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Glucose Goddess: The 10 Glucose Hacks!

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you're telling me that that will have an

impact absolutely and the studies prove

it it's an amazing ingredient that's

been used for its health benefits for

example it has impact on visceral fat

and that belly fat yeah it's the fat

that's really bad for

you yeah you're not supposed to do that

Stephen oh gosh the glucose goddess is

back Jesse enpay is a biochemist and

best-selling author with a focus on

nutrition and glucose management she

provides simple science-backed tips to

improve our health 80% of the population

have glucose spikes every single day and

that's when problems start happening

from mental health to acne to faster

aging infertility and PCOS which is one

of the leading causes of infertility in

women and the problem is we're in a

situation where the food landscape is so

toxic and most of us just eat sugar and

starches but they're literally made up

of glucose molecules is there any such

thing as good sugar no so even all the

fruit that we find today in supermarkets

is not natural some people believe that

if the sugar is coming from a fruit for

example in a fruit smoothie that's good

sugar but that's a total lie and your

body doesn't differentiate but the sugar

isn't a fruit smoothie or the sugars in

a chocolate cake are there any foods

that have surprised you when you tested

them yes I think the biggest ones are

wow this begs the question then is there

a healthy way to consume sugar so these

are four hacks that people can Implement

in their lives and you're able to reduce

your glucose spikes while still eating

what you love and you took these hacks

and did an experiment yes and 90% of

people reduce their Cravings really

significant impacts on sleep hormones

mood on diabetes and it says roughly 40%

of people who wanted to lose weight did

in fact lose weight yep so what are the

is this is a sentence I never thought

I'd say in my life um we've just hit 7

million subscribers on YouTube and I

want to say a huge thank you to all of

you that show up here every Monday and

Thursday to watch our conversations um

from the bottom of my heart but also on

behalf of my team who you don't always

get to meet there's almost 50 people now

behind the dire of a SE that worked to

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last month and we gave away prizes for

people that subscribed to the show up

until 7 million subscribers and you guys

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going to continue it so every single

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[Music]

