Inchauspé Advocates Vinegar and Veggies to Curb Glucose Spikes

Inchauspé提倡用醋和蔬菜抑制血糖飙升 运用平稳血糖波动的简易饮食技巧，无需苛刻计算卡路里，即可改善代谢异常、降低慢性病风险并消除对食物的渴望。 在这场关于代谢健康的深入探讨中，Jessie Inchauspé详细阐述了日常血糖飙升如何导致细胞耗竭、加速衰老、体重增加以及PCOS和2型糖尿病等慢性疾病。她介绍了一些经科学证实的实用“窍门”——例如吃咸味早餐、餐前饮用稀释醋、先吃蔬菜以及餐后活动——从而在不严格节食的情况下平缓血糖曲线。对话还探讨了糖对儿童行为的影响、GLP-1药物对比自然干预的潜在问题，以及血糖与心理健康和认知衰退之间的联系。 高达80%的非糖尿病人群在现代饮食中会频繁经历血糖尖峰；这种激增会导致细胞线粒体超载并释放过量自由基，诱发全身性慢性炎症和慢性疲劳。 (6:23) 反复的血糖飙升会加速不可逆的糖化（Glycation）过程，破坏皮肤中的胶原蛋白与弹性纤维，直接导致皱纹滋生并加速内脏器官的整体衰老。 (10:10) 骨骼肌是人体吸收多余葡萄糖的主要“水槽”，提高肌肉量能增强机体代谢弹性；而鲜榨果汁因去除了完整的膳食纤维，造成的血糖飙升与普通含糖汽水无异。 (12:14) 约60%的多囊卵巢综合征（PCOS）患者伴有胰岛素抵抗，过高胰岛素会刺激卵巢过度分泌雄激素；通过饮食调节稳定血糖水平，能够从根本上改善内分泌并逆转PCOS症状。 (25:11) 开启一天的最佳方式是摄入富含蛋白质和健康脂肪的咸味早餐，结合餐前饮用稀释醋及优先吃蔬菜等控糖法则，可以大幅平稳全天血糖并切断糖瘾循环。 (29:31)

Biochemist Jessie Inchauspé contends that frequent postprandial glucose spikes silently drive chronic fatigue, accelerated aging, and metabolic disorders across both diabetic and non-diabetic populations. She argues that mitigating these cellular disruptions does not require caloric restriction, but rather targeted behavioral modifications to how and when carbohydrates are consumed. Cellular Aging, Mitochondrial Overload, and Hormonal Dysfunction (5:01) When carbohydrates flood the bloodstream, they trigger three primary cellular stress mechanisms. First, mitochondria become overwhelmed by excess glucose, entering an oxidative overload state that impairs ATP energy generation, produces reactive oxygen species, and causes post-meal fatigue. Second, frequent spikes accelerate glycation—an internal browning process that damages skin collagen and degrades tissues. Third, the resulting surges in insulin direct surplus glucose into liver, muscle, and eventually adipose fat stores, driving insulin resistance over time. Inchauspé links chronic hyperinsulinemia to systemic and cognitive disorders. In reproductive health, elevated insulin prompts the ovaries to overproduce testosterone, driving symptoms in approximately 60% of women diagnosed with polycystic ovary syndrome (PCOS). Neurologically, Inchauspé cites a 30-year study associating elevated midlife fasting glucose with increased risk for Alzheimer’s disease—termed by some researchers as "Type 3 diabetes"—as well as a ten-year study showing a nearly twofold rise in major depression among individuals developing insulin resistance. Biochemical Differences Across Sugars, Starches, and Calories (75:54) Inchauspé challenges common dietary assumptions by distinguishing how the body handles different carbohydrate structures. Starches like bread, pasta, and potatoes are long chains of pure glucose that spike blood sugar rapidly upon digestion, even though they lack sweetness. In contrast, sweet flavor originates from fructose, which does not immediately elevate blood glucose to the same degree. While marketing confers a "health halo" on natural sugars like honey and fruit purees, Inchauspé notes that sucrose molecules are biochemically identical whether sourced from an organic smoothie or processed pastries. Food processing further exacerbates glucose spikes. Whole fruits retain an intact structural fiber matrix that slows sugar absorption, whereas modern juicing strips fiber away, rendering fruit juice functionally similar to soda. Additionally, Inchauspé argues that bomb calorimetry fails to reflect human metabolism: burning three avocados yields identical thermal calories to a slice of carrot cake, yet the cake causes sharp glucose, insulin, and inflammatory surges, whereas avocados sustain hormonal stability and satiety. Evidence-Based Hacks to Flatten Postprandial Curves (47:21) To stabilize blood glucose without caloric restriction, Inchauspé advocates practical behavioral protocols centered around meal composition and sequencing. The most critical intervention is prioritizing a savory, protein- and fat-rich breakfast, which sustains satiety for up to four hours and averts a cascade of mid-day cravings. When consuming mixed meals, sequencing food intake—eating vegetables and fiber first, proteins and fats second, and starches or sugars last—can lower post-prandial spikes by up to 75% by creating a protective fibrous mesh along the intestinal wall. Supplementary habits further blunt glucose curves. Consuming one tablespoon of kitchen vinegar diluted in water approximately 10 minutes prior to a meal can reduce glucose and insulin surges by up to 30%, as acetic acid temporarily slows carbohydrate-digesting enzymes. Furthermore, engaging in 10 minutes of light movement within 60 to 90 minutes after eating—such as walking or seated calf raises that activate the glucose-absorbing soleus muscle—prompts skeletal muscle to clear circulating sugar directly, bypassing excessive insulin release. Systemic Food Environments and Pharmaceutical Interventions (69:42) Inchauspé addresses the broader societal drivers of metabolic dysfunction, noting that modern fruits have been selectively bred to contain far higher sugar-to-fiber ratios, while industrial foods are formulated to hit commercial "bliss points" that maximize consumption. While synthetic GLP-1 receptor agonists like Ozempic provide potent appetite suppression, Inchauspé highlights significant trade-offs: