back in the day it was difficult to find something sweet and so as soon as we did it was important to eat as much as we could but now today dopamine everywhere it’s cheap it’s at the corner store it’s on the airplane it’s at the train station so it’s really hard to fight that deep desire for the sweet stuff cuz the dopamine is so addictive let’s just State this up front um you know glucose is addictive so what do we [Laughter] do I was like wait what I’m eating has an impact on my Mental Health on my anxiety on my depersonalization I was like what the heck so that opened very wide the gates of this world to me and I became fascinated by it and I helped myself and then everything I had Learned was just so big that I wanted to share it with the world and that’s why we’re here this should not be allowed okay so this is 100% starches and sugars with some really unhealthy oils in there as well the American Heart Association says that people should not go over 25 gram of sugar a day and just with one of the
[00:01:00] you’re getting 30 G you’re creating the perfect situation for all of your artery walls to become really calloused and to have all these particles lodged under it and then all of a sudden it makes a block or you know there’s there’s a clot that is created and then you have a heart attack so no bueno you can turn everything around even if you’re 85 and you’ve been eating sugar your whole life changing today your habits is going to have a positive impact it hugely quickly Never Too Late everybody Welcome to moonshots I’m about to interview Jesse and Chow who is known as the glucose goddess uh we’re going to go into a deep dive in the topic of what you eat why you eat it and what you should do about your diet uh we don’t realize every day that we’re being manipulated by the food industry and that sugar is a toxin that impacts your heart your brain inflammation every part of your body this is a fun conversation and it’s one where just a few of the tidbits a few of the hack we’re going to
[00:02:00] share could change your life uh so please dive in enjoy this uh and uh remember sugar it’s not you know the worst thing in the world I mean our snake is worse but it really does have huge impacts in our lives all right Jesse and Chow the glucose goddess let’s jump in Jesse hi Peter good to have you here thank you for having me yeah well I want to just dive in cuz I’ve for some reason and become religious about glucose and meeting the glucose goddess is the perfect way for me to continue that religion and I I’m out there to everybody who will listen saying listen glucose you know sugar is a poison and you don’t realize how much it ravages the body uh and the way I think about it is that the human body never evolved to consume as much sugar as we were evolving in the savanas of Africa hundreds of thousands of years ago
[00:03:00] we didn’t have all of this stuff this Frosted Flakes and Pop-Tarts and didn’t have anything I mean sugar cane entered earlier do you do you think about the evolutionary origins of of this completely what I think about also is that from an evolutionary standpoint every time we eat something sweet we get a shot of dopamine in the brain right and so that is really our downfall today because back in the day it was difficult to find something sweet and so as soon as we did it was important to eat as much as we could but now today dopamine everywhere it’s cheap it’s at the corner store it’s in the airplane it’s at the train station so it’s really hard to fight that deep desire for the sweet stuff cu the dopamine is so addictive uh it’s uh everybody’s looking for the magic pill everybody’s looking for the cheat everybody’s looking for uh how do I get that uh stress relief that pleasure without having to worry about the downside of effects totally and it’s and it’s tough uh I think one of the things um I want to talk through is not
[00:04:00] at this moment but the hacks that you talk through in your book right so uh the glucose Revolution which I’ve listened to haven’t read but listened to um uh has got so many incredible uh recommendations on what you can do in everyday life um but before we get down that Journey how the heck did you sort of come to this what what’s your origin story here and I want to talk about this as a moonshot because we’re on moonshots and I think if you were going to say you have a moonshot here um is it to educate the world about glucose yeah it’s to help people become free from the Fara in the food industry that are you know trying to get a lot of money from you yeah I think that’s that’s what I’m really after giving people agency Freedom so they don’t see your processed food and think it’s good for them you know people are being manipulated a lot yeah all this food here says you know uh it says organic you know totally and you look for example so this
[00:05:00] fig bar made with real fruit right and so people want to be healthy so they see this and they think oh this is going to be good for me cuz it’s real fruit what they don’t realize is that your body doesn’t care if the fruit came from a fig or cane and is now in a fig bar in a cocacola the molecules are the same right so I just want to educate the world I think and so that it it transforms into freedom and agency and understanding yeah I one of the things you you state in the book I remember is you you’ve got to look at the back label we’ll do that I want to go through these a little bit because the front label is all marketing yeah uh it’s unregulated marketing healthy for you organic glutenfree you know all of these things and then you look back vegan uh vegan must mean it’s you know sugar-free or healthy for me because so all right going back to your origin story so how did you start on this journey well I started by studying mathematics okay and I didn’t really know what I was going to do I thought I was was going to work in finance or
[00:06:00] something like that and then at 19 I had an accident that changed my life I broke my back jumping off a waterfall so my spine one of my vertebraes exploded uh and I had very intense surgery lots of physical problems but most importantly my mental health started going down the drain it was terrible anxiety depression depersonalization I was completely broken and I was so young you know I had no idea what to do to feel better I felt lost I felt like oh my God this is going to be my life now my health was in shambles and from that deep state of sort of Despair I thought if I don’t have my health I don’t have anything it doesn’t matter what I’m studying what I’m doing what I’m what vacation I’m going on if I don’t have my health I don’t have anything I love the saying you know the man or woman who has their health has a Thousand Dreams the man or woman who does not has but one exactly exactly so I decided to go on this sort of quest to try to get my health back and that led me to study biochemistry
[00:07:01] and then work in genetics those things were interesting but they didn’t really help me figure out what to do to fix my mental health and then I came across kind of randomly you know sometimes the universe just pops something on you poof and randomly or I thought it was random but clearly there was some Universal Design here I came across blood sugar glucose I put on a glucose monitor for the first time while working in Silicon Valley so this is when you were 23 and me exactly I knew me I was one of the very first spit tests on that yeah um anyway so what brought you to a CGM you know at 23 they were always testing new technologies in house so it was just a pilot study it was just they were just asking for five volunteers inside the company to test cgms and I raised my hand because I thought it would be cool and then I learned something incredible that changed my life and now is the reason I do this work I found that the days where my glucose levels were more unsteady so more spikes and dips the work my mental health was and the days
[00:08:01] where my glucose levels were steady my mental health was better and this may s sound obvious to you obviously but to me it was I was like wait what I’m eating has an impact on my mental health on my anxiety on my de personalization I was like what the heck so that opened very wide the gates of this world to me and I became fascinated by it and I helped myself and then everything I had Learned was just so big that I wanted to share it with the world and that’s why we’re here well uh I the concept of your glucose your blood glucose levels um you know people sort of think of glucose as energy and more energy diabetes right they say glucose diabetes there’s yeahh yeah and it’s and the realization and and we’ll get into this but it impacts everything yeah I mean just to come up with a quick look list right so cardiovascular disease
[00:09:02] 100% right uh neurodegenerative disease Alzheimer’s uh me we just talked about your mental moods how you feel um obviously metabolic disease uh inflammation yeah uh what else is on your list aging lication hormones yes skin insulin release diabetes I mean it it’s kind of everything even your personality or your mood even if you don’t have a mental health issue you know being hangry having cravings for sweet Foods it’s uh and the reason it impacts everything is because glucose is in is in you is used by every single cell in your body yeah right from your fingers to your liver to your toes to your heart your cancer cells yes cancer mhm yeah I mean it is the food dour of of cancer I and I let’s just State this up front um you know glucose is addictive well in terms of your is it cognitively addictive your desire for it