conversation Jesse in chasby the glucose

goddess we spoke two years ago and in

that time I feel like there's been a

real glucose Revolution much of which

has been led by you your books have sold

millions and millions and millions of

copies around the world your

conversations online have millions and

millions and millions and millions of

views more than I could possibly

count what's going on with glucose the

thing is glucose has always been

incredibly important to our health but

it's been going on behind the scenes but

now now but with the technology that we

have glucose monitors new science we're

actually able to get a real good handle

on it and understand our diet through

that lens so most of us Stephen have

unhealthy glucose levels to give you an

example one billion people in the world

have either type two diabetes or

pre-diabetes one billion and that number

is increasing every single day and then

in people who don't have any health

issues up to 80% of the population still

has glucose spikes every single day and

this leads to lots of symptoms from

mental health problems to fertility to

acne to faster aging glucose is really

important and I'm really happy that

we're talking about it more what have

you have you been surprised by how much

people have woken up to glucose sugar

yeah definitely I think even the word

glucose people used to know blood sugar

but now the fact that people know what

glucose is makes me quite happy that's

the scientific way to refer to blood

sugar it's surprising but the thing is

like I'm on the inside I'm working every

single day to make sure people know what

glucose is so it's like you know when

you put the frog in the water and then

you slowly boil the water you know that

image and the Frog doesn't notice the

water is boiling that's how I feel

because I've been doing this for five

years now so I can tell now if I compare

today to five years ago there's been a

huge shift but I've been looking at it

every single day day by day and the

increase has been very gradual how do

you define yourself there's this sort of

name you go under the glucose goddess

but professionally if someone says what

you do H how do you define that I say

I'm a biochemist I'm a biochemist

passionate about sharing science in a

fun accessible sexy way that's what I

like to do these cgms continuous glucose

monitors that everybody seems to be

wearing these days they're much of the

the reason people I guess know you

because you post these incredible graphs

on your Instagram showing the impact

that of the things we on our glucose

levels yeah I want to start there when I

eat something sweet and full of sugar

there's a spike in my CGM so my

continuous glucose monitor does does the

spike mean that something bad is going

on in my body kind of yeah so I'll go

just one step back there's lots of

different categories of foods but there

are two that impact our blood sugar

levels it's starches so that's bread

rice pasta potatoes oats and sugars so

anything sweet from an apple pie turn

orange juice these two categories of

foods they're literally made up of

glucose molecules so when you eat them

they break down into individual glucose

molecules and the glucose molecules

arrive into your blood if you eat a lot

of starches and sugars at once a lot of

glucose molecules are arriving into your

blood and that's what you see that's the

spike you see on your glucose monitor

now these Spikes have a few different

consequences you know having a few

spikes here and there is not not a big

deal but if you have really big spikes

which I think most of us are discovering

we have even if we don't have diabetes

that's when problems start happening

there's basically three processes that

take place in your body when you spike

it's chronic fatigue of your

mitochondria aging glycation and then

insulin release and I can go into detail

into these but these are what underpin

all the negative consequences of glucose

spikes so start with that first one okay

the mitochondria so there's these little

factories in your cells that are in

charge of making energy you must have

learned this at school you know the

mitochondria is the factory of the cell

these little mitochondria are constantly

trying to make energy for your body and

they turn glucose into energy so you

give them glucose through food they turn

it into energy and then your brain uses

the energy your heart to pump your ears

to listen your eyes to see your whole

body uses this energy and so you might

think okay I want lots of energy so I

should give my mitochondria lots of

glucose That's The Logical conclusion

you might come to but that where it

completely collapses see biology is a

bit weird take the example of a plant do

you have any plants at home I do yeah

okay are you able to keep them alive um

my cleaning does a great job of keeping

all them alive I have a super hard time

but the reason I'm bringing up plants is

because you know that plants need some

water to live but if you give them too

much water they drown and they die the

human body is kind of the same some

glucose amazing steady energy too much

glucose and your little mitochondria

start freaking out out they get

overwhelmed by too much glucose Reviving

their way they kind of go on strike and

I'm French so I know but they sort of go

on strike and they get overwhelmed and

stressed out and they're not able to

make energy effectively anymore because

we're overloading them with too much

glucose to process and as a human what

do you feel you feel chronic fatigue you

wake up you're exhausted thinking of

going to the grocery store or picking up

your kids is super tiring there's this

Energy System in your body is just kind

of of broken but you keep eating carbs

you know croissant some bread something

sweet but you keep being more and more

tired that's your mitochondria

dysfunctioning so that's the first thing

that happens when you spike you get

out and one thing that's interesting is

that sometimes when we eat something

sweet especially in the morning like an

orange juice we kind of feel a sense of

like a like a rush of energy you know

you have a big glass of orange juice and

you sort of perk up for a sec most

people think that that is energy what's

actually going on is that Sugar releases

dopamine in the brain and it's the

pleasure molecule it's the same molecule

that gets released when you have sex

when you play video games when you do

illegal drugs sugar releases dopamine

it's pleasure it makes you kind of feel

awake just briefly but actually that's

not energy because on the inside your

mitochondria are being damaged so we're

being tricked by sugary foods and when

we're tired we often reach for something

sugary to per us up but it doesn't work

on the inside so that's the first thing

your mitochondria gets stressed out and

as your mitochondria gets stressed out

they also release what's called free

radicals which is something that

increases inflammation in the body and

inflammation is really nasty thing we'll

get to it in a sec the second thing that

happens when you spike has to do with a

chicken cooking in the oven so if you

put you're looking at me weird but let

me explain if you put a chicken in the

oven it goes from pink to brown right

you've seen this it books this process

of cooking is called glycation it's the

process of Browning or of cooking same

thing when you toast a piece of toast for

for

example the interesting thing is a human

being from the moment we're born we're

slowly cooking in that same way on the

inside we're slowly glycating we're

slowly Browning and then when we're

fully glycated when we're fully cooked

we die that's why when you look at the

cartilage of babies it's white and if

you look at the cartilage of somebody

who's 90 years old it's brown they've

cooked on the inside and every glucose

Spike increases you're looking at your

skin yeah from the outside we'd have to

like open you up and look at your

cartilage color got about 10 minutes

left and every glucose Spike increases

his process of glycation so much so that

glucose and glycation they kind of sound

like a similar word glucose glyc a it's

because it's glucose doing the glycating

so every glucose Spike increases

glycation increases cooking accelerates

aging and this shows on your skin you

get wrinkles faster if you glycate more

and also on the inside your organs

slowly get damaged so glucose spikes

mitochondria get tired you age

faster in response to this your body

knows Stephen that a big glucose spike

is not good for you your body knows that

it has to do something to try to get

that glucose level down so what it does

it calls up your pancreas and it's like

yo pancreas we got a glucose bike going

on we need to get this glucose down in

response your pancreas sends a hormone

called insulin out in your body you've

heard of insulin before right and

insulin's job and we love her her job is

to grab all these excess glucose

molecules and to store them away so they

don't damage your body anymore and

Insulin stores glucose away into your

liver into your muscles and then when

those are full insulin stores glucose

away into your fat cells and that's one

of the ways that you gain fat on your

body it's in response to the spikes and

your body trying to protect you from the

spikes the problem is insulin itself has

consequences and is the driver of type

two diabetes and insulin resistance so

to answer your question yes when you see

a big spike on your glucose monitor

there's some of that going on and the

more spikes you have the harder it is

going to be for your body to manage your

spikes so it kind of becomes a vicious

cycle if you keep eating the same way

your spice will get bigger and bigger

and bigger and bigger over time with

more and more damage on that last point

about where insulin stores the excess

glucose does that mean that if I have

more muscle mass I'm better at eating

sugary products yep and that's why if

you really love cookies the best time to

eat them is right after you work out

right before you work out because your

muscles are really hungry for glucose

all the time and the bigger your muscles

are the more you use them the more

they're going to capture some of that

glucose for energy okay so me and my

partner we both go to the gym she is

significantly smaller than me in every

way she's she's short she's you know

she's lean um I'm bigger than her I have

I have more muscle mass that means that

if I have one cookie and she has the

exact same cookie then her glucose

response is going to be potentially

significantly different to mine

yes potentially so if you just look at

muscle mass since you have more muscle

mass you'll be able to handle that

cookie better but there's so many things

that influence glucose response for

example your level of hydration how

stressed you are your microbiome your

genetics what time of the month you're

in when you're female how well you've

slept last night I mean there's a few

factors so if you were just to compare

your Spike to hers you couldn't really

draw any conclusions because there's so

many confounding variables there's

confounding variables give me a window

into some of them and why they matter

and how they have an impact on my glucose

glucose

response so I think muscles is a really

good example right if two people eat the

same exact cookie the person with more

muscle mass is going to potentially see

a smaller glucose Spike because their

muscles are going to absorb more of that

glucose and faster if you look at

genetics some people are better at

growing their fat cells and at growing

the number and the size of their fat

cells so they have a bigger Reservoir to

put glucose in people of South Asian

descent for example they tend to have a

harder time putting on fat cells and as

a result their glucose spikes tend to be

bigger because they don't have that

storage unit that they can access and

increase the size of does that make

sense yeah yeah yeah are there any foods

that you have been surprised at when

you've tested them because this is one

of the really shocking things that I

discovered when I wore a continuous

glucose monitor is I would eat some

things that I've been eating for a long

long time and they would cause a spike

and I like what I thought that was

healthy yeah um but what are those

things I guess for the suris the

surprising ones not just for you but for

people that message you and go oh my God

Jesse I've been lied to about my tomato

ketchup or okay I think the biggest ones

are honey and grapes okay so grapes

first you think it's a fruit it's

healthy it's natural it's good for me

right well actually all the fruit that

we find today in supermarkets is not

natural it is the product of human

breeding for thousands and thousands of

years to make them extra sweet extra

juicy in the same way that humans have

been breeding dogs from the time of the

gray wolves into Chihuahua and Golden

Retrievers these are not natural types

of dogs we've bred wolves into these

dogs fruit is the same thing we've bred

pces of fruit to make these beautiful

grapes without any seeds and just this

little pocket of sugar and so a grape

when you look at it actually it's just a

big dose of sugar it's in the fruit

format so people think it's good for

them but actually when it comes to your

glucose levels it's just big glucose

Spike so those are really surprising all

fruits it varies right so for example

berries are lower in Sugar so create a

smaller Spike but any tropical fruit

like bananas mangoes papayas and then

grapes also those are really high in

sugar yeah but the thing is you know

piece of whole fruit is okay because it

has fiber in it the real problem comes

when you denature that piece of fruit

and you turn it into a juice for example

cuz then you're removing that protective

fiber just extracting the water and the

sugar yeah I've not drank a glass of

juice since starting this podcast

because so many people have spoken to

have told me that it's just like

drinking sugar water yeah it's just like

drinking a can of Coke but people think

well it comes from a piece of fruit so

it's natural orange juice comes from

oranges therefore it's good for you

because it's natural what they don't

realize is that the sugar in a can of

soda is also natural it comes from sugar

beets or canes so if you're you're

really looking at the source of the

sugar you realize it doesn't matter at

all they all come from plants what

matters is the concentration and the

medium that the sugar is in I understand

grapes causing a glucose Spike because

when I taste it it tastes sweet but

there's some things that I eat that

don't taste sweet that cause a glucose

Spike and those are the things that I

think lie to me like bread like bread

like rice yeah well the thing is glucose

is actually not sweet what you're

tasting in fruit is fructose so let me

explain so starches like bread pasta

rice potatoes

oats those are starches those are

literally millions of glucose molecules

just attached hand to hand like this

that's a starch it's just a long chain

of glucose when you eat the starch poof

it turns into individual glucose

molecules raises your blood sugar even

though it doesn't taste sweet in a piece

of fruit or in Sugar you're not eating

starch what you're eating is sucrose

different kind of molecule which which

is half glucose half

fructose yeah so when it breaks down it

gives you glucose and a spike but also

fructose that tastes really sweet but

doesn't raise your blood sugar levels

that much so again on the other side of

the queen then are there foods that

taste sweet but don't have an impact on

my glucose yes

sweeteners Stevia aspartame things like

that so you saying that I should put

sweeters in my food as opposed to Sugar

well I think people need to realize that

even though sweeteners are not super

good for us right of course it's better

to drink water than a diet soda the diet

soda is better for you than the regular

can of soda with the 30 grams of real

sugar in there I personally would never

have a can of real soda I would always

have the diet soda always always always

because those sweeteners don't raise

your blood sugar levels okay they don't

create that big spike and that big

insulin Spike and then the drop is there

such a good thing as good sugar m

is there any such thing as good sugar

sugar

no people often believe that if the

sugar is coming from a fruit and is is

for example in a fruit smoothie that

they might have in the morning that's

good sugar but that Sugar that's in a

cake is bad sugar so people tend to

compare these two and say oh well I'm

having a fruit smoothie that's good for

me but oh that chocolate cake would be

bad for me that's a total lie it's all

the same molecules the molecules in that

fruit smoothie and the molecules in that

chocolate cake are the same it's sucrose

it's the same stuff and your body

doesn't differentiate whether the sugar

is in a fruit smoothie or the sugar is

in a chocolate cake so all sugar is the

same even you know honey Agave maple

syrup all these things that have these

Health Halos because of marketing it's

all the same molecules so I recommend

that people just have the sugar that

they like best don't think that one is

going to be better for you than the

other and have all sugar as dessert so

that fruit smoothie that's also dessert

dessert it's not super healthy because

it comes from fruits it's just like the

chocolate cake and are there is there

such a thing as good sweetness and bad

sweetness yeah so there's a few

categories so the ones that seem to be

really fine for us are Stevia monk fruit

and allulose the ones that have been

linked to quite a few health issues are

aspartame ml sucralose so for example a

Spartan you usually find it in soda

whereas Stevia you might buy a little

packet at home and put it in your tea

that being said the spart tame is still

better for you than the real can of coke

with a 30 grams of real sugar so Stevia

is something that I shouldn't be no

Stevia is good yeah you shouldn't be too

concern do you use Stevia I didn't put

any Sweetness in anything I didn't put

sugar in anything either so I'm trying

to stay away have coffee it's just black

coffee you don't even eat chocolate of

course I chocolate maybe not so much

maybe that's not my thing but what's

your sweet thing carrot cake what's your

sweet thing oh chocolate I love

chocolate like my favorite is is like

chocolate ice cream with a chocolate

brownie and chocolate sauce and

chocolate sprinkles anything chocolate

that's not very glucose godess well

here's where you're wrong Stephen I'm

actually not anti- sugar what are you

talking about no I love sugar I eat

sugar I eat carbs all the time but I

want people to know what I know which is

how and when to eat those things that's

the end of the podcast thank you so much

really great to see you

again seriously we need to learn how to

eat these things cuz they're so

delicious in a way that's less bad for

our health it's not about cutting them

out that would be a diet I don't I'm not

I'm not pro diets I'm Pro knowledge and

I want to make sure people are not

having sugar and dessert for breakfast

you know sweet cereal in the morning and

orange juice that's dessert anyway I'm

all about just trying to empower people

with the information so they don't get

trapped by these marketing lies are we

meant to be eating the amounts of sugar

that we eat though like are we meant to

be eating any sugar is what does our

sort of evolutionary history tell us

about our relationship with glucose I

think fruit is something we're meant to

be eating but the fruit that used to

exist was less sweet and harder to

digest and more fibrous and then in

terms of starches starches are totally

fine to eat the problem is today most of

us just eat sugar and starches we've

completely lost touch with the nice

proteins and the organ meats and the

fiber and the healthy fats we're in a

situation where the food landscape is so

toxic and it's so just starches and

sugars that people are getting sicker

and sicker and sicker and it's addictive

and it's cheap so we're in a very

difficult situation and that's the

situation that you know the gp1s are

trying to solve we're in a pickle we are

in a pickle are you optimistic about the

pickle we're in as it relates to sugar and

Creos I have to say yes because the

amount of Transformations I see in my

readers is really encouraging you know

people are reclaiming their health

getting power over it understanding food

again but we've got a lot of work to do

and I can do my work educating people

from the ground up on these hacks but we

also need like systemic change we need

policy we need governments to get

involved and we need to find ways to

make healthier food because we're just

killing the population right now it's

really terrible so talking about some of

the consequences of a high glucose diet

one of them you mentioned earlier when

we were talking about glycation is

aging has anyone ever done any research

to prove that a high glucose diet is

associated with correlated with

increased or accelerated aging I mean

yes because we see that the people who

eat the most sugar get the most diseases

right so we see correlations but they're

not they're not like a clinical trial

you can't take two populations and say

okay everybody's 30 years old we're

going to give this half a healthy no

glucose Spike diet and this half glucose

spikes every single day and then we'll

see when they're 80 you know which group

has aged faster we can't do that that's

unethical so we have to look at

correlations and we see things like if

you have really high glucose levels High

insulin levels you're more likely to get

heart disease dementia depression etc

etc we have correlative studies and we

understand the mechanism of the

glycation what about the superficial

signs of aging wrinkles like the

wrinkles a lot of skincare products

actually Target glycation from the

outside in so they'll put like

antioxidants on your skin to reduce

glycation if you're in the skincare

World you'll see glycation mentioned

everywhere what they don't do is they

don't look at at how to reduce glycation

from the inside out which is what I

think is more interesting and it's

through food by reducing your glucose

levels you reduce glycation it's just

like a A to B it's very simple so if I

want to Stave off wrinkles then I should

keep my glucose levels down yes and you

should also avoid smoking you know wear

sunscreen Etc but in terms of your diet

what you want to focus on is focus on

reducing glucose spikes yeah absolutely

what about things like acne and skin

conditions so those are more

inflammatory based diseases so eczema

psoriasis acne rosacea those are

expressions of inflammation going on

within your body and I like to think of

the skin as a mirror to what's going on

within and so inflamation can happen to

loads of different factors but one of

the factors is glucose spikes so glucose

spikes hurt our mitochondria that

creates inflammation then glucose spikes

lead to glycation which also leads to

inflammation and Insulin release and a

lot of insulin also increases

inflammation so with every glucose Spike

you're increasing inflammation within

your body and if you're susceptible to

any of these skin conditions you can

have fups or increase their intensity

very simply and does it also have an

impact on my hormonal balance I am a lot

of my friends I'm in that age range now

where a lot of my friends are trying to

have children yeah and there's so much

talk around things like polycystic ovary

syndrome and fertility and you know

infertility in men with their sperm and

all these kinds of things is there a

link between glucose and hormones and

fertility yes so we have studies that

show that the more insulin resistant you

are so insulin resistance is a

consequence of just a lot of insulin in

the body the more likely you are to be

infertile and then we also know that

PCOS so polycystic ovarian syndrome

which is one of the leading causes of

infertility in women we know that 60% of

PCOS cases also are people who have

insulin resistance there's a link there

insulin resistance you're more likely to

have PCOS and we also know that when

there's a lot of insulin in a female

body it tells your ovaries to produce

more testosterone testosterone is the

male sex hormone and if you have too

much male sex hormone in the body that

causes issues it can cause acne it can

cause balding or hair growth on the face

and it can stop your period now often

when somebody has PCOS they're given the

birth control pill

which kind of makes sense on the surface

but really doesn't solve anything what

happens when you take the birth control

pill is that you're just ingesting

female hormones that's what the pill is

it's female hormones so if you have high

testosterone all of a sudden you're

ingesting female hormones so the balance

kind of comes back to an okay situation

your symptoms of excess testosterone go

away but as soon as you stop the pill

the high testosterone is still there so

a lot of people stop the pill trying to

have a baby and they're like oh

I don't have my period I have PCOS what

do I do so one recommendation I have is

if you have PCOS look at your glucose

bikes first it's not the only reason

this can happen but very often when you

fix your glucose and insulin levels the

symptoms of PCOS go away I was saw

something on Twitter a couple of weeks

ago that was trying to make the case

that glucose and Insulin responses are

the reason for PCOS yeah some people

believe that totally you know it's a

very politically charged topic some

people believe you have PCOS it's

genetic you can't do anything about it

other people believe no no it's a

metabolic disease it's a cluster of

symptoms that come from high insulin I'm

in that camp but you know there are some

cases where somebody has PCOS and

doesn't have high insulin levels so what

category do they go into the thing with

PCOS Stephen is that it's not a real

Condition it's like a cluster of

symptoms so some people could have PCOS

and have cystic ovaries and balding

somebody else could have PCOS and have

you know missed periods and hair growth

on their chin so it can take different

forms so I think we're starting to

understand there there variations of

PCOS and some are in the insulin

resistant category have you seen a woman

res reverse have PCOS symptoms tons in

my second book I ran a study three

females who were in the program doing my

hacks for just a month got their period

back and were able to get pregnant in

that month just with my hacks I see PCOS

reversal all the

time so these hacks that you you say

those three women use to help reverse

their their PCOS

symptoms what are the hacks oh the hacks

what are the ones that they did so the

ones they did were Savory

breakfast vinegar once a day veggie

starters and moving after eating and

these are four hacks that are the four

most important ones of my 10 hacks that

I've put together in the four-week

method that second

book and if you do these hacks you don't

actually have to change anything else

that you're eating you don't have to cut

out anything you just add these in I

like to see them like um little fairy

godmothers that you have in your pocket

and you just put throughout your day

like this and you're able to reduce your

glucose spikes while still eating what

you love in a very low efforts kind of

way and I believe these hacks should be

seen like you would

see brush your teeth wear sunscreen

drink enough water have a Savory

breakfast move after eating have a

Savory breakfast so are you saying

people shouldn't be eating sugar for

breakfast correct so the concept of a

savory breakfast comes from the simple

realization that if you have a breakfast

that creates a big glucose Spike you're

affecting your body in many bad ways

first of all you're leading to your

brain not functioning too well during

that day it's leading to brain fog it

can make you a bit confused second it

makes you tired it increases Cravings

throughout the day and it also

deregulates your glucose levels for the

rest of the day your breakfast is very

powerful if you have a glucose bike at

breakfast your whole day is a glucose

roller coaster so what you want to do

Stephen is always have a Savory

breakfast that keeps your glucose level

steady a Savory breakfast is what it's

based around

protein eggs uh fish meat tofu nuts

Dairy protein powder dinner leftovers

okay protein it's really important to

have protein in the morning then you add

some healthy fats olive oil butter

avocado and then if you want for taste

you can add a bit of starch like a piece

of bread for example or some potatoes

importantly a Savory breakfast contains

nothing sweet no cereal no muffins no

orange juice no granola no fruit puree

none of that it's really key sugar in my

coffee no no no no if you want sugar

have it as dessert after a meal after

lunch or after after dinner because

after your lunch and after your dinner

you have lots of food already in the

digestive system so any sugar you put in

afterwards is going to impact your

glucose levels less you said that if I

have something sweet for my breakfast

I'm then going to be on a glucose roller

coaster yeah why because glucose Spike

then insulin comes out and your glucose

drop then your glucose are low here you

get really hungry you have a lot of

cravings when our glucose levels are

dropping scientists have shown it

increases the activity of the craving

Center in our brain so it goes like

Stephen eat some sugar and you can't

control that so what you do you reach

for more sugar bam another glucose Spike

and then you just continue your whole

day like that so you sort of put

yourself into a corner if you start your

day with a spike and it's really

difficult to get off that roller coaster

does that roller coaster last across

days good question generally during the

night is sort of resets and my glucose

test I saw that when I go to sleep it

kind of flattens out kind of goes quite

low at night time

however I've got this unscientific

observation where if I start if I had a

carrot cake now um there's a high

probability that I'd probably want to

have a carrot cake by dinner time

tonight as well and then when I wake up

the next day I probably I'm going to be

more likely to go for the carrot cake

again and I if I if I zoomed out on my

life say the whole 12 months of a year

there will be maybe like this little

week or two in clusters where maybe

there's a couple of months in between

and then there's this two we [ __ ]

Splurge again where I find it really

hard not to reach for something across

multiple days now I'm not sure if this

is in my head I think there's a few

things going on one The Taste is really

addictive so you get addicted to getting

that taste and getting the dopamine

don't forget there's the dopamine rush

in your brain second with every glucose

Spike you're actually deregulating your

hunger hormones so you get you have more

Cravings you're hungrier and yes this

can totally last for a few days and I

think thirdly if you have the carrot

cake at home for a few days maybe you're

just more likely to reach for it because

it's there you know but I feel I feel

similarly to you I have these phases

especially if I'm really busy and I

can't do all the hacks all the time

where I'm eating a bunch of sugar and

then it lasts until I say okay stop back

on the hacks and I do the hacks for two

days and then I'm good again that's the

same with me but also I find that if I

do a really big workout yeah for me it

helps to break that cycle so if I this

weekend I did a re I was I think I was

in that cycle of like I wasn't reaching

for sugar as in like something sweet I

was reaching for like I was having a lot

of like toast with my breakfast or I was

having like carbs and then I did a

really big workout and the last thing I

wanted was anything with carbs in or

glucose I think it's also in the brain

you know cuz you're rebalancing those

hormones that dopamine you're getting

endorphins from the workout so you're

not seeking all that pleasure from just

sugar okay I think if you're in a cycle

where all you're just getting dopamine

from sugar it just becomes addictive and

you have to do stuff in your life that

allows you to feel good in your brain

without having that sugar so maybe I got

the dopamine from the workout instead

totally and so I kind of shifted yeah

the source of dopamine so that was the

first hack which is Theory breakfast

Super Key by the way if you just do one

hack do this one it is a complete

GameChanger and a Savory breakfast

should keep you satiated for 4 hours

which is a long time most people get

hungry again 2 hours after they have

breakfast so make sure you're having

enough protein in your breakfast to stay

full for four hours

okay on that what if I fast totally fine

make sure the first meal of your day is

also Savory so it can be at 8 a.m. it

can be at 4 P.M I do not care as long as

the first thing that you eat is

something Savory because when you're

fasted your digestive system is super

empty and sensitive so whatever you give

it whether it's in the morning after

just sleeping or whether it's after a

two week fast is going to go really

quickly into your bloodstream so you

have to be cautious and make sure you're

not giving your body glucose otherwise

big [ __ ] do you think fasting is good

for you inent

fasting I think it's nuanced I think

what I've seen is that in men it just

works way better in females it can kind

of mess up your hormones you have to be

a bit um judicious about when you fast

and we also have to remember guys

fasting is a stressor on the body it is

a good stressor but it is a stressor so

if you have an intense job kids to take

care of you drink coffee you have you

know three times a week you do hit

cardio then you do a sauna then you do a

cul lunch then you fast your body is

going to freak the [ __ ] out you have to

like dose these stressors in a way that

is going to be manageable for your body

I see lots of women who do all those

things I just mentioned and then they're

like and I don't have my perod and I

don't understand I don't feel good I'm

like your body is freaking out like

relax you can't be putting all these

stressors on yourself all the time so I

fast when I'm on vacation and what kind

of fasting do you do I like we'll skip a

meal we'll skip dinner we'll skip

breakfast and it just helps your body

clean up its dead cells and it's really

helpful but we have to remember that

fasting is a stressor it has great

benefits but you don't have to fast in

order to be healthy it's very important

to also look at what you're eating

because if you're fasting 16 hours a day

and then you're just eating junk food

it's not going to be helpful to your

body we have to do both in combination

do you fast naturally yeah so I haven't

eaten today what time are we we 1:00 um

and I won't eat until you've had a

coffee I've had a coffee this morning

yeah but I won't eat until what 400 p.m.

