right now.
3
SPEAKER_01
And the participants were hooked up to a machine that was measuring their glucose levels in real time.
3
SPEAKER_01
And this is what the scientists found.
3
SPEAKER_01
They found that when people s glucose levels were steady,
3
SPEAKER_01
they were rating all the foods like five-ish.
3
SPEAKER_01
Burger, five-ish.
3
SPEAKER_01
Broccoli, five-ish.
3
SPEAKER_01
So, you know, no particular cravings.
3
SPEAKER_01
But then, when the participants  glucose levels were dropping, two things happened.
3
SPEAKER_01
First thing, on the brain scan, the craving center was activating.
3
SPEAKER_01
And second thing, they started rating all of the sweet foods really highly, okay?
3
SPEAKER_01
And that just goes to show that
3
SPEAKER_01
You cannot control these cravings.
3
SPEAKER_01
They come from a deep part of your brain that goes on to alert mode when your glucose levels are crashing, because it is a dangerous thing for the body, right?
3
SPEAKER_01
Your body doesn t know that that crash came from a spike because you just ate 15 donuts.
4
SPEAKER_00
It s low on energy.
4
SPEAKER_00
And so all this to say that as you study your glucose levels, this craving center will activate less and less.
4
SPEAKER_00
So naturally, you re not going to want to eat as much sugar.
4
SPEAKER_00
And you re going to switch from a situation in which you were controlled by those cravings to a situation in which you ll eat the sugar you really like for pleasure, for enjoyment, without feeling controlled.
4
SPEAKER_00
So instead of feeling like, Oh my God, I need to eat something sweet right now.
4
SPEAKER_00
Give me anything, any chocolate bar.
4
SPEAKER_00
It s more like, Hmm, you know what?
4
SPEAKER_00
Tomorrow I want to go to my favorite bakery and get my favorite pastry, you know, from a sense of like agency and strength and boundaries versus being a victim to that sugar addiction.
4
SPEAKER_01
Yeah, you can have that delayed gratification.
4
SPEAKER_00
Exactly, exactly.
4
SPEAKER_01
No, that s huge.
4
SPEAKER_01
I mean, two things that really helped me with this, and I notice when I m weaker, and this obviously happens with the amount of travel I do, and I totally notice how that impacts my desire for
4
SPEAKER_01
more sugar, and I found that one of the biggest commitments I had to make was eating my meals on time every day.
4
SPEAKER_01
And that started to reduce cravings.
4
SPEAKER_01
So when I was having breakfast at a certain time, lunch at a certain time, and dinner at a certain time, I found myself having less cravings and filling the gaps with less sugar.
4
SPEAKER_01
When I was missing breakfast, I was missing lunch, and then I was trying to make up for it, then I d be willing to take anything, as you re saying.
4
SPEAKER_01
And the second thing I found was when I had poor sleep.
4
SPEAKER_01
So when I was sleeping badly or I wasn t sleeping enough, I would wake up craving sugar to want to get me to the next meal.
4
SPEAKER_01
And then naturally I m going to have all these things that aren t great for me because I just haven t slept well.
4
SPEAKER_01
And I found that those two things had a massive impact.
4
SPEAKER_01
But how is what you re saying having an impact on the other way?
4
SPEAKER_01
So I m saying how these lifestyle choices impact my glucose cravings, but how are our glucose levels impacting our sleep?
4
SPEAKER_00
Well, for example, sleep.
4
SPEAKER_00
So sleep and glucose go hand in hand.
4
SPEAKER_00
And so what you re describing is if you wake up and you haven t slept well, you have more cravings.
4
SPEAKER_00
And you know what else happens, which is kind of unfortunate, is that when your body is tired, it cannot regulate your glucose levels as well.
4
SPEAKER_00
So anything you eat will create a bigger glucose spike.
4
SPEAKER_00
So for example, if you have that cake on a day when you re rested versus a day when you re super exhausted, the exhausted day, the cake will make a bigger spike.
4
SPEAKER_00
You re eating the same cake, but it s creating a bigger spike.
4
SPEAKER_00
Therefore, a bigger crash.
4
SPEAKER_00
Therefore, more cravings.
4
SPEAKER_00
And so when we re tired, we tend to crave more sweet foods and that makes a bigger spike and a bigger drop.
4
SPEAKER_00
And then, in turn, being on a glucose roller coaster also makes your sleep that night worse.
4
SPEAKER_00
Not as deep, not as restorative.
4
SPEAKER_00
So you start this vicious cycle.
4
SPEAKER_00
Okay, here s what to do to break the cycle.
4
SPEAKER_00
First of all, use the hacks when you wake up, right?
4
SPEAKER_00
So if you re tired, have a savory breakfast.
4
SPEAKER_00
Second thing to sort of reset your glucose balance is to exercise, even just five minutes.
4
SPEAKER_00
So next time you wake up and you re tired, do five minutes of jumping jacks.
4
SPEAKER_00
Put on a YouTube video, five minutes, you know, exercise.
4
SPEAKER_00
Anything that s going to get your muscles working is going to help you manage your glucose levels better that day.
4
SPEAKER_00
And then as you study your glucose levels, you will notice you will sleep better.
4
SPEAKER_00
And often people will tell me that they used to wake up in the middle of the night with a pounding heart, you know, sweats.
4
SPEAKER_00
That can be because your glucose levels are crashing as you re sleeping.
4
SPEAKER_00
Yeah.
4
SPEAKER_00
And that s why in my study, so many people improve their sleep, not by taking sleeping pills, not by changing what s happening in their bedroom, just by changing how they re eating.
4
SPEAKER_00
Everything is connected, Jay.
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You cannot just look at one thing
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in isolation, when you improve your glucose levels, so many systems in your body improve.
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It s remarkable.
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So you might be entering this because you want less inflammation or fewer cravings.
4
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But then what happens is you realize, oh, my skin is better.
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Oh, I sleep better.
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Oh, my mood has improved, you know, all these amazing side effects.
4
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It s really beautiful to watch.
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Yeah, you mentioned mood there.
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What s the connection between blood sugar levels and mental health?
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Because I think, again, even though we are making those connections now, I think often we don t recognize how correlated our diet and our mental health is.
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That s the reason I got into this in the first place.
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So when I was a teenager, I had an accident.
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I broke my back jumping off a waterfall, had very intense surgery.