[00:10:01] how do you think about this well I think we need to differentiate glucose that comes from starches right so bread pasta rice potatoes and glucose that is in sweet Foods in real sucrose sugar hand inand with fructose and that tastes very sweet so the sweetness of the the sweet foods that contain glucose and fructose that is completely addictive I mean that’s the dopamine release it’s a pleasure Center completely it’s the same molecule that gets released when you have sex when you play video games when you do drugs sugar gives this pleasure to your brain that is very hard to resist it gives you so much relief you know we’ve all been there like long day breakup whatever you get the ice cream out I mean come on and and then you add you had some chocolate syrup on it totally and chocolate sprinkles yeah I’m known to do this on a daily basis but you know it it it makes you feel better and today most of us feel awful so no wonder we want to have something sweet to pick us up a little bit and it’s so easy it’s just in the freezer it’s just
[00:11:03] on the upper shelf it’s uh and cheap and it’s and it’s it feels good it’s cheap it’s accessible and there’s no one there to stop you totally totally um so what do we do so what do we do I mean uh I I I want folks I mean I I’m fully aligned with your mission and your vision and thank you for having such a pure uh set of messages I me I think I’m I’ve gotten to the point where I’m much more extreme where I’m just just say no um and it’s a uh it’s sort of like I am challenging myself constantly to minimize sugar in my life do you ever eat sugar I do but I do it intentionally in small amounts so it’s that it’s that square of dark chocolate right it’s that Spoonful at a birthday party of the cake
[00:12:02] just to participate and you know what what’s interesting for me is the anticipation is much greater than the actual pleasure yeah isn’t that fascinating fascinating and so it’s like when I take that spoonful of the cake wasn’t actually as good as I remembered it would be and so uh but the issue is that you know it would be great if most of us could just stop at that first Spoonful but what happens generally is that for example if you have an these fig bars that’s going to create a glucose spike in your body and then a crash and that crash activates the craving Center in your brain and so 90 minutes later you want another sweet thing yes and then you eat another kbby sweet snack and then it just goes on and on and you’re on this roller coaster this addiction cycle and that’s the that’s one of the issues that I’m trying to help people solve how can you eat that first chocolate piece of chocolate that first piece of cake without creating the glucose roller coaster that is going to lead to more cravings and more addiction for the rest of the day right because not everybody has the kind
[00:13:01] of mental strength that you have where you can just say no and I didn’t always I mean how did you get to that point is interesting um uh it came to me uh I run these longevity Platinum trips uh and next time we we do this on the on the west coast on the East Coast every other year and I’d love to have you come and speak it to the community it’s they beautiful group of people um so uh I had this gentleman I’ll speak about it later uh G nete I don’t know if you know him he’s he’s a he’s in the nutrition business um down in Miami and I was talking about my highest risk for mortality is uh is cardiovascular because my dad had atrial fibrillation and had some heart attacks and so I’m constantly monitoring my cholesterol levels yeah and I had gone vegan uh to try and minimize that risk
[00:14:01] and he said Peter it is not the cholesterol it’s not the meat it is sugar yeah it is sugar it is sugar I mean like literally he sat down with me and he like gave me this incredible case of how it is the impact of glucose in your bloodstream uh that is attaching itself to proteins and glycosilated proteins that are causing the cardiac disease that leads eventually to esia and you know listen I’m pretty good in science and medicine and I listened to what he said and I was like oh my God you’re right and after it was about 5:00 on the last day of the program I sat down and had this incredible uh pork loin and broke like it yeah exactly I’m done I’m done with my uh with my but I set out and did something with him we did a 22-day no sugar fast and does that
[00:15:03] mean also no fruits it was no fruit nothing it was no high glycemic carbs it was mostly uh keto yeah but for 22 days it was a minimization of anything that would become sugar and the only way I was able to do it and do it with a large group was we had a large WhatApp group support and a support system and we would take photos of the meals we share it with each other and you know the impact for me was the mental um uh the mental control that I can choose not to eat this and I can eat and over time and and you can speak about this but probably I can is your your Cravings go down your dependency comes down and I now love my broccoli and then you have like a cherry and you’re like it’s so sweet exactly so that was the first time
[00:16:00] uh and it was more just the realization that I could control these cravings and that it was the benefits to the community doing this was huge I mean in terms of weight loss I did notice my blood pressure so I have elevated blood pressure which is controlled with a small amount of medication but I didn’t need the medication anymore yeah and it was you know I got my% body fat and everything into the Zone I wanted and I was like okay this is this works really well so how about you how do you think about uh eating sweets because you don’t go cold turkey you no I’m way too weak for that I could never I I try to help people who you know just want to improve and get to a state where their glucose is steadier their health is better so the way I see it is psychologically it’s probably better to not cut out these Foods entirely and to say they’re off limits because that can often lead to binging afterwards yes you know so what I recommend is a few
[00:17:00] key things that help you reduce those Cravings so that naturally you’re not going to want to eat the chocolate ice cream anymore and the four key things I I recommend generally are Savory breakfast so starting the day with Savory Foods so Define that what would be an example so a Savory breakfast is built around protein and it can be you know whatever tofu eggs uh Dairy nuts leftover fish from last night anything you want any kind of protein because that’s really satiating and it keeps your blood sugar really low yeah there’s this hypothesis that I love that I just learned about it’s called the protein leverage hypothesis have you heard of it I have not okay so it states that your body has a need for a certain amount of protein and it will keep you hungry until you give it enough protein but your body cannot tell you you know Peter give me a steak it’s just going to make you feel hungry so until you’ve given your body enough protein to satisfy its need you’re going to keep feeling hungry so that’s why the Savory breakfast and having protein in the morning really helps for the rest of the day so example I I don’t know you can make an omelette
[00:18:01] with some cherry tomatoes and some feta you could do I love this new recipe the avocado accident avocado tuna humus lemon you know just bring some protein put some healthy fats that’s funny you know why I called it that is because I was standing in front of my uh fridge one day and I was just looking I had an avocado I had tuna and I had humus I was like me might as well try and it turned out really good that’s funny that’s hilarious so breakfast not sweet Foods in the morning cuz if you have any of like the Frosted steak cereal I mean honestly uh you know I have two 12-year-old boys yeah and they love this uh they don’t eat that one in particular but you know the one that they eat are no better and I try to you know instead have eggs or whatever it might be instead but I grew up on Frosted Flakes I grew up on Nutella crepes Nutella crepes yes that sounds beautiful uh so you know and for me it
[00:19:02] was Apple Jacks and Captain Crunch and it’s ridiculous the amount of sugar it’s like we’re poisoning our kids every morning totally absolutely it’s wild and then at 11: a.m. you’re exhausted yeah and I remember being in school at 11: and just feeling these hunger pains you know this just pain in my stomach I couldn’t concentrate in class I wanted food so bad and that was my glucose dropping from the Nutella crepe 130 calories uh we’ll talk about you know what this is to me this is dessert this is it is dessert and we have it’s sugar with it sugar with sugar and the problem is recently over the past you know 50 years we started thinking and believing the food industry that we should have dessert for breakfast yeah and that’s a really good way to start the day you know the you say this in in in your book again which I commend to everybody uh you know look at the ingredients they are in percent order mhm um and of course the very first thing is MIL corn yeah which turns immediately to glucose