5:00 p.m. which will be probably you

know after I get back to the office and

stuff like that you feel good I feel

fine so that's the thing right my

recommendation is if you feel great Fab

if you feel stressed out if you feel

light-headed if it feels hard yeah then

don't do it your body can't handle it

just doesn't cross my mind to eat I

don't know how people eat it's amazing

yeah then go for it live your life Man

live your life Stephen what about

calorie restriction do you think much

about that I mean it works right if you

if few calories you're going to lose

weight but this is one of my favorite

stories do you know how calories were

invented maybe okay they like put it in

a box and burnt it they put yes I I told

you that yes so back in the day to

measure calories what do you want to

measure the calorie of tell me something

some my food car cake

okay okay so if we were back in the day

like 100 years ago and we wanted to

measure the calories in your carrot cake

here's what we would do we would take

the carrot cake put it in a box then put

this box in an aquarium filled with

water so you have the aquarium and then

inside you have the box with the carrot

cake then we would light the carrot cake

on fire inside the small box and measure

by how many degrees the water in the

aquarium increased in temperature so

we're just measuring the heat that is

created when we burn the carrot cake

that is how we measure calories by how

much heat is generated when you burn a

food so if you were to put in that same

box I don't know three avocados and you

burnt them you might get the same

temperature increase in the water so you

might say oh this carrot cake and these

three avocados have the same number of

calories but the thing is with the

calorie thing it's not actually telling

you what's in the food it's just

measuring energy that dissipated when

you burnt it it's not telling you the

carrot cake is going to lead to a big

glucose Spike going to make you inflamed

age faster release insulin whereas the

three avocados will keep you steady and

feeling better so two people can be

eating 2,000 calories diets one person

can be eating in a way that keeps their

glucose nice and steady they feel good

good energy F Cravings clear brain not

super hungry all the time the other

person can be eating just glucose

spiking food and they're having a

terrible time they're hungry constantly

they have cravings brain fog insulin

release so calories are interesting but

they're not not everything we need to

teach people about the molecules in

their food I find that to be a much

easier way to try to eat a bit less if

you're trying to lose some fat is to

just focus on your glucose levels

because naturally your hunger hormones

will rebalance you'll have few cravings

and it's much easier to eat less is

there a story that you've been sent or a

case study from someone that's followed

your work that's stuck with you someone

that's understood their glucose and had

a big shift in their life I imagine

there's thousands but yeah there's many

many I think for there's two things for

me there's the the pregnancy stories

because I think that's so touching

because I've had many friends go through

difficult fertility Journeys and to hear

people who were about to embark on

really intense fertility treatments and

just tried this and then got pregnant I

think that's really cool and then second

I think it's the people

whom there was this one guy he's had

diabetes his whole life he's like in his

50s um on lots of medication and just

thought he would lose a leg and lose his

vision that's what happens when you have

type two for a very long time

and the thing is his doctors had never

explained to him why he had diabetes

they had just told him you know take

this pill and I take this insulin and he

read my book and he understood why he

got diabetes in the first place and he

did the hacks he was able to reverse his

type two diabetes in one year all his

doctors were like how did you do it you

know doctors don't often have this kind

of information and then he sent me a

long message saying now I'll be able to

see my grandkid wedding and I really

thank you for that it's so cute you know

we're all we're all stuck in this

vicious cycle of having this toxic food

around us that's making us sick but not

understanding how to get out of it and

everybody wants to be healthy that man

he was eating stuff that he thought

would be good for him he was eating like

the low calorie rice cakes and the fruit

smoothies and the lowfat yogurts and all

these things trying to be healthier but

if you don't have the right information

you can't actually make a change what

would you say to parents it's it's

really interesting cuz I I've had the

experience of watching a lot of early

parents over the last couple of months

and um they care so much about their

kids just eating it something that often

they'll give them something that is high

in glucose does it matter you know

because sometimes people look at kids

and go well they're a kid they they'll

kind of it won't have an impact on them

they'll kind of grow out of it yeah well

we'll make sure that they eat healthy

later we just need to make sure they eat

something now listen we used to think

type two diabetes was a disease is

reserved for adults and now 5-year-olds

get it it's very important to help your

kids eat well so that they set up their

body in a healthy way one thing that I

hear is yeah Jesse I know I should be

giving my kids eggs in the morning but

they just keep begging for the cereal

and I just I can't say no you know they

they won't they won't let go I have to

give it to them and I say what if they

were begging you for

cigarettes would you give them the

cigarettes like you don't actually have

to give your kids this food it's hard

for for sure but if it's a priority for

you you can totally do it absolutely and

I think it's important to set an example

actually because if you're having cereal

and orange juice it's going to be really

hard for your kids to take you seriously

like come on dad like you know shut up

what you think of giving kids orange

juice oh my God it's terrible it's the

worst it's it's it's just terrible it's

big rush of sugar can affect it can

affect Behavior you know tantrums and

the sugar cravings and the sugar lows I

mean no it's terrible it breaks my heart

I'm like wow those little bodies are not

happy right now you know there's so many

parents that are listening right now

like you don't [ __ ] get it you too

childless better totally and that's why

Stephen you know when I have kids I

totally want to write a book about that

because I think there's lots of stuff we

can teach a parents about how to feed

their kids it's too easy for me to say

this stuff I don't have kids I don't

know how it is but I can tell you one

thing there will be no orange juice in

my house no orange juice like my mom my

mom was addicted to diet coke when she

was younger so we never had soda in our

house never and I hate I hate soda now I

would never be able to drink any of that

stuff because it was never I never

learned to like it so don't be scared

that your kid is going to binge if you

restrict all the sugary stuff I think

it's the opposite I think if you don't

give them the Habit they just won't have

the habit I do agree we we um we didn't

have many sweet things or fizzy drinks

or anything in in the house and I think

as a kid I was resentful because you

you'd go to school and you'd see those

things you you'd lean towards them and

you'd love them at school but frankly as

I've grown older I'm completely cool

with just drinking water all the time

that's part partly because that's what

we had in the house so my relationship

with water is pretty strong I feel you

but you know one thing that parents do

tell me is that when they do their

glucose hacks and they manage their

glucose levels they're able to be more

Zen around their kids and sort of you

know stay a bit more um centered when

their kids are freaking out or asking

about something a lot their their mood

is steadier so they can actually make

better choices for the whole family and

they have a bit more stamina and uh then

their kids do the hacks and their kids

get calmer and then the family is just

having a better time generally but it

can really

impact even a marriage this a great

study I have to tell you about that was

looking at married couples so they

recruited 300 married couples and bless

these scientists they're just insane so

they recruited 300 married couples they

gave each person in the marriage a

voodoo doll representing their spouse so

if you're in a marriage you have a

voodoo doll representing your husband or

your wife scientists then asked the

people to put a pin in the voodo doll

representing their spouse every time

their spouse annoyed them for six weeks

at the end of the study they took all

the voodoo dolls counted the pins they

also measured the participants glucose

levels what they found Stephen is that

those who had more variable glucose

levels specifically those who had more

low glucose level events which happens

after spikes had put more pins in the

voodoo doll representing their spouse so

their glucose levels seem to be linked

to how irritated they were with their

partner and then the scientists

speculated that this had to do with a

neurotransmitter called tyrosine and the

more glucose roller coaster you have

going on the lower your tyrosine levels

and tyrosine balances our mood so the

food you eat can impact your marriage

can impact how you show up

with others can impact how you feel

about other people's behavior it goes

really deep it's not just about diabetes

it it impacts who you are as a person

your personality so if I stop eating

sugar it will save my marriage I mean

you said

it it's not it's really interesting I

was thinking as you were talking as well

about how glucose is linked to our sort

of discipline more broadly you know you

were talking earlier about parents and

them being able to be more sort of

disciplined and strict with and calm

when they themselves get their glucose

under control but you think about all of

our lives our lives are shaped by the

habits that we perform consistently and

for us to have good um habits that are

prod conducive with our health our

happiness our success then we need to be

focused and disciplined and be able to

reach for the right things um whether

it's a dumbbell or whether it's our

laptop yeah so like do do you ever think

much about the role that glucose plays

with our sort of discipline to be who we

want to be to sh up how we want to sh up

completely because so many people are

stuck in a cycle of being a victim to

their Cravings being a victim to their

fatigue and they can't show up as the

person they want to be and if you switch

your diet and use these hacks you can

actually be more connected to the

version of yourself that you want to be

and even just a simple thing like a

Savory breakfast it can deeply change

how you show up throughout your day

instead of being exhausted at 11:00 a.m.

