Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. So, if you want pudding or chocolate, you can eat it! "You can still eat sugar," Inchauspé says. "It’s not about what you eat; it’s about how you eat. Behaviour change is very difficult, but going about it this way solved the motivation issue. You don’t need willpower – you just eat the same meal, but start with veggies". No. Okay, so you’re throwing shade on my Nutella crepe, but you were doing some pretty naughty stuff too. In writing both clear and empathetic, biochemist Jessie Inchauspe explains why blood sugar spikes are so bad for us and how to flatten those spikes to transform our health. Jessie is a really fantastic communicator who is able to simplify complex science and give you actionable information that you can implement immediately. I hope you enjoy listening.

After earning a maths degree, then a second in biochemistry, Inchauspé moved to Silicon Valley to work in health tech. And there, four years ago, she had her "aha" moment, while taking part in a pilot trial of a new, wearable, continuous glucose monitor being developed by the company. "Suddenly," she says, "I was getting messages from the inside. Well, hello there, body!" Am apreciat foarte mult că se subliniază că zaharul este la fel, nu contează sub ce denumire vine, adică practic nu este nicio diferență între zahărul alb și cel brun, doar de culoare. De asemenea, am apreciat că autoarea este realistă și știe că la un moment dat toți vom încalca "regulile" și vine câteva sugestii și încurajări în direcția acesta. So I was a happy and naive 19-year-old thinking I was invincible, and then a freak accident happened. I was in Hawaii on the island of Maui and I jumped off a waterfall thinking it would be a fantastic idea, turns out it wasn’t, and one of my vertebrae exploded just by hitting the water.The other thing I wanted to sort of jump into was hormones, right? We talked about aging. We talked about heart disease, but one of the real problems with sugar is screwing up our hormones, both for men and women. And can you take us down how that works and what goes wrong, and why it’s so common to see such hormonal chaos in this country? Now for the harder questions: do you know how many grams of fat were added to your belly after eating that thing? Do you know if it will cause you to wake up with a pimple tomorrow? Do you know how much plaque it built up in your arteries, or how many wrinkles it deepened on your face? Do you know if it’s the reason you’ll be hungry again in two hours, sleep poorly tonight, or feel sluggish tomorrow? Glucose, or blood sugar, is a tiny molecule in our body that has a huge impact on our health. It enters our bloodstream through the starchy or sweet foods we eat. Ninety percent of us suffer from too much glucose in our system—and most of us don't know it. I totally agree with what the author says about looking for a sustainable lifestyle and not a diet. That there is room on our plates for a little bit of everything — including sugar.

The symptoms? Cravings, fatigue, infertility, hormonal issues, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. Glucose is our body’s main source of energy. We get most of it from the food we eat, and it’s then carried in our bloodstream to our cells. Its concentration can fluctuate greatly throughout the day, and sharp increases in concentration—I call them glucose spikes—affect everything from our mood, our sleep, our weight, and our skin to the health of our immune system, our risk for heart disease, and our chance of conception.

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Absolutely. There’s also water in vinegar, right? So that’s one of the molecules in vinegars is acetic acid. So it goes into your stomach and it talks to this enzyme, called alpha-amylase, and alpha-amylase’s job is to break down starch into glucose. And it tells that enzyme, hey girlie, please slow down your role, slow your role. And so that enzyme works slower. So the breakdown of starches into glucose happens slower. That’s number one. So slower delivery of glucose into your bloodstream later on. Number two- Jessie has plenty of other tips, too. Even if you don’t have the money to spend right now on a continuous glucose monitor, which allows us to see how foods impact us in real-time, there are plenty of free tips we share in this episode that are sure to get your blood sugar more balanced. Editor and author, google these please: "calorific value coal", "calorific value paper", "dietary Calorie"

And then the second to last thing is your fasting glucose goes up, but then your insulin, I mean your glucose after you eat goes up but that’s again, a late stage phenomena. Earlier stages are high insulin after two hours, then a high insulin fasting. And then it’s like, so we’re getting on the train so late in medicine, we need to think about how to go upstream to get to the cause. You will rarely hear glucose discussed unless you have diabetes, but glucose actually affects each and every one of us. In the last few years, the tools to monitor this molecule have become more readily available. That, in combination with the advancements in science I mentioned above, means that we have access to more data than ever before—and we can use those data to gain insight into our bodies. Aha. So a naked carb is sugar or starch that you’re eating on its own, naked. You just eat it naked and it lands naked and it creates a big glucose spike. So to put clothes on your cards, what you do is anytime you eat something sweet or something starchy, you make sure to put some protein, fat or fiber on it. You put some clothes on that. So example, I’m going to take the chocolate cake example, I put Greek yogurt on it if I ever want it in the middle of the day. If you want a piece of sourdough bread, put some avocado on it. Put some butter on it. If you ever want to eat some rice, have some eggs with it, some smoked salmon, some greens that you saute. That’s an important point you’re making, that stress alone causes you to have imbalanced blood sugar. And stress alone will release cortisol, which then causes you to increase your glucose levels and to become diabetic and to become more insulin resistant. So short term spikes of cortisol are great. You need them to wake up in the morning, go deal with any kind of urgently stressful situation. But it’s the chronic low level stress and unmitigated unremitting stress that actually causes us to have these metabolic problems down the road. So stress actually makes you gain weight. Absolutely. I think one of the conditions that is becoming more and more prevalent, especially in my community I’m noticing that the numbers are increasing so much, is polycystic ovarian syndrome. And this is a condition where women stop getting their period. Their ovaries become burdened with cysts. They start displaying masculine traits, like hair on the chin, balding, et cetera. And this is a something that often we’re told to just medicate, I’ll just take the pill and it’ll fix it. It turns out actually that polycystic ovarian syndrome is a disease of too much insulin. And the way it works is fascinating. So when your body has too much insulin in it, it’s not as good as it was before at converting male hormones into female hormones. So you end up with people who have uteruses who have this excess of testosterone in their body, so their female hormones are just not working anymore.Being a goddess is harder than it looks. But it turns out being a Glucose Goddess is easy. Jessie Inchauspé takes the new science of nutrition and makes it practical for everyone. ROBERT H. LUSTIG, MD, UCSF Professor and New York Times bestselling author of Fat Chance Yeah. So that’s really important. So the tips you gave are so important, the sequencing of food. I mean, even if you have a glass of wine, and I mean the worst thing in restaurants, because what do they do. You want a drink? Here’s a bread basket. It’s like the worst possible thing you could actually do for your health. In this book, I make existing scientific discoveries accessible to everyone. I translate them into practical tips. I’m a scientist, not a doctor, so remember that none of this is medical advice. I’m a 64-year-old breast cancer survivor with heart, glucose, and thyroid conditions. I take hormone suppressors and yet I have managed to lose 18 pounds in three months with the ridiculously easy changes Jessie explains so well. I’m the slimmest I’ve been since I gave birth and my blood tests are, in the words of my doctor, ‘those of a 15-year-old.’ It’s hard to believe, even for me! Thank you, Jessie, for changing my life.