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I have lots of metal in my back now.
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And physically, I was fine because you recover fast when you re that young.
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But then my mental health started going really down the drain.
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So anxiety, depression, depersonalization, I felt like my brain was completely broken.
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I didn t feel like myself anymore.
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And I went on a journey to try to understand how to get better.
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And that s what got me studying biochemistry.
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That s what got me into genetics.
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And then almost 10 years after my accident, 10 years of darkness, I finally had my first clue.
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I was part of a pilot experiment and during it I could wear a glucose monitor and I saw, Jay, that the days when my glucose levels were spiking and dropping a lot, my mental health was worse.
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And the days when my glucose levels were steady, my mental health was so much better.
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And this changed everything for me because I had been completely lost for the better part of a decade, trying to understand what the heck I could do to improve my mental health.
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And I was lost, let me tell you.
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And nobody said, oh, you should look at your lifestyle.
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But in that moment, I remember that day, I was
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Feeling one of these episodes come on of depersonalization, which is this horrible mix of brain fog, feeling like a stranger in your own body.
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I mean, it s terrible.
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And I scan my glucose monitor and I see one of the biggest glucose spikes I had ever seen.
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And so I started putting two and two together.
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I said, wait a minute.
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Is it possible that this glucose spike is actually causing this episode?
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Anyway, so that opened the gates really wide for me.
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I was like, wow, this is fascinating.
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And I started doing all the research I could.
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And I saw that I wasn t alone, that most people experience glucose spikes on a daily basis, even if they don t have diabetes.
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and that these spikes are correlated to all the things we spoke about and to mental health.
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So as I started managing my glucose levels, my mental health started improving.
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And so what s the connection?
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Well, the cells in your brain also use glucose for energy.
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And so you know those three things I talked about?
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the mitochondrial damage, the glycation, the inflammation, the insulin, your brain cells also feel these consequences of spikes.
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And we don t fully understand how the brain works, but we do understand that when these things happen in the brain, it s not good.
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We also know that glucose spikes impact tyrosine levels, and tyrosine is an important molecule that regulates our mood.
4
SPEAKER_00
I want to tell you about another really fun study.
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Can I?
4
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Okay.
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Yeah, please.
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Fascinating.
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So bless these scientists.
4
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They re so amazing.
4
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Okay, so let me tell you what this study is.
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So scientists recruited 200 married couples.
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They gave each person in the couple a voodoo doll representing their spouse.
4
SPEAKER_01
Wow.
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I know.
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They told the married people to please, over the next six weeks, put a pin in the voodoo doll every time your spouse annoys you.
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SPEAKER_00
And then at the end of the six weeks, the scientists got all the voodoo dolls back with all the pins in them, and they measured the participants glucose levels.
4
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They found that the people who had the most irregular glucose levels had put the most pins in the voodoo doll representing their spouse.
4
SPEAKER_00
And that s where the tyrosine hypothesis started coming up.
4
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They saw that being on a glucose roller coaster can impact how irritable you are, how you see those around you, how nice you are, how triggered you are by your spouse.
4
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So if you ever feel irritated, agitated, like, oh, so annoying person, I hate them.
4
SPEAKER_00
Well, maybe your glucose levels have something to do with it.
4
SPEAKER_00
So whether you re trying to improve irritability, hangriness, mental health, anxiety, depression, whatever, managing your glucose levels, again, is a key foundation in the house of your health.
4
SPEAKER_01
Yeah.
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And for me, it wasn t everything, right?
4
SPEAKER_00
After I managed my glucose levels, I had to go to therapy, do EMDR, do lots of other stuff.
4
SPEAKER_00
But it gave me a foundation that was so necessary as that first step.
4
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Yeah, well, I think what you re laying up there for us, and that s definitely what I ve discovered in my own journey of mental health and well-being, is just that you re just making it harder for yourself when you re not using everything at your disposal.
4
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And I was definitely someone who had used mindfulness and meditation in order to master the mind, but I didn t realize how hard that was when your body was slowing you down.
4
SPEAKER_01
And actually, if your body was with you, the kind of revelations and breakthroughs you could have were limitless.
4
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But when your body wasn t with you, or for some people when their mind s not with their body, it slows you down and it makes everything so much harder.
4
SPEAKER_01
And I couldn t recommend that more to people.
4
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Like if you re someone who loves meditating and you love mindfulness, but you re not taking care of your body and you re not looking at your glucose levels or your sleep, take a look
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It s only going to make you a better meditator.
5
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And if you re the other way around, where you re like, Jay, this, you know, the physical stuff for me is easy.
5
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I feel really fit and healthy.
5
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It s really important to add the other side as well, because you have no idea how good you can feel.
5
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It s all connected.
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And to give you another example, I ve been recently really into weightlifting.
5
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So it feels really good.
5
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My body feels strong.
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And I ve noticed also my mental resilience has improved as my physical resilience has improved.
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SPEAKER_01
so i m able to manage stress better i feel stronger and that s because you train your nervous system your body and your brain are connected by your nervous system right and so when you improve your physical health your nervous system improves and your mental health improves as well it s all it s all connected absolutely is there a more ideal food before or after workouts
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Oh, great question.
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So this actually brings me to another hack, which is the hack about movement.
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So as your muscles contract, and as you exercise, or even as you re just walking, your muscles are burning glucose for energy.
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And we can use this information to our advantage.
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So the hack I recommend is after eating one of your meals a day, after one of your meals a day, use your muscles for 10 minutes.
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Go for a walk, play with your dog, tidy your apartment.
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I m a very messy person, so I do that one a lot, to tidy your apartment.
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Do some calf raises if you re at your desk at work.
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Why not go to the gym, you know, go weight lift?
5
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Because as you do this, your muscles are going to be using some of the glucose from the meal you just ate.
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And if you re an athlete and you re doing some very intense exercise, your body is going to use up most of the glucose from whatever you eat.
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SPEAKER_01
So the more you exercise, the more you can eat glucose before or even after actually, and you ll experience much less of a spike.
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So if you want to eat a cookie or chocolate cake before or after workout is actually a pretty good time to do it.
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That way a lot of the glucose will go to your muscles instead of causing a spike.
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That s what I ve been trying to do.
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So the reason I m asking is for myself, one of the things I struggle with is usually I ll wake up.
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I ll meditate in the morning and then I ll drink a tea or something like that, like a warm herbal tea.