up to 40% of weight lost on these medications can be lean muscle mass, and patients typically regain roughly 70% of lost weight as fat after discontinuing the drug. Rather than relying on lifelong pharmacological suppression, Inchauspé emphasizes managing baseline insulin dynamics. She points to a 2,700-participant pilot study across 110 countries where applying four foundational glucose hacks led 90% of subjects to report reduced cravings and higher energy levels, with roughly 40% experiencing weight loss without counting calories. Inchauspé concludes that dietary management should prioritize molecular behavior over caloric restriction, though she emphasizes that individual variance—including muscle mass, genetics, and stress—shapes glucose tolerance. A stated limitation of her findings is the reliance on self-reported survey data in her pilot studies and the ethical impossibility of conducting lifelong clinical trials on human glucose spikes.

生物化学家 Jessie Inchauspé 指出，现代加工食品导致高达80%的非糖尿病人群每日经历血糖骤升，进而诱发线粒体过载、糖化衰老与高胰岛素血症；她主张无需苛刻节食或机械计算卡路里，通过调整进食顺序、摄入咸味早餐与餐前饮醋等简单行为技巧即可平抑血糖波动，从根本上改善全身代谢与长期健康。 血糖骤升的细胞损伤机制与多系统健康隐患 (5:01) 根据 Inchauspé 的阐述，剧烈的血糖骤升会在细胞层面触发三重破坏性机制：首先是线粒体超载，过量葡萄糖涌入使细胞能量工厂负荷过重并释放大量自由基，导致午后能量崩塌与慢性疲劳，而甜食带来的短暂亢奋仅是多巴胺受体刺激，掩盖了底层的细胞耗竭；其次是糖化（glycation）加速，多余葡萄糖如同在体内缓慢“烘烤”组织，破坏胶原蛋白导致皮肤早衰，并使器官组织发生退行性病变；最后是高胰岛素血症，过量胰岛素将多余糖分持续转化为脂肪储存，长期以往诱发胰岛素抵抗与2型糖尿病。 除能量危机外，血糖不稳定还会波及全身系统。临床与观察数据显示，约60%的多囊卵巢综合征（PCOS）女性伴有胰岛素抵抗，高胰岛素促使卵巢过量分泌睾酮，诱发囊肿性痤疮、脱发与闭经；一项跨越30年的研究显示，40多岁时空腹血糖偏高的人群在晚年罹患阿尔茨海默病（被许多科学家称为“3型糖尿病”）的风险显著增加。此外，血糖大幅波动还会耗竭神经递质前体酪氨酸，一项涉及300对夫妇的巫毒娃娃实验证实，血糖波动越剧烈的人群，情绪失控与人际敌对倾向越明显。 饮食认知误区与单纯计算卡路里的局限 (14:12) Inchauspé 强调，现代食品工业通过数千年人工选育，将原本多籽、高纤维的野生水果转变为高糖低纤维的浓缩糖分炸弹，例如现代葡萄、芒果和香蕉均会导致剧烈血糖反应。果汁更是剥离了植物固有的保护性纤维基质，其升糖效应在生理机制上与饮用含糖汽水无异；而被贴上“天然健康”标签的蜂蜜、枫糖浆或有机果昔，其所含的蔗糖分子在人体内的代谢路径与普通白糖或布朗尼蛋糕完全一致。同样地，燕麦奶等无甜味饮品富含液态淀粉，进入人体后亦会迅速分解为纯葡萄糖。 针对传统的“卡路里守恒”观念，Inchauspé 指出卡路里仅是在密闭燃烧炉中测得的热量物理单位，完全脱离了生物代谢的真实机制。燃烧三颗牛油果与燃烧一块胡萝卜蛋糕释放的热量可能完全相同，但胡萝卜蛋糕会诱发剧烈的血糖和胰岛素峰值、加剧全身炎症并迅速引发新一轮饥饿；而牛油果提供的优质脂肪与纤维则能维持代谢平稳与持久饱腹感。相同热量摄入下，食物分子结构的差异会导致完全相反的内分泌环境与脂肪储存状态。 平稳血糖的核心技巧与进食顺序行为干预 (47:21) 为平抑血糖曲线且无需放弃喜爱的食物，Inchauspé 提出了包含10项生活方式策略的控糖体系，其中四大核心技巧最具高回报率：第一是摄入“咸味早餐”，以鸡蛋、豆腐、肉类或健康脂肪等蛋白质为基底，彻底剔除早间甜食，能将饱腹感延长至4小时（高糖早餐通常仅维持2小时）并奠定全天血糖基准；第二是餐前饮用稀释醋，在正餐前10分钟将约1汤匙食用醋兑入一大杯水中饮用，其中的乙酸可暂时钝化消化酶活性，将餐后血糖峰值削减高达30%（兑水是为了保护牙釉质）；第三是餐前摄入蔬菜前菜（如生胡萝卜或西兰花），利用膳食纤维在肠壁形成网状凝胶屏障，延缓糖分吸收；第四是餐后10分钟轻度运动（如散步或办公桌下做比目鱼肌提踵），利用肌肉收缩直接吸收血液中的葡萄糖。 其余技巧包括：遵循“先蔬菜、后蛋白质与脂肪、最后淀粉与糖类”的进食顺序（该顺序可使餐后升糖幅度减少高达75%）；为碳水化合物“穿衣服”（避免单独摄入精制碳水，搭配坚果、奶酪或牛油果）；坚持摄入完整水果而非果汁；以及将甜食严格作为正餐后的甜品而非空腹零食。在其针对110个国家约2,700名受试者开展的为期4周的试验中，90%的参与者反馈食欲渴望明显降低，90%报告精力提升，约40%的受试者在不限制卡路里的情况下实现了体重减轻。 药物、补充剂与断食疗法的适用边界与反思 (69:42) 针对当前盛行的 GLP-1 受体激动剂（如 Ozempic），Inchauspé 认为这类药物通过百倍于生理浓度的信号抑制食欲，对重度代谢危象患者具有挽救生命的意义，但在社会层面这相当于因水质剧毒而开发阻断口渴的药物，并未解决食品环境毒性这一根本病因。临床数据显示，GLP-1 药物减去的体重中高达40%可能为骨骼肌，且停药后平均反弹减去体重的70%（且多以脂肪形式反弹），因此使用者必须配合高蛋白摄入与抗阻训练。此外，Inchauspé 提及基于天然成分研发的补充剂（如从柠檬中提取以刺激内源 GLP-1 的圣草次苷，以及能阻断高达40%葡萄糖吸收的桑叶提取物 DNJ），强调其仅为辅助工具，不可取代饮食基础。 在间歇性断食方面，Inchauspé 提醒断食是一项有益的应激源，若与高压工作、高强度训练及咖啡因多重叠加，极易对女性内分泌系统造成冲击，诱发慢性疲劳甚至闭经。对于断食践行者而言，打破断食的第一餐尤为关键：由于空腹肠道处于高度敏感状态，首餐必须严格遵循咸味与高蛋白原则，避免液态糖分或精制淀粉造成剧烈飙升与代谢紊乱。 Jessie Inchauspé 总结强调，控糖理念并非倡导绝对的禁欲式饮食，而是借助生物化学规律赋权个体，在享受食物的同时减轻细胞代谢损伤。尽管个体因遗传差异（如南亚裔人群皮下脂肪扩展容量受限）和生理阶段（如绝经后女性代谢效率改变）在血糖耐受性上存在天然不平等，但规律的行为干预已被证实能有效改善代谢健康。然而，单靠个体自我管理难以彻底化解系统性危机，食品工业为追求复购率而精心调试糖分“极乐点”的商业激励，亟需更具约束力的公共卫生政策与产业监管来协同扭转。

## Background 本期视频由 YouTube 频道《The Diary Of A CEO》于 2024 年 9 月 19 日发布。节目邀请了享誉全球的生物化学家、“控糖女神”（Glucose Goddess）运动发起人兼畅销书作者 Jessie Inchauspé 做客，深入探讨其倡导的控糖革命、科学控糖技巧以及平衡血糖对身体健康与抗衰老的深远影响。 ## TL;DR 节目围绕葡萄糖与人体健康的紧密机制展开，揭示了全球约 80% 的普通人群日常面临的血糖尖峰危机，并阐明了血糖骤升如何诱发线粒体过载、加速糖化衰老以及引发胰岛素抵抗和激素紊乱等慢性隐患。Jessie 击碎了“存在健康好糖”的营销神话，系统阐述了咸味早餐、餐前一汤匙稀释醋、蔬菜开胃菜以及餐后活动 10 分钟等核心控糖法则，证明在无需极端节食的情况下即可显著平抑血糖。此外，对话还深入剖析了糖分对儿童健康、心理抑郁与更年期的冲击，反思了现代工业食品环境的商业激励与当代 GLP-1 减肥药狂潮背后的系统性困局。 ## Atmosphere & style 对谈整体兼具严谨的生化科学硬核底色与通俗幽默的科普魅力，氛围真诚、热烈且引人深思。主持人 Steven Bartlett 与嘉宾 Jessie Inchauspé 互动极为自然默契，既有现场兑醋水试饮、模仿网络热梗的轻松风趣，也有探讨工业资本与食品危机时的深刻反思。在尾声提及陌生出租车司机的善意救赎时，对话更流露出真挚的情感张力与人文关怀，带给观众极具启发性且充满自愈力量的收听体验。 ## Bulletin - [02:29](https://www.youtube.com/watch?v=3esF-pNAM9c&t=149s) 全球约有10亿人患有2型糖尿病或处于糖尿病前期，即使是健康人群，也有高达80%每天经历剧烈的血糖尖峰。 - [18:25](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1105s) 生物化学上根本不存在所谓的“好糖”，人体无法区分水果冰沙中的天然糖与巧克力蛋糕中的添加糖，两者的分子结构和促炎生化反应完全相同。 - [47:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2839s) 通过在饭前喝一汤匙稀释食用醋，乙酸能抑制淀粉分解酶活性，将餐后血糖峰值和胰岛素分泌量双双降低最多达30%。 - [51:55](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3115s) 4周践行咸味早餐、每日一勺醋、餐前蔬菜和餐后运动4大控糖技巧的实验显示，90%的参与者食物渴求显著减少且体能精力提升。 ## Key takeaways - [05:01](https://www.youtube.com/watch?v=3esF-pNAM9c&t=301s) 剧烈血糖尖峰会触发三大破坏性机制：线粒体超载引发慢性疲劳与自由基、糖化反应（加速组织器官老化）、以及胰岛素激增促发脂肪储存和胰岛素抵抗。 - [12:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=734s) 骨骼肌是葡萄糖的重要消耗蓄水池，肌肉量越大且使用越频繁，代谢糖分的能力越强，吃甜食的最佳时机是在运动前后。 - [14:12](https://www.youtube.com/watch?v=3esF-pNAM9c&t=852s) 现代水果经过人工高度驯化培育，含糖量远超原生野生品种；而鲜榨果汁彻底剥离了保护性膳食纤维，升糖速度和危害无异于含糖碳酸饮料。 - [16:36](https://www.youtube.com/watch?v=3esF-pNAM9c&t=996s) 无糖代糖（如甜菊糖、罗汉果糖）虽不及白开水健康，但在代谢损伤和血糖震荡层面上，表现远优于含有数十克真实添加糖的常规含糖饮料。 - [25:11](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1511s) 长期高胰岛素会刺激卵巢产生过量雄激素，这是导致多囊卵巢综合征（PCOS）和女性排卵障碍的核心推手，通过饮食控糖常能逆转受孕难题。 - [28:46](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1726s) 早餐应以蛋白质和健康脂肪构筑为咸味早餐，杜绝高糖空腹摄入，以确保提供长达4小时的平稳饱腹感并切断一整天的血糖过山车。 - [34:58](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2098s) 断食是一种施加在机体上的压力源，对女性激素轴更易产生扰乱，且破断食的第一餐绝不能摄入高糖，必须以咸味优质蛋白和纤维启动。 - [36:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2219s) 传统的卡路里计算源于密闭燃烧热能的测量，忽视了不同食物分子的生化代谢差异，相同热量的牛油果与精制蛋糕对胰岛素和脂肪合成的影响截然相反。 - [43:38](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2618s) 频繁的血糖大起大落会通过降低酪氨酸等神经递质水平直接恶化情绪稳定性，使人更易焦虑、发怒并破坏人际与家庭关系。 - [54:49](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3289s) 先吃蔬菜膳食纤维能在小肠内壁构筑网状屏障，再吃蛋白质与脂肪，最后吃主食碳水，同一餐的血糖峰值最多可降低75%。 - [56:53](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3413s) 吃碳水化合物时切忌单吃“裸碳”，应给碳水穿上衣服（搭配健康脂肪或蛋白质），想吃甜品应放在丰盛正餐之后享用以延缓胃排空。 - [01:03:56](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3836s) 餐前饮用稀释食用醋中的乙酸可使消化淀粉的微型剪刀酶部分失活，从源头减缓葡萄糖涌入血液的速度并减少危险的深层内脏脂肪。 - [01:05:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3959s) 中年期空腹血糖偏高是未来罹患阿尔茨海默病的关键危险因素，大脑神经元的高糖化、炎症和胰岛素抵抗让该病常被称为“3型糖尿病”。 - [01:09:42](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4182s) 虽然 Ozempic 等外源 GLP-1 药物能迅速降低食欲，但减掉的体重中多达 40% 是珍贵的骨骼肌，停药后极易以纯脂肪形式反弹，必须加强抗阻力量训练。 - [01:19:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4754s) 女性步入更年期后代谢反应和胰岛素敏感度下降，对同等食物产生的血糖峰值更高，平抑血糖波动可显著减轻潮热与严重失眠。 - [01:27:29](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5249s) 长达10年的临床追踪研究显示，由长期血糖波动诱发胰岛素抵抗的个体，后续罹患重度抑郁症的风险增加了近两倍。 - [01:28:44](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5324s) 空腹饮用黑咖啡会刺激交感神经与皮质醇应激释放，导致敏感人群血糖升高，将咖啡挪到早餐后饮用可将升糖幅度削减最高达50%。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=3esF-pNAM9c&t=0s) 控糖革命与生活方式改变的承诺 节目开篇是一段快节奏的高能预告。Jessie Inchauspé 强调了一种极为神奇的成分（苹果醋），研究证实它不仅对整体健康有深远影响，还能显著减少内脏脂肪——即那种对人体危害极大的腹部深层脂肪。随后，主持人 Steven Bartlett 热情宣布“控糖女神”（Glucose Goddess）再次做客节目。Jessie 是一位生物化学家兼畅销书作家，致力于通过简单且有科学依据的方法帮助大众管理血糖。 预告中揭示了当前触目惊心的健康现状：全球约有 80% 的普通人群每天都在经历“血糖尖峰”（glucose spikes），而这正是精神健康问题、痤疮、加速衰老、不孕症以及多囊卵巢综合征（PCOS）等一系列健康危机的根源。现代社会高度毒化的食品环境让大多数人被糖分与淀粉彻底包围。当被问及“世上是否存在真正健康的糖”时，Jessie 斩钉截铁地回答：“没有。”即使是超市里看似纯天然的水果或果昔，进入人体后与巧克力蛋糕里的糖并无二致，身体根本无法分辨来源。Jessie 分享了她设计的四大生活控糖技巧（Hacks），在随后的实验中证实：90% 的参与者成功遏制了对糖的渴望，睡眠、激素、情绪及糖尿病指标得到极大改善，约 40% 有减重需求的人成功减重，且完全无需放弃自己热爱的食物。 在正式对话前，Steven 插入了一段真诚的感谢致辞。他向观众宣布《The Diary Of A CEO》频道突破了 700 万订阅大关，并向每周一、周四准时收看的观众以及幕后近 50 人的团队表达了由衷谢意。同时，他提到上个月的反响极为热烈，因此决定将订阅抽奖活动常态化，每月为订阅者送出无法用金钱衡量的福利（包括与 Steven 本人一对一会面、活动入场券以及 1000 英镑礼品卡等）。 --- ### [02:29](https://www.youtube.com/watch?v=3esF-pNAM9c&t=149s) 为什么葡萄糖突然成为全人类关注的焦点 回顾两年前两人的首次对谈，Steven 感慨自那之后全球掀起了一场真正的“葡萄糖革命”，而 Jessie 处在浪潮的最核心：她的著作在全球狂销数百万册，线上的科普视频与图表获得数以亿计的浏览量。面对“葡萄糖为什么突然变得如此重要”的疑问，Jessie 解释说，葡萄糖对人体健康的重要性一直都在，只是以往它隐匿在生物机体的幕后，常人无法直观感知。如今随着持续葡萄糖监测仪（CGM）的普及与全新科研成果的涌现，我们终于能够透过血糖这副“透镜”清晰审视并理解自己的日常饮食。 Jessie 进一步用震撼的数据说明了这一问题的普遍性与严峻性： - 全球有高达 **10 亿人** 患有 2 型糖尿病或处于糖尿病前期（pre-diabetes），且该数据仍在逐日攀升。 - 在没有任何基础疾病或明确健康问题的普通人群中，亦有多达 **80%** 的人每天都会遭遇剧烈的血糖尖峰。 当 Steven 问及她是否对公众对葡萄糖认知的觉醒感到惊讶时，Jessie 坦言看到大众开始使用“葡萄糖”（glucose）这个更严谨的科学词汇，而非模糊的“血糖”（blood sugar），令她非常欣慰。她打趣道，自己就像一只“温水煮青蛙”里的青蛙，过去五年里日复一日埋头在这一领域做科普，对外界认知的改变感受是极为渐进的；但如果站在当下对比五年前，公众意识确实发生了天翻地覆的飞跃。谈及自己的职业身份认同，尽管大众常称她为“控糖女神”，但她对自己核心身份的界定始终是一名“生物化学家”——一位热衷于以有趣、通俗易懂甚至性感（fun, accessible, sexy）的方式传播前沿科学的生化学家。 --- ### [05:01](https://www.youtube.com/watch?v=3esF-pNAM9c&t=301s) 什么是血糖尖峰？两大引发波动的食物类别 Steven 提到许多人正是因为 Jessie 在社交媒体上发布的 CGM 对比曲线图而认识她，但大家普遍有一个根本疑问：当我们吃下甜食、监测仪上的曲线陡然飙升出现尖峰时，是否意味着身体内部正在发生某种坏事？ Jessie 解释道，在探讨身体反应前，首先要理清食物的分类。虽然食物种类繁多，但直接驱动血糖剧烈波动的主要是以下两大类，它们在化学本质上都是由一个个葡萄糖分子串联构成的： 1. **淀粉类（Starches）**：如面包、米饭、面条、土豆、燕麦等。 2. **糖类（Sugars）**：从苹果派、各类甜品到看似健康的橙汁等所有甜味食物。 当人体摄入这些食物时，消化系统会迅速将其分解为游离的单体葡萄糖分子，大量涌入血液循环。短时间内集中摄入大量淀粉或糖，血液中的葡萄糖浓度就会急剧上升，在监测仪上呈现为陡峭的血糖尖峰。Jessie 指出，偶尔出现几次尖峰无伤大雅，但如果日复一日频繁遭遇剧烈的大峰值，身体就会陷入麻烦。每一次血糖剧烈飙升，都会在体内触发三大破坏性生化机制： - **线粒体慢性疲劳（Chronic fatigue of mitochondria）** - **加速衰老与糖化反应（Aging and glycation）** - **胰岛素大量释放（Insulin release）** ```mermaid flowchart TD accTitle: 血糖尖峰的形成与三大负面生理机制 accDescr: 展示淀粉和糖类食物转化为血糖尖峰，并进一步引发线粒体疲劳、糖化反应与胰岛素释放的过程。 subgraph Foods["升糖食物来源"] A["淀粉类食物<br/>(面包、米饭、土豆等)"] B["糖类食物<br/>(甜点、果汁、水果等)"] end C["消化分解为单体葡萄糖分子"] D["血液中葡萄糖浓度急剧上升<br/>(血糖尖峰 / Glucose Spike)"] subgraph Consequences["三大核心病理反应"] E["线粒体超载罢工<br/>(能量枯竭与自由基释放)"] F["糖化反应加速<br/>(器官组织加速老化)"] G["胰岛素激增<br/>(促发脂肪囤积与代谢紊乱)"] end Foods --> C C --> D D --> E D --> F D --> G ``` --- ### [06:23](https://www.youtube.com/watch?v=3esF-pNAM9c&t=383s) 糖对细胞的冲击：线粒体超载与“伪能量”陷阱 针对第一个机制，Jessie 深入拆解了线粒体（mitochondria）的运作方式。线粒体作为细胞内名副其实的“能量工厂”，职责是将食物中的葡萄糖转化为生命活动所需的能量（ATP），支持大脑思考、心脏搏动、耳朵聆听与眼睛视物。直觉上，人们可能会认为“既然线粒体用葡萄糖制造能量，那提供越多葡萄糖，精力就应该越充沛”。 然而生物学逻辑并非如此简单。Jessie 用浇花打了个生动的比方：植物需要水才能存活，但如果你一次性浇灌过量水分，植物就会被活活溺死。人体内的线粒体亦是如此：适度平稳的葡萄糖能带来持久稳定的能量；但当大批葡萄糖突然呼啸而至时，线粒体就会陷入极度恐慌和超载状态。Jessie 开玩笑说，作为法国人她太熟悉这种状态了——线粒体就像法国工人一样“直接罢工”。它们因不堪重负而发生功能障碍，无法再高效生产能量。 这种微观层面的“细胞罢工”映射在宏观的人体感受上，就是难以摆脱的**慢性疲劳**（chronic fatigue）： - 早晨醒来时感到浑身沉重、毫无精气神； - 哪怕仅仅是出门去超市或接送孩子，都觉得耗尽全力、疲惫不堪； - 人们误以为自己“缺能量”，于是又去抓起可颂、面包或甜食试图补充精力，结果反而陷入更严重的恶性循环。 Jessie 还特别揭露了所谓的“糖类能量冲刺”真相。很多人清晨喝下一大杯鲜榨橙汁后会感到瞬间“清醒”或精神一振，以为那是能量充足的表现。但这实际上是大脑分泌**多巴胺（dopamine）**带来的快感假象。糖分刺激多巴胺释放的生化机制，与性爱、电子游戏甚至非法毒品带来短暂快感的机制如出一辙。这种快感仅仅维持片刻，而在细胞深处，超载受损的线粒体正不断喷吐出**自由基（free radicals）**，大幅加剧体内的慢性炎症水平。 ### [09:16](https://www.youtube.com/watch?v=3esF-pNAM9c&t=556s) 人体内的“烤鸡”效应：糖化反应与衰老机制 Jessie Inchauspé 提出了一个生动而略带惊悚的比喻：血糖尖峰对身体造成的影响，本质上就像在烤箱里烤一只鸡。生鸡肉放进烤箱后，颜色会从粉红色慢慢变成诱人的棕褐色；烤面包片的过程也是如此。