needing four coffees feeling this

lethargic in your work meeting then at 3

p.m. thinking oh I really want to have a

nap I would have a nap on the floor

right here if I could looking for sugar

all the time you actually have a clearer

brain like we know glucose spikes are

linked to even just brain fog and brain

fog is a debilitating symptom to have

you can't show up as the person you want

to be I would never be able to do the

work that I do if I didn't have my

glucose under control and I learned that

from the very beginning that's why I got

into this work in the first place but

100% agree with you yeah so the first

hack we talked about was the Savory

breakfast there was the second one you

talked about vinegar which we talked

about last time which I remember I was

really repulsed by but you count this as

one of your most important hacks is to

eat vinegar every day it's drink one

tablespoon of vinegar in a big glass of

water before your biggest meal of the

day and the reason it's important

Stephen is because it's easy and I'm all

about easy hacks big bang for your bck

so vinegar contains acetic acid which

interacts with your digestive enzymes

and cuts the glucose Spike of your meal

by up to 30% with no effort so if you

want a super low effort albeit not very

delicious super low effort hack to try

do that and see how you feel with a

smaller Spike and a smaller crash few

Cravings less fatigue what kind of

vinegar any kind of vinegar it can be

the vinegar you have at home literally

tonight just grab the white vinegar in

your kitchen and not the cleaning

vinegar if it's next to the toilet paper

it's not the right vinegar you want the

kitchen vinegar one tablespoon in a big

glass of water dilute it drink it 10

minutes before having your dinner see

how you feel what's what role is the

water playing in this just dilution so

that it doesn't hurt your teeth because

your dentist won't be very happy if you

take a shot of vinegar because it can

hurt your teeth's enamel okay so that's

hack number two and that's really to

sort of line my stomach to so no that's

to interact with your digestive enzymes

the line stomach is the third hack which

is Veggie starters so all around the

world if you look at different cultures

you see this habit this tradition of

starting your meal with veggies in Italy aunti

aunti

in France crud raw vegetables at the end

of your at the beginning of your meal in

the Middle East you start your meals

with herbs by the bunch right why are we

doing this veggies first thing well

recently scientists have discovered why

it's so powerful it's because veggies

contain fiber we love fiber she's the

best when you have fiber at the

beginning of a meal what it does is that

it coats your intestine it makes this

sort of protective barrier this

protective mesh kind of goo fibrous mesh

and so any glucose you eat afterwards

will not be able to go through your

intestine into your bloodstream so

quickly so it slows down the arrival of

glucose into your blood and it slows

down that Spike you can make the

experiment if you're wearing a monitor

just have a a small plate of you know

carrots or spinach or broccoli or cherry

tomatoes or whatever veggie you like

before a meal and see how much smaller

your glucose spike is you stay Fuller

for longer have few crat and you're

helping your body from within too and

the fourth one you mentioned was moving

after after eating yeah so after eating

use your body and your muscles for 10

minutes you can clean your apartment go

for a walk with your dog dance to a few

songs if you're at the office you can do

calf raises under your desk like this so

you just sort of push up onto the balls

of your feet up and down for 10 minutes

nobody will see and your calves contain

a muscle called the Solus muscle which

is really good at soaking up glucose but

it's what we were talking about earlier

Stephen your muscles are really

effective glucose dumps and the more you

use them to contract the more they're

going to soak up glucose from your

bloodstream to use for energy so that's

the four hacks Savory breakfast vinegar

once a day veggie starter once a day you

can also combine those two and do like a

vinegar dressing on a veggie starter and

then moving after eating and then when

you want to get Pro you go to all my

other hacks people talk about being in a

food comr after they've eaten yeah which

which is I mean the antithesis of what

you're you're saying absolutely food

coma is like a combination of brain fog

and fatigue right and what's going on

there well I think there's a lot of

things going on but one study that's

really interesting shows us that in rats

when you create lots of big glucose

spikes and when you monitor the activity

of their neurons in the rats scientists

noticed that the more glucose spikes

they had the slower the speed of the

signal between their neurons so their

brain was literally slowing down the

information was going more slowly

throughout the brain and they're the

they theorized that in humans this could

lead to brain fog so you have glucose

spikes linked to brain fog and your

mitochondria becoming exhausted from Big

glucose spikes potentially making you

really tired you know 90 minutes after

eating with the hack food coma reduced

significantly so you can actually do

stuff after eating instead of just being

lying down and not being able to get up

and you took these hacks and you did an

experiment right on page seven of your

book the glucose goddess

method you talk about this 2,700 person

pilot experiment that you did in 2019

yeah which of the hacks did you use for

this experiment and what did you find so

it was these four hacks so it was a

four-week experiment week one you start

your Savory breakfast every day you do

that for the four weeks week two you add

in vinegar once a day you continue for

for the rest of the three weeks week

three you add veggie starters and week

four you add moving after eating you

don't have to change anything else about

what you're eating I'm not cutting out

sugar I'm not telling you to not drink

alcohol I'm not telling you to not drink

pasta I'm just asking you to add these

for hacks in and see what happens and

these people were from 110 countries

yeah I recruited I recruited them online

on through Instagram between the ages of

20 and 70 years old mhm and what

happened listen the results were really

stunning so 90% of people reduced their

Cravings 90% of people had more energy

you had really significant impacts on

sleep on hormones on skin on mood on

Diabetes I mean of course this is not a

you know Placebo controlled randomized

trial it's just an experiment I didn't

have a control group but these numbers

are pretty remarkable and that's what I

see when I meet people when I see the

testimonials from my readers so just

very quick impact because glucose spikes

imp act all parts of our system physical

and mental and when you balance them

Stephen you're creating a much better

foundation for your body and your mind

to be healthy and these are

self-reported symptoms right totally

yeah so we did a survey at the end of

every of the four weeks and uh just

measured the results and when you say

there's no control group that means that

there wasn't another group who weren't

who were doing like a different kind of

intervention or Placebo no okay so it

was just 3,000 people doing the hacks

and I was just asking them questions uh

at the end and it says here 40% roughly

40% of people who wanted to lose weight

did in fact lose weight in those four

weeks yeah with no calorie restriction

no request to eat less and the reason

this is interesting is that even though

weight loss is not the primary objective

of balancing your glucose levels what

happens when you reduce your spikes is

that you reduce Cravings because you're

not activating that craving Center

anymore you reduce hunger you have more

energy to potentially move more and you

lower your insulin levels now this is

very important because when there's

insulin present in your body you cannot

burn fat insulin is storing fat and

making more fat and when you lower

insulin you can actually burn some of

the fat that you stored and there's

going to be people screaming because

they want to know the other sort of six

this 10 right yeah I can go through all

of them if you want sit the other six AR

of course of course of course so another

hack is eating your food in the right

now this is kind of similar to the

veggie starter it's just a bit more

complicated and it's really where the

science it's really what the science

shows us the science shows us that if

you eat a meal in the right order

meaning veggies first then proteins and

fats then starches and sugars instead of

the opposite you reduce the glucose

Spike of the meal by up to

75% you're eating the same meal the same

quantity the same food just the order

and using that fiber first mentality

is going to reduce your Spike

significantly just to be clear this

doesn't mean that I'm going to gain less

weight from that

meal well no because it doesn't H you

know weight loss doesn't happen within

one specific meal but it does mean

you'll have fewer Cravings a couple

hours after that meal so maybe you won't

reach for the donut okay that's how it

would work so indirectly I might not

game more away exactly exactly so eating

your food in the right order okay having

a Savory breakfast we talked about it

veggies first we talked about it vinegar

we talked about it moving after eating

we talked about it and then there's

clothes on

carbs so that means anytime you eat

starches or sugars which are the big

category of carbs make sure you're never

eating them naked or on their own

because if you eat them on their own

plof they just turn into glucose really

really quickly so instead of having a

slice of bread on its own have bread and

some avocado add some fat to that that's

a good clothing to add or add some

protein or add some Fiber if you're

having a carrot cake don't have it on

its own have it with a Greek yogurt for

example so that's clothes on carbs it's

really easy to remember especially if

you're going throughout your day and you

can't really pick what you're eating

because you don't have many options just

think clothes on carbs then we have Savory

Savory

snacks so during a day if you want to

have a snack between meals when your

stomach is empty try to have something

Savory that won't increase your glucose

spikes instead of having something sweet

then another hack that we kind of

touched on is if you want to eat

something sweet have it as dessert

instead of on an empty stomach so if I

want a cookie or a carrot cake I will

make sure to buy it in the morning if I

know where I want to get it from and

then have it as dessert after my lunch

or after my dinner so I'm not removing

any of the sugar from your life I'm just

showing you how and when to eat it so it

will reduce the glucose Spike and then

we have always eat your fruit whole

never Juiced never dried never smoothed

only whole to have that protective fiber

in there thinking about your Instagram

you post these photos of glucose spikes

with um in response to different foods

how do you trial that is that oh great

question are those your spikes yeah

those are my spikes or the spikes from

somebody on my team but it's really

important to note that these spikes are just

just

illustrating studies trials that have

been done by scientists around the world

so for example I'll find a clinical

trial showing that vinegar before a meal

reduces a glucose Spike it's been shown

at scale with a placebo you know proper

clinical study and I'll just make an

example with my own data to illustrate

that scientific study and that's why if

you swipe on my post you'll see my graph

and then the study that I mentioned or

in the description of the post I don't

draw any conclusions from my own glucose

data I'm not like oh look today I had a

green tea and that didn't cause a spike

and yesterday I had a green tea and I

also had a piece of I don't know

whatever an almond and that caused a

biggest [ __ ] so I should be telling

everybody to not have elments like

that's not how it works at all it's just

an illustration of existing studies

that's my role that's my job that's what

I love to do to translate studies that

are existing in a way that makes it

easier for people to understand because

you can't just give somebody a

scientific paper you have to explain it

in a visual way that they can

immediately get it so of those visuals

that you've made is there some in

particular that were most surprising to

you or most shocking to you because I'm

going to put some of them on the screen

so some of them that come to mind that

would maybe had the biggest response

from your audience for example yeah I

think some of the ones that show

traditional food combinations and how

they're actually good for our glucose

levels are fascinating for example

grapes and cheese so I'm French and

often when you eat like a big uh plateau

of cheese you'll have some grapes there

to have with and it you know the glucose

response shows us that if we had the

grape on its own it would be a bigger

Spike than the grape with the cheese not

only is it really delicious it's Al

better for your glucose levels because

you're putting clothing on that sugary

carb that is the piece of fruit or ham

and melon or rice and beans all these

traditional combinations cause smaller

spikes than you would expect from the

individual ingredients that's really

quite fascinating in terms of the most

um shocking ones I think

any glucose graph showing food order is

really interesting so for example if you

have salad and then then pasta which is

much better for your glucose levels than

having pasta and then the salad interesting yeah and that's the food

interesting yeah and that's the food order hack going on do you know off the

order hack going on do you know off the top of your head what your most engaged

top of your head what your most engaged post has been of all time the one that's

post has been of all time the one that's been shared the most or commented on the

been shared the most or commented on the most um actually it's one currently at

most um actually it's one currently at least on YouTube it's one where I

least on YouTube it's one where I explain where I show an image of an

explain where I show an image of an ancestral banana what bananas used to

ancestral banana what bananas used to actually look like in nature and what

actually look like in nature and what bananas look like today to illustrate

bananas look like today to illustrate that the fruit that you find today in

that the fruit that you find today in the supermarket is not natural so that's

the supermarket is not natural so that's a very very popular one and then I think

a very very popular one and then I think it's the hacks um it's the glucose

it's the hacks um it's the glucose graphs and the videos where I explain

graphs and the videos where I explain food order people really love that it's

food order people really love that it's so interesting to see that if you have

so interesting to see that if you have your veggies at the beginning of a meal

your veggies at the beginning of a meal you have such a big impact on your

you have such a big impact on your glucose levels whereas we've all been

glucose levels whereas we've all been taught that all your food mixes in your

taught that all your food mixes in your stomach and mixes like big smoothie and

stomach and mixes like big smoothie and it doesn't matter well it does

it doesn't matter well it does actually yeah that because that's really

actually yeah that because that's really easy to change as well totally you don't

easy to change as well totally you don't have to change what you're eating how

have to change what you're eating how much you're eating just next time you're

much you're eating just next time you're sat at a meal think oh I'm going to have

sat at a meal think oh I'm going to have the veggies on my plate first that's it

the veggies on my plate first that's it so powerful these hacks are so easy

so powerful these hacks are so easy Stephen I really want everybody to know

Stephen I really want everybody to know them I want to become irrelevant I don't

them I want to become irrelevant I don't want to have any more work because

want to have any more work because everybody knows these hacks it's so

everybody knows these hacks it's so important for our Public Health I think

important for our Public Health I think some uh vinegar has arrived for you to

some uh vinegar has arrived for you to shot yeah no we can't shot it Stephen we

shot yeah no we can't shot it Stephen we have to dilute it I'm I'll dilute it as

have to dilute it I'm I'll dilute it as well let

for yes so this is side of vinegar but any vinegar works you don't have to buy

any vinegar works you don't have to buy expensive vinegar it doesn't have to be

expensive vinegar it doesn't have to be organic unfiltered whatever just kitchen

organic unfiltered whatever just kitchen vinegar works no I try it straight I've

vinegar works no I try it straight I've actually never really drink okay but if

actually never really drink okay but if you're dentist is upset it's not my

you're dentist is upset it's not my fault okay

well so Jesse told me to drink this straight no she's an expert she said

straight no she's an expert she said she's a scientist

oh gosh yeah you're not supposed to do that

gosh yeah you're not supposed to do that Stephen no I'm

Stephen no I'm sorry no it's been really lovely getting

sorry no it's been really lovely getting to imagine if but it's not that bad but

to imagine if but it's not that bad but it's not something that I would do for

it's not something that I would do for fun yeah but also if you want to have

fun yeah but also if you want to have vinegar straight you need to get higher

vinegar straight you need to get higher quality vinegar there's some vinegars

quality vinegar there's some vinegars that taste really really good but in our

that taste really really good but in our case we're just trying to get the acetic

case we're just trying to get the acetic acid and we don't need high quality

acid and we don't need high quality expensive vinegar we can just do like

expensive vinegar we can just do like really cheap

really cheap vinegar and this is a we just put one

vinegar and this is a we just put one tbspoon this is a good hack if you have

tbspoon this is a good hack if you have a parent that has diabetes and they

a parent that has diabetes and they don't want to change anything about

don't want to change anything about their lifestyle just get them to add

their lifestyle just get them to add this before their meals when they're

this before their meals when they're eating carbs and you'll see a good

eating carbs and you'll see a good impact on their glucos levels okay so

impact on their glucos levels okay so I'm mixing it like this you didn't put

I'm mixing it like this you didn't put much in there I put a tablespoon it's a

tablespoon and even that small amount you L it looked like you you kind of

you L it looked like you you kind of filled the lid I fill the lid twice

filled the lid I fill the lid twice basically which is approximately one

basically which is approximately one tablespoon I think cuz this is probably

tablespoon I think cuz this is probably like yeah this is half a tablespoon I

like yeah this is half a tablespoon I would say okay I've done this

would say okay I've done this before and now you can't taste

anything you're telling me that that will have an impact absolutely and the

will have an impact absolutely and the studies prove it I can't taste anything

studies prove it I can't taste anything yeah maybe because I just had the big

yeah maybe because I just had the big shot I think that's probably why but but

shot I think that's probably why but but totally Stephen I even meet people on

totally Stephen I even meet people on the street or like my readers and stuff

the street or like my readers and stuff and they'll show me that in their purse

and they'll show me that in their purse they have a little um bottle of vinegar

they have a little um bottle of vinegar they take with them it's super easy and

they take with them it's super easy and you know I was very skeptical and I

you know I was very skeptical and I think everybody was super skeptical

think everybody was super skeptical about the vinegar thing until the

about the vinegar thing until the studies were widely read it's it's an

studies were widely read it's it's an amazing ingredient that's been used for

amazing ingredient that's been used for Millennia for its health benefits but

Millennia for its health benefits but now we understand how it works it has

now we understand how it works it has impact on visceral fat on cholesterol

impact on visceral fat on cholesterol levels on glucose and on insulin levels

levels on glucose and on insulin levels it's a magical ingredient it's super

it's a magical ingredient it's super cheap so have some vinegar but be very

cheap so have some vinegar but be very careful now a lot of big brands are

careful now a lot of big brands are jumping on this and are making vinegar

jumping on this and are making vinegar drinks that have sugar in them so you

drinks that have sugar in them so you want straight vinegar you don't want

want straight vinegar you don't want anything that has even a tiny bit of

anything that has even a tiny bit of apple juice or sugar uhuhuh straight

apple juice or sugar uhuhuh straight vinegar

vinegar you said visceral fat yeah is that belly

you said visceral fat yeah is that belly fat yeah it's the fat between your

fat yeah it's the fat between your organs it's the fat that's really bad

organs it's the fat that's really bad for you so you can have fat that is sort

for you so you can have fat that is sort of on the outside of your body and you

of on the outside of your body and you can you can grab it you know you can

can you can grab it you know you can grab it and you can really pinch it

grab it and you can really pinch it speak for yourself no I totally have

speak for yourself no I totally have nice fat here that I can grab yeah yeah

nice fat here that I can grab yeah yeah so this fat you know I can grab visceral

so this fat you know I can grab visceral fat is underneath my muscle layer and

fat is underneath my muscle layer and you would know if somebody has visceral

you would know if somebody has visceral fat if they have kind of a big hard

fat if they have kind of a big hard belly have you ever seen that and they

belly have you ever seen that and they just kind of but if you touch it you

just kind of but if you touch it you can't make it into a roll that's

can't make it into a roll that's visceral fat that's between your organs

visceral fat that's between your organs and that's really bad for you so vinegar

and that's really bad for you so vinegar helps of course this is not a magic

helps of course this is not a magic solution that's going to fix all your

solution that's going to fix all your issues and you know prevent ton of

issues and you know prevent ton of diseases it's a good Ally to have and

diseases it's a good Ally to have and I'm all about little allies you bring

I'm all about little allies you bring with you Gentle Giants you have

with you Gentle Giants you have throughout your day that are going to

throughout your day that are going to help you get to Health in an easy

help you get to Health in an easy manageable way so so if I have that

manageable way so so if I have that glass that you've just made for me which

glass that you've just made for me which basically I can't taste the vinegar in

basically I can't taste the vinegar in because it's been dilated by water and

because it's been dilated by water and then I eat something yeah remind me

then I eat something yeah remind me again of the impact that that will have

again of the impact that that will have on my glucose Spike so it'll reduce your

on my glucose Spike so it'll reduce your glucose Spike by up to 30% and your

glucose Spike by up to 30% and your insulin Spike also by up to 30% the way

insulin Spike also by up to 30% the way it works is that you have these little

it works is that you have these little scissors in your stomach like miniature

scissors in your stomach like miniature scissors called enzymes their job is to

scissors called enzymes their job is to chop up the starches and sugars and turn

chop up the starches and sugars and turn them into individual glucose molecules

them into individual glucose molecules it's a part of your digestive process

it's a part of your digestive process these enzymes

these enzymes do this

do this job vinegar will temporarily inactivate

job vinegar will temporarily inactivate some of those little scissors

some of those little scissors essentially slowing down how quickly the

essentially slowing down how quickly the glucose arrives into your bloodstream

glucose arrives into your bloodstream it's all about velocity we're all about

it's all about velocity we're all about trying to reduce the speed of arrival of

trying to reduce the speed of arrival of glucose into your bloodstream that's the