[00:20:02] and number two is sugar yeah which is at least you know they upfront about it yeah but they put over here you know eight essential vitamins and minerals and another thing that I think needs to be regulated is the use of these cartoon characters because this is very appealing to kids we should not this should not be allowed because this is very very enticing for children yeah marketing to Children these Ultra processed Sugar Foods is just I mean they really should have instead the skull and crossbones like they have in cigarettes yeah I hope we’ll get there one day yeah wouldn’t that be cool that would so total amount of sugars for 130 for one cup and who has one cup of this uh 12 grams of sugar right and 33 gram of total carb I mean and it’s funny because they add here a a column that says with some milk to to make the stats look better that so listen first first thing things first no sugar at breakfast
[00:21:01] like that is that is just the base of having steady worst way to start your day yeah because then you get a big spike you get a big drop and then you have cravings your mitochondria get exhausted and you just feel awful God I don’t I don’t even want to look at Pop-Tarts but I have to look at the Pop-Tarts here you know I’ve never had a Pop-Tart I I unfortunately have not recently how does this work what is this it’s it’s sugar incase and sugar that you heat up in a toaster you heat it up oh yes you heat it up you make it make it that much more yummier and so the inside gets warm yeah warm and gushy and the outside is like crispy kind of crispy yeah interesting who invented by the way you could have the box if you want to take a look I’ll have to just test it it’s my glucose monitor what what read what it says on the side over there okay it says um let’s see which side frosted strawberry proudly baked in the USA it says um straight from the foil toasted okay but what in terms of it ing it’s ingredients ingredients yeah okay let’s have a look wo you ready yeah I am first ingredient
[00:22:01] flour second ingredient corn syrup ah but wait there’s more third ingredient high fructose corn syrup ah fourth ingredient dextrose ah another sugar then we got some soybean and palm oil ah and then more sugar sugar and bleached flour okay so this is 100% starches and sugars with some really unhealthy oils in there as well so this for your glucose levels this whole thing just breaks down into glucose molecules and creates a massive massive glucose Spike there are 30 g of sugar in one serving the American Heart Association says that people should not go over 25 grams of sugar a day and just with one of these you’re getting 30 grams so it’s like if you feed this to your child or yourself it’s like here’s a plate of poison yeah but it’s going to make the kid have dopamine release so the kid is going to feel a bit awake people often mistake that dopamine release that like feel with energy it’s not actually energy
[00:23:00] right it’s the pleasure molecule in your brain but on the inside when you give your body something like this your mitochondria are getting tired and stressed and are not able to make energy effectively anymore so you feel chronically fatigued you know playing with your kids is exhausting grocery shopping is exhausting doing anything is exhausting because your mitochondria are broken so we need to get back to a place where we’re feeding stuff that is good for our mitochondria good for our brain good for our body it’s not it’s not this no everybody I want to take a short break from our episode to talk about a company that’s very important to me and could actually save your life or the life of someone that you love company is called Fountain life and it’s a company I started years ago with Tony Robbins and a group of very talented Physicians you know most of us don’t actually know what’s going on inside our body we’re all optimists until that day when you have a pain in your side you go to the physician or the emergency room and they say listen I’m sorry to tell you this but you have this stage three or four going on and you know it didn’t start
[00:24:02] that morning it probably was a problem that’s been going on for some time but because we never look we don’t find out so what we built at Fountain life was the world’s most advanced diagnostic Centers we have four across the us today and we’re building 20 around the world these centers give you a full body MRI a brain a brain vasculature an AI enabled coronary CT looking for soft claque dexa scan a Grail blood cancer test a full executive blood workup it’s the most advanced workup you’ll ever receive 150 gigabyt of data that then go to our AIS and our physicians to find any disease at the very beginning when it’s solvable you’re going to find out eventually might as well find out when you can take action Fountain life also has an entire side of Therapeutics we look around the world for the most Advanced Therapeutics that can add 10 20 health years to your life and we provide them to you at our
[00:25:02] centers so if this is of interest to you please go and check it out go to Fountain life.com Peter when Tony and I wrote Our New York Times bestseller life force we had 30,000 people reached out to us for Fountain life memberships if you go to Fountain life.com back/ Peter will put you to the top of the list really it’s something that is um for me one of the most important things I offer my entire family the CEOs of my companies my friends it’s a chance to really add decades onto our healthy lifespans go to Fountain life.com Peter it’s one of the most important things I can offer to you as one of my listeners all right let’s go back to our episode uh protein you mentioned protein so I’m on um the last few years I’ve been focused on adding muscle and I’m 62 so it’s like you know more of a challenge than anything else
[00:26:01] but still I hit it I hit my target of adding 10 lbs of muscle last year nice and I did that by working out and lifting weights lifting yeah so I’m I’m lifting a minimum of three hopefully four times a week and then protein yeah so uh for me I’m shooting for 150 grams a day M of protein how do you think about protein I completely agree I think it’s 1 gram per pound of body weights so that sounds like a lot to most people so I’m 70 kilos which I think is 140 PBS I don’t know but basically that means that I need 140 grams of protein per day and in one egg there’s eight grams of protein right so I need like almost 20 eggs a day and people cannot believe that it sounds like so much but I think we’re chronically under protein and I also lift you know and women will think oh if I lift weights I’m going to become super bulky listen I have tried to make this bicep 20% bigger for a year and a half let me tell you it is hard and I
[00:27:01] live three times a week right so don’t be scared yeah I completely agree and also your muscles are incredible reservoirs for extra glucose so if you have a chocolate cake and you have more muscle mass your muscles are going to soak it up so you have L of a spike yeah so muscles are amazing muscles are amazing and you know there’s a huge there’s a direct correlation between longevity and muscle mass part of that comes from its ability to store stem cells its ability to absorb glucose and not get you into metabolic disorders but the other thing is you know when you hit your ’ 80s and ’90s uh one of the exit plans is fall break a hip y pneumonia and de yeah um so great I’m glad you you agree and you know my protein I try and one of the things I I know to be true is you can’t absorb that much protein in one cting and so it’s spreading it out through the day in fact I used I’m curious about this I used to do uh a significant amount of it in fasting like I would uh eat finished
[00:28:03] dinner by 6:37 and then go through 1:00 the next day um and so that I would have 18 hours off and 6 hours on and when I looked at the studies it looked like intermittent fasting if you’re in in reasonably good health didn’t actually help and it it was difficult to get as much protein as I needed if I did that so I gave it up think about it you know I think it was such a big Trend and I think now we’re realizing that we went a bit overboard with the intermittent fasting especially in women so a lot of these Studies have been done in men showing that it has a positive impact but for a woman fasting for that long is a stressor on the body and so if you add okay let’s say you have kids you have a stressful job you drink coffee you do cardio you do cold plunges you do saunas and then you’re going to do fasting that’s so much stress for your hormonal system and so no wonder you know we see the women who are trying to do all this stuff and then their body is breaking down their period stops like we have to
[00:29:01] understand that fasting is a stressor so I fast on vacation that’s that’s what I do the rest of the time if I’m working I always have something in the morning for example this morning I went to the gym and before I went I had some salmon some green beads and some rice I would never work out fasted it’s just too much for the body then I feel like it’s eating itself yeah I um I end up with protein drinks I do kachava which is a do you like kachava I’ve never tried it actually but heard of it yeah it’s a plant-based uh protein drink it’s got about 25 gram of protein and I this I’ll take a look at this I love this product and you know I have no relationship other than my friend produces it um but it has 11 gram of protein um and uh Z gr of of uh of sugars and 1 gr of dietary uh fat of dietary fiber so you know I don’t know what you think about something like this um but it’s collagen