在生物化学中，这种褐变或烹煮过程被称为“糖化”（glycation）。令人震惊的是，人类从出生的那一刻起，体内就在以同样的方式缓慢“烹饪”自己，身体内部在逐渐发生糖化反应与褐变。当人体被彻底“烤熟”时，生命也就走到了尽头。 为了直观证明这一点，Jessie 举了一个医学解剖的典型现象：新生儿的软骨呈现纯净的乳白色，而九十岁老人的软骨则是深褐色的——因为他们已经在体内被“烹烤”了九十年。每一次血糖尖峰都会极大地加速体内的糖化进程。“葡萄糖”（glucose）和“糖化”（glycation）之所以词根如此相近，正是因为发起并推动糖化过程的罪魁祸首就是葡萄糖。 这种糖化加速衰老的过程在体内外均有明显表征： - **外观层面**：更多的糖化反应会直接反映在皮肤上，加速胶原蛋白硬化断裂，使皱纹过早滋生。 - **内部器官**：线粒体因承受过度负荷而衰竭，身体器官逐渐遭受不可逆的慢性损害。 ```mermaid flowchart TD accTitle: 血糖尖峰引发胰岛素应对与脂肪储存机制 accDescr: 展示血糖尖峰如何通过胰腺分泌胰岛素将葡萄糖储存于肝脏、肌肉及脂肪细胞并引发恶性循环 subgraph Trigger["血糖激增"] A["高糖/精制淀粉摄入"] --> B["血糖尖峰 (Glucose Spike)"] end subgraph CellularDamage["细胞层面的损害"] B --> C["糖化反应 (体内褐变/加速衰老)"] B --> D["线粒体疲劳受损"] end subgraph HormonalResponse["胰岛素急救机制"] B --> E["胰腺紧急分泌胰岛素"] E --> F["储存至肝脏 (Liver)"] E --> G["储存至肌肉 (Muscles)"] F & G -->|容量饱和后| H["转化为脂肪储存 (Fat Cells)"] end subgraph LongTermRisks["长期慢性后果"] H --> I["体脂增加 / 体重上升"] E --> J["胰岛素抵抗 (Insulin Resistance)"] J --> K["2型糖尿病 (Type 2 Diabetes)"] K --> L["血糖控制能力更差 (恶性循环)"] end ``` --- ### [10:53](https://www.youtube.com/watch?v=3esF-pNAM9c&t=653s) 胰岛素的救火角色与脂肪储存陷阱 身体非常清楚剧烈的血糖尖峰是一场灾难，必须立刻采取紧急行动压低血液中的糖分。此时，身体会向胰腺“呼叫求援”，胰腺随即分泌激素——胰岛素（Insulin）。Jessie 亲切地称胰岛素为“救火队员”：它的核心职责是将血液中多余游离的葡萄糖分子一把抓走并储存起来，避免它们四处流窜损害血管和器官。 胰岛素的储存顺序非常严格： 1. **第一梯队（肝脏与肌肉）**：先将葡萄糖运送至肝脏和肌肉组织中以糖原形式储存。 2. **第二梯队（脂肪细胞）**：一旦肝脏和肌肉的存储容量被填满，胰岛素别无选择，只能将剩余的全部葡萄糖塞进脂肪细胞中。这也是身体在应对血糖尖峰时变胖的主要生理机制之一。 这种保护机制的长期代价极其高昂。长期的胰岛素高分泌不仅会导致体内脂肪堆积，更是胰岛素抵抗（Insulin Resistance）和 2 型糖尿病的核心诱因。如果一个人不改变饮食结构，体内的耐受力就会越来越差，每次进食引起的尖峰会越来越高，最终陷入“尖峰越大 → 胰岛素越多 → 抵抗加重 → 尖峰失控”的恶性循环。 --- ### [12:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=734s) 肌肉量对糖分代谢的缓冲效应与个体差异 主持人 Steven Bartlett 随即提出疑问：如果多余的葡萄糖会被储存在肌肉中，是否意味着拥有更多肌肉量的人，代谢含糖食物的能力就更强？ Jessie 给予了极其坚定的肯定回答。正因如此，对于热爱饼干等甜食的人群而言，**吃甜食的最佳时机永远是刚锻炼完或即将锻炼前**。因为此时肌肉组织处于高度消耗状态，对葡萄糖求知若渴，肌肉块头越大、使用越频繁，就能从血液中掠走越多的葡萄糖直接转化为运动能量，而不是任其刺激胰岛素并变成脂肪。 Steven 以自己与身材娇小纤瘦的女友为例：如果两人在健身后吃下一模一样的一块曲奇，女方的血糖反应是否会剧烈得多？Jessie 指出，单从肌肉量来看确实如此，但实际情况要复杂得多，因为人体对同一块饼干的葡萄糖反应受到极多混杂变量（confounding variables）的共同影响： - **肌肉储备与使用率**：肌肉量大者吸收葡萄糖速度显著更快。 - **体内水合状态（Hydration）**：脱水会导致血液浓缩，加剧血糖峰值。 - **压力水平（Stress）**：皮质醇等压力激素会直接推高血糖。 - **肠道微生物菌群（Microbiome）**：不同菌群对营养物质的发酵与吸收速度截然不同。 - **女性生理周期**：处在月经周期的不同阶段，激素波动会大幅改变胰岛素敏感度。 - **睡眠质量**：前一天晚上睡得差，次日的胰岛素敏感性会大幅暴跌。 - **基因与脂肪储存机制**：不同族裔在脂肪细胞的扩增能力上差异巨大。例如南亚后裔（South Asian descent）天生较难扩充皮下脂肪细胞的数量与体积，缺乏足够的“糖分储存蓄水池”，导致他们摄入糖分后往往产生更夸张的血糖尖峰，罹患代谢疾病的风险也更高。 --- ### [14:12](https://www.youtube.com/watch?v=3esF-pNAM9c&t=852s) 被奉为健康食品的升糖陷阱：水果的驯化与果汁真相 谈到戴上连续血糖监测仪（CGM）后最颠覆认知的食品时，Jessie 直指两大常被大众误认为极度健康的典型：**蜂蜜**与**葡萄**。 许多人认为水果是纯天然的、无害的，但 Jessie 揭示了一个残酷的现代农业现实：**当今超市里的所有水果早已不是大自然的原生样貌，而是人类数千年来人工育种选择（Human breeding）的产物**。这就好比人类通过千百年的繁育，把灰狼培育成了吉娃娃或金毛寻回犬一样，现代水果也是将野生酸涩浆果驯化成的产物——去除了坚硬的种子，体积被无限放大，变成了一个个纯粹爆汁的“微型糖袋”。 ```mermaid flowchart LR accTitle: 完整水果与果汁的代谢差异对比 accDescr: 对比全果与果汁在纤维和消化吸收路径上的不同 subgraph WholeFruit["完整水果 (Whole Fruit)"] W1["天然果糖/葡萄糖"] W2["完整膳食纤维结构"] W1 & W2 --> W3["延缓胃排空与小肠吸收"] W3 --> W4["血糖平缓释放"] end subgraph ProcessedJuice["压榨果汁 (Juice)"] J1["机械榨汁去渣"] --> J2["剥除保护性纤维"] J2 --> J3["仅剩糖水混合液"] J3 --> J4["瞬时涌入血液导致剧烈尖峰"] end ``` 关于水果的升糖差异与摄入雷区： - **水果糖分分级**：浆果类（如草莓、蓝莓、树莓）含糖量较低，引发的血糖波动较小；而热带水果（香蕉、芒果、木瓜）以及现代无籽葡萄则属于极高糖分水果。 - **全果与果汁的本质区别**：吃完整的水果尚可接受，因为其中含有的天然膳食纤维像防护网一样，能减缓肠道对糖分的吸收速度。 - **果汁无异于可乐**：一旦将水果去渣榨成果汁，所有保护性纤维被彻底剥离，剩下的只是一杯浓缩的“果糖葡萄糖水”。其在体内的升糖破坏力与直接喝下一听可口可乐毫无二致。人们常常产生“橙汁来自橙子，所以必然纯天然无害”的道德许可幻觉，却忽视了汽水罐里的白砂糖同样提取自纯天然的甜菜或甘蔗。“糖的来源根本无所谓，全都是植物提取出来的；真正致命的是糖的**浓度**以及它所处的**介质结构**。” --- ### [16:36](https://www.youtube.com/watch?v=3esF-pNAM9c&t=996s) 淀粉分子的伪装与代糖的选择策略 针对 Steven 提出的疑问——“葡萄尝起来很甜所以升糖快我能理解，但为什么面包、白米饭这些一点也不甜的食物，也会引发恐怖的血糖飙升？”Jessie 进行了分子层面的化学拆解： - **葡萄糖本身并不是甜味的来源**：人类味蕾感知到的强烈甜味主要来自于果糖（Fructose）。 - **淀粉（Starches）的本质是纯葡萄糖长链**：面包、意面、大米、土豆、燕麦等淀粉类主食，在微观层面是由成千上万个葡萄糖分子手拉手构成的长链。尽管它们咀嚼时没有甜味，但一进入消化道，消化酶就会以极快的速度将连接键“啪”地切断，瞬间向血液中释放出海量的游离葡萄糖分子，从而引发剧烈的血糖尖峰。 - **蔗糖（Sucrose）的双重特性**：水果和精制白糖中的主要成分是蔗糖，它由一半葡萄糖和一半果糖结合而成。其中的果糖提供了极高的甜度（但不直接推高血糖监测仪上的数值），而葡萄糖则负责引发剧烈的血糖飙升。 对于“尝起来甜却不升糖的食物”，代糖（如甜叶菊 Stevia、阿斯巴甜 Aspartame 等）提供了完全不同的代谢路径。Jessie 明确给出了极其实用的权衡建议： - 虽然代糖并非绝对的健康补品（喝白开水永远优于无糖饮料），但与一听含有 30 克真糖、会引起断崖式血糖胰岛素剧烈震荡的普通可乐相比，**无糖无热量的代糖饮料在代谢损伤层面上远远优于真糖饮料**。 - Jessie 直言：“我个人永远不会去喝含真糖的常规汽水，如果一定要喝，我始终 100% 选择无糖汽水。” --- ### [18:25](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1105s) 击碎神话：世界上根本不存在所谓的“好糖” 对话探讨了大众在健康饮食中最大的误区之一：是否存在所谓的“好糖”（Good Sugar）？ Jessie 斩钉截铁地回答：“**根本没有**。” 大众总有一种根深蒂固的健康错觉：早晨自制的一杯“鲜榨水果冰沙（Smoothie）”里含有的是滋养身体的“好糖”，而下午茶里的那块“巧克力蛋糕”里装的则是肮脏有害的“坏糖”。人们理直气壮地喝着果昔，同时对蛋糕充满负罪感。 然而从生物化学的微观视角来看，这完全是一场自欺欺人的谎言： - **分子结构完全一致**：无论在昂贵的水果冰沙中，还是在精加工的巧克力蛋糕里，进入人体的糖分分子全都是毫无差别的**蔗糖（由葡萄糖和果糖构成的双糖）**。 - **体内代谢一视同仁**：人体肠道和胰腺没有能力、也不会去区分这些糖分子究竟是来自天然水果果昔还是来自工业精制蛋糕。一旦失去完整固体细胞壁纤维的束缚，这些糖分子在体内释放并引发的胰岛素激增与细胞氧化应激反应是完全一样的。 ### [19:06](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1146s) 糖的营销光环与代糖的好坏分类 所有糖在分子层面上本质上完全相同。无论是被健康营销镀上一层“天然健康光环”的蜂蜜、龙舌兰糖浆、枫糖浆，还是巧克力蛋糕里的白砂糖，进入人体后都是相同的分子。杰西（Jessie Inchauspé）建议大家与其自欺欺人地挑选所谓的“健康糖”，不如直接选择自己最喜欢的口味，并将其一律视为“甜点”对待——包括鲜榨水果昔，它并不会因为来自水果就更健康，其本质与巧克力蛋糕无异。 谈到代糖，并非所有人工甜味剂都一样： * **较为安全健康的代糖**：甜菊糖（Stevia）、罗汉果糖（Monk fruit）和阿洛酮糖（Allulose）。 * **存在较多健康隐患的代糖**：阿斯巴甜（Aspartame）和三氯蔗糖（Sucralose）。阿斯巴甜常见于无糖汽水中，而甜菊糖通常以小包装形式用于家庭冲调茶饮。 * **两害相权取其轻**：尽管阿斯巴甜饱受争议，但喝一罐含阿斯巴甜的无糖可乐，对血糖的破坏性依然远低于一罐含有30克真实添加糖的普通可乐。 --- ### [20:11](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1211s) 控糖不是节食：如何聪明地享受甜食与现代食物环境 当斯蒂芬（Steven Bartlett）好奇杰西平时是否使用甜菊糖时，杰西坦言自己平时不额外添加任何甜味剂，咖啡也只喝纯黑咖啡。