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And then I ll go on a hike or I ll go and work out because I ve never really found what to eat before my workout that s great for me.
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And then when I come back, I ll eat breakfast, I ll have my savory breakfast and I feel good and everything feels fine.
5
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But I often wonder, could I be doing something better before I go out on my hike, which, which can be like, it will be 30 minutes normal and then 30 minutes intense incline.
5
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If you do eat something before going, working out, maybe a banana or something, do you feel like you re able to work out better?
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Do you feel like you have more energy, more explosivity?
5
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That s a great question.
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I think I d have to monitor that to give you an honest answer.
5
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And I would say that in the past I ve tested things like dates, but then I was worried that that was going to spike.
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That s very high in sugar, yeah.
5
SPEAKER_02
Exactly.
5
SPEAKER_02
So I had that recommendation from someone.
5
SPEAKER_02
I tested it and I was like, when I learned about everything to do with glucose, I was like, wait a minute, that s probably not a good idea.
5
SPEAKER_01
How intensely are you exercising?
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Are you just walking?
5
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No, so that s what I mean.
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It s probably 30 minutes easy and then 30 minutes of explosive incline.
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But it s not high intensity in that it s not all fast, it s self-paced, but it is all uphill for 30 minutes.
5
SPEAKER_01
For example, if I don t eat before I work out, I don t perform as well.
5
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Because as you re eating something that contains glucose, that s going to feed your muscles very easily accessible energy.
5
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So you could do some tests.
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I don t think dates are necessary because they re very high in sugar, but you could even try something like, you know, a piece of sourdough bread, right, with an avocado on it, or a banana with some nut butter.
5
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You don t have to have something so sweet and concentrated as a date, but do some tests, see what works for you.
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Now I know some options.
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Yeah, you could even do avocado and soda.
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You could do some almonds.
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You could do yogurt with some berries.
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Try some stuff out and see because you might find that you re actually walking faster.
5
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Yeah, that d be good for me.
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Definitely.
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Sometimes I m going up that hill going, why am I doing this today?
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And I completely agree with you.
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And would you say it s the same for weight training?
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Before weight training, is that the same type of food?
5
SPEAKER_01
Big time, big time.
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SPEAKER_01
Especially if you re doing something like weight training, which is, you know, more explosive than walking or running.
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SPEAKER_01
You have to really, your muscles need to be able to go, you know?
5
SPEAKER_01
So yes, absolutely.
5
SPEAKER_02
So my nutritionist put me onto this.
5
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a couple of years ago, and I hated it.
5
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But then when I saw you, it was one of your big pillars.
5
SPEAKER_01
Oh, I know what you re about to say.
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You know what I m about to say.
5
SPEAKER_02
Yeah, go on.
5
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Vinegar.
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SPEAKER_01
Yes, yeah.
5
SPEAKER_02
So I was drinking a cup of vinegar, like the little, whatever, the shot of vinegar.
5
SPEAKER_02
Why a shot of vinegar before?
5
SPEAKER_01
Okay, well, first of all, a shot is not good.
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You should always dilute it.
5
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Because if it s a shot, it s going to hurt your teeth.
5
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I was literally doing a shot.
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So I m going to change that.
5
SPEAKER_02
You re going to change that.
5
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And that s a lot easier to dilute.
5
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Yeah.
5
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Okay, so vinegar contains a wonderful molecule called acetic acid.
5
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And acetic acid, when you have some before a meal, is going to slow down how quickly food breaks down into glucose in your body.
5
SPEAKER_01
So it s kind of like slowing down digestion.
5
SPEAKER_01
And this is really, really good.
5
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It makes you feel fuller for longer and the glucose molecules arrive more slowly into your blood.
5
SPEAKER_01
And that s the whole point.
5
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So the hack is, before a meal that s going to be high in carbs, have one tablespoon of vinegar in a big glass of water.
5
SPEAKER_02
I was not doing that.
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Five to ten minutes.
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Yeah.
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Well, no wonder you didn t like it.
5
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You had to do a shot, like, gosh.
5
SPEAKER_01
And it can be any type of vinegar.
5
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Apple cider vinegar, white wine vinegar, cherry vinegar, whatever.
5
SPEAKER_01
You just want to avoid the very syrupy, like, balsamic glaze.
5
SPEAKER_01
That one s no bueno because that s full of sugar.
5
SPEAKER_01
This is an easy hack.
5
SPEAKER_01
And again,
5
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Science has shown us that this ingredient that most of us have in our kitchen actually has a wonderful effect on our health.
5
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And it s been used for millennia.
5
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I mean, vinegar has been around forever, but now we understand the science behind it.
5
SPEAKER_01
It s a great hack.
5
SPEAKER_01
And what else?
5
SPEAKER_02
And before every meal or just lunch or is there?
5
SPEAKER_01
Depends on how you feel.
5
SPEAKER_01
I recommend before the meal of your day that s highest in sugar or starch, right?
5
SPEAKER_01
And one other thing you can do is, you know how I was explaining veggies first is so important.
5
SPEAKER_01
You don t have to drink the vinegar.
5
SPEAKER_01
You can also make it into a dressing and put it on your veggies.
5
SPEAKER_02
Okay, you re making it easy.
5
SPEAKER_01
So you know the salad with some vinaigrette dressing?
5
SPEAKER_01
Wonderful way to start your meals.
5
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Wonderful.
5
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You get the fiber from the veggies making that mesh and you get the vinegar slowing down breakdown of food.
5
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and you re golden.
5
SPEAKER_02
Got it.
5
SPEAKER_02
Yeah.
5
SPEAKER_02
Okay.
5
SPEAKER_02
Now I can get back on it.
5
SPEAKER_02
Yeah.
5
SPEAKER_02
Cause I ve been avoiding it.
5
SPEAKER_02
It was so hard.
5
SPEAKER_01
I was like, I have to ask you about it today.
5
SPEAKER_01
I m not surprised.
5
SPEAKER_02
I was doing a shot of vinegar and, and you re right about the teeth as well.
5
SPEAKER_01
I m so sorry.
5
SPEAKER_01
Yeah.
5
SPEAKER_01
That s terrible.
5
SPEAKER_01
Yeah.
5
SPEAKER_01
That s kind of gross.
5
SPEAKER_01
Yeah.
5
SPEAKER_01
I don t blame you.