[00:30:02] based protein yeah um I think it’s fine I think you can also get protein from Whole Foods you know yeah I mean for me it’s eggs my favorite is onions feta and uh and three or four eggs like scrambled scrambled oo that’s nice that’s very nice yeah so I’m I mean some people I’m getting hungry okay let’s go eat now um no I think it’s great if you want a supplement with this but and some people just don’t like cooking they’d rather just mix something I love cooking I’m not a big like Shake person so I’d rather heat up some salmon or some eggs or cheese you know but yeah this looks fine I mean the the ingredients are F collagen MCT oil powder coconut oil powder cacao powder natural dark chocolate flavor careful with the flavorings sometimes they’re not super clean and monk fruit extract so this means it’s a little bit sweet but mon fruit is fine yeah so let’s all about monk fruit because um it’s it flavors this and I actually you know this is my guilty pleasure in the morning oh my God that’s your guilty pleasure give me a
[00:31:01] break no it tastes so good it’s my guilty pleasure and I’ve actually used it to substitute coffee oh yeah um you don’t drink coffee I listen in through medical school and graduate school I would do four to eight cups a day yeah you had enough coffee for a lifetime for a lifetime and I was like I could drink a cup and go to sleep and now I find out I’m a slow metabolizer so my my I have a team of Physicians and they’re like Ma maximum a half a cup a day so um but I love a hot flavor drink so so that becomes a hot flavor drink in morning how about tea do you drink tea you know I I like mint tea yeah um but not as much as the others what do you drink so yesterday and the day before I was off coffee because I realized I love coffee um so I’m trying to do these little moments in the year where I sort of cut down on it but so you can so you can appreciate it more later yeah so this morning I had a coffee was amazing I was like sweet
[00:32:01] nectar so listen coffee with whole milk is kind of what I go for it has some protein some healthy fats and it and then green tea but one thing I would never drink is orange juice or any kind of juice God it is just it is so bad it just spikes everything I know I mean I would rather drink a Diet Coke than a glass of orange juice yeah I agree with you I but I’ve given up all sodas as well no that’s not true when I go to a movie which I go like once or twice a year to a theater I’ll have a Coke Zero and some popcorn and I’ll steal some popcorn from the kids I wouldn’t get my own bag um but let’s talk about coffee one second it has a lot of health benefits and so if you’re if you know your genetics and you’re a fast metabolizer that’s great I mean the rule is you know no coffee after a certain point after lunch for Sleep benefits but putting what you put into coffee very important so let’s talk about that um you talk about whole milk in order to get the benefit of the fats and the
[00:33:01] protein one thing I hate is oat milk so okay oat milk almond milk what other milks are there uh coconut milk pistachio milk okay so let’s talk about each of those what do you think okay so the first one first oat milk and I know people are going to hate me for this but oat milk is like making pasta juice so imagine you cook imagine you cook some pasta some spaghetti then you put it in your blender with some water and then you blend it until it’s liquid you just made pasta milk oat milk is the same right just it’s liquid starch and so that’s a big glucose Spike and also in most oat milks there’s also some unhealthy oils that are added in so not my favorite by any means when it comes to nut milks if they’re unsweetened they’re great because nuts are high in protein high in fat so if you almond milk is yeah almond milk is great pistachio milk Macadamia milk whatever you want I would go for those but unsweetened or some just regular Dairy MH yeah y okay fair enough do you drink oat milk uh I don’t uh I mean I’ve had an oat
[00:34:02] milk in a macho or something like that on you a year ago but I I was just curious about that I didn’t think about o milk being that another cool thing about coffee that you might want to know for the coffee drinkers listening to us is that there’s a study that came out that showed that if you are tired if you had a poor night’s sleep it’s better for your glucose levels to drink your coffee after breakfast rather than before your breakfast it creates a smaller glucose spike in your body over the years I’ve experimented with many intermittent fasting programs uh the truth is I’ve given up on intermittent fasting as I’ve seen no real benefit when it comes to longevity but this changed when I discovered something called prolon 5day fasting nutrition program it harnesses the process of autophagy this is a cellular recycling process that revitalizes your body at a moleular level and just one cycle of the 5-day prolong fasting nutrition program can support healthy aging fat focused weight
[00:35:00] loss improved energy levels and more it’s a painless process and I’ve been doing it twice a year for the last year you can get a 15% off on your order when you go to my special URL go to prolon life.com p r l nli f.com back/ moonshot get started on your longevity Journey with prolong today now back to the episode I want to hit some of the uh s and tips that that You’ done cuz they’re brilliant um the one I love the most is the order in which you eat your really big deal and I I spread your gospel every place thank you and um and it’s just so people don’t realize that right it’s like you got a plate of dinner in front of you oh well first I’m going to start someplace else you’re at a restaurant yeah uh the first thing you sit down the first thing they do is they bring a giant basket of bread I think it’s a conspir it is it’s like they they hate
[00:36:00] you they want to kill you then the second thing they do besides the giant basket of bread is they bring you a glass of wine yeah and I’m like okay this is like the worst thing possible well then 90 minutes later because that bread creates a big glucose bike you’re crashing and you have a craving for something sweet which is when they come to the table they’re like would you like some dessert and here’s our enormous selection I think it’s a conspiracy to make you want to eat dessert after the meal yeah yeah for sure so the first it wasn’t one of your hacks but it’s related to them which is when people come and they offer you the bread basket and a glass of wine for me my first reaction is um a after you plate my main course exactly exactly right and this all came out of some wonderful studies that showed that if you’re faced with a meal if you eat the elements of a meal in a specific order you cut the glucose P by 75% huge deal and you also you’ve talked about that lose weight doing that yeah so youve got
[00:37:00] you’ve got to okay so what’s the correct order veggies first okay salad Tomatoes carrots broccoli whatever then proteins and fats okay so your chicken your avocado your whatever and then starches and sugars if you have room if you have room right key point but even if you have room and you still eat it it’s still going to make a smaller Spike so so the so the veggies first the fiber first because the fiber coats your upper intestine and makes a viscous protective mesh that slows down glucose molecules going into your bloodstream so you still eat the carbs but they arrive into your bloodstream more slowly which is better for your and it slows the digestion exactly speed as well um protein next yeah protein next and to be honest you know there’s this very sort of strict scientific rule of like veggies proteins fats starches sugars the most important one to remember is the veggies first and the carbs at the end and in the middle do whatever you want but veggies first that changes the game completely because you don’t have such a big spike after a meal it’s it’s really transformative I I
[00:38:01] again for me that’s religion it’s like how I eat my food always right and also it’s cultural it’s been done in the world for a very long time especially in Europe especially in Europe yes we have anti we have crud like it’s just a thing you say that so beautifully crud yes it’s cuz I’m French yes so um there’s another part related uh two other things you think about doing up front uh the first is a glass of water glass of water right uh sort of like uh stomach volume does impact how much how hungry you are and how much you eat the second thing is putting yourself into a parasympathetic mode relaxing your nervous system yeah I mean the biggest challenge is I know for me I’m running and running and running and the worst thing you could do is eat while you’re working or you’re anxious and you’re in fight ORF flight mode yeah versus bre in digest mode and you’re not absorbing your nutrients right and also
[00:39:00] you won’t feel as good afterwards your body is not going to be able to digest the food you might feel a bit bloated a bit uneasy yeah so you know three deep breaths you know Andrew hubman talks about the physiological sigh so you go like through your nose and then yes a double a double intake exact yeah Helen Messier who’s my chief medical officer at found who’s absolutely brilliant um uh talks about getting vitamin o in the beginning of a meal right and you know culturally you would do a prayer or you would say grace you’d slow it down a really good point and I think just intentionally eating your food chewing your food I mean you know my my dad my mom used to say about my dad and me you’re inhaling your food yeah right and they say you should drink your food and chew your liquids it’s just a way of saying like if you’re eating something that is soft chew until it’s liquid yeah yeah yeah and I think