glucose into your bloodstream that's the key so vinegar is a really effective way

key so vinegar is a really effective way of doing this one of the things that I

of doing this one of the things that I read online as well about glucose and

read online as well about glucose and again this is like conspiracy theories

again this is like conspiracy theories that are

that are I read this is a variation of the Tweet

I read this is a variation of the Tweet um I'll read it out it says sugar in a

um I'll read it out it says sugar in a baby's brain is called ADHD sugar in

baby's brain is called ADHD sugar in adult's brain is called dementia and

adult's brain is called dementia and Alzheimer's sugar in your eyes is called

Alzheimer's sugar in your eyes is called glycom sugar in your teeth is called

glycom sugar in your teeth is called cavities sugar on your skin is called

cavities sugar on your skin is called Aging sugar in your sleep is called

Aging sugar in your sleep is called insomnia sugar in your blood is called

insomnia sugar in your blood is called diabetes sugar on Wall Street is called

diabetes sugar on Wall Street is called a billion dollar industry boom I get the

a billion dollar industry boom I get the point I think sugar is definitely one of

point I think sugar is definitely one of the main drivers of all these things but

the main drivers of all these things but there's other stuff going on of course

there's other stuff going on of course but I like that I think the Alzheimer's

but I like that I think the Alzheimer's one is really interesting to talk

one is really interesting to talk about there's a study that has followed

about there's a study that has followed people for 30 years and they found that

people for 30 years and they found that people who had elevated glucose levels

people who had elevated glucose levels in their 40s were more likely to get

in their 40s were more likely to get Alzheimer's when they reach 60 70 80 so

Alzheimer's when they reach 60 70 80 so having high glucose levels at midlife is

having high glucose levels at midlife is a risk factor for Alzheimer's when

a risk factor for Alzheimer's when you're older not only that but

you're older not only that but scientists have started to see that some

scientists have started to see that some of the things you see in the brain of

of the things you see in the brain of someone with Alzheimer's are actually

someone with Alzheimer's are actually similar to what you see in the body of

similar to what you see in the body of somebody with diabetes namely

somebody with diabetes namely inflammation glycation and insulin

inflammation glycation and insulin resistance so much so that some

resistance so much so that some scientists call Alzheimer's type 3

scientists call Alzheimer's type 3 diabetes diabetes of the

diabetes diabetes of the brain pretty freaking fascinating

brain pretty freaking fascinating there's going to be so many people that

there's going to be so many people that are listening to our conversation when

are listening to our conversation when we talked about PCOS or Alzheimer's or

we talked about PCOS or Alzheimer's or all these kinds of things I think like

all these kinds of things I think like how how is it fair that I've got these

how how is it fair that I've got these conditions when I don't even eat as much

conditions when I don't even eat as much sugar as most people yeah you know they

sugar as most people yeah you know they probably look at someone who is really

probably look at someone who is really binging out on sugar who doesn't have

binging out on sugar who doesn't have any of these things if I was a woman and

any of these things if I was a woman and I had PCOS and I ate just a little bit

I had PCOS and I ate just a little bit of sugar I'd be like this is not fair

of sugar I'd be like this is not fair and a second ago when you said at 40 if

and a second ago when you said at 40 if you have elevated gluc glucose levels is

you have elevated gluc glucose levels is that relative to like or is that to your

that relative to like or is that to your response no they're looking at fasting

response no they're looking at fasting glucose so a measure of a how diabetic

glucose so a measure of a how diabetic you are essentially if you're healthy

you are essentially if you're healthy pre-diabetic or diabetic so it's not

pre-diabetic or diabetic so it's not looking at the spikes it's looking at

looking at the spikes it's looking at your Baseline in the morning which is

your Baseline in the morning which is what doctors measure with a blood test

what doctors measure with a blood test oh okay yeah yeah but Stephen life is

oh okay yeah yeah but Stephen life is unfair like I

unfair like I my glucose spikes led to terrible mental

my glucose spikes led to terrible mental health episodes of depersonalization

health episodes of depersonalization lots of people I know eat so much sugar

lots of people I know eat so much sugar all the time have never had one mental

all the time have never had one mental health issue in their life I like I

health issue in their life I like I don't have all the answers to that we

don't have all the answers to that we just know that on average if you look at

just know that on average if you look at everybody by reducing those spikes

everybody by reducing those spikes you're going to reduce the likelihood of

you're going to reduce the likelihood of these diseases but you see people who

these diseases but you see people who like smoke two packs of cigarettes a day

like smoke two packs of cigarettes a day drink two liters of orange juice and

drink two liters of orange juice and live to 120 with no health issues and

live to 120 with no health issues and you have people who are perfectly

you have people who are perfectly healthy who get cancer at 25 and die

healthy who get cancer at 25 and die like I'm not God I don't know but what I

like I'm not God I don't know but what I do know is that in a lot of cases when

do know is that in a lot of cases when you have a condition that's linked to

you have a condition that's linked to glucose levels and you apply these hacks

glucose levels and you apply these hacks you can get relief or remission that's

you can get relief or remission that's all I know are there any societies where

all I know are there any societies where they just don't really eat sugar that

they just don't really eat sugar that you you can think of or any sort of I

you you can think of or any sort of I think any any culture any country that's

think any any culture any country that's been globalized and now has access to

been globalized and now has access to like fizzy drinks and stuff it's so

like fizzy drinks and stuff it's so addictive that stuff as soon as you

addictive that stuff as soon as you introduce it somewhere everybody starts

introduce it somewhere everybody starts drinking it I'd love to do a continuous

drinking it I'd love to do a continuous glucose monitor on like the heads a

glucose monitor on like the heads a tribe or something in Africa and see

tribe or something in Africa and see amazing if they're like inflammation

amazing if they're like inflammation levels and stuff yeah I would do

levels and stuff yeah I would do continous glucose monitor but also

continous glucose monitor but also fasting glucose levels right to just

fasting glucose levels right to just kind of see what their Baseline is at do

kind of see what their Baseline is at do any of them have diabetes pre-diabetes

any of them have diabetes pre-diabetes or not at all what's going on but yeah I

or not at all what's going on but yeah I agree it's fascinating you mentioned a

agree it's fascinating you mentioned a term earlier that I've only ever heard

term earlier that I've only ever heard used when talking about a zmek glp1 yeah

used when talking about a zmek glp1 yeah what what relationship does glucose have

what what relationship does glucose have with gp1s and what the hell is a

with gp1s and what the hell is a glp1 it's so interesting so

glp1 it's so interesting so in your digestive system you have these

in your digestive system you have these little cells they're called L cells and

little cells they're called L cells and they're like little sensors and they

they're like little sensors and they just hang out there in your digestive

just hang out there in your digestive tract just like chilling and doing

tract just like chilling and doing nothing and then as soon as you eat and

nothing and then as soon as you eat and they sense food they wake up they're

they sense food they wake up they're like alert we have a job to do and their

like alert we have a job to do and their job is to release a substance called

job is to release a substance called glp1 this

glp1 this substance then goes to different parts

substance then goes to different parts of your body and tells you that you've

of your body and tells you that you've eaten enough food and you can stop

eaten enough food and you can stop eating so for example you're having a

eating so for example you're having a big plate of

big plate of pasta the starch goes into your

pasta the starch goes into your digestive system the little L cells

digestive system the little L cells sense the pasta they're like oh we've

sense the pasta they're like oh we've eaten food and then it tells your brain

eaten food and then it tells your brain Stephen you can stop eating you don't

Stephen you can stop eating you don't have to eat another five pounds of pasta

have to eat another five pounds of pasta you're satiated M and you become less

you're satiated M and you become less hungry not only that but glp1 also helps

hungry not only that but glp1 also helps your body deal with that glucose spike

your body deal with that glucose spike it says alert glucose is here let's put

it says alert glucose is here let's put some of that glucose away into liver

some of that glucose away into liver muscle and fat cells so glp1

muscle and fat cells so glp1 is a totally normal part of our

is a totally normal part of our physiology it's been there forever we

physiology it's been there forever we all have it but recently it's been kind

all have it but recently it's been kind of

of um just taking advantage of so there

um just taking advantage of so there were scientists and Pharma companies who

were scientists and Pharma companies who said hey this gp1 thing is pretty cool

said hey this gp1 thing is pretty cool what happens if we give somebody 10

what happens if we give somebody 10 times 20 times a 100 times more glp1

times 20 times a 100 times more glp1 than they naturally have what what's

than they naturally have what what's going to happen Let's test that so they

going to happen Let's test that so they did that and what happened was people's

did that and what happened was people's glucose levels started decreasing a lot

glucose levels started decreasing a lot because remember gp1 puts glucose away

because remember gp1 puts glucose away second impact people stopped

second impact people stopped eathing they were not hungry anymore

eathing they were not hungry anymore they appetite Zapped gel1 is a very

they appetite Zapped gel1 is a very powerful appetite suppressant especially

powerful appetite suppressant especially when you have it in massive doses so the

when you have it in massive doses so the fmer companies were like huh this is

fmer companies were like huh this is going to be a helpful drug and first it

going to be a helpful drug and first it was just for people with diabetes okay

was just for people with diabetes okay to reduce your glucose levels now it's

to reduce your glucose levels now it's been used for weight loss

been used for weight loss basically throughout the world it's so

basically throughout the world it's so popular and you might think oh Jilin is

popular and you might think oh Jilin is so cool it's helping people lose weight

so cool it's helping people lose weight for me Stephen I'm like guys do you

for me Stephen I'm like guys do you realize what's going on do you realize

realize what's going on do you realize that we've had to invent a drug to

that we've had to invent a drug to prevent people from eating the food

prevent people from eating the food around them because the food around them

around them because the food around them is so toxic that it's making them sick

is so toxic that it's making them sick it's as if we found out that top water

it's as if we found out that top water was toxic and killing us and instead of

was toxic and killing us and instead of fixing the top water being toxic we

fixing the top water being toxic we invented a drug that made you less

invented a drug that made you less thirsty

thirsty how messed up is that that we need this

how messed up is that that we need this drug today to protect us from the food

drug today to protect us from the food around us because the food around us is

around us because the food around us is causing so many issues so that's my

causing so many issues so that's my little soap box

little soap box but the glp1 drugs are really

but the glp1 drugs are really interesting because they cut people's

interesting because they cut people's appetite so people lose a lot of weight

appetite so people lose a lot of weight there's a few problems with those first

there's a few problems with those first up to 40% of the weight that is lost is

up to 40% of the weight that is lost is actually muscle mass they're not drugs

actually muscle mass they're not drugs that just make you lose fat you lose

that just make you lose fat you lose cells from everywhere in your body and

cells from everywhere in your body and muscle is really important for longevity

muscle is really important for longevity for health for your glucose levels and

for health for your glucose levels and then when people stop taking these drugs

then when people stop taking these drugs on average they they gain back 70% of

on average they they gain back 70% of the weight that they lost and they don't

the weight that they lost and they don't gain back muscle they gain back fat so

gain back muscle they gain back fat so if you're on one of these drugs you can

if you're on one of these drugs you can actually end up in a worse situation

actually end up in a worse situation when you stop taking it so if you're on

when you stop taking it so if you're on one of these weight train three times a

one of these weight train three times a week eat a lot of protein to make sure

week eat a lot of protein to make sure you're not not losing too much muscle

you're not not losing too much muscle mass and I see this everywhere some

mass and I see this everywhere some people they just need this stuff because

people they just need this stuff because they're so stuck in a cycle of not

they're so stuck in a cycle of not having access to good food and in a in a

having access to good food and in a in a cycle of um of Crisis essentially their

cycle of um of Crisis essentially their body is really broken they're really

body is really broken they're really sick and they just need a way out but to

sick and they just need a way out but to me it's

me it's um it's wild that we got to this

um it's wild that we got to this point are you saying that you're not a

point are you saying that you're not a fan of people taking a zenek or are you

fan of people taking a zenek or are you saying that you're not a fan of the

saying that you're not a fan of the environment that has caused the need or

environment that has caused the need or rise in I'm not a fan of the fact that

rise in I'm not a fan of the fact that we today need this to save people's

we today need this to save people's lives because the food system is so

lives because the food system is so toxic and messed up that the only

toxic and messed up that the only solution is to stop people from eating

solution is to stop people from eating the food around them what's the solution

the food around them what's the solution though is it is the solution you're

though is it is the solution you're proposing that the government regulates

proposing that the government regulates food more harshly yeah I think it's it's

food more harshly yeah I think it's it's regulation it's also you know these big

regulation it's also you know these big food companies the food industry they

food companies the food industry they need to be making money right they need

need to be making money right they need to make sure their shareholders are

to make sure their shareholders are happy and the problem is most of them

happy and the problem is most of them make toxic products that are full of

make toxic products that are full of sugar but they would love to make

sugar but they would love to make products that are lower in sugar people

products that are lower in sugar people don't like the lower in Sugar products

don't like the lower in Sugar products we have it's just like a systemic issue

we have it's just like a systemic issue we have to all fix together we either

we have to all fix together we either have to say okay all food companies

have to say okay all food companies nobody's allowed to put more than x

nobody's allowed to put more than x amount of sugar in any product ever and

amount of sugar in any product ever and then we have to educate people and tell

then we have to educate people and tell them hey anytime there's sugar in a

them hey anytime there's sugar in a product that's dessert that's not real

product that's dessert that's not real food we have to give people access to

food we have to give people access to food so many people live in food deserts

food so many people live in food deserts and all they have is soda and processed

and all they have is soda and processed frozen meals it's it's a

frozen meals it's it's a global complicated complicated problem I

global complicated complicated problem I don't have the answer to it but but I'm

don't have the answer to it but but I'm hoping that people are waking up and

hoping that people are waking up and trying to make change happen I was

trying to make change happen I was listening to a conversation this morning

listening to a conversation this morning funly enough in the shower and in part

funly enough in the shower and in part of the podcast they said um there was

of the podcast they said um there was one of the hosts who was trying to frame

one of the hosts who was trying to frame it as this kind of like sugar conspiracy