5
SPEAKER_02
It was really hard to have.
5
SPEAKER_02
And yeah, every time I d have it, it would almost feel like it could start some reflux or it could have like a, you know, that s not great.
5
SPEAKER_01
Yeah.
5
SPEAKER_01
Oh, I m sorry.
5
SPEAKER_02
No, no, it s good.
5
SPEAKER_01
But as you can see, this is another really easy hack.
5
SPEAKER_01
It s free, it doesn t ask you to remove anything, you re just adding stuff and helping your body at the same time.
5
SPEAKER_01
And then I like to see these hacks as sort of an on-ramp to a freeway.
5
SPEAKER_01
You know, you kind of get on them and then after a few days you feel so much better and everything becomes easier in your life.
5
SPEAKER_00
Tune in to the new podcast, Stories from the Village of Nothing Much.
5
SPEAKER_00
Like easy listening, but for fiction.
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If you ve overdosed on bad news, we invite you into a world where the glimmers of goodness in everyday life
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are all around you.
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I m Katherine Nicolai, and you might know me from the Bedtime Story podcast, Nothing Much Happens.
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I m an architect of cozy, and I invite you to come spend some time where everyone is welcome and kindness is the default.
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When you tune in, you ll hear stories about bakeries and walks in the woods, a favorite booth at the diner on a blustery autumn day, cats and dogs, unrescued goats and donkeys, old houses, bookshops, beaches where kites fly, and pretty stones are found.
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I have so many stories to tell you, and they are all designed to help you feel good and feel connected to what is good in the world.
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Listen, relax, enjoy.
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Listen to stories from the Village of Nothing Much on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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Get emotional with me, Radhi Devlukia, in my new podcast, A Really Good Cry.
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We re going to talk about and go through all the things that are sometimes difficult to process alone.
5
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We re going to go over how to regulate your emotions, diving deep into holistic personal development, and just building your mindset to have a happier, healthier life.
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We re going to be talking with some of my best friends.
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I didn t know we were going to go there.
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people that I admire.
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When we say listen to your body, really tune in to what s going on.
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Authors of books that have changed my life.
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Now you re talking about sympathy, which is different than empathy.
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5
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We ll laugh together, we ll cry together and find a way through all of our emotions.
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Never forget, it s okay to cry, as long as you make it a really good one.
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Listen to A Really Good Cry with Radhi Devlukia on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.
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SPEAKER_00
Hey everyone, this is Molly and Matt and we re the hosts of
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It s a show dedicated to helping you figure out the trickiest parts of adulting.
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We re back with season two of the podcast, which means more opportunities to glow up and become a more responsible and better adult, one life lesson at a time.
6
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And let me just tell you, this show is just as much for us as it is for you.
6
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So let s figure this stuff out together.
6
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This season, we re going to talk about whether or not we re financially and emotionally ready for dog ownership.
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6
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Let s learn about all of it and then some.
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Listen to Grown Up Stuff How to Adult on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
6
SPEAKER_03
Yeah, no, that s great.
6
SPEAKER_03
What about for our snackers?
6
SPEAKER_03
Our snackers that are listening who are saying, Jesse, I love this advice.
6
SPEAKER_03
I can do that for my meals, but I m a big snacker.
6
SPEAKER_03
And I turn towards, I mean, today, if you look at it, whether it s a protein bar, but I guess protein bars is such a common go-to snack, but they have really high sugar.
6
SPEAKER_01
It depends on the bar.
6
SPEAKER_01
It really depends.
6
SPEAKER_01
So look at the ingredients always.
6
SPEAKER_01
So when you look at the ingredients list on the back of a product, they are ordered by weight.
6
SPEAKER_01
So if the first ingredient says sugar, that means sugar is the most important ingredient in that product.
6
SPEAKER_01
And then they decrease in weight.
6
SPEAKER_01
So if you see in the first five ingredients of anything, whether it s a protein bar or yogurt, if there s any type of sugar in the first five ingredients,
6
SPEAKER_01
then that product is dessert.
6
SPEAKER_03
That s such a great tip.
6
SPEAKER_01
And it doesn t have to say just sugar, it can say something like date puree, honey, dextrose, fruit juice concentrate.
6
SPEAKER_01
In Glucose Revolution, I have the whole list, but manufacturers use lots of fancy words
6
SPEAKER_01
to not make it sound like just cane sugar, but actually it s just cane sugar.
6
SPEAKER_01
It s all the same molecules, right?
6
SPEAKER_03
So sometimes you could take it- Your body s not telling the difference as you said.
6
SPEAKER_01
No, no difference.
6
SPEAKER_01
So that s for the protein bars.
6
SPEAKER_01
And then for the snackers, okay, I have a hack that s called putting clothing on your carbs.
6
SPEAKER_01
Anytime you eat carbs, so carbs being starches or sugars, make sure to never eat them naked.
6
SPEAKER_01
And by naked, I mean on their own.
6
SPEAKER_01
So never snack on just a piece of bread.
6
SPEAKER_01
or never snack on just a cookie always add some clothing which means protein fat or fiber which means for example adding some avocado to the bread or some cheese which means for example adding five almonds to the cookie or a greek yogurt right so if you love snacking
6
SPEAKER_01
Remember this hack.
6
SPEAKER_01
Put clothing on your carbs, never eat your carbs naked, that way you ll have less of a glucose spike.
6
SPEAKER_01
Because the risk, Jay, is that our snacks kick off that cravings rollercoaster.
6
SPEAKER_01
Because between meals, our stomach is empty.
6
SPEAKER_01
So same concept as for breakfast.
6
SPEAKER_01
You don t want to eat too much sweet stuff.
6
SPEAKER_01
Otherwise, it s going to make a big spike and you re not going to feel very good 90 minutes later.
6
SPEAKER_03
This is actually genius.
6
SPEAKER_03
Like, if you re listening to this right now, none of us have any excuses to shift this around.
6
SPEAKER_03
Genuinely, I m listening to you just going, thank you.
6
SPEAKER_03
Like, thank you so much.
6
SPEAKER_03
Because I think it s so often when you re hearing about how to change your diet and your food, it just sounds so hard and so complex.
6
SPEAKER_03
And it feels like, God, where do I even start with this?
6
SPEAKER_03
And here we are just making really basic connections that we can all do very, very simply.