[00:40:01] those are all if you can remember these things they make a huge difference you touched on weight loss right that’s an interesting one so I never talk about weight loss as the main objective because I don’t want my work and these principles to be put in the diet category yeah but what happens they are very much about your health they are because then when your glucose level steady Cravings go away hunger reduces insulin goes down so you burn more fat fat so naturally a lot of my readers lose weight as a consequence of things coming into balance which I think is so key because that way it’s actually long lasting it’s not some sort of Crash diet for a week and then you eat all the chocolate in the world afterwards yeah um you know we talk about going out to a restaurant um and one of the challenges is that a lot of times when I’m eating I’m not thinking about what I’m eating I’m just consuming I think one of the
[00:41:01] most dangerous things you can do is Mindless eating like in front of the TV in front of the TV and but I love doing that you do oh yeah yeah I mean one of the piece of advice I have for folks is do not watch The Evening News while eating your dinner oh right cuz that’s putting you into a fight or flight you’re so all the murderers all the the crisis Network yeah well that’s good neither do I uh another thing one of my hacks is when I’m out at an event or out at dinner and they come and they start plating dessert I emphatically say no do not put that in front of me because if it’s sitting in front of me it’s irresistible it’s the The Willpower just degrades over time and so it has to become sort of a uh a reflex to just say no protection reflex almost it’s a protection absolutely and I think one of the things that that you’ve spoken about and I know
[00:42:00] to be true I think everybody listening knows it to be true your willpower drops over the course of a day which is why the morning is the best moment to not have sugar because willpower is at its all-time high nobody around you giving you a slice of cake and it’s going to set you up to Crave less sugar for the rest of the day yeah for sure for sure um another favorite hack of yours what would you put I would say maybe the most surprising is the vinegar hack yeah it is I read team before I’ve never tried it so tell me about the vinegar hack so vinegar contains a cool molecule called atic acid and when you have a tablespoon of vinegar in a big glass of water you know like this before eating the acetic acid is going to interact with your enzymes and is going to slow down the breakdown of carbs into glucose so you can still eat the carbs afterwards but they’ll have less of an impact on your glucose levels and this is one to use you know in an emergency situation you’re like oh I’m about to have a cookie it’s a birthday it’s piz night
[00:43:01] yeah and that’s it’s a good tool but you know combining it for example to the VG’s first hack is even better so you could do a plate of vegetables and then a dressing with vinegar in it very simple so you get both of the benefits fiber and acetic acid interesting I I always just go with olive oil as my dressing so try to add some vinegar interesting a little bit of white vinegar apple Ceder you know whatever they all work except the very syrupy it’s Italian balsamic that’s like a glaze that’s full of sugar so avoid that one but add a bit of vinegar see how you feel okay I I like that uh another hack what do you got I like the moving after eating yeah so let’s talk about this I think uh again this is more cultural yeah right uh where uh you know you take your evening stroll after and a lot of these things have been around forever you know I’m not it’s not groundbreaking but now we have the science to understand why they deserve to be actually applied to our life so how much
[00:44:00] moving adds value just 10 minutes and you can just walk and you if you’re at work you can even just do some calf raises under your desk nobody will be able to tell it can be anything you can be watching TV you grab a bottle of water you do some bicep curls you talk about doing just some squats and push-ups against the whatever you can get engage your your or clean your kitchen that’s that’s moving your muscles So within 90 minutes after the end of a meal you want to use your muscles because your muscles are going to use glucose for energy yeah and so if you do it after eating they’re going to use some of the glucose from the Frosted fakes you just had instead of letting them make a big glucose great yeah so have my kids run around the block yeah I mean you could that would help or you know if they’re really into Frosted Flakes with cereal you could tell them hey have this but have for example um some yogurt with it some plain Greek yogurt and that’s another hack it’s called putting clothing on your carbs yes I saw that yeah so never let your carbs run around naked always try to add some protein fat of fiber and so you know here you have
[00:45:01] something I want to talk about I love that you brought this yes you have some hazelnuts and almond butter this is uh the version that has chocolate in it so I would recommend people always look for nut butter that doesn’t have any added sugars or flavors but this is a great piece of clothing to put on some carbs you know you can put this on a banana on an Apple you can have a little bit of this with your chocolate cake with whatever your oats your granola um that’s a good thing to add and so as you’re adding the protein and fat it slows down Nutella doesn’t fall in that category no unfortunately no Nutella Falls in a very different category can you believe it Nutella crepe and orange juice every morning oh my God from ages you know I don’t know when you start eating four to 16 yeah yeah incredible you’re still alive I know I know but you know it just goes to show you can turn everything around even if you’re 85 and you’ve been eating sugar your whole life changing today your habits is going to have a positive impact it hugely quickly it’s never too
[00:46:00] late you know never too late you want some look delicious I’ll get your spoon okay kind of that’s amazing it’s like healthy Nutella but you know if I’m going to eat something like kind of nasty with chocolate in it I’d rather eat the real the real deal which brings me to the point of uh of if you’re going to eat something sweet and and yummy actually enjoying it intentionally I remember when I was at at school uh at at college or maybe it’s graduate school whatever I would I had I live in fraternity at MIT and we had these giant fraternity mugs and I used to go to the ice cream cooler and fill it up with like Scoops and Scoops and Scoops and then I would go get hot chocolate mix wow and I would pour hot chocolate mix in Stir It Up and just like mindlessly it was mindlessly eaten in front of the TV uh good times that that was a different life um I want to dive into some of the medical uh challenges that that glucose causes I
[00:47:01] think people need to realize um uh how how uh uh how damaging it is so that they want to play they want to experiment just try a few of the things the order in which you eat your food right uh at a minimum try that yeah you know so what could motivate you well first of all you should know that even if you don’t have diabetes about 80% of the population still has these glucose spikes on a daily basis and there are three things that I think are really motivating for people one to understand that these may be causing your irresistible Cravings two that these lead to chronic fatigue and three that they lead to glycation and accelerated aging and this is not just internal aging it’s also the wrinkles on your face yeah so those three things if you ever have cravings you wish it didn’t have if you ever wish you had more energy to go after your dreams and do the stuff that lights you up fix your glucose levels it’s going to help you
[00:48:00] immens it’s so counterintuitive to people’s belief that you know this sugar is going to give me energy to get me to go and do well let me give you an example right there’s a there’s plants around us and if you own a plant at home you know the plant needs some water to survive and live but if you give the plant way too much water it’s going to drown and die and so too much of a good thing ends up being a bad thing you can die of too much oxygen yes especially the fire yeah so a little bit of glucose is fine but today we’re just giving way too much to our bodies so glycosilation um that’s a term some folks may not understand or know um would you define it glycation yes absolutely so you know when you put a chicken in the oven and it goes from pink to Brown it’s cooked and that cooking process is actually glycation and from the moment a human being is born it slowly glyat it slowly Cooks and then when you’re fully cooked you die it’s true folks it sounds crazy
[00:49:01] but it’s science and if you look at for example the cartilage of babies it’s white and if you look at the cartilage of a 100y old person it’s brown because it’s glycated it’s cooked it’s the is that from the ox the uh it’s from glucose bumping into other molecules and glycating them and once another molecule is glycated it’s damaged forever for example if glucose glyat a molecule of collagen in your skin it breaks it and then that that molecule of collagen is never going to get back to its proper healthy form so with every glucose Spike you experience you’re accelerating this cooking you’re accelerating this glycating and actually glucose and glycation they sound like very similar words right it’s because it’s the glucose that is doing the glycation and so with every Spike you’re accelerating aging you’re accelerating glycation this shows as wrinkles on your face I’m actually 85 years old you are amazing yes yes but it’s because I don’t have any glucose PES I look so young and on the inside your organs are slowly deteriorating and that’s glycation and