it as this kind of like sugar conspiracy theory yeah and this like processed food

theory yeah and this like processed food cons conspiracy theory where like big

cons conspiracy theory where like big farmer like all in on it and there's

farmer like all in on it and there's like these evil people in this like

like these evil people in this like Tower or whatever and then it was

Tower or whatever and then it was rebutted by the other host who basically

rebutted by the other host who basically made the case which I kind of believe

made the case which I kind of believe that actually it's not necessarily this

that actually it's not necessarily this big conspiracy theory it's really a case

big conspiracy theory it's really a case of incentives like commercial incentives

of incentives like commercial incentives and he explained that one of the leading

and he explained that one of the leading soda brands that we all know in drink

soda brands that we all know in drink the probably the most famous in the

the probably the most famous in the world they basically ran a study where

world they basically ran a study where they put um different amounts of sugar

they put um different amounts of sugar into their drink to see what sold the

into their drink to see what sold the most and the scientists there put like

most and the scientists there put like 30 grams in 40 grams in 50 gr 60 gram in

30 grams in 40 grams in 50 gr 60 gram in some people loved 30 gram some people L

some people loved 30 gram some people L 60 grams of sugar but the thing that

60 grams of sugar but the thing that resulted in the highest sell through of

resulted in the highest sell through of this drink that we all know of was like

this drink that we all know of was like 42 g of sugar so that's what they went

42 g of sugar so that's what they went with absolutely and again like it sounds

with absolutely and again like it sounds really really evil but when you just

really really evil but when you just break something down to the incentives a

break something down to the incentives a company has a key kpi and okr and a

company has a key kpi and okr and a metric of make more money they are

metric of make more money they are publicly listed they've got investors

publicly listed they've got investors they don't make more money they die so

they don't make more money they die so that's their incentive and if they find

that's their incentive and if they find out that 42 grams of sugar in a drink is

out that 42 grams of sugar in a drink is going to result in that goal being met

going to result in that goal being met then that's what they're going to do

then that's what they're going to do totally St

totally St I used to think when I was younger that

I used to think when I was younger that diabetes was sort of invented by the

diabetes was sort of invented by the food industry and the Pharma industry

food industry and the Pharma industry because when you think about it like

because when you think about it like it's a perfect disease because when you

it's a perfect disease because when you have di diabetes is caused by eating too

have di diabetes is caused by eating too much crap food over too long and then

much crap food over too long and then once you have diabetes instead of saying

once you have diabetes instead of saying hey stop the crap food they just give

hey stop the crap food they just give you medication that allows you to keep

you medication that allows you to keep eating the crap food and manage your

eating the crap food and manage your condition and then you need more

condition and then you need more medication and you're eating more crap

medication and you're eating more crap food and then you die so I thought this

food and then you die so I thought this is like the perfect conspiracy if big

is like the perfect conspiracy if big food and big Pharma were like how are we

food and big Pharma were like how are we going to make the mov money possible but

going to make the mov money possible but actually it's way more complicated than

actually it's way more complicated than that it's it's it's a very tough

that it's it's it's a very tough situation I don't have the answer but

situation I don't have the answer but I'm hoping that in my lifetime we see

I'm hoping that in my lifetime we see some progress because I really do

some progress because I really do believe that the people in these

believe that the people in these companies they want to do better they

companies they want to do better they want they don't want people to die they

want they don't want people to die they don't want people to get sick but they

don't want people to get sick but they also have to make sure that the

also have to make sure that the company's making money so how do you

company's making money so how do you bridge those two that's really

bridge those two that's really interesting question I don't know how to

interesting question I don't know how to say this you in a way that you're going

say this you in a way that you're going to understand but perfect head is

to understand but perfect head is banging I'm an investor in the company I

banging I'm an investor in the company I drink K every day the whole team drinks

drink K every day the whole team drinks perfect Ted every day we have a perfect

perfect Ted every day we have a perfect Ted fridge in the office here's why I

Ted fridge in the office here's why I like perfect Ted typical energy drinks

like perfect Ted typical energy drinks used to give me these crashes and as a

used to give me these crashes and as a podcaster the last thing you want to do

podcaster the last thing you want to do is be crashing in a conversation the

is be crashing in a conversation the founders of perfect Ted wanted to create

founders of perfect Ted wanted to create an energy drink that wouldn't create

an energy drink that wouldn't create that horrible crash cycle that many of

that horrible crash cycle that many of us go through so they used matcha as the

us go through so they used matcha as the energy source and somehow they also made

energy source and somehow they also made it really really delicious they've just

it really really delicious they've just come out with this new flavor called

come out with this new flavor called juicy Peach and it is banging if you try

juicy Peach and it is banging if you try perfect TS juicy Peach and it's not

perfect TS juicy Peach and it's not banging feel free to get in my DMs and

banging feel free to get in my DMs and cuss me out you can pick it up at tesos

cuss me out you can pick it up at tesos or waos or you can get it online and

or waos or you can get it online and here's a secret that you've got to keep

here's a secret that you've got to keep to yourself I'm going to give you 40%

to yourself I'm going to give you 40% off perfect Ted just so you can try

off perfect Ted just so you can try juicy Peach yourself go to perfect

juicy Peach yourself go to perfect ted.com and at checkout put in the code

ted.com and at checkout put in the code diary 40 I'm going to leave that up for

diary 40 I'm going to leave that up for some time not forever that's perfect

some time not forever that's perfect ted.com and then use code diary 40 at

ted.com and then use code diary 40 at checkout when you try it make sure you

checkout when you try it make sure you tag me on Instagram and and say Steve

tag me on Instagram and and say Steve you were right it's banging you are

you were right it's banging you are going to want to hear this message from

going to want to hear this message from a brand sponsor spoiler someone's going

a brand sponsor spoiler someone's going to have the opportunity to win 10,000

to have the opportunity to win 10,000 000 you've heard me ask over 300 guests

000 you've heard me ask over 300 guests about their purpose you've heard me ask

about their purpose you've heard me ask them what is your why and how they're

them what is your why and how they're building their lives and businesses

building their lives and businesses around it but how are you building yours

around it but how are you building yours if you're not living according to your

if you're not living according to your own why you're probably living according

own why you're probably living according to someone else's I designed the

to someone else's I designed the manifesto method with Adobe Express to

manifesto method with Adobe Express to help people especially business owners

help people especially business owners reconnect with their values a lot of

reconnect with their values a lot of people including myself in most of my

people including myself in most of my life aren't clear on what are why is but

life aren't clear on what are why is but we all know that it's so important

we all know that it's so important because it's the North Star it's our

because it's the North Star it's our Compass it's our guide through this

Compass it's our guide through this chaos that we call Life click the link

chaos that we call Life click the link in the description to find an

in the description to find an introduction to this method and some

introduction to this method and some easy to use templates to create your own

easy to use templates to create your own personal Manifesto I'll select my

personal Manifesto I'll select my favorite to receive

favorite to receive £10,000 and an invite to an exclusive

£10,000 and an invite to an exclusive event with me you're why done your way

event with me you're why done your way and I'm excited to see it what about

and I'm excited to see it what about menopause interested in this I've talked

menopause interested in this I've talked a lot on this podcast about menopause

a lot on this podcast about menopause but is there any link between glucose

but is there any link between glucose glucose spikes and menopause yeah so

glucose spikes and menopause yeah so unfortunately once you go through men

unfortunately once you go through men menopause your glucose response to the

menopause your glucose response to the same food becomes higher so your body is

same food becomes higher so your body is less good I know you're making a sad

less good I know you're making a sad face I know it's difficult you your

face I know it's difficult you your glucose levels naturally increase your

glucose levels naturally increase your glucose spikes naturally increase what I

glucose spikes naturally increase what I have found in the studies which is

have found in the studies which is interesting is that in females going

interesting is that in females going through menopause when you reduce the

through menopause when you reduce the amount of sugar in the diet and reduce

amount of sugar in the diet and reduce their glucose spikes you do get some

their glucose spikes you do get some relief from your symptoms whether it's

relief from your symptoms whether it's in insomnia hot flashes you do see that

in insomnia hot flashes you do see that food can impact how bad of a time you

food can impact how bad of a time you have when you go through this

process H have I depressed you no no I just so okay so I've got the hacks I

just so okay so I've got the hacks I kind of understand the impact that

kind of understand the impact that glucose is having on my body now um I

glucose is having on my body now um I guess

guess the it's funny because there's a whole

the it's funny because there's a whole spectrum of people that listen there's

spectrum of people that listen there's some people that listen to this that

some people that listen to this that will be on one side of the spectrum

will be on one side of the spectrum where they're really struggling with

where they're really struggling with sugar maybe they're clinically obese and

sugar maybe they're clinically obese and maybe they just can't get out of that

maybe they just can't get out of that that roller coaster those cravings and

that roller coaster those cravings and it's probably somewhat emotional yeah

it's probably somewhat emotional yeah there probably some kind of trauma there

there probably some kind of trauma there or something maybe there's a genetic

or something maybe there's a genetic predisposition or whatever but for those

predisposition or whatever but for those people like I I I don't know I don't

people like I I I don't know I don't know what what to offer them really like

know what what to offer them really like what what can I offer them what can we

what what can I offer them what can we offer them so people who are stuck in a

offer them so people who are stuck in a craving cycle that are the extreme end

craving cycle that are the extreme end of the craving cycle okay so when you're

of the craving cycle okay so when you're at the extreme end of the craving cycle

at the extreme end of the craving cycle you are a Vic vitim to your sugar

you are a Vic vitim to your sugar Cravings throughout the day you'll be

Cravings throughout the day you'll be like I need sugar I need sugar you go

like I need sugar I need sugar you go grab it right yes this can be due to

grab it right yes this can be due to emotional factors but also it probably

emotional factors but also it probably means that you're on a big glucose

means that you're on a big glucose roller coaster it means you're

roller coaster it means you're activating that craving Center in your

activating that craving Center in your brain multiple times every two

brain multiple times every two hours if before you eat something sweet

hours if before you eat something sweet next time you have a craving if you do

next time you have a craving if you do one of these things either you have a

one of these things either you have a tablespoon of vinegar in water either

tablespoon of vinegar in water either you have something else before it a

you have something else before it a little bit of broccoli some cherry

little bit of broccoli some cherry tomatoes a carrot some almonds something

tomatoes a carrot some almonds something that's going to put some clothing on

that's going to put some clothing on those carbs you'll be ble to get the

those carbs you'll be ble to get the dopamine from the Cravings sorry you'll

dopamine from the Cravings sorry you'll be able to get the dopamine from the

be able to get the dopamine from the sugar with less of a spike and less of a

sugar with less of a spike and less of a crash so less activation of the craving

crash so less activation of the craving Center in your brain and if you do this

Center in your brain and if you do this throughout the day you're going to feel

throughout the day you're going to feel a little bit less urge for that sweet

a little bit less urge for that sweet food I don't think we can say these

food I don't think we can say these people are not going to benefit from

people are not going to benefit from studying their glucose levels I think

studying their glucose levels I think that would be misguided you must have so

that would be misguided you must have so many people that message you though that