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And it helps you with your energy, with your mood, with your skin, but also for serious health conditions like type 2 diabetes, this is the way out, right?
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If you have type 2 diabetes, if one of your parents, grandparents has it,
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It can be quite challenging to know how to get out of it.
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And it can feel like either I have to go on this extreme diet and never eat carbs ever again, or I ll do this medication.
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And what I want to offer with these hacks is an easy way to take back some control over your glucose levels because type 2 diabetes is reversible.
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It is not a genetic hereditary disease that you can t do anything about.
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You can improve it.
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I see people put it into remission every single week using this work in concert with their doctor, of course.
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But this is the kind of stuff that can turn your health around.
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And instead of getting sicker as you age, your health can improve as you age.
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And don t we all want that?
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That s the dream, you know?
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Absolutely.
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Yeah, absolutely.
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In the book you talk about there s some research that says that eating fruit first thing in the morning without any other foods is best for digestion.
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Would eating it as a singular food first thing in the morning impact blood sugar?
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What s your take on that?
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Well, you know this idea of, oh, if you eat fruit as dessert, it s going to rot in your stomach, or it s going to putrefy.
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That s kind of an urban myth that s been floating around.
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So if you look at the ideal food order from that science, you should eat the sugar last, right?
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And fruit is also in the sugar category.
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And so how do you reconcile both of those things?
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And people have asked me a lot about this concept of, oh, fruit for dessert is going to rot in your stomach.
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Turns out there s no scientific evidence to support that.
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Nothing can rot in your stomach.
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Nothing can putrefy in your stomach.
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Sugar eaten last or fruit eaten last does not do that.
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Now, even though most of us think that a piece of fruit is supernatural,
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They re like, oh, a banana or peach, like that s nature s bounty.
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Turns out, Jay, the fruit that we find today in supermarkets is actually not natural.
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Humans are very good at breeding stuff.
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So humans have bred gray wolves into chihuahuas.
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Right?
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And loads of other breeds of dogs.
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We ve also bred our fruit and our plants to be very sweet and full of sugar.
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If you compare a banana from today to an ancestral banana, they look nothing alike.
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The ancestral banana is small, full of seeds, full of fiber, quite tart.
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Modern day banana is basically dessert.
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Same for apples.
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Apples used to be small like cherries.
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No, they re this big, nice little plump package of water and sugar, essentially.
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If you want to eat something sweet, a piece of whole fruit is still the best thing to eat because of that protective fiber.
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And I explained the fiber makes that mesh in your intestine.
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But then as soon as you denature a piece of fruit, whether you juice it, you take away the fiber, you blend it, you pulverize the fiber, then it becomes just one big glucose spike waiting to happen.
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And it s not because something comes from fruit that it s good for you.
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Yeah, that s a really good explanation.
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I appreciate that.
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I think there s always,
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been people who ve demonized fruit as well in that way.
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But I think that explanation actually gets into the nuance and subtlety of how we re having our fruit and why.
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And I m never going to say don t eat fruit.
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It s totally fine to eat fruit.
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Seriously.
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It s much better to eat fruit than a cookie, right?
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For your glucose levels for your body.
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It is still an unprocessed food, right?
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It s been bred and changed, but it s still unprocessed.
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So of course have fruit.
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Just don t denature that fruit.
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Totally, yeah.
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Because then you re taking it even further and further away from the way nature intended us to consume it.
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Yeah, I actually remember when I first went to India with my mom, and my mom was making me the same curries that she would make me in London, but now making them when we were living in India, just for a bit.
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We went visiting when I was younger.
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And it s so interesting because each vegetable was so flavorful, but so different.
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And I m sure you feel this back home or when you re traveling, like you can find these places in the world where you re eating real vegetables again or real fruits and they don t look as perfect.
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They all look imperfect.
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They re kind of funky.
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Yeah, they ve got personalities.
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And even the flavors are not consistent.
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So like a zucchini is going to taste different to another one, but it s still so flavorful, but in such a unique way.
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And I remember saying to my mom, like, what are you doing here?
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Like, what are you doing differently in India that you re not doing back in London?
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It was just what was accessible.
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And I think that s in the States for sure, where I feel that even more than from London, where in London, I still felt certain vegetables and everything was still accessible.
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But here, I really feel like a lot of the vegetables and fruits that we re eating are super processed.
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Yeah, absolutely.
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It s really tough.
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One of your other hacks is stop counting calories.
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Yeah.
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And I wanted to talk about that because I think that s what all of us do.
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And again, that again, the recommended 2000 for women and 2500 for men seems to be like such a big figure that we focus our whole diet plans on and lives on.
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I love this question.
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Do you know, Jay, how people used to measure the amount of calories in the food?
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I don t know.
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Okay.
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So if they wanted to measure the amount of calories in a donut, here s what they used to do.
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They would put the donut in a little box.
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and they would put this box in a bigger, like an aquarium, like a big basin of water, okay?
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They put the donut box at the bottom of the aquarium, and then they would light the donut inside the box on fire.
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The donut would burn, and then they would measure by how many degrees the
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the water in the aquarium increased.
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Oh my gosh.
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And that would give you the number of calories in the donut.
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The calories is just a measure of how much heat is given up when something is burned.
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So if you were to put an avocado in that box and burn it, it might increase the water temperature around it by the exact same number of degrees.
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Therefore, you would say this donut and this avocado have the same number of calories.
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Now, it seems pretty obvious that this is kind of a silly way to measure food.
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It s almost like saying, oh, this book and this book have the same number of pages.
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Therefore, they re the same book.
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This is not the case, right?
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My book and your book might have the same number of pages, but they re not about the same topic.
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They re not from the same author.
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They don t give you the same information, don t give you the same emotion, right?
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And so if we just talk about foods based on how many calories they contain, we re missing what s actually key.
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What is in that food?
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What are the molecules in that food?
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Is that food just glucose and going to create a big glucose spike?
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Or is that food just healthy fats and protein and going to keep your glucose levels steady?
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To give you another example, two people could be eating the exact same number of calories.
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Let s say two women are eating 2000 calories a day.
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One of them could be eating in a way that keeps her glucose levels steady.
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Feel great, energy, functioning mitochondria, clear brain, going after her dreams, girl boss, whatever.
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The other person could be eating 2,000 calories in a way that s creating lots of glucose spikes.
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Inflammation, aging, type 2 diabetes, hormonal issues, brain fog, etc, etc, etc.