斯蒂芬顺势调侃她是否连巧克力都不碰，杰西随即笑着打破外界对她的刻板印象，大方承认自己极其迷恋巧克力——她最爱的甜点是巧克力冰淇淋配布朗尼，再淋上巧克力酱并撒满巧克力碎屑。斯蒂芬打趣道：“这可一点都不‘控糖女神’。”杰西反驳称大众常误解她“反糖”：“我其实一点都不反对糖，我爱糖，我也经常吃碳水，但我希望大家掌握我所知道的知识——那就是**如何吃、何时吃**。” 斯蒂芬开玩笑说“播客到此结束，感谢大家收听”，杰西则严肃强调，控糖绝不是剥夺快乐的极端节食，而是依靠科学认知做出聪明选择。最关键的是不要将糖和甜点当成开启一天的早餐，比如清晨空腹吃含糖麦片配橙汁无异于直接吃甜点。从进化历史来看，人类祖先食用的野生水果含糖量远低于现代经过人工培育的水果，纤维更粗、更难消化；现代饮食环境极其恶劣，到处充斥着廉价、极易上瘾且高度精炼的淀粉和精制糖，人们彻底脱离了优质蛋白质、动物内脏、膳食纤维和健康脂肪，导致慢性病肆虐。 ```mermaid flowchart TD accTitle: 现代高糖饮食对身体代谢与疾病的恶性循环路径 accDescr: 展示了从高精制糖饮食到线粒体损伤、糖化、胰岛素升高及最终引发各种慢性病的完整生理病理机制。 subgraph S1["摄入与细胞损伤"] A["高糖与精制淀粉饮食"] --> B["频繁引发血糖骤升 (Spikes)"] B --> C1["破坏线粒体功能"] B --> C2["加速体内糖化反应 (Glycation)"] end subgraph S2["系统性病理反应"] C1 --> D["慢性炎症爆发"] C2 --> D B --> E["胰岛素过度分泌与胰岛素抵抗"] E --> D end subgraph S3["外显症状与疾病"] D --> F1["皮肤问题与加速衰老 (皱纹/痤疮)"] D --> F2["心脏病/痴呆/抑郁"] E --> F3["卵巢分泌雄激素过多 -> PCOS/不孕"] end ``` --- ### [22:41](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1361s) 血糖骤升、糖化反应与皮肤衰老 高血糖饮食与加速衰老之间存在紧密关联。尽管由于伦理原因无法进行长达数十年的前瞻性人体对照试验（例如让一组人30岁起每天经受血糖骤升直到80岁），但海量流行病学和机制研究表明，长期高血糖、高胰岛素水平的人群罹患心脏病、阿尔茨海默病（认知障碍）以及抑郁症的概率大幅上升。 在外观衰老和皮肤表现上，血糖骤升的影响尤为直观： * **皱纹与由内而外的糖化**：护肤品行业普遍宣传抗氧化以对抗外源性“糖化”（Glycation），但外用抗糖无法解决根本问题；真正的核心在于通过平稳血糖实现“由内而外”的抗糖化，这是预防皱纹最直接的方式。 * **皮肤是身体内部环境的镜子**：湿疹、银屑病、痤疮和玫瑰痤疮等皮肤问题均是全身性慢性炎症的外在投射。 * **炎症级联反应**：每次血糖飙升都会直接损伤线粒体、触发糖化并迫使胰岛素大量释放，这三重机制都会急剧推高体内炎症水平，进而诱发或加重易感人群的皮肤病变。 --- ### [25:11](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1511s) 血糖、胰岛素与女性多囊卵巢综合征（PCOS） 针对年轻人日益严峻的生育困境，杰西指出血糖失衡和胰岛素抵抗是导致不孕的核心推手之一。研究证实，人体胰岛素抵抗程度越高，不孕的几率就越大；在女性不孕的首要诱因——多囊卵巢综合征（PCOS）患者中，高达60%同时伴有严重的胰岛素抵抗。 胰岛素与女性激素紊乱的深层生化机制如下： * **雄激素生成刺激**：当女性体内充斥过量胰岛素时，会直接向卵巢发出错误信号，促使其分泌过量睾酮（Testosterone，男性性激素）。 * **体征异化与停经**：过高的睾酮会导致女性出现痤疮、雄性脱发、下巴及面部异常毛发增生（多毛症），甚至导致排卵障碍与月经完全中断。 * **避孕药的治标陷阱**：临床上常使用口服避孕药调理PCOS，避孕药本质上是外源性雌孕激素，它只是在表面上“压制”了雄激素带来的症状，并未解决体内睾酮过高和胰岛素抵抗的根源。许多女性在停药备孕时，由于基础代谢问题从未好转，月经紊乱和不孕会立刻卷土重来。 * **PCOS的本质争议与逆转案例**：医学界对PCOS存在争议，部分人视其为不可更改的遗传病，而杰西等人则认为它大多是由高胰岛素驱动的代谢症候群。杰西透露，在她第二本书的研究中，三位参与控糖实验的女性仅通过坚持践行几项控糖小技巧短短一个月，就成功恢复了自然月经并顺利受孕。而这一切转变的核心起点，正是从每天早晨的一顿**咸味早餐**开始。 ### [28:46](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1726s) 四大核心控糖技巧与“咸味早餐”法则 杰西·安乔斯佩（Jessie Inchauspé）归纳了她在第二本书《控糖革命：4周4个好习惯》（The Glucose Goddess Method）中提出的四大基石技巧：咸味早餐、每日一汤匙醋、餐前蔬菜开胃菜以及餐后运动。这四个习惯是从她总共十个控糖法则中精选出的核心。杰西强调，践行这些技巧的妙处在于，人们完全不需要放弃自己心爱的食物，也不用严苛地节食或做出剧烈改变，只需将它们“添加”进日常生活中。她生动地将这些习惯比作“揣在口袋里的小仙女教母”，随时召唤出来帮你压平血糖峰值。在她看来，咸味早餐与餐后散步这类行为，理应像“每天刷牙、涂防晒霜、多喝水”一样，成为每个人顺理成章的卫生习惯。 针对史蒂文·巴特利特（Steven Bartlett）“早餐是否完全不能吃糖”的疑问，杰西给出了极其坚定的肯定答复。她指出，晨起的第一餐对全天的代谢节律具有决定性影响。如果清晨的第一口食物引发了巨大的血糖峰值，人体全天都会陷入神经系统与代谢的紊乱：大脑机能受损、注意力涣散、陷入脑雾（Brain Fog），并且全天伴随着疲惫与难以抑制的食欲渴望。反之，一顿维持血糖平稳的“咸味早餐”必须以优质蛋白质为地基——例如鸡蛋、鱼肉、瘦肉、豆腐、坚果、乳制品、蛋白粉或前一晚的剩菜；再辅以优质脂肪（如特级初榨橄榄油、黄油或牛油果）；最后如果为了口感，可少量搭配面包或土豆等复杂淀粉。 必须杜绝的是传统观念中的“甜味早餐”：麦片谷物、玛芬蛋糕、鲜榨橙汁、格兰诺拉麦片以及浓缩果泥等。面对史蒂文试探性地询问“咖啡里加点糖行不行”，杰西断然拒绝。她解释道，如果真的渴望吃糖，最明智的策略是将甜食作为午餐或晚餐后的“甜点”享用。因为在正餐之后，消化系统内已有大量的蛋白质、脂肪与纤维作为缓冲屏障，此时摄入糖分对血糖造成的冲击幅度会大幅减弱。 - **四大核心控糖技巧（The 4 Core Hacks）**：咸味早餐（Savory Breakfast）、每日一勺醋（Vinegar once a day）、餐前蔬菜（Veggie starters）、餐后活动（Moving after eating）。 - **咸味早餐构筑公式**：充足蛋白质（核心支撑） + 优质健康脂肪（饱腹感） + 少量淀粉（可选，仅为风味配料）。 - **甜食进食时机策略**：切忌空腹单吃；应作为丰盛正餐后的甜品摄入，利用肠道内既有食物延缓葡萄糖吸收速率。 --- ### [31:11](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1871s) 血糖过山车、多巴胺依赖与渴望怪圈 杰西为史蒂文拆解了为什么一口甜味早餐会演变成全天的“血糖过山车”（Glucose Rollercoaster）。当高糖食物进入空荡的肠胃，血糖会剧烈飙升；为了保护机体不受高糖毒害，胰腺迅速分泌大量胰岛素将血糖压下，造成随之而来的反应性低血糖（Glucose Crash）。科学研究表明，在血糖骤降的区间内，人类大脑中的“渴望中枢”（Craving Center）神经元活动会急剧活跃，如同在脑中不断大喊：“史蒂文，快去吃糖！”这种生理机制是无法仅靠意志力克制的。于是人们本能地再次抓起含糖零食，导致血糖再次飙升，全天彻底陷入恶性循环。 ```mermaid flowchart TD accTitle: 甜食早餐引发的恶性循环机制 accDescr: 展示从清晨甜食摄入到胰岛素过量分泌、血糖崩跌、大脑渴望中枢激活并再次摄入糖分的恶性闭环流程。 subgraph Phase1["晨间失衡阶段"] A["甜味早餐（麦片/果汁/甜点）"] --> B["血糖急速飙升（Glucose Spike）"] B --> C["胰岛素大量分泌，压低血糖"] end subgraph Phase2["渴望触发阶段"] C --> D["血糖崩跌骤降（Glucose Crash）"] D --> E["大脑渴望中枢被强制激活"] end subgraph Phase3["全天恶性闭环"] E -->|"无法用意志力抵抗"| F["抓取含糖零食/高碳水补能"] F --> B end ``` 史蒂文分享了切身的困惑：尽管夜间睡眠通常能让血糖基线重置归零，但他经常发现自己一旦在某天吃了胡萝卜蛋糕，当晚晚餐就会继续想吃，第二天醒来依然渴望甜食；这种食欲爆发甚至会在几个月平稳期后，以连续一到两周的狂暴“暴食期（Splurge）”形式成团出现。杰西证实了这种现象的生理基础：第一，甜味极易成瘾，它会在脑内诱发剧烈的多巴胺冲流（Dopamine Rush）；第二，每一次血糖峰值都在破坏机体的饥饿调节激素；第三，环境因素的诱惑不容忽视。 两人探讨了打破这一恶性循环的物理开关。史蒂文谈到，每当他陷入渴望碳水化合物的怪圈时，一场高强度的剧烈力量训练往往能瞬间“切断”食欲，让他对甜食与精制碳水毫无兴趣。杰西表示这在神经生物学上完全合理：运动引发的内啡肽与多巴胺分泌，成功替代了大脑原本向糖分索取快感的通路。此外，杰西给出了衡量早餐是否达标的黄金标准——一顿合格的咸味早餐必须能提供长达 4 小时的平稳饱腹感，而吃甜味早餐的人通常在进食 2 小时后就会因低血糖而再次饥肠辘辘。 - **4小时饱腹感法则**：衡量早餐饮食结构的客观指标；若餐后2小时即感到饥饿与心慌，说明该餐缺乏蛋白质与脂肪，碳水/糖分占比过高。 - **多巴胺替代假说**：通过大重量力量训练或高强度运动产生多巴胺与内啡肽，能够有效打破由糖分驱动的大脑快感成瘾循环。 --- ### [34:58](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2098s) 间歇性断食的性别差异与“压力堆叠”陷阱 针对史蒂文提出的断食疑问，杰西澄清了一个核心逻辑：不管你选择何时打破断食（无论清晨 8 点还是下午 4 点），**破断食的第一餐必须是咸味**。当人体处于断食状态时，消化系统极度敏感且处于排空状态，此时摄入的任何营养素都会闪电般涌入血液循环。若此时食用高糖或精制碳水，引发的血糖海啸将比平时严重数倍。 聊到间歇性断食（Intermittent Fasting）本身的利弊，杰西给出了极具穿透力的辩证视角。她指出，断食在临床上对男性的效果通常显著优于女性。对于女性而言，过于激进的断食极易扰乱内分泌轴并引发激素紊乱，甚至导致闭经。杰西强调：“断食本质上是一种施加在机体上的压力源（Stressors）。”尽管微量的毒物兴奋效应（Hormesis）对细胞自噬与清理衰老细胞有益，但现代人普遍面临严重的“压力叠加”危机：高强度工作、抚养孩子的重压、过量咖啡因，再加上一周三次的高强度间歇训练（HIIT）、蒸桑拿、冷水浸泡（Cold Plunge）以及断食。 当女性在承受多重生理与心理负荷的同时还要强推断食，身体便会拉响最高生存警报，以停止排卵和月经紊乱作为抗议。因此，杰西个人仅在度假、身心完全松弛时偶尔尝试跳过一餐。史蒂文坦言自己日常直到下午四五点才吃第一顿饭，中途仅喝一杯黑咖啡却感觉精力充沛；杰西对此表示，倾听身体的真实反馈是唯一准绳——如果断食让你神清气爽，那完全可行；但若伴随头晕、烦躁与低血糖虚弱，则必须立刻停止。更重要的是，断食 16 小时绝不能成为进食窗口狂吃垃圾食品的借口。 - **断食第一餐铁律**：消化道处于排空受体高度敏感状态，严禁以果汁、精制烘焙破断，必须以咸味膳食纤维与蛋白质启动。 - **压力叠加综合征（Stressor Stacking）**：将咖啡因 + 职场压力 + 剧烈运动 + 极端温差暴露 + 长时间断食无序重叠，会导致皮质醇失控与内分泌崩塌。 - **身体自我监控指标**：出现头晕目眩（Light-headedness）、极端焦虑或女性月经异常，是机体无法承受当前压力负荷的直接信号。 --- ### [36:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2219s) 卡路里神话：从弹式量热计谈能量与代谢的脱节 在谈及主流减重常依赖的“热量限制（Calorie Restriction）”时，杰西承认减少卡路里确实能让人掉秤，但她随后用一个生动而极具讽刺意味的科学史故事揭开了卡路里定义的局限性。 杰西引导史蒂文回忆卡路里在一百多年前被发明时的测量方法——“弹式量热计”（Bomb Calorimeter）。如果科学家想要测定史蒂文最爱的胡萝卜蛋糕含有多少大卡，传统的操作流程是：将这块胡萝卜蛋糕密封放入一个特制金属罐中，随后将金属罐沉入装满水的水族箱内，接着在密闭罐内点火彻底焚烧这块蛋糕，最终通过测量水族箱中水温升高的度数，来换算出它释放的热量值。卡路里的本质，仅仅是“食物在体外被彻底烧成灰烬时释放的热能”。 杰西一针见血地指出，如果将三个高脂肪的新鲜牛油果放进同样的盒子里点火焚烧，水温升高的幅度可能与这块胡萝卜蛋糕完全一致。在纯粹的物理卡路里算法下，二者被标注为等同的数字；然而进入人体后，牛油果所带来的健康脂肪、微量元素、纤维素以及极为平缓的血糖胰岛素反应，与胡萝卜蛋糕引发的血糖暴冲、胰岛素骤升、脂肪储存信号和多巴胺渴望有着天壤之别。这种将生物代谢等同于物理燃烧的热量计算方式，正是导致现代营养学长久以来陷入误区、让人忽视食物内在生物学质量的关键根源。 - **卡路里的物理学本质**：卡路里测量的是食物在密闭容器内完全氧化燃烧释放的热能（水温上升幅度），而非人体生物酶解与代谢转化的真实路径。 - **代谢不等价性示例**：相同卡路里的胡萝卜蛋糕（精制糖/精制面粉）与三个牛油果（健康单不饱和脂肪/膳食纤维），在体外释放的热量读数可以完全相同，但对人体胰岛素分泌、脂肪合成信号与细胞衰老进程的影响截然相反。 ### [38:12](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2292s) 卡路里并非万能：食物分子结构与血糖控制 卡路里只是一个物理学概念，用来衡量食物燃烧时释放的能量，但它完全无法反映食物进入人体后的生化反应。同样是摄入热量，一块胡萝卜蛋糕可能会引发剧烈的血糖尖峰，诱发体内炎症、加速衰老并刺激大量胰岛素分泌；而吃下等热量的三个牛油果，身体的血糖却能保持平稳，体感也舒适得多。假设两个人都维持每天 2000 大卡的饮食，一个人摄入平稳血糖的食物，整天精力充沛、没有剧烈的食欲渴望，大脑清醒且不容易饥饿；另一个人却全是引发血糖骤升骤降的食物，整天备受煎熬，不仅持续感到饥饿、食欲反扑，还伴随着脑雾和高胰岛素状态。 因此，单看卡路里远远不够，必须让大众了解食物里的分子结构。对于想要减脂、少吃点的人来说，最轻松的方法恰恰是专注于稳定血糖——当血糖不再剧烈波动，体内的饥饿激素会自然重塑平衡，对高糖高脂食物的渴望大幅减少，少吃也就变成了水到渠成的事。 ```mermaid flowchart TD accTitle: 相同卡路里对身体的不同代谢影响 accDescr: 对比摄入等热量的高升糖食物与低升糖健康脂肪食物对身体产生的截然不同的生理反应。 subgraph HighSpike["高升糖食物（如：胡萝卜蛋糕）"] A1["摄入大量糖分/精制碳水"] --> B1["血糖剧烈飙升 (Spike)"] B1 --> C1["胰岛素大量释放 + 炎症反应"] C1 --> D1["脑雾、频繁饥饿、强烈食欲反扑"] end subgraph Steady["稳糖食物（如：3个牛油果）"] A2["摄入健康脂肪与膳食纤维"] --> B2["血糖平稳平缓"] B2 --> C2["饥饿激素自然重塑平衡"] C2 --> D2["精力充沛、思维清醒、轻松控制饮食"] end ``` ### [39:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2354s) 改变人生的真实案例：从不孕到逆转二型糖尿病 当主持人 Steven Bartlett 问及读者反馈中那些最触动人心的案例时，Jessie 提到了两大类人群。第一类是备孕与生育困境的女性。生育之路异常艰辛，很多原本正准备接受极具侵入性且痛苦的生育治疗的女性，仅仅通过尝试这些稳糖技巧便自然受孕成功。 第二类则是长期慢性病患者的逆转。曾有一位年过五旬的男子，大半辈子都与糖尿病为伴，长期依赖大剂量的药物和胰岛素治疗。由于患二型糖尿病太久，他内心早已认命，做好了随时可能面临截肢和失明的心理准备——这是长期二型糖尿病常见的恶化结局。令 Jessie 痛心的是，他的主治医生从来没有向他解释过他究竟为何会得糖尿病，只是机械地开药、打胰岛素。 直到读了 Jessie 的书，这名男子才真正明白糖尿病的底层病理机制。他开始实践控糖技巧，仅仅用了一年时间就彻底逆转了二型糖尿病，连他的医生们都惊呼不可思议。后来他给 Jessie 发来了一封长信，动情地写道："现在，我终于能活着看到我孙辈的婚礼了，非常感谢你。" - 现代社会充斥着令人致病的有毒加工食品，人们普遍深陷恶性循环却不知如何脱身。 - 绝大多数人都渴望健康，但这名男子过去为了"健康"，曾长期食用所谓的"低卡米饼"、"水果冰沙"和"低脂酸奶"——这些自以为健康的食品反而是推高血糖的元凶。缺乏正确的知识，再努力也无法改变现状。 ### [40:55](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2455s) 别用糖分喂养孩子：走出育儿的饮食误区 许多新手父母出于焦虑，总是担心孩子不吃东西，哪怕是高糖食物，只要孩子肯吃就全盘接受，甚至抱有"小孩子代谢快、长大就好了"的心态。对此，Jessie 发出严正警告：二型糖尿病过去曾被认为是专属成人的慢性病，但如今临床上甚至出现了 5 岁就确诊二型糖尿病的患儿。 很多家长无奈地向 Jessie 抱怨："我知道早餐应该给孩子吃鸡蛋，但他们哭着闹着非要吃含糖麦片，我根本招架不住。" Jessie 尖锐地反问："如果孩子哭着闹着跟你要香烟抽，你会给他们吗？" 父母有责任对垃圾食品说不，更要以身作则。如果父母自己早餐还在喝橙汁、吃甜麦片，根本没有威信说服孩子。 给孩子喝鲜榨橙汁尤其糟糕，那是一记直冲血液的纯糖重击，会直接诱发情绪失控、发脾气、嗜糖渴望以及随后的低血糖虚脱。Jessie 坦言，虽然自己目前没有孩子，谈这些容易被家长吐槽"站着说话不腰疼"，但她未来的家里绝对一口橙汁都不会出现。 - 许多人担心过早限制甜食会导致孩子日后报复性暴饮暴食，事实恰恰相反：如果没有从小养成依赖糖分的习惯，孩子成年后根本不会对甜饮料产生病态渴望。 - Jessie 分享自己的母亲年轻时曾对健怡可乐成瘾，因此家里从来不买苏打汽水，这导致她成年后极为排斥碳酸饮料。Steven 也深有共鸣，从小家里只喝白开水，这让他一生都保持着只喝水的健康习惯。 ### [43:38](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2618s) 血糖波动与家庭关系：扎巫毒娃娃的婚姻实验 父母控制好血糖不仅有利于孩子，更能拯救家庭氛围。很多父母反馈，一旦他们通过稳糖技巧稳定了血糖，整个人面对孩子哭闹时变得更加平和淡定（"Zen"），心理耐受力更强，能够为全家做出理智的选择；而当孩子跟着改变饮食后，情绪也变得沉稳乖巧。 血糖甚至直接左右了夫妻关系的亲密与紧张。Jessie 分享了一项由科学家设计的耐人寻味的婚姻研究：研究人员招募了 300 对夫妻，给每个人发了一个代表自己配偶的"巫毒娃娃"（Voodoo doll）。在为期六周的实验中，只要伴侣做出了惹恼自己的举动，受试者就在代表对方的娃娃身上扎一根针。实验结束后，科学家收回所有娃娃清点针的数量，并测定了受试者的血糖波动状况。 结果显示，那些血糖波动更大、尤其是血糖尖峰后频繁出现"反应性低血糖"跌落的受试者，在伴侣的巫毒娃娃身上扎的针显著更多。科学家推测这与一种名为酪氨酸（Tyrosine）的神经递质密切相关：血糖坐过山车越频繁，体内的酪氨酸水平就越低，而酪氨酸对维持情绪稳定至关重要。你吃进嘴里的食物，正在潜移默化地塑造你的性格、脾气以及你看待他人行为的方式。 ```mermaid flowchart LR accTitle: 血糖波动对情绪与人际关系的生化影响机制 accDescr: 展现从摄入高糖食物到血糖骤降、神经递质受损，最终引发情绪烦躁并在伴侣巫毒娃娃上扎针的因果链条。 A["高升糖饮食"] --> B["血糖尖峰后急剧跌落"] B --> C["神经递质（如酪氨酸）失衡"] C --> D["情绪失控、烦躁易怒"] D --> E["巫毒娃娃扎针增多 / 婚姻矛盾加剧"] ``` ### [45:43](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2743s) 掌控血糖才能掌控人生：专注力与终极自律 Steven Bartlett 由此引申到自律的本质：人的整个人生都是由日复一日的习惯塑造的。无论是想要走向健康、幸福还是事业成功，都离不开持续的专注力与意志力——无论是选择走向哑铃健身，还是打开电脑专注工作。 Jessie 极为赞同这一点。现实中，太多人沦为食欲渴望和慢性疲劳的奴隶，终日挣扎却无力活成理想中的自己。通过稳糖技巧摆脱这种恶性循环，能让人重新夺回身体的掌控权。哪怕只是做一个微小的改变——把早餐换成咸味营养早餐，就能彻底扭转一整天的状态： - 不再经历上午 11:00 的精力耗竭，不再需要灌下四杯咖啡续命，也不会在会议中精神萎靡。 - 彻底摆脱下午 3:00 恨不得直接躺在地板上睡一觉的断崖式疲惫，不再整日神经质地翻箱倒柜找糖吃。 - 血糖尖峰与严重的脑雾（Brain fog）直接挂钩，而脑雾是一种极具破坏力的症状，会彻底扼杀人的行动力。Jessie 坦言："如果我没有掌控好自己的血糖，我绝对不可能完成我今天所做的这些工作。" ### [47:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2839s) 控糖妙招二：每天一汤匙醋 Jessie Inchauspé 和主持人 Steven Bartlett 回顾了此前提到的第一个控糖技巧——咸味早餐，接着深入探讨了第二个核心技巧：餐前喝醋。尽管 Steven 坦言自己上一次听到这个方法时感觉有些被劝退甚至反感，但 Jessie 强调这是最关键的技巧之一，其最大魅力在于“极度简单、性价比极高”（"big bang for your buck"）。具体的做法是在一天中最丰盛的一餐前，将一汤匙醋倒入一大杯水中稀释后饮用。 醋中起关键作用的成分是乙酸（醋酸，acetic acid）。它能够与消化酶相互作用，在完全不需要额外意志力或改变饮食内容的情况下，将该餐引起的血糖峰值降低多达 30%。这能直接减轻随后的血糖骤降，从而减少强烈的食物渴求和餐后疲惫感。 针对醋的选择和饮用细节，Jessie 做出了解释与幽默的提醒： - **种类不限**：普通白醋、苹果醋均可，只要是厨房烹饪用的即可；Jessie 幽默地提醒：“如果是放在卫生纸旁边的清洁用醋，那绝对不行。” - **必须稀释**：加一大杯水稀释是为了保护牙齿牙釉质，直接像喝烈酒那样“干杯”（shot）可能会让牙医非常生气。 - **饮用时间**：建议在正餐前 10 分钟左右饮用完毕。 --- ### [48:37](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2917s) 控糖妙招三：蔬菜先行的纤维滤网机制 第三个控糖技巧是“蔬菜开胃菜”（Veggie starters）。