[00:50:01] we can’t stop it and I know a lot of billionaires want to stop aging and live forever at least slow it down a little B at least slow it down no we can slow it down we haven’t been able to stop it yet but slowing down glycation is a big part of it you want to slow down those reactions so that your organs and your skin and your liver and your brain stay healthier for longer and stay younger for longer I appreciate that uh I want to run down a few of these so inflammation mhm so inflammation there’s a few different ways that glucose increases inflammation the first one is actually with that glycation happening it’s releasing free radicals that leads to inflammation and second is your mitochondria so your mitochondria are in charge of turning glucose into energy and they love doing that when they get a steady supply of energy but if you give them too much glucose they go on strike they’re like cannot no too much inform too much to do too much work and they’re like I need to take a nap and so they just are not able to convert glucose
[00:51:00] effectively anymore and so you feel tired your mitochondria are not making energy effectively anymore and as they become stressed and overwhelmed they also release free radicals and that also increases inflammation now inflammation is awful three out of five people today will die of an inflammation-based disease yeah you know all the diseases that finish with itis arthritis gastritis pancreatitis that means inflammation of that organ inflammation is everywhere it’s a silent killer and with every glucose Spike you’re increasing inflammation yeah um cardiovascular disease I talked about my conversation with Dr narate and the idea that when we are glycating uh proteins um this is you know resulting in deposition on your arterial walls and causing uh potentially esia and the plaque uh is there any other part of heart disease sort of loop loop that you want to talk about yes so there’s one we used
[00:52:01] to think that you know all LDL was bad cholesterol now we understand there’s LDL type A and LDL type B and LDL type B is the more more damaging one uh it’s these small dense particles that Lodge under the walls of your arteries and LDL type B increases when you eat sugar your liver turns the sugar into LDL type B so you have all these small dense molecules and then if on top of that you add the oxidation the inflammation the glycation it’s a perfect storm you’re creating the perfect situation for all of your Ary walls to become really cous and to have all these particles blogged under it and then all of a sudden it makes a block or you know there’s there’s a clot that is created and then you have a heart attack so no bueno no bueno and people think about well I need to go on statins I need to go on um you know monoclonal antibody I mean honestly the number one thing you can do is change your diet yeah and exercise and exercise yeah I mean we’ll come back to this over and
[00:53:00] over again the number one drug yes isise absolutely but it’s hard people don’t want to go to the gym I get it but I love it now you know at the beginning it’s really hard and you have to just be a bit violent with yourself and then I crave it I crave going to the gym I love it it makes me feel so strong and the physical strength also translates to mental strength as well my mental health is much better when I’m working out other thing I’ve done is I I bought a a techno gym bike and I take all my zoom calls on that right the idea I mean one of the things and I should probably put a couple bikes in here and do our podcast on the bike dude you should totally do that that’s awesome or at least a walking desk but you know the reality is uh sitting is the you smoking yeah when when we’re sitting here on our butts talking it’s like it’s I don’t know you’re wasting the opportunity to get exercise yeah but humans are really good at sitting are we’re like professionals at sitting and
[00:54:01] our biology has evolved to help us sit really well you know cats can’t sit super well like we do dogs look weird when they try to sit like us we’re just very good at this position it’s it requires very little effort yeah yeah we are so neurocognitive disease let’s let’s differentiate neurocognitive and mental health oh yes because they’re uh related but two different things neurocognitive disease I mean inflammation in the brain um ins PRS in the brain precursors to Alzheimer’s and so forth so how do you think about neurocognitive disease and sugar wow it’s a very interesting topic it’s actually what I studied in grad school but what was your thesis title you remember something about Alzheimer’s and nutrition I can’t uh it was actually Alzheimer’s type 3 diabetes something like that I was looking at all the evidence showing that Alzheimer’s disease has a lot of parallels with this idea of type 3 diabetes so we used to
[00:55:00] think it was a plaque based disease Etc and now we’re understanding it’s more metabolic so why are scientists calling Alzheimer’s type three diabetes because they’re seeing in the brains of people with Alzheimer’s symptoms and you know situation physiologically that are very similar to what happens in the body of somebody with type 2 diabetes so inflammation glycation and insulin resistance of the neurons in the brain what is insulin res resistance it’s what happens after years and years and years and years and years of repeated glucose spikes okay your body in response to a glucose sends insulin to grab extra glucose and store it away but over time too much insulin becomes insulin resistance your body can no longer respond to insulin it’s not sensitive and so what happens the glucose stay cells your cells cannot get the glucose that they need anymore into into the cell right so you’re not feeding the cells in your body and in your brain in the way that they should be fed and
[00:56:01] in your brain this also happens if you have Alzheimer’s so I mean it’s so early it’s emerging but you also see some amazing stats like if you have high glucose levels in your 30s your risk of Alzheimer’s goes way up right so we’re starting to understand it’s all quite related and I think this is really the future understanding that your food and your food habits are going to have an impact on your brain health in your later years I mean that is so motivating to me yeah it it it is and given that you’re still in your 20s you can have all of the work that you need ahead to yes exactly um so uh when I I think about this um you know mental health and your mood is so tied I mean I know if I get hypoglycemic my mood just falls apart do you get hangry um rarely but I can feel feel it I can feel when it’s like oh my energy is just dropped and it probably
[00:57:01] is due to something I ate you know 90 minutes earlier exactly probably maybe a Pop-Tart um so talk let’s talk about the mental health elements of this um what what’s going on that people don’t realize or people that people um that your ecose levels impact how your brain feels instantly so we’re tal we talked about Alzheimer that’s a very long process right but today right now what you ate 90 minutes ago is defining how you feel in this moment right it’s defining whether you feel brain fog it’s defining how irritated you are whether you’re angry with those around you it’s defining whether you have cravings whether you feel hry whether you feel agitated and your tyrosine levels right your mood happy not so happy so your food impacts your brain and that’s what I discovered in my own journey and that it was so shocking cuz you don’t talk about this
[00:58:00] people don’t realize but um yeah if you want to feel better if you want to feel more like yourself calmer happier it’s so important to look at your food and then your food also impacts your gut and your gut secretes so many molecules that go into your brain the gut brain access is very real and and the amount of of data we’re getting you know one of the company’s viome that’s just getting massive trillions of data points about this and connecting your gut with different types of cancers and and and different modalities do you still wear a CGM twice a year just for just to for fun for fun yeah when I first started I wore it non-stop for two years and that’s when I really got into the research and I was testing on myself all these different research studies that I was Finding online and now yeah I would say twice a year I just know everything yeah sometimes I just feel like I want to check in with my body but I find the absolute numbers is very inaccurate so I do once a year blood work on everything