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How many calories you re eating does not tell you how healthy you are, does not predict your health at all.
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You need to learn about what you re eating.
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And in my book, I explain how to identify the molecules in a food.
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And if you follow my hacks and you stop counting calories, naturally, your health is going to improve.
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You might be eating the exact same number of calories as before, but your life will be completely different.
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Calories are not enough information.
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They re interesting to measure the quantity of a food, for example, one donut versus two donuts, but they re not sufficient.
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And it s really easy to hide behind calories when you re, for example, a food manufacturer and you re making processed foods and you say, there s only 50 calories in this little bag of sweets.
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Don t worry, it s not bad for you.
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It s just 50 calories.
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Yeah, but it s 50 calories of pure sugar and it s going to make you feel horrible.
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So calories are not enough.
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We need to evolve past this.
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I want to teach people what is in their food.
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I want to make every single one of my readers a food detective.
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I want them to have all the agency, the power, the information to make informed choices when they go to the supermarket.
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That s the goal, right?
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Giving people that freedom and that power.
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That s what I care about.
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Yeah, that s such a brilliant mission.
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Thank you.
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That s such a brilliant mission because even everything you ve said to us today, whether it s being able to know what to look at on the back of a pack, all the way to- Putting clothing on your cars.
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I was just about to say that, putting clothing on your cars.
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I love that it comes for you in your heart and mind from a place of giving people agency and giving people strength and rather than making us fearful, which I think a lot of diet plans do, a lot of food advice does.
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It makes us quite insecure and scared that we re doing the wrong thing.
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Whereas when I m talking to you, I feel a sense of like enthusiasm and confidence that I know what to do.
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And that s so, that s so fulfilling.
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Like it s so, it fills you with so much enthusiasm and energy.
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to feel like, yes, I am in control of how I m going to feel and what I m going to eat.
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You are, and the information is there.
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And I just want to apologize to all the people who ve been manipulated by food marketing, diet culture.
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That stuff can stop.
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If you get this information, this will stop.
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And the thing that breaks my heart the most, Jay, and I think this is what motivates me to do this work, is when I meet somebody who has a medical condition like type 2 diabetes,
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And everybody wants to make the right choices.
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Everybody wants to be healthier.
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But because of the manipulation and all the misleading information about food, they re eating in a way that they think and they hope is good for them, but it s actually making them sicker.
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And that s what I want to stop.
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I want to insert this information and this science in those situation and turn it all around for people.
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Yeah, I love that.
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I love that.
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Jesse, we ve talked about so many things today, but one thing I wanted to ask you about was the use of supplements.
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I take a lot of supplements every day.
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I ve felt better because of them.
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It s had a big impact on my personal life.
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And I was always someone who was playing around.
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I think supplements are also things that you have to test and experiment and see what works for you as a combination.
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What s your take on supplements?
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Well, I know supplements in the glucose space, right?
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And I can t comment on all the other stuff.
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I m sure there s great things for other stuff you re trying to optimize.
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But when it comes to glucose, so people often ask me, instead of doing the vinegar hack, can I take a vinegar gummy?
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When I can t have a veggie starter, can I take fiber pills?
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My dad has diabetes, doesn t want to change his diet.
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What can I give him?
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And I spent the last few years researching extensively this space and what are some cool molecules that could actually help your glucose levels.
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Unfortunately, what s on the market today, at worst, actually contains sugar and creates a glucose spike under the guise of going to help you with your glucose levels.
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And that s just so annoying to me.
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And there s some good stuff out there, but I ve actually created something incredible that is the best thing on the market if you want to help your journey to steady glucose with a supplement.
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Now, I ll explain what it is, but I don t want people to think this is a magic pill.
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You should do the food hacks first and foremost, okay?
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That is going to have the biggest, most powerful impact on your health.
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But a supplement can also help.
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So I ve identified four plants, Jay, that have existed forever.
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but that recent science has shown have an incredible impact on our glucose levels.
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These are white mulberry leaf, lemon extract, cinnamon, and antioxidants from green vegetables.
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I ve put them all together into a capsule.
7
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You take it before a meal, and it reduces the glucose spike of your meal by up to 40%.
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Wow.
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And this is more powerful than vinegar, which was up to 30%.
7
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I know.
7
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I got some.
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So if you want extra help, this is the thing you need.
7
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It s called anti-spike formula.
7
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You can find it on my website, antispike.com.
7
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And it not only has this immediate impact on the glucose spike of a meal, it also builds up benefit over time.
7
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It reduces inflammation.
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It reduces your fasting glucose levels.
7
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It increases GLP-1, which is a hormone we ve spoken a lot about recently in the media because of things like ozempic.
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GLP-1 is a really cool hormone that just makes you feel fuller.
7
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And ozempic tricks your brain into thinking there s more GLP-1 in your body than there actually is.
7
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But with anti-spike, you re actually harnessing natural pathways to increase it for real.
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So this is my latest creation, and I hope it s going to help a lot of people.
7
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You know, when you re at 4 p.m.
7
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birthday party, when you re traveling, when you can t do the hacks, Antispike will be there for you.
7
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But again, do the food hacks first.
7
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It s just an additional hack to help.
7
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Yeah, I want to try it for sure.
7
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I have it in my bag.
7
SPEAKER_01
Yeah, I love that.
7
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What is your take on Ozempic?
7
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I mean, based on what you just mentioned there, what s been your assessment of it?
7
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I m sure you ve seen people who are on it.
7
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Yeah, listen, I think for a lot of people, it s been kind of a godsend.
7
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They ve really struggled their whole life with their weight.
7
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And for some people, that s their objective, right?
7
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So whether you take it or you don t take it, it s not my place to judge.
7
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But what I ve found, Jay, is that if you think about it,
7
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This craze has shown us that we live in a society in which our food system is so toxic that we need to take a pill to prevent us from eating the food around us.
7
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Do you understand how sad that is?
7
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So I just feel a bit worried and a bit disheartened that we ve gone to that place.
7
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And also, when people lose weight on ozempic, they don t just lose fat, they also lose muscle mass.
7
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And so when you stop taking ozempic and if you gain weight back, you often just gain fat back.
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And so overall, you re in a worse place.
7
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So whether or not you take it, it s important to learn my hacks.
7
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So that way, when you stop it, you sustain it, right?