many people that message you though that have just tried and tried and tried and

have just tried and tried and tried and tried yeah listen for some people like

tried yeah listen for some people like they just can't do it it's just hard for

they just can't do it it's just hard for them you know they're in a difficult

them you know they're in a difficult economic social relationship situation

economic social relationship situation and they just can't do the hacks right

and they just can't do the hacks right now maybe they'll be able to in a year

now maybe they'll be able to in a year but most people who try and who are able

but most people who try and who are able to get their hands on savory breakfast

to get their hands on savory breakfast ingredients on vinegar on some veggies

ingredients on vinegar on some veggies they see really good impact and that's

they see really good impact and that's what drives me

what drives me really and I guess much of what might

really and I guess much of what might motivate them or give them the

motivate them or give them the discipline to stick is I mean this is

discipline to stick is I mean this is certainly the case for me is getting

certainly the case for me is getting really clear on why why all this stuff

really clear on why why all this stuff matters you know I don't think humans

matters you know I don't think humans are particularly good at thinking too

are particularly good at thinking too far into the future I think we're good

far into the future I think we're good at dealing with prevention is not sexy

at dealing with prevention is not sexy right like if you tell somebody oh these

right like if you tell somebody oh these glucose hacks are going to be good for

glucose hacks are going to be good for you so you prevent Alzheimer's like

you so you prevent Alzheimer's like nobody really cares unless you have a

nobody really cares unless you have a parent with Alzheimer's but this stuff

parent with Alzheimer's but this stuff not only does it help you long term but

not only does it help you long term but even just forget about that it will help

even just forget about that it will help you feel better today have fewer

you feel better today have fewer cravings for sugar today have more

cravings for sugar today have more energy today to go and get your to-do

energy today to go and get your to-do list done sleep better tonight that's

list done sleep better tonight that's the stuff that motivates people and it's

the stuff that motivates people and it's easy Stephen it's easy Savory breakfast

easy Stephen it's easy Savory breakfast vinegar veggie star

vinegar veggie star movement it's easy and you feel the

movement it's easy and you feel the impact immediately so you want to keep

impact immediately so you want to keep going and on that point of today if I'm

going and on that point of today if I'm doing a podcast episode and I've got I'm

doing a podcast episode and I've got I'm sitting here for three four five hours

sitting here for three four five hours sometimes for somebody do you recommend

sometimes for somebody do you recommend that I avoid glucose before I do the

that I avoid glucose before I do the podcast to make sure my cognitive

podcast to make sure my cognitive performance might 100% yes studies show

performance might 100% yes studies show that when you have a big glucose Spike

that when you have a big glucose Spike for breakfast before you do a cognitive

for breakfast before you do a cognitive task you are not as good on the

task you are not as good on the cognitive task as if you have steady

cognitive task as if you have steady glucose levels because your brain also

glucose levels because your brain also uses glucose for energy and so it feels

uses glucose for energy and so it feels the ups and the downs and the

the ups and the downs and the inflammation and the glycation if you

inflammation and the glycation if you want to really fuel your brain have a

want to really fuel your brain have a nice savory breakfast or eat nothing if

nice savory breakfast or eat nothing if you don't feel like eating well you said

you don't feel like eating well you said that my my brain uses glucose for energy

that my my brain uses glucose for energy so if I have a massive bowl of sugar

so if I have a massive bowl of sugar right before this conversation isn't my

right before this conversation isn't my brain going to be like no it's like your

brain going to be like no it's like your mitochondria it's like the plant some

mitochondria it's like the plant some glucose steady supply good too much

glucose steady supply good too much glucose at once stress stress in your

glucose at once stress stress in your mitochondria stress in your body too

mitochondria stress in your body too much water at once in a plant plant dies

much water at once in a plant plant dies you want to make sure the supply is is

you want to make sure the supply is is nice and steady the variation is what

nice and steady the variation is what causes

causes issues um you gave me this blue tube

issues um you gave me this blue tube that's in front of me what is this it

that's in front of me what is this it says anti-spike

says anti-spike formula I can't even pronounce it that's

formula I can't even pronounce it that's not English oh did I give you a French

not English oh did I give you a French you give me aen French one okay in

you give me aen French one okay in English it should

English it should say makes the glucose Spike of carbs and

say makes the glucose Spike of carbs and sugar up to 40%

sugar up to 40% smaller what is it okay it's like It's

smaller what is it okay it's like It's So for anybody that's just listening on

So for anybody that's just listening on audio it's this little jar of tablet

audio it's this little jar of tablet little

little capsules um on each capsule it says

capsules um on each capsule it says anti-spike half of the capsule is green

anti-spike half of the capsule is green the other half of it is this sort of

the other half of it is this sort of like beige color and it's got a powder

like beige color and it's got a powder in each capsule um the 60 capsules in

in each capsule um the 60 capsules in this little jar mhm what is it this is

this little jar mhm what is it this is just me

just me putting some Cutting Edge signs into

putting some Cutting Edge signs into capsules so people can use it

capsules so people can use it so there have been two big scientific

so there have been two big scientific realizations that I wanted to share with

realizations that I wanted to share with people the first one has to do with glp1

people the first one has to do with glp1 so you know those little cells that are

so you know those little cells that are sensing food and that produce gp1 in

sensing food and that produce gp1 in your body that I was

your body that I was mentioning

mentioning nice there's a molecule in lemon look at

nice there's a molecule in lemon look at me look at you st who would have thought

me look at you st who would have thought who would have thought look at us there

who would have thought look at us there you go the glucose goddess

you go the glucose goddess himself drinking vinegar in this hand

himself drinking vinegar in this hand anti- Spike formula in this hand we're

anti- Spike formula in this hand we're going to live forever you're going to

going to live forever you're going to live forever we're going to live forever

live forever we're going to live forever I really want to live until like 150

I really want to live until like 150 mostly because I want to see if they

mostly because I want to see if they find aliens anyway that's a sidebar so

find aliens anyway that's a sidebar so do you know what me I just did that did

do you know what me I just did that did you recognize it where that that guy

you recognize it where that that guy guys I think it's hot ones and I like

guys I think it's hot ones and I like look at us look at us look at us who

thought you're you're perfect Stephen I'm so proud of you wait wait so I want

I'm so proud of you wait wait so I want to tell you this because it's really

to tell you this because it's really cool so you know lemons they're really

cool so you know lemons they're really yellow yeah okay so the reason they're

yellow yeah okay so the reason they're yellow is because of the substance

yellow is because of the substance called aroc citrin it's an antioxidant

called aroc citrin it's an antioxidant it's really good aroc citrine has been

it's really good aroc citrine has been discovered by scientists to be really

discovered by scientists to be really good at increasing the amount of gp1

good at increasing the amount of gp1 your little L cells make so on the one

your little L cells make so on the one hand you have like extreme Pharma drugs

hand you have like extreme Pharma drugs giving you way too much gp1 and then on

giving you way too much gp1 and then on this side you have natural stuff that

this side you have natural stuff that can naturally increase gp1 which helps

can naturally increase gp1 which helps your glucose levels your cravings and

your glucose levels your cravings and your satiety so this lemon molecule

your satiety so this lemon molecule arrine if you have enough of it it's

arrine if you have enough of it it's going to increase the amount of gp1 your

going to increase the amount of gp1 your cells produce the thing is Stephen you

cells produce the thing is Stephen you need to have a lot of it you need to

need to have a lot of it you need to drink like one and a half liters of

drink like one and a half liters of lemon juice per day to get enough to

lemon juice per day to get enough to impact your cells or you can extract it

impact your cells or you can extract it and you can concentrate and that's what

and you can concentrate and that's what I've done and put into anti-spike so

I've done and put into anti-spike so this is a really cool natural molecule

this is a really cool natural molecule that I want people to have access to to

that I want people to have access to to do the natural gp1 increase so this

do the natural gp1 increase so this could low glucose Spike by up to 40% so

could low glucose Spike by up to 40% so the the lemon extract doesn't do the

the the lemon extract doesn't do the glucose spike it does the glp1 thing the

glucose spike it does the glp1 thing the other thing that I've put in anti-spike

other thing that I've put in anti-spike is an extract from mulbury Leaf so

is an extract from mulbury Leaf so mulbury Leaf contains a molecule called

mulbury Leaf contains a molecule called D NJ super cool molecule when you have

D NJ super cool molecule when you have it before a meal it goes and it

it before a meal it goes and it interacts with with those little

interacts with with those little scissors I was telling you about that

scissors I was telling you about that vinegar acts on and it prevents up to

vinegar acts on and it prevents up to 40% of the glucose in your meal from

40% of the glucose in your meal from being absorbed into your bloodstream so

being absorbed into your bloodstream so it just cuts by 40% the glucose

it just cuts by 40% the glucose absorption just the glucose it doesn't

absorption just the glucose it doesn't cut the vitamins the protein the

cut the vitamins the protein the minerals nothing so I've put these two

minerals nothing so I've put these two amazing scientific discoveries into this

amazing scientific discoveries into this bottle with the best quality extracts

bottle with the best quality extracts Etc because they were not on the market

Etc because they were not on the market and I wanted people to have access to

and I wanted people to have access to them again you can just do the food

them again you can just do the food hacks you don't need this but if you

hacks you don't need this but if you want supplement health

want supplement health don't go for burin don't go for vinegar

don't go for burin don't go for vinegar capsules this is what you need what is

capsules this is what you need what is uh what is the most important thing we

uh what is the most important thing we haven't spoken about that you think we

haven't spoken about that you think we should have um there's a new study that

should have um there's a new study that I wanted to mention on depression which

I wanted to mention on depression which I think is really interesting that has

I think is really interesting that has followed people for 10 years so it

followed people for 10 years so it followed 300 people none of them had

followed 300 people none of them had insulin resistance or depression at the

insulin resistance or depression at the beginning of the study and insulin

beginning of the study and insulin resistance as I explained is just a

resistance as I explained is just a consequence of lots of glucose spikes

consequence of lots of glucose spikes over a long time they follow these

over a long time they follow these people for 10 years they found that in

people for 10 years they found that in the people who developed insulin

the people who developed insulin resistance within those 10 years there

resistance within those 10 years there was almost a twofold increase in the

was almost a twofold increase in the development of major depression as well

development of major depression as well so insulin resistance is correlated to

so insulin resistance is correlated to major depressive disorder not saying

major depressive disorder not saying it's causing it but for me the

it's causing it but for me the connection between glucose and mental

connection between glucose and mental health is truly fascinating and as you

health is truly fascinating and as you know and we discussed on our previous

know and we discussed on our previous episode that's the reason I got into

episode that's the reason I got into this in the first place and seeing more

this in the first place and seeing more studies come out like this linking the

studies come out like this linking the two

two I think we're going to learn so much in

I think we're going to learn so much in the next few years I mean I think as you

the next few years I mean I think as you were saying that I was thinking about

were saying that I was thinking about you know if I have a high glucose diet

you know if I have a high glucose diet then it has a ton of Downstream

then it has a ton of Downstream consequences one of which is like my

consequences one of which is like my sleep is going to be terrible if my

sleep is going to be terrible if my sleep is terrible I'm probably going to

sleep is terrible I'm probably going to be more likely to be depressed yeah

be more likely to be depressed yeah absolutely do you think much about sleep

absolutely do you think much about sleep in glucose has anyone ever I do yeah

in glucose has anyone ever I do yeah there are some studies showing that if

there are some studies showing that if you go to bed after dinner that that has

you go to bed after dinner that that has caused a big glucose Spike you're going

caused a big glucose Spike you're going to have have less restorative deep sleep

to have have less restorative deep sleep and for me if I go to bed with a big

and for me if I go to bed with a big rcos bike at dinner in the morning I

rcos bike at dinner in the morning I wake up and I'm so hungry it's always

wake up and I'm so hungry it's always like I inevitably if my dinner causes a

like I inevitably if my dinner causes a big spike I'm hungry as soon as I wake

big spike I'm hungry as soon as I wake up like gargling hunger so I think sleep

up like gargling hunger so I think sleep and food are more related than we think

and food are more related than we think and then if we're tired our glucose

and then if we're tired our glucose spikes will be higher the next day which

spikes will be higher the next day which means we'll have more Cravings because

means we'll have more Cravings because if your body's tired it can't manage

if your body's tired it can't manage glucose as effectively in fact another

glucose as effectively in fact another study I want to mention which is really

study I want to mention which is really cool so you're a coffee drinker now M

cool so you're a coffee drinker now M Coffee in some people causes glucose

Coffee in some people causes glucose Pikes even black coffee because of the

Pikes even black coffee because of the stress response have you ever seen a

stress response have you ever seen a glucose bike from coffee I've not looked

glucose bike from coffee I've not looked okay

okay then then let's hope you don't but in

then then let's hope you don't but in some people it causes a spike especially

some people it causes a spike especially in people who feel a bit jittery and

in people who feel a bit jittery and anxious when they drink coffee here's

anxious when they drink coffee here's the study it showed that if you if

the study it showed that if you if you're tired and you didn't sleep well

you're tired and you didn't sleep well you should drink your coffee after your

you should drink your coffee after your breakfast instead of before four and it

breakfast instead of before four and it can cut the glucose Spike of your coffee

can cut the glucose Spike of your coffee by up to

by up to 50% and also I think it makes sense from

50% and also I think it makes sense from a cortisol standpoint if you're

a cortisol standpoint if you're exhausted and you just have a bunch of

exhausted and you just have a bunch of coffee first thing when you wake up it

coffee first thing when you wake up it might be a lot for your body to handle

might be a lot for your body to handle so even black coffee can cause the

so even black coffee can cause the glucose yeah in some people yeah in me

glucose yeah in some people yeah in me it never caused it uh didn't prevent me

it never caused it uh didn't prevent me from becoming way too addicted to coffee

from becoming way too addicted to coffee but in some people it caused a spike

but in some people it caused a spike yeah have you stopped drinking coffee

yeah have you stopped drinking coffee did you say yeah 31 days ago tracking

did you say yeah 31 days ago tracking the day really why yeah because it was a

the day really why yeah because it was a habit that I was dependent on but that

habit that I was dependent on but that didn't serve me and I knew this for

didn't serve me and I knew this for years every time I had a coffee I then

years every time I had a coffee I then didn't feel so good and I was like why

didn't feel so good and I was like why did I drink that coffee it just the

did I drink that coffee it just the crash is really intense for me my brain

crash is really intense for me my brain is very sensitive to stuff so it would

is very sensitive to stuff so it would just make me have a bit of brain fog I

just make me have a bit of brain fog I would not think Super clearly but yet

would not think Super clearly but yet every night when I went to bed I would

every night when I went to bed I would be dreaming about my flat white in the

be dreaming about my flat white in the morning and it was something I really

morning and it was something I really wanted to solve and I don't know why you

wanted to solve and I don't know why you know a month ago I was drinking coffee I