[00:59:00] and that’s really how I track my health the CGM is more for fun now or motivation yeah exactly it’s like an aura ring or an Apple Watch exactly uh so let’s say you’re hungry let’s say you’re in a bad mood let’s say You Know You’re Just Energy down uh how what should I be eating in those moments well first of all you need to realize those feelings are signals from your body telling you you messed up I don’t feel good help me okay so your body wants help they’re not to be suppressed you should not feel ashamed about them they’re just your body communicating to you so if you don’t feel well but you feel hungry the worst thing to do is to eat sugar and I know that’s what you want to do because you want the dopamine but hear me out have something Savory first have some nut butter have an egg have a leftover avocado with some crackers in your fridge and then if you still want something sweet you can have something sweet afterwards but your body will have the Savory food in it that’s going to slow down the sugar from the sweet food arriving into your
[01:00:01] bloodstream right but ideally if you feel like this on a daily basis just tell yourself okay tomorrow I’m starting with a Savory breakfast I’ll do the veggies first I’ll do the vinegar before I eat something sweet I’ll get some movement in closeth on carbs when I can and then slowly you’ll build up these habits that are going to help you feel so so much better hey everyone I want to take a quick break from this episode to tell you about a health product that I love and that I use every day in fact I use it twice a day it seeds ds01 daily symbiotic hopefully by now you understand that your microbiome and your gut health are one of the most important modifiable parts of your health you know your gut microbiome is connected to everything your brain health your cardiac health your metabolic health so the question is what are you doing to optimize your gut let me take a moment to tell you about what I’m doing every day I take two capsules of seeds ds01 daily symbiotic it’s a two in one probiotic and Prebiotic formulation that supports Digestive Health gut health
[01:01:01] skin Health heart health and more it contains 24 clinically and scientifically proven probiotic strains that are delivered in a patented capsule that actually protects the contents from your stomach acid and ensures that 100% of it is survivable reaching your colon now if you want to try seeds ds01 daily symbiotic for yourself you can get 25% off your first month supply by using the code peter2 at checkout just go to seed.com moonshots and enter the code Peter 25 at checkout that’s seed.com moonshots and use the code Peter 25 to get your 25% off the first month of seed’s daily symbiotic trust me your gut will thank you all right let’s go back to the episode you know I know you don’t like talking about weight loss but it’s a multi multibillion dollar industry and I think when people are carrying excess pounds um they don’t feel good about
[01:02:01] themselves and there’s a and there’s a you know spiral element here but let’s talk about um perc body fat or weight because being super thin and super low percent uh body fat isn’t necessarily healthy for you either no and the amount of fat you carry on your body is not a very good proxy for how healthy you are yeah so for example there are some people who genetically are not able to put on fat but so what happens is that when they have extra glucose in their bloodstream there’s no way to nowhere to put it so they get diabetes much faster right and somebody can have yes you know 20 30 pounds of fat but it can be harmless subcutaneous fat and they can actually be quite healthy so I understand if somebody wants to lose weight and with my work in my hacks you’ll probably be able to get there what I don’t like is the diet industry that is chilling women that they have to lose 5 pounds every month in order to be desirable or happy and selling you the weight loss teas and the weight L shakes and the y y that’s like I want to counter that but of course weight is
[01:03:01] a factor in health and also in how you feel in your clothes and your body so if that’s your objective great this can help you but I’m not saying you need to lose weight in order to be healthier or to be worthy you see what I mean yeah and I think that differentiation is really important because being able to be happy and feel good about yourself and be able to do what you want to do and have the energy and look good from a multitude in and and move well feel good yes all of that is is super important um but the if you were going to excuse me if you were going to uh describe why people put on weight what is the eating habits that cause weight gain it’s mostly processed foods right it’s highly palatable calorie dense carb heavy seed oil heavy Foods oh my gosh wait Peter I used to have this when I was a kid oh my God fruit rollups it was
[01:04:00] hidden there I didn’t know you had it wow this brings back memories so let’s look at fruit rollups so clearly they must be healthy for this is terrible for you ingredients corn syrup sugar pear puree okay so this is something I love to talk about they love saying fruit names in here right but pear puree just means they extracted sugar from the fruits okay I want to say something about fruits and then I’m going to have a fruit roll up for sure but um the fruit that we eat today is not natural it’s like if you look at Chihuahua today they are the result of thousands of years of breeding all the way back to Grey Wolves right to make these breeds of dogs that we enjoy fruit is the same it’s been bred for Millennia to be really sweet really low in fiber and very palatable well here is clearly a very healthy uh apple or organic baked crunchy Fuji red apples big USDA on it non GMO n GMO well the fruit today is so high in sugar the pro a whole fruit is fine because it has fiber but the
[01:05:00] problem happens when you denature right you make it into a fruit W up you dry it then you concentrate all the sugar ingredients organic apples so that’s the only ingredient but what they don’t say is that they’ve removed all the water from the apples and so in one mouth in one bite you’re getting as much sugar as in three apples yeah right and your body doesn’t care if the sugar came from an apple or if it came from a can and is now in a fruit rollup or a peir it’s the same molecules what matters is the Matrix what matters is the sort of the package in which the sugar comes so let’s talk about eating fruit you can actually eat that in front of me I’m going to I’m going to smell it I’m sorry wow oh it smells horrible it’s a good way to get to turn off turn it off um but let’s talk about uh eating fruits um uh how do you think about eating fruits and are different fruits better for you than others I think fruit is fine I’m not going to go into a fruit battle I I don’t think it’s healthy to say you know whole fruit this whole fruit is bad for you if you want to eat something sweet a piece of fruit
[01:06:00] is the best thing to eat because it has fiber and water yeah you know so have the fruit that you like it’s so much better than a chocolate cake so much better than a fruit roll up or that anything else sweet but if you want you can add some clothing to the fruit yes so some Nut Butter really good idea a bit of cheese you know to reduce the spike yeah sodas how do you think about sodas I mean always have a diet soda instead of real soda mhm yeah but of course they’re not good for you like don’t start drinking soda uh red wines listen I don’t drink alcohol um I think it’s a pleasure decision I think the science recently has shown that actually zero alcohol is probably better for you yeah it’s it’s it’s clear alcohol has no benefits but like some people you know I love sugar sugar is my poison of choice Some people prefer alcohol like you know go for it pick your poison just be aware that you’re doing it for pleasure not for health yeah intention be intentional yeah the uh the red wine industry there is veratrol I think you’d have to like
[01:07:00] drink like you know 50 bottles of of red wine to get some verol take a pill instead yeah um how does this all differ for women versus men the hacks work in everybody the hacks to me are at the level of drink water brush your teeth wear sunscreen you know we’re talking about seriously we’re talking about basic physiology here um I think the one thing where people tend to differ is in the breakfast so for men I found that it’s easier for them to have a savory breakfast for some reason and for women the you know the sweet oats and the granolas they’re just more culturally Associated to what a female should have in the morning so sometimes it’s harder to break the habits does that make sense is there anything regarding uh menstrual cycles or a or pre- or postmenopause for women they should know about so yes so the week before your
[01:08:00] period yeah the same food is going to create a bigger glucose spike in your body because your hormones are different so let’s say you know week after your period you have a ice cream it’s going to make a spike but if you have that same ice cream the week before your period it’s going to make a bigger Spike therefore a bigger drop therefore more activation of the craving Center in your brain and that’s one of the reasons you get Cravings before your period so if you’re prone to that make sure you’re using my hacks before your period to try to reduce that craving activation and then after the menopause unfortunately your glucose um your ability for your body to balance your glucose levels becomes worse so it’s even more important to look at these hacks and to make sure that you’re keeping your glucose as steady as you can um I’m going to run through a few more of the hacks again uh all of these are in uh your book the glucose Revolution which is amazing thank you um but uh we talked about eating Foods in the right order uh adding a green starter to all your meals