7
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But yeah, I mean, wow.
7
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Wow.
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What can I say?
7
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Crazy world we live in.
7
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Yeah, absolutely.
7
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And I appreciate you touching on that cultural challenge that we have on a number of parts in our conversation.
7
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And I really think that that s at the heart of a lot of what you re saying is that everyone out there who s listening right now, who feels like
7
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They don t like the way they eat.
7
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They don t like what they eat.
7
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They judge their body.
7
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They look at the mirror first thing in the morning and criticize themselves.
7
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It all comes from programming and conditioning.
7
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It s not your fault.
7
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It s not your fault.
7
SPEAKER_01
And you were set up to feel that way.
7
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Yes.
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And there s a lot of money being made off your back because you feel that way.
7
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Yeah.
7
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And so I think a lot of people, we beat ourselves up and we think, oh, what s wrong with me?
7
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Or there must be something really bad with me or, oh my gosh, I m not disciplined enough and I don t have good habits.
7
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No, it s not about discipline.
7
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It s not about laziness.
7
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Everything s temptation, choices.
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Yeah.
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Toxic.
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food around you that s cheap, misleading marketing messages, you know, incorrect information.
8
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So we need to go back to teaching people how their body actually functions and the science and the physiology.
8
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And you know, Jay, I hope I will become completely irrelevant.
8
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I hope this information will be so common knowledge.
8
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People will be like, yep, wear sunscreen, drink water, brush your teeth, have a savory breakfast.
8
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Like I want my stuff to be at that level and I want to retire and disappear because everybody needs to know this.
8
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It should be taught in schools.
8
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It s a basic right to understand how your body functions and how to navigate this difficult food landscape that we live in.
8
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Absolutely.
8
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And the courage that any of you have right now who are listening and even wanting to take one step towards that agency that Jesse s been talking about, that s a huge win because we re operating in a society where even taking that one step is often so difficult because of all the messages we re hearing around us.
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So anyone who s listening and about to take that first step, go and order a copy of Glucose Revolution right now.
8
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the life-changing power of balancing your blood sugar.
8
SPEAKER_04
And of course, check out antispike.com to figure out if you need to add that once you ve done Jesse s hacks.
8
SPEAKER_04
And Jesse, we end every conversation with a final five, which is our fast five on the podcast.
8
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And I m excited to see what you answer.
8
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So they have to be answered
8
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in one word to one sentence maximum.
8
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Got it.
8
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So, Jessie, here are your final five.
8
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The first question is, what is the best advice you ve ever heard or received when it comes to health?
8
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Symptoms are messages.
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I m going to let you expand because I like that.
8
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If you feel symptoms from acne to psoriasis, to infertility, to brain fog, these are not something to suppress.
8
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They are messages.
8
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They are your body trying to communicate with you, to tell you, hey, there s something wrong.
8
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I need your help.
8
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Don t suppress.
8
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Don t feel bad about the symptoms.
8
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Flip the script.
8
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Talk to your body.
8
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Be like, OK, why is there all this eczema on my arm?
8
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What s going on?
8
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That s inflammation.
8
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That s inside.
8
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Can I help you?
8
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You see what I mean?
8
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So symptoms are messages.
8
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How do you think we often process symptoms instead of as messages?
8
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We think our body is fighting us.
8
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We re like, body, why are you against me?
8
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We don t understand, it s crying for help.
8
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It s not against, your body just wants to keep you alive.
8
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Your body s not trying to be annoying, I promise.
8
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Your body s trying to keep you alive.
8
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That s so good, that s so good, I love that.
8
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Your body is not trying to be annoying.
8
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I love that.
8
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No, it s so true.
8
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And your body is so much smarter than you.
8
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So much smarter than you.
8
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Listen to it.
8
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It s got stuff to teach you.
8
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That s such great insight.
8
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Next time you come, we re going to talk about that.
8
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I love that.
8
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That s really hit a chord with me.
8
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I think it s so interesting how we look at anything inconvenient as there s something wrong and you re being annoying and I wish you would just be okay.
8
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rather than, oh, wait a minute, you re actually trying to share something.
8
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And I think a lot of people, at least I ve heard, I don t have kids, but I ve learned that a lot of people feel this with their children, where your child s trying to communicate with you and just doesn t know how.
8
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And it s almost like our body s like that.
8
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Yeah, it s like a baby doesn t cry because it s trying to annoy you.
8
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A baby cries because it s going through something difficult and it wants your help.
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Yeah, I love that.
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SPEAKER_04
That s such a beautiful answer.
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SPEAKER_04
All right, second question.
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What is the worst health advice you ve ever heard or received?
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Um, have a fruit smoothie first thing in the morning.
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SPEAKER_05
Yeah.
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SPEAKER_05
I mean, anything that has to do with, uh, fruit juices, fruit smoothies as being a health food, anything.
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SPEAKER_05
No, I m just like, no.
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SPEAKER_04
Yeah.
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Don t do it.
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Don t do it.
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Don t do it.
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Okay.
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SPEAKER_04
Uh, question number three, what s the first thing you do in the morning and the last thing you do before you go to bed?
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First thing I do in the morning, I take my earplugs out and I drink water.
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SPEAKER_04
So you do have water first in the morning.
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SPEAKER_05
Yeah, absolutely.
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And then I try to turn my phone on a little bit later.
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I try to not turn it on in the first half an hour.
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SPEAKER_05
Last thing I do at night before going to bed, I have this app in which I track my mental health.
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SPEAKER_05
So I put a little, a scale of one to five, how my mental health was today.
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And I write a couple of sentences about my day.
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SPEAKER_04
Nice.
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SPEAKER_04
What is the app code?
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SPEAKER_05
It s called Daylio.
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I have no affiliation whatsoever.
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It s awesome.
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SPEAKER_05
D-A-Y-L-I-O.
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And I ve been doing this for four years now and it makes a little dot for it.
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I ll show you in a sec.
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It makes a little dot for every day.
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And so I have four years of dots.
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of how my mental health was in all of those days.
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And I see these patterns.
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I see that I ve gotten happier over time, more fulfilled, have less episodes of difficult mental health issues.
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So it s really cool to look back.
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SPEAKER_04
That s beautiful.
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SPEAKER_04
I love that.
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SPEAKER_04
That s a great recommendation for everyone listening.
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Fourth question.
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What s something that you used to believe to be true about health, but now you ve realized it s actually not true?