Jessie 指出，全球许多传统饮食文化中早就暗合了这一智慧：意大利人在正餐前吃开胃前菜（Antipasti），法国人开餐先吃生蔬菜沙拉（Crudités），中东地区的人们就餐时则会先抓上一大把新鲜香草。 现代科学揭示了这一传统背后的生理机制：蔬菜富含膳食纤维（"she's the best"）。当纤维首先进入空腹的消化道时，它会在肠道内壁形成一层黏性网状的保护屏障（fibrous mesh）。随后进入的淀粉和糖分就无法迅速穿透肠壁涌入血液循环，从而显著延缓了葡萄糖被吸收到血液中的速率，抚平了血糖峰值。如果佩戴动态血糖仪（CGM），任何人都可以通过在餐前吃一小盘胡萝卜、菠菜、西兰花或圣女果来亲眼见证这一效果；更棒的是，它能让人保持更长时间的饱腹感。 ```mermaid flowchart TD accTitle: 蔬菜先行控糖原理 accDescr: 解释先吃蔬菜形成的纤维网如何减缓后续葡萄糖吸收并抚平血糖曲线 subgraph Step1["餐前第一阶段"] A["先吃蔬菜开胃菜<br/>（富含膳食纤维）"] --> B["在小肠内壁形成<br/>保护性纤维网（Fibrous Mesh）"] end subgraph Step2["正餐后续阶段"] C["摄入淀粉与糖类"] --> D["阻隔延缓葡萄糖吸收"] B -.-> D D --> E["血糖峰值平缓降低<br/>饱腹感更持久"] end ``` --- ### [49:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2999s) 控糖妙招四：饭后活动 10 分钟与“饭气攻心”的真相 第四个技巧是餐后运动。Jessie 建议在吃完饭后活动身体和肌肉 10 分钟。这不需要高强度训练，收拾房间、遛狗、跟着音乐跳几首歌，甚至在办公室坐着工作时在桌底做踮脚尖的提踵动作（calf raises）均可。小腿上的比目鱼肌（soleus muscle）在吸收利用葡萄糖方面效率极高。骨骼肌就像人体的“葡萄糖垃圾倾倒场”（glucose dumps），肌肉收缩得越多，从血液中吸收用作能量的葡萄糖就越多。 Steven 随即提出许多人餐后常出现“饭气攻心 / 食物昏迷”（food coma），这种犯困发懵的状态恰恰与理想的身体机能背道而驰。Jessie 解释说，大鼠实验显示，剧烈的血糖波动会导致神经元之间的信号传导速度显著放缓，大脑运转整体变慢；在人类身上，这种机制很可能引发了典型的“脑雾”（brain fog）。此外，过大的血糖尖峰会导致线粒体过度负荷而筋疲力尽，通常在饭后 90 分钟左右让人陷入极度疲倦。只要通过这些控糖技巧抚平血糖尖峰，饭后的昏沉感就会大大减轻，让人精力充沛地继续工作生活。 --- ### [51:55](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3115s) 2700 人四周控糖实验：惊人的自愈力与减脂逻辑 在 Jessie 所著的《控糖革命：工作表》（*The Glucose Goddess Method*）第 7 页中，记录了她在 2019 年发起的一项涉及 2700 人的试点实验。参与者来自全球 110 个国家，年龄跨度在 20 至 70 岁之间。实验采用循序渐进的方式，在四周内逐步叠加这四项技巧，而不强迫参与者少吃、戒糖、戒酒或戒碳水： - **第 1 周**：每天坚持吃咸味早餐； - **第 2 周**：继续保持咸味早餐，同时增加每天一杯醋水； - **第 3 周**：在前两周基础上，加入每天一次蔬菜开胃菜； - **第 4 周**：叠加饭后活动 10 分钟。 四周后的自测问卷数据显示出显著的改善： - **90%** 的人食物渴求（cravings）明显减少； - **90%** 的人精力状态提升，疲倦感降低； - 睡眠、激素平衡、皮肤状态、情绪甚至糖尿病指标均展现出可观的改善。 对于约 40% 有减重需求且在未限制卡路里的情况下实现体重下降的现象，Jessie 阐明了其生理逻辑：减重虽然不是控糖的直接目标，但平稳的血糖会关闭大脑强烈的觅食渴求冲动，降低饥饿感，同时促使**胰岛素**水平下降。胰岛素是人体的“脂肪储存与合成激素”，只要高浓度胰岛素存在，机体就无法分解脂肪；当胰岛素降下来后，身体才真正获得了燃烧已储存脂肪的机会。 --- ### [54:49](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3289s) 解锁更多技巧：进食顺序、给碳水“穿衣服”与咸味零食 为了满足观众对完整 10 个控糖技巧的好奇心，Jessie 进一步拆解了其余的法则： - **正确的进食顺序（The Right Order）**：这是蔬菜先行概念的完整延伸。科学研究表明，在同一顿饭食物总量与成分完全一致的前提下，只要按照**先吃蔬菜纤维，再吃蛋白质与脂肪，最后吃淀粉和糖类**的顺序进食，该餐的血糖峰值最多可降低 **75%**。虽然这不等于该餐摄入的热量会自动凭空消失，但它能阻止两小时后暴食甜甜圈的冲动，间接阻断体重上升。 - **给碳水“穿衣服”（Clothes on Carbs）**：绝对不要“裸吃”（naked carbs）淀粉或纯糖类，因为它们进入肠道会瞬时转化为纯葡萄糖。如果吃面包，请给它“穿上衣服”——抹上牛油果（健康脂肪）或搭配煎蛋（蛋白质）；如果要吃胡萝卜蛋糕，可以配上一份希腊酸奶。 - **选择咸味零食（Savory Snacks）**：如果两餐之间腹中空空确实需要加餐，务必选择咸味、高蛋白或健康脂肪的零食（如坚果、奶酪），避开甜食带来的新一轮血糖过山车。 ### [56:53](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3413s) 控糖小窍门：甜食作为餐后甜点与坚持吃完整水果 Jessie Inchauspé 进一步梳理了能够轻松融入日常生活的控糖法则。如果想吃甜食，最关键的改变在于食用的时机——绝不要在空腹时吃，而应将其作为正餐之后的甜点。Jessie 坦言，自己如果某天早晨特别渴望吃一块饼干或胡萝卜蛋糕，她会在路过心仪的烘焙店时买下来，但会一直留到午餐或晚餐后再享用。这种做法的核心并非将糖分彻底从生活中剥离，而是指导人们在正确的时间以正确的方式享受美食，从而有效平抑血糖峰值。 与此同时，针对日常水果的摄入，Jessie 再次强调了“吃完整水果”的不可替代性。无论是市售果汁、果干还是搅拌打碎的果昔，都会破坏植物天然的细胞壁与纤维网络，导致糖分被过快吸收。只有直接咀嚼完整的天然水果，果肉中自带的保护性膳食纤维才能完整发挥屏障作用，减缓糖分涌入血液的速度。 - **餐后享用甜食**：在摄入蛋白质、脂肪和纤维后再吃甜点，利用胃内已有的混合食物延缓胃排空与糖分吸收。 - **拒绝加工水果形态**：不榨汁、不烘干、不打碎成果昔，只吃完整形态的新鲜水果。 --- ### [57:29](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3449s) 社交媒体上的血糖图表背后的科学逻辑与传统饮食智慧 Steven Bartlett 问及 Jessie 在社交平台上发布的那些对比鲜明的血糖波动图表：这些数据究竟来自哪里？Jessie 澄清道，虽然图表上的连续血糖监测（CGM）曲线确实记录自她本人或团队成员的真实佩戴数据，但这些图表在本质上是对全球科学家已发表临床试验结果的“视觉化呈现”。例如，当一项严谨的大样本、双盲安慰剂对照试验验证了餐前饮用稀释醋能降低血糖峰值后，她会用自己的生理数据制作出一组对照曲线，将晦涩艰深的科学论文转化为大众一眼就能看懂的直观画面。她绝不会仅凭个人的单次进食反应（比如喝杯绿茶配颗杏仁）就轻率下结论或指导公众。 谈及最令受众震撼的内容时，Jessie 提到全球许多传统饮食搭配中蕴含的惊人控糖智慧。作为法国人，她举了经典奶酪拼盘的例子：单吃葡萄会引发剧烈的血糖尖峰，但如果一口葡萄搭配一口奶酪，血糖反应就会平缓得多——高脂肪与高蛋白的奶酪犹如为高糖碳水“穿上了一件防护衣”。类似的智慧在西班牙火腿配蜜瓜（ham and melon）、拉美传统的主食米饭配豆类（rice and beans）中比比皆是。另一个在网络上引发巨大反响的视觉对比，是“古老野生香蕉”与“现代超市香蕉”的对比图：野外祖先品种内部密布硬籽、果肉极少，而现代香蕉则是人类通过几百年人工育种制造出的高糖产物。此外，“先蔬菜、后碳水”的进餐顺序图表也打破了许多人的传统认知——人们原本以为食物在胃里会搅拌成一团、顺序无关紧要，但生理学实验证明，先吃纤维能显著构筑肠道阻隔层。Jessie 动情地表示，这些方法极其简易却成效卓著，她最大的心愿就是让全世界都掌握这些常识，甚至让自己“失业”，因为到那时控糖理念已彻底成为全民普及的公共卫生基石。 ```mermaid flowchart TD accTitle: 传统食物搭配与进餐顺序的控糖机制 accDescr: 展示蛋白质脂肪与膳食纤维如何延缓高升糖碳水的吸收速度 subgraph ProtectiveClothing["为碳水穿上防护衣"] A["高升糖碳水/水果<br/>（如单吃葡萄、白米饭、甜瓜）"] -->|单独摄入| B["葡萄糖快速吸收<br/>引发剧烈血糖尖峰"] C["蛋白质 / 优质脂肪<br/>（如奶酪、豆类、火腿）"] -.->|传统搭配混合| A C --> D["延缓胃排空与糖分释放<br/>平抑血糖波动"] end subgraph FoodOrder["进餐顺序的作用"] E["第一道：绿叶蔬菜/纤维"] -->|形成小肠黏膜纤维网| F["减缓后续碳水吸收速率"] G["后续：主食与碳水化合物"] --> F end ``` - **视觉化转化科研论文**：将复杂的同行评审临床试验通过 CGM 曲线做直观呈现，而非建立在单人轶事经验之上。 - **传统饮食的科学佐证**：法式奶酪配葡萄、蜜瓜配火腿、豆类配米饭均利用蛋白质与脂肪缓冲碳水吸收。 - **现代水果的人工改造事实**：祖先香蕉多籽低糖，现代水果经过人工高度繁育，含糖密度远超天然野生状态。 --- ### [01:01:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3679s) 苹果醋现场实测与日常实操指南 演播室工作人员送来了苹果醋与水，Steven Bartlett 开玩笑想要像喝烈酒那样直接“干杯”（shot）。Jessie 连忙制止，提醒醋的高浓度酸性物质会直接腐蚀牙釉质，极度不建议纯饮，必须用水稀释。然而 Steven 还是忍不住直接尝了一口纯苹果醋，酸得当场龇牙咧嘴。Jessie 笑着调侃：“要是你的牙医找麻烦，可不能赖到我头上！”她随后示范了正确的操作方法：只需在普通饮用水中加入一汤匙（约两个瓶盖的用量）即可。稀释后的淡醋水几乎尝不出刺鼻的酸味，Steven 喝下后直呼“完全感觉不到味道”。 Jessie 特别纠正了大众在购买醋时的消费误区：完全不需要花大价钱去买所谓的昂贵有机品、未过滤或特定高档品牌，哪怕是超市货架上最普通、最便宜的廉价白醋或烹饪醋，其核心活性成分——乙酸（acetic acid，醋酸）——所发挥的生理效能都是完全一致的。对于家里有患糖尿病却抵触改变饮食习惯的长辈，这是一种近乎零门槛的干预法：只需让他们在吃高碳水正餐前喝下一杯稀释醋水即可。同时，Jessie 严正提醒大众警惕商家的营销陷阱：随着控糖概念流行，许多大型食品饮料厂商开始推出打着“苹果醋健康饮品”旗号的瓶装饮料，配料表里却偷偷添加了苹果汁或精制糖，这与控糖初衷完全背道而驰。 - **标准饮用配比**：一大杯水中加入 1 汤匙（约 15 毫升，或约 2 瓶盖）食醋，进餐前几分钟喝完。 - **平价替代原则**：任何普通厨房食用醋均含有起效所需的乙酸，无需执着于昂贵的有机未过滤苹果醋。 - **警惕商业伪健康饮品**：杜绝购买任何添加了浓缩果汁或糖分的商业瓶装醋饮。 --- ### [01:03:56](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3836s) 内脏脂肪的危害与乙酸阻断酶切的生化机理 对话切入到醋对机体深层代谢的改善机制。Jessie 解释了内脏脂肪（visceral fat）与皮下脂肪（subcutaneous fat）的本质差异。