[01:09:00] I mean that’s basically just getting veggies up front right up front very important up yeah and I I’ve gotten to a point where mentally I’m like I attack veggies oh wow it’s like it’s like for me it’s like yes please so it’s like uh bro broccoli broccolini asparagus you know it’s you know I love brussels sprouts now who had ever thought about that I love brussels sprouts yeah super good stop counting calories talk about so is there some caloric levels that we should or should not aspire to well I think my message here is more if you look at just the number of calories for example this fruit roll up has 50 calories you see that’s not too much exactly but the calories doesn’t tell you about what’s in the food right so two people can be eating the same number of calories one person can have loads of glucose Spikes have diabetes feel horrible feel depressed and the other person can be thriving so calories are not enough you have to learn about the molecules in your food and that’s what I try to teach people in my book like how to decode how to become a food
[01:10:00] detective so that you don’t get distracted by the calories which is what the food companies want you to do and instead understanding how that food is actually going to impact your health that’s way more important yeah I I love that uh all right fourth flatten your breakfast curve we talked about that sa breakfast saory uh five have any type of sugar you like they’re all the same it comes back to the pleasure thing so if you’re going to have something sweet don’t go for the you know aave syrup gluten-free stuff it’s just sugar anyway there’s no difference between Honey brown sugar white sugar agave syrup whatever it’s just sugar so have a pleasure don’t try to optimize when it comes to Sugar I think it’s important to put sugar pleasure category not in the healthy category have the one you like um uh pick uh I don’t know if I’m a typo here desert over a sweet snack what should be pick
[01:11:00] dessert over a sweet snack so if you want to eat something sweet have it as dessert after a meal not on an empty stomach yeah yeah so you reduce the spike of it yeah and especially at the end of that vegetable totally protein so for example it’s 11:00 a.m. you’re like oh I really want to eat a cookie today well buy the cookie but have it for dessert after your lunch don’t have it before the lunch I love that and and one of the other things is if you’re in you talked about delayed delaying your consumption of that cookie exactly yeah you delay it to you say I’ll have it for dessert after dinner but also talk about the fact that if you’re feeling super hungry MH um you may not feel that way in 20 minutes yes because if you’re having a craving that is due to a glucose crash after a spike your craving Center is activating you’re like oh I need to get something sweet but actually if you just wait 20 minutes your liver is going to pump out glucose bring your glucose levels back up to normal and the craving might be completely gone 20 minutes later so set a timer like 20
[01:12:02] minutes I’ll see if I still on the cookie in 20 minutes I’ll go buy it and I’ll have it for dessert amazing I love that we talked about vinegar uh before you eat we talked about uh moving for just 10 minutes after eating get engage your muscles get them to get hungry for the glucose yep um if you snack go Savory and so this is interesting right because this is more of the keto type of approach to life you have some nuts yeah but Savory can also mean a slice of bread with some avocado on it right it’s just nothing sweet sweet that’s going to create too big of a spike there’s some elements uh in my work that you’ll find in keto but this is much softer right you’re getting a lot of the glucose steady benefits without very intense dietary intervention I think what you built as a plan is executable by everybody yeah and and I just I have your now I have your voice I had your words before have your voice in the back my mind when I’m eating and thinking about the order which I eat my Foods right and taking that 10-minute walk and I’m obsessed
[01:13:02] with behavior change I want to help people change their behavior you know I it’s it’s the most difficult thing on the planet um I love that cartoon that has uh you’re at a hospital in one window says Behavior change pills and and pill pills and surgery right pills and surgery has a giant longine Behavior changes nobody because usually doctors say eat better exercise more you’re like what kind of advice is that that’s terrible advice so with these hacks you know it becomes fun and easy and attainable and that’s what I that’s why I think they’ve been so successful because you can actually do it um you have we talked one second already about when you have a craving wait 20 minutes cooling off period I like that terminology so in you also talk about in the back of your book when you’re at a bar so what do you do when you’re at a bar you’re out with friends um interestingly enough you know for me uh I guess tequila if I’m going to have a drink doesn’t Spike my glucose as much as as wine does yeah well all the hard
[01:14:00] alcohols the Liquors you know the spirits they generally keep your glucose pretty steady the worst offenders would be mojito Margarita because it has sugar in it but I’m like if you’re going to the bar with your friends have the cocktail don’t obsess you know what I mean that’s a pleasure moment pleasure decision I don’t think it’s that necessarily that healthy to try to optimize for your health in that moment all right beautiful let’s turn uh finally to a topic of supplements so what supplements do you take and do you take supplements yes so I take omega-3s and vitamin B just cuz I’m deficient and then people always ask me you know I don’t want to do the vinegar can I take a vinegar pill I don’t want to do the veggie starter hack or I can’t can I take a fiber pill or my dad has diabetes he doesn’t want to change his diet can I give him something and so actually it’s great that you brought this up because I’ve been working for two years to try to figure out what is on the market that actually works for our glucose St levels and we see stuff like bourine chromium but those have a very long-term effect
[01:15:00] you have to take them every day Etc I’ve actually developed something amazing it’s a capsule you take before eating and it cuts the glucose Spike of that meal by 40% and the insulin Spike by 40% which is so important 4 Z four Z amazing and it’s just plants that have been around since forever but recent scientific discoveries have shown us that they have an amazing impact on that short-term glucose Spike of a meal and this to me you know it sounds like a magic pill I don’t want people to take it as a magic pill I want them to think it’s an added tool in my tool belt in addition to all the things you’ve talked about exactly exactly so it’s called anti- Spike and I’m going to send you a bottle as soon as it’s out but this is your best friend if you want to take a supplement that’s good for your glucose levels 25 clinical trials it’s amazing it’s the best thing on the market so white mulberry Leaf yeah lemon peel so the white mberry contains a molecule called DJ which acts on your enzymes in your stomach and lets 40% of the sugar of your meal pass
[01:16:01] through not go into your bloodstream go to your microbiome where it increases glp1 the satiety hormone that OIC acts on but OIC tricks your brain into thinking there’s more glp1 than there actually is this little guy after 6 weeks actually increases glp1 by 15% naturally nice so I’m super excited this is the best supplement if you want something for your lels I love I love it I’m I’m excited to uh to to try it and it’s something you can have in your in your bag and totally exactly you it comes with a little pill box you can bring 15 in your bagf anti- Spike my new baby uh thank you for the work you’re doing thanks Peter appreciate it um it’s it’s so important people have been unfortunately uh really uh injured by the food industry yeah uh and it’s regulated in in the you know the food pyramid and everything we have uh and I
[01:17:01] think just educating people about this and giving them back control and it’s not difficult and it’s not expensive exactly it’s free stuff it’s free it’s free you can do it anywhere in the world whatever your you know dietary preferences are and again this should be to me it’s we’re the public health level I mean it’s like brush your teeth drink water wear a sunscreen have a Savory breakfast I mean Jesse and thank you so much for the work that you’re doing thank uh I’m excited to support you and promote what you do because it’s um uh you know as much as I want there to be you know epigenetic reprogramming and you know pills for growing muscle mass and uh and all kinds of you know cheap easy hacks It Starts Here It Starts with Food exercise sleep um and as I tell everybody people ask me all the time like if there’s one thing you could do
[01:18:00] what would you do for a pro- longevity life stop eating sugar yeah I feel you thank you so much for having me it was a total pleasure to speak with you and a pleasure where do people find uh your my work honestly Instagram is kind of my Hub so glucose goddess uh glucose goddess.com also has all my books all my things but um yeah I mean I started on Instagram funly enough and so that’s where that’s where I communicate all the latest great I look forward to amplifying your message thank you for joining us today [Music] appreciate