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that everybody should wear a glucose monitor.
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SPEAKER_05
So when I first started in the space, because wearing the glucose monitor had changed my life, I was telling everybody to wear one.
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And now I realize that you can get all the benefits by seeing what I ve discovered and the science that I ve found.
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SPEAKER_05
And sometimes overtracking yourself can lead to issues and stress.
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SPEAKER_04
Yeah, I can relate to that.
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SPEAKER_04
There was a point where I was measuring everything.
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SPEAKER_04
And it was useful.
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SPEAKER_04
And then it went too far.
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And then I didn t want to measure anything.
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And then it s, it s a, it s a really interesting balance because data can be so powerful.
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SPEAKER_04
And at the same, it can be so disempowering.
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Because sometimes you look at the data to decide how you feel about yourself.
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SPEAKER_04
Yeah.
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SPEAKER_04
Yeah.
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It s like, you know, you re letting exactly, you wake up and you re like, I don t know if I m tired or not.
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SPEAKER_05
Look at my sleep data.
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SPEAKER_05
Oh, I m exhausted purely because I didn t sleep well, but you re actually not connected to how you feel.
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SPEAKER_04
Yeah, yeah, and it takes you outside of your body.
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SPEAKER_05
Exactly, exactly.
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SPEAKER_04
It s what you were saying earlier.
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We need to actually get better at living in our bodies and listening within our bodies and hearing and feeling what they re saying to us and how they re communicating rather than expecting that even an external person or system is going to somehow predict how we feel.
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SPEAKER_05
Amen.
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SPEAKER_04
Yeah.
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That s a really, really powerful takeaway.
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I love that.
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A fifth and final question, which we ask to every guest who s ever been on the show.
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If you could create one law that everyone in the world had to follow, what would it be?
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Okay.
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SPEAKER_05
I m going to restrict myself to the world of food.
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SPEAKER_05
Okay.
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Because there s lots of other laws that we could do that would be very important in the world.
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SPEAKER_04
Give me a real law.
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SPEAKER_04
Like, you know, yeah.
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SPEAKER_04
Yeah.
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SPEAKER_05
Ban all processed breakfast food.
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SPEAKER_04
I love that.
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SPEAKER_05
Because that would help kids.
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SPEAKER_05
It would help parents.
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SPEAKER_05
It would change people s
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mood, make them happier, more fulfilled.
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SPEAKER_05
Yeah, I think that s a big one.
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SPEAKER_04
That s huge.
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SPEAKER_05
Or like the law could be treat breakfast like any other meal, because if you ban something, then other stuff pops up.
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SPEAKER_05
So it s more like treat breakfast as second lunch and eat lunch food at breakfast.
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SPEAKER_05
Yeah, that s great.
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SPEAKER_04
I love that.
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SPEAKER_04
Everyone, Jesse Inshope, the book is called Glucose Revolution, The Life-Changing Power of Balancing Your Sugar.
8
SPEAKER_04
If you don t follow at glucose goddess on Instagram, make sure you go do that right away.
8
SPEAKER_04
Please grab a copy of this book.
8
SPEAKER_04
We went through the hacks, but we were just skimming the surface.
8
SPEAKER_04
There is amazing insight, amazing hacks, amazing
8
SPEAKER_04
steps and habit building processes inside the book that are going to be huge for you.
8
SPEAKER_04
So I can t recommend this book enough.
8
SPEAKER_04
I would actually say that if there s one book you read in 2024, I want it to be this book.
8
SPEAKER_04
So please, please, please go pick this book up.
8
SPEAKER_04
I think it will change your life.
8
SPEAKER_04
I don t think I ve ever emphatically mentioned a book that way before on the show, but I mean it.
8
SPEAKER_04
And I can t thank you enough, Jessie, for the work that you re doing in the world and how much it s impacted my personal life and how I feel and how I think it s going to impact millions and billions worldwide.
8
SPEAKER_04
So thank you so much.
8
SPEAKER_05
Thank you, Jay.
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SPEAKER_05
I m very grateful to be here.
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SPEAKER_05
Thank you.
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SPEAKER_04
And I hope you ll come back soon.
8
SPEAKER_04
With pleasure.
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SPEAKER_04
Thank you.
8
SPEAKER_04
If you love this episode, you ll enjoy my interview with Dr. Daniel Amen on how to change your life by changing your brain.
8
SPEAKER_03
If we want a healthy mind, it actually starts with a healthy brain.
8
SPEAKER_03
You know, I ve had the blessing or the curse to scan over a thousand convicted felons and over a hundred murderers, and their brains are very damaged.
8
SPEAKER_00
Parents, if you ve ever experienced bedtime battles with the kids, I m gonna let you into a little secret.
8
SPEAKER_00
The Koala Moon podcast has revolutionized over 20 million bedtimes, with parents like you calling it life-changing and the perfect nighttime routine.
8
SPEAKER_00
With original kids  bedtime stories and cozy sleep meditations, every episode has been specially designed to make bedtimes a dream.
8
SPEAKER_00
Listen to Koala Moon on the iHeartRadio app, on Apple Podcasts, or wherever you get your podcasts.
8
SPEAKER_02
Imagine you asked two people the same seven questions.
8
SPEAKER_02
I m Minnie Driver, and this was the idea I set out to explore in my podcast, Minnie Questions.
8
SPEAKER_02
This year we bring a whole new group of guests to answer the same seven questions, including Courtney Cox, Rob Delaney, Liz Phair, and many, many more.
8
SPEAKER_02
Join me on season three of Mini Questions on the iHeartRadio app, Apple Podcasts, or wherever you get your favorite podcasts.
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SPEAKER_02
Seven questions.
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SPEAKER_02
Limitless answers.
8
SPEAKER_01
Hey, everybody, welcome to Across Generations, where the voices of Black women unite.
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SPEAKER_01
I m your host, Tiffany Cross.
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SPEAKER_01
Join me and be a part of sisterhood, friendship, wisdom, and laughter.
8
SPEAKER_01
We gather a seasoned elder, myself as the middle generation, and a vibrant young soul for engaging intergenerational conversations prepared to engage or hear perspectives that literally no one else has had.
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SPEAKER_01
Listen to Across Generations podcasts on the iHeartRadio app
9
SPEAKER_00
Apple Podcasts, or wherever you get your podcasts.