know a month ago I was drinking coffee I was like that's it that's the last one

was like that's it that's the last one for a while and then I didn't have one

for a while and then I didn't have one the next day or the next day and then

the next day or the next day and then after 5 days you just don't even want it

after 5 days you just don't even want it anymore and what have you noticed since

anymore and what have you noticed since you've stopped drinking coffee it's so

you've stopped drinking coffee it's so much easier for me to fall asleep at

much easier for me to fall asleep at night like I just I just get in bed and

night like I just I just get in bed and within 10 minutes I'm asleep whereas

within 10 minutes I'm asleep whereas before I would think and be in bed and

before I would think and be in bed and just you know think about stuff have

just you know think about stuff have lots of thoughts and just spend an hour

lots of thoughts and just spend an hour awake essentially and then my brain

awake essentially and then my brain works better I don't have those big

works better I don't have those big bursts of energy where I would get super

bursts of energy where I would get super productive and like get all my [ __ ] done

productive and like get all my [ __ ] done but I feel more consistent throughout

but I feel more consistent throughout the day and I feel more like myself I

the day and I feel more like myself I think that's the biggest part and I feel

think that's the biggest part and I feel proud of myself for having done this I

proud of myself for having done this I know it's not a huge deal but for me it

know it's not a huge deal but for me it meant a lot I've been trying to drive

meant a lot I've been trying to drive this coffee conspiracy for so long and

this coffee conspiracy for so long and no one will take it what's the

no one will take it what's the conspiracy I just think it's hailed as

conspiracy I just think it's hailed as this like super food and this super um

this like super food and this super um super drink that really has no impact on

super drink that really has no impact on us other than if we drink it past 12:00

us other than if we drink it past 12:00 then it's going to impact our sleep

then it's going to impact our sleep because life of its 12 hours so but I

because life of its 12 hours so but I just think like something that has such

just think like something that has such a big clear positive impact or at least

a big clear positive impact or at least in the short term of productivity Focus

in the short term of productivity Focus um that people are so dependent on in

um that people are so dependent on in culture must be at

culture must be at somewhere having equal and opposite cost

somewhere having equal and opposite cost what's weird is that all the studies

what's weird is that all the studies show that people who drink more coffee

show that people who drink more coffee have fewer diseases I know it's like so

have fewer diseases I know it's like so weird how could this be because I I live

weird how could this be because I I live by principle that everything has like an

by principle that everything has like an equal and opposite cost I think that's

equal and opposite cost I think that's like Einstein's theory of relativity or

like Einstein's theory of relativity or whatever i' totally butched that cuz I

whatever i' totally butched that cuz I have no idea about anything to do

have no idea about anything to do physics but just this idea that you

physics but just this idea that you can't isn't it like e equal MC squ where

can't isn't it like e equal MC squ where it's you basically I don't know even

it's you basically I don't know even what I'm talking about look at me mass

what I'm talking about look at me mass and energy yeah like you can't destroy

and energy yeah like you can't destroy every Force has an opposite effect equal

every Force has an opposite effect equal an opposite effect and so with coffee

an opposite effect and so with coffee okay if it brings me really really up

okay if it brings me really really up and it really makes me focused and

and it really makes me focused and productive then there must be an equal

productive then there must be an equal and opposite downside maybe the downside

and opposite downside maybe the downside is just you spend a lot of money on it I

is just you spend a lot of money on it I don't know but it can't be that's like

don't know but it can't be that's like it's not like a find out it's got to be

it's not like a find out it's got to be there's got to be listen maybe it's just

there's got to be listen maybe it's just one of those things that's actually not

one of those things that's actually not too bad for us I don't know I think one

too bad for us I don't know I think one of the downsides is that people often

of the downsides is that people often put a lot of stuff in their coffee like

put a lot of stuff in their coffee like sugar oat milk things that are not good

sugar oat milk things that are not good for you you know oat milk is pasta juice

for you you know oat milk is pasta juice anybody listening o milk is not good for

anybody listening o milk is not good for you it's just starch so maybe that's the

you it's just starch so maybe that's the downside I don't know no I don't don't

downside I don't know no I don't don't believe it it's got to be you know again

believe it it's got to be you know again looking at all the studies longevity

looking at all the studies longevity Health disease weight loss you know

Health disease weight loss you know everything it says

everything it says the super thing um but maybe we're not

the super thing um but maybe we're not focusing don't you think it disconnects

focusing don't you think it disconnects you a little bit from yourself maybe

you a little bit from yourself maybe that's the downside that you're you're

that's the downside that you're you're less grounded you're less in your body

less grounded you're less in your body you're a bit less authentic to you you

you're a bit less authentic to you you get a bit more like supercharged yeah

get a bit more like supercharged yeah supercharged maybe that's why maybe

supercharged maybe that's why maybe that's the downside maybe it is maybe

that's the downside maybe it is maybe people just value the downside totally

people just value the downside totally because in our society we love this

because in our society we love this stuff we love just being in our brain

stuff we love just being in our brain and having a big Todo

and having a big Todo list how are you dealing with all this

list how are you dealing with all this attention I'm in a good place now but it

attention I'm in a good place now but it was really tough cuz I'm such a

was really tough cuz I'm such a sensitive person um at the beginning I

sensitive person um at the beginning I had no idea what I was doing I had like

had no idea what I was doing I had like a Google alert set for my name and I was

a Google alert set for my name and I was getting things every day yeah and nobody

getting things every day yeah and nobody teaches you how to deal with this stuff

teaches you how to deal with this stuff true you have to learn the hard way yeah

true you have to learn the hard way yeah so now now I protect protect myself you

so now now I protect protect myself you know I don't read anything and my team

know I don't read anything and my team filters stuff to me that's important and

filters stuff to me that's important and uh all in all like the the quote unquote

uh all in all like the the quote unquote attention I just keep coming back to the

attention I just keep coming back to the fact that you know I believe in what I'm

fact that you know I believe in what I'm doing it's helpful it's easy I see proof

doing it's helpful it's easy I see proof every every day that it's helping people

every every day that it's helping people it's scientific it makes me happy and so

it's scientific it makes me happy and so all the noise you know all the haters

all the noise you know all the haters and stuff you just kind of it's part of

and stuff you just kind of it's part of the package I guess I think you're all

the package I guess I think you're all you know having met you and spoken to

you know having met you and spoken to you for a long time on and off we go way

you for a long time on and off we go way back now tell me about it um you are one

back now tell me about it um you are one of the most well-intentioned pure

of the most well-intentioned pure wonderful people I have ever met and in

wonderful people I have ever met and in fact when I when I saw that we were

fact when I when I saw that we were having this conversation today I think

having this conversation today I think often times it's a good gauge of the

often times it's a good gauge of the person because I was really just excited

person because I was really just excited it was like expansive knowing that you

it was like expansive knowing that you were coming here because you're such a

were coming here because you're such a beautiful soul and human and so anybody

beautiful soul and human and so anybody writing bad things about you I just

writing bad things about you I just think just doesn't understand who you

think just doesn't understand who you are as a person and that's okay we

are as a person and that's okay we forgive thanks Stephen so kind of you to

forgive thanks Stephen so kind of you to say we have um a closing TR on this

say we have um a closing TR on this podcast where the last guest leaves a

podcast where the last guest leaves a question for the next guest not knowing

question for the next guest not knowing who they're leaving it

for and the question that's been left for you is tell us about an occasion

for you is tell us about an occasion that comes to mind when complete

that comes to mind when complete stranger did a surprising Act of great

stranger did a surprising Act of great kindness to oh yeah I know

kindness to oh yeah I know exactly it was a year and a half ago I

exactly it was a year and a half ago I was in London and it was just before

was in London and it was just before this book was coming out and I was in a

this book was coming out and I was in a phase

phase where you know when you get burnt out

where you know when you get burnt out and it's just a lot and I was like why

and it's just a lot and I was like why am I doing this I just I just want to

am I doing this I just I just want to quit and I got into a black cab stepen

quit and I got into a black cab stepen and the driver I think he was an angel

and the driver I think he was an angel or something he just looked in the

or something he just looked in the mirror and looked at me and started

mirror and looked at me and started saying that was going to make me cry he

saying that was going to make me cry he just looked at me and he said whatever

just looked at me and he said whatever you're doing it's

you're doing it's important he just said that and he just

important he just said that and he just said whatever you're doing it's

said whatever you're doing it's important like keep going and it's so

important like keep going and it's so crazy that this stuff happens there was

crazy that this stuff happens there was the universe sending me a message or

the universe sending me a message or something he was definitely like I don't

something he was definitely like I don't know yeah that really stuck with me

know yeah that really stuck with me because it really felt like a and I'm a

because it really felt like a and I'm a very spiritual person it really felt

very spiritual person it really felt like a

like a message from the Spirits you know trying

message from the Spirits you know trying to help me in this difficult moment so

to help me in this difficult moment so it was not so much a personal thing

it was not so much a personal thing somebody did but it was something that

somebody did but it was something that someone channeled that like really

someone channeled that like really impacted me why did it matter so much at

impacted me why did it matter so much at that

moment oh because I go through ups and downs it's hard you know it's hard to

downs it's hard you know it's hard to drive this idea this project by myself

drive this idea this project by myself and to manage all the people and to care

and to manage all the people and to care so much about the placement of the

so much about the placement of the [ __ ] broccoli on the cover of the

[ __ ] broccoli on the cover of the book and it's just it's a lot it's a lot

book and it's just it's a lot it's a lot of stuff that I care about so deeply and

of stuff that I care about so deeply and sometimes it's just it just eats at you

sometimes it's just it just eats at you it's so much it's so much and I think it

it's so much it's so much and I think it mattered to me so much when he said that

mattered to me so much when he said that because it felt like okay there's

because it felt like okay there's something going on that is beyond what

something going on that is beyond what we understand beyond what science

we understand beyond what science understands this was a message from the

understands this was a message from the universe this person had I didn't say a

universe this person had I didn't say a word Stephen I didn't say a [ __ ] word

word Stephen I didn't say a [ __ ] word and he said that to

and he said that to me yeah I mean it's what I took from

me yeah I mean it's what I took from what you said is just how a total

what you said is just how a total stranger sing a couple of words can

stranger sing a couple of words can really have such a tremendous impact

really have such a tremendous impact like I interpret it as like a message

like I interpret it as like a message from God but actually whatever maybe he

from God but actually whatever maybe he says that to everybody maybe but

says that to everybody maybe but regardless of the fact there's something

regardless of the fact there's something so beautiful about how you never really

so beautiful about how you never really know at any given moment what anyone's

know at any given moment what anyone's going through and just a couple of

going through and just a couple of well-placed words can have such a

well-placed words can have such a profound impact in just imagine like so

profound impact in just imagine like so say the this is exaggerating the

say the this is exaggerating the scenario slightly but you were really

scenario slightly but you were really going to quit yeah and him saying those

going to quit yeah and him saying those couple of words someone that has no idea

couple of words someone that has no idea whatsoever

whatsoever pushed you to carry on on your mission

pushed you to carry on on your mission and pushing you to carry on on your

and pushing you to carry on on your mission saves thousands and thousands

mission saves thousands and thousands and thousands of people's lives and

and thousands of people's lives and extends their health span and all it was

extends their health span and all it was was a couple of words wild and all of

was a couple of words wild and all of that's going on at all times in our

that's going on at all times in our society and we don't even know the sort

society and we don't even know the sort of butterfly effect of the impact it's

of butterfly effect of the impact it's having on people but we can bet on the

having on people but we can bet on the fact that it's just better to be kind

fact that it's just better to be kind exactly and we can bet on the fact that

exactly and we can bet on the fact that if we want to say something nice to

if we want to say something nice to somebody we should you know when you see

somebody we should you know when you see somebody in the street on crutches or

somebody in the street on crutches or whatever just say like get well soon

whatever just say like get well soon that kind of [ __ ] is powerful just see

that kind of [ __ ] is powerful just see them you know it's just being seen I

them you know it's just being seen I think which is so powerful because you

think which is so powerful because you get into your own

get into your own head Jesse thank you thank you so much

head Jesse thank you thank you so much I'm very very excited by your anti-

I'm very very excited by your anti- Spike formula very very excited and my

Spike formula very very excited and my partner is going to be thrilled when I

partner is going to be thrilled when I bring this home so thank you for that

bring this home so thank you for that and I highly recommend because this book

and I highly recommend because this book is so beautiful and it's been such a

is so beautiful and it's been such a Smash Hit um all around the world I

Smash Hit um all around the world I think it sold what more than three

think it sold what more than three million copies or something staggering

million copies or something staggering like that so congratulations and all

like that so congratulations and all your success long may it continue and I

your success long may it continue and I have to say what you're doing is

have to say what you're doing is important so please do keep on doing it

important so please do keep on doing it thank you you're going to make me cry

thank you you're going to make me cry again you're the worst you always make

again you're the worst you always make me cry no I don't do anything what are

me cry no I don't do anything what are you talking about you always give me

you talking about you always give me bodyy vineger thank you Stephen wor

bodyy vineger thank you Stephen wor thank you so much thank you for being

thank you so much thank you for being here I appreciate you thank

you isn't this cool every single conversation I have here on the dire of

conversation I have here on the dire of a CE at the very end of it you'll know I

a CE at the very end of it you'll know I asked the guest to leave a question in

asked the guest to leave a question in the Diary of a CEO and what we've done

the Diary of a CEO and what we've done is we've turned every single question

is we've turned every single question written in the Diary of a CEO into these

written in the Diary of a CEO into these conversation cards that you can play at

conversation cards that you can play at home so you've got every guest we've

home so you've got every guest we've ever had their question and on the back

ever had their question and on the back of it if you scan that QR code you get

of it if you scan that QR code you get to watch the person who answered that

to watch the person who answered that question we're finally revealing all of

question we're finally revealing all of the questions and the people that

the questions and the people that answered the question the brand new

answered the question the brand new version two updated conversation cards

version two updated conversation cards are out right now at Theon conversation

are out right now at Theon conversation cards.com theyve sold out twice

cards.com theyve sold out twice instantaneously so if you are interested

instantaneously so if you are interested in getting hold of some limited edition

in getting hold of some limited edition conversation cards I really really

conversation cards I really really recommend acting quickly

recommend acting quickly [Music]

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