人们日常用手能够捏起来、软乎乎的腹部游泳圈属于皮下脂肪；而内脏脂肪则深藏在腹壁肌肉层之下，紧紧包裹着肝脏、胰腺和肠道等核心器官。有严重内脏脂肪堆积的人，腹部往往呈现出坚硬且外凸的“啤酒肚”，外观上鼓胀却无法用手指捏出褶皱，这种深层脂肪具有极强的促炎性，是心血管疾病与代谢紊乱的高危导火索。研究表明，规律摄入乙酸有助于改善内脏脂肪蓄积、优化血脂与胆固醇指标。 更关键的是醋在消化道中的瞬时生化反应。Jessie 指出，进餐前摄入稀释醋，能将随后的**餐后血糖峰值削减高达 30%**，同时将**胰岛素分泌峰值同样降低最高 30%**。其背后的生物学原理在于酶的作用机制：人体在消化淀粉和复杂糖类时，胃肠道中分泌的消化酶就像一把把微型剪刀，快速将长链碳水化合物剪切成游离的葡萄糖单糖分子。而醋中的乙酸能够暂时性地使这些“微型剪刀”部分失活，大幅延缓淀粉被水解拆解的速度。Jessie 强调，控糖的核心奥义在于控制葡萄糖涌入血液的“速度”（velocity）；只要减缓葡萄糖分子的释放节奏，避免大量单糖瞬间蜂拥涌入毛细血管，就能从根源上化解胰岛素暴冲与细胞线粒体的超载危机。 - **内脏脂肪的特征**：深藏于腹肌下方、包裹重要脏器，表现为坚硬外鼓但无法被轻易捏起的腹部，健康危害远高于皮下脂肪。 - **双重峰值削减 30%**：餐前一汤匙醋可使进食后的血糖尖峰与胰岛素分泌量双双下降最多达 30%。 - **减缓消化速度的关键机制**：乙酸暂时抑制消化淀粉水解酶（微型剪刀）的活性，降低多糖转化为单糖并渗入血液的流速。 ### [01:05:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3959s) 糖与全身疾病：从阿尔茨海默病（“3型糖尿病”）到个体差异的现实 Steven 朗读了一段引人深思的网络语录，生动形象地揭示了糖在身体各处引发的不同病症： “婴儿大脑里的糖叫作 ADHD（多动症）；成人大脑里的糖叫作认知障碍症与阿尔茨海默病；眼睛里的糖叫作青光眼；牙齿里的糖叫作蛀牙；皮肤上的糖叫作衰老；睡眠里的糖叫作失眠；血液里的糖叫作糖尿病；而华尔街里的糖，则被称为价值数十亿美元的暴利产业。” Jessie 对此深表赞同，尽管这些疾病背后还有其他复杂因素交织，但高糖与血糖过山车无疑是核心驱动力之一。她特别指出了糖与阿尔茨海默病之间的惊人联系：一项长达 30 年的追踪研究表明，那些在 40 多岁中年时期空腹血糖水平偏高的人群，在步入 60、70 和 80 岁时患上阿尔茨海默病的概率显著升高。科学家进一步观察到，阿尔茨海默病患者大脑中出现的病理变化，与糖尿病患者体内的变化如出一辙——充斥着严重的慢性炎症（inflammation）、晚期糖基化终末产物（glycation）以及胰岛素抵抗（insulin resistance）。正因如此，越来越多的神经科学家与医学研究人员已直接将阿尔茨海默病称为“3型糖尿病”（Type 3 diabetes）或“大脑的糖尿病”。 面对这一结论，Steven 提出了普通人常有的困惑与委屈：许多患有多囊卵巢综合征（PCOS）或认知退化的患者平时并没有摄入很多糖分，而身边却总有一些肆无忌惮暴饮暴食甜食却依然看似健康的人。Jessie 坦言“生活本就是不公平的”。她分享了自身经历：过去剧烈的血糖飙升曾将她拖入严重的心理健康危机，出现痛苦的人格解体（depersonalization）发作，而身旁大量嗜糖如命的朋友却从无心理困扰。现实中既有人每天抽两包烟、喝两升橙汁却健康活到 120 岁，也有人生活极度自律却在 25 岁不幸患癌。她不是上帝，无法解开所有基因与命运的谜团，但统计学规律十分明确：在人群平均水平上，压平血糖峰值能切实降低代谢与退行性疾病风险；针对已受高血糖困扰的人群，运用控糖技巧往往能带来立竿见影的缓解与逆转。 - **中年空腹血糖与晚年风险**：研究显示 40 多岁时的基础空腹血糖偏高（医生常规晨起验血指标），是未来罹患阿尔茨海默病的重要独立危险因素。 - **阿尔茨海默病的大脑病理特征**：与外周组织糖尿病特征一致，核心为神经元胰岛素抵抗、慢性低度炎症以及蛋白质糖基化损伤。 - **全球化与成瘾性**：现代加工含糖饮料具有极强的成瘾性，只要被引入任何传统原生态社群，便会迅速风靡并推高炎症指标。研究者非常渴望在非洲哈扎族（Hadza）等原始部落中部署动态血糖仪（CGM），对比其空腹血糖与现代都市人群的基础代谢差异。 --- ### [01:09:42](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4182s) GLP-1 的天然机制与 Ozempic 狂潮：当代食品危机的反讽 谈到当下的医药热点 Ozempic，Steven 询问血糖与近来频频被提及的 GLP-1 究竟存在怎样的生理关联。Jessie 深入浅出地解释了人体消化道自带的天然调节系统：在消化道内壁潜伏着一类被称为“L细胞”（L-cells）的生物传感器。平日里它们处于静止状态，一旦我们进食（例如吃下一大盘意面），淀粉等营养物质进入肠道，L细胞便会立刻被激活并释放天然的 GLP-1 激素。 ```mermaid flowchart TD accTitle: GLP-1 激素在体内的双重调控作用机制 accDescr: 展示了进食后肠道 L 细胞释放 GLP-1，分别对下丘脑食欲和代谢储糖系统产生调控的通路 subgraph INTAKE ["进食阶段"] A["摄入食物（如碳水化合物）"] --> B["肠道 L 细胞传感器识别"] B --> C["分泌天然 GLP-1 激素"] end subgraph SIGNALS ["GLP-1 的双重靶向调控"] C --> D["神经中枢靶向：下丘脑饱腹感信号"] C --> E["外周代谢靶向：胰岛素与控糖应急反应"] end subgraph EFFECTS ["生理与组织反应"] D --> F["抑制食欲，停止继续进食"] E --> G["引导过量血糖转移"] G --> H["储存于肝脏、肌肉与脂肪组织"] end ``` 这种天然物质身兼两项重大使命：第一，向大脑中枢发送强烈的饱腹信号，提醒机体无需再塞进几磅食物；第二，协助机体迅速应对血糖峰值，督促胰岛素将外周游离葡萄糖有序转运至肝脏、肌肉和脂肪细胞中储存起来。 药企与科学家发现这一靶点后，决定研发外源性药物，为人体注入天然水平 10 倍、20 倍乃至上百倍剂量的 GLP-1 受体激动剂（如司美格鲁肽/Ozempic）。这种超生理剂量带来了两大剧烈结果：血糖暴跌与食欲彻底归零。药物迅速从原本针对严重 2 型糖尿病的降糖处方，演变为席卷全球的减重灵药。 然而，Jessie 对这种狂热持强烈的批判反思态度。她打了一个犀利的比方：“这就好比我们发现自来水有毒并正在杀死大众，但我们不去治理被污染的水源，反而发明了一种强效药物让人不再感到口渴！”今天的人类竟然必须依赖人工药物来对抗日常生活中的食物，只因身边的工业加工食品已经有毒到令人发病的程度。 - **肌肉流失危机**：使用此类 GLP-1 减肥药减掉的体重中，有多达 40% 实际上是极其宝贵的骨骼肌质量（muscle mass），而非单纯的体脂。 - **停药反弹陷阱**：临床数据显示，患者在停止注射后，平均会迅速反弹所减体重的 70%；更为严峻的是，反弹长回来的几乎全都是纯脂肪而非肌肉，使人体的基础代谢与健康状况陷入比服药前更恶劣的死循环。 - **用药期间的自救指南**：若确实病情严峻不得不依赖药物，必须每周保证至少三次高强度力量训练（weight training），并大量补充优质蛋白质，竭尽全力守住肌肉储备。 --- ### [01:14:03](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4443s) 结构性困局：商业利益、食物沙漠与监管破局 Steven 追问 Jessie，她反对的究竟是饱受肥胖折磨的患者服用 Ozempic 这类药物，还是造成这种恶果的外部环境？Jessie 明确表示，她绝非责怪那些走投无路需要药物救命的个体，她痛心的是整个社会体系的溃败——现代工业化食物供应系统已经全面异化，使得“阻止人们吃掉周围的食物”成了唯一的应急手段。 当探讨治理方案时，Jessie 指出了极度棘手的系统性矛盾： 1. **上市公司利益与商业闭环**：食品工业巨头的核心驱动力是向股东和华尔街负责，高糖和精加工是极低成本实现高诱惑力、高复购率的绝佳法宝。哪怕部分企业尝试推出低糖配方，往往也因消费者被长期驯化的味蕾不买账而遭遇商业挫败。 2. **强制立法与顶层监管**：解决之道必须依赖政府层面的严厉干预，例如针对所有零售食品设定明确的“最高添加糖上限”（Sugar caps），强制所有厂商站在同一起跑线上进行减糖改革。 3. **重构公众认知与概念纠偏**：必须在公共教育中明确界定：任何添加了游离糖的工业产品本质上都是“甜品/甜点”（dessert），绝对不可算作维持生命的日常真实食物（real food）。 4. **消除食物沙漠（Food Deserts）的社会不公**：在欧美许多贫困社区，居民在物理半径内根本无法买到新鲜蔬菜和优质肉类，货架上被碳酸饮料、高果糖浆零食与高度加工的速冻食品彻底垄断。 这绝非仅靠个人“意志力”就能摆平的困局，而是一场席卷公共卫生、农业补贴与跨国资本运作的全球性危机。随后 Steven 提到，当天早晨他在洗澡时听到播客中有人讨论，公众常将这种局面归咎于大药厂（Big Pharma）与超级食品工业串通一气的“暗黑阴谋论”，而 Jessie 正准备就这种阴谋论背后的商业现实与真实逻辑进一步展开剖析。 ### [01:15:18](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4518s) 商业激励与“完美疾病”：食品巨头与制药业的现实逻辑 Steven Bartlett 分享了自己对食品工业的一个反思：很多人倾向于把现代食品的问题归结为一个巨大的阴谋论，但事实往往只是纯粹的“商业激励机制（commercial incentives）”。他举了一个全球最知名苏打水品牌的经典研究案例：食品科学家们曾在配方中测试不同含糖量的销量表现，从 30 克、40 克、50 克到 60 克不等。虽然有人偏爱 30 克，有人嗜好 60 克，但数据显示能带来最高实际销售转化率（highest sell-through）的精准甜度是 42 克糖。作为一家公开上市、背负投资者回报压力的商业公司，其首要的核心 KPI 和 OKR 就是提高利润、赚取更多资金，否则企业就会被淘汰；因此，在饮料中加入 42 克糖并非出于恶魔般的动机，而是资本与算法自我优化的自然结果。 Jessie Inchauspé 对此深表赞同，并坦言自己年轻时也曾有过更愤世嫉俗的看法。她曾觉得 2 型糖尿病简直是食品行业和制药行业联合发明的“完美商业闭环”：一个人因为长期摄入劣质垃圾食品而患上糖尿病；患病后，医疗系统并不会强力制止你吃垃圾食品，而是给你开药来控制指标，让你误以为自己可以继续吃垃圾食品；随着病情发展，你需要加大药量，同时继续吃垃圾食品，直到最终走向死亡。然而现实远比这种黑白分明的阴谋论复杂得多。企业内部的员工和管理者并不想害死人或让人患病，但他们同时必须承担让公司生存和盈利的责任。如何在公众健康与商业盈利之间搭建桥梁，是当前社会极其棘手且尚未解开的难题。 - **42 克糖的销量极值**：知名汽水品牌通过实验证明，42 克的含糖量是在大众口感偏好与复购驱动力上取得最佳平衡的商业甜度点。 - **上市企业的核心驱动**：企业的生存逻辑受限于财务报表与投资人期望，决定了配方研发往往以最大化消费黏性为首要导向。 - **糖尿病的商业怪圈**：传统应对模式倾向于依赖药物抵消不良饮食习惯带来的后果，而非从根本上阻断高糖高加工食品的摄入。 ### [01:17:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4639s) 赞助商插播：能量崩溃的替代方案与寻找人生的“核心目标” 在访谈间隙，Steven Bartlett 提到了播客的赞助品牌 PerfectTed。他谈到自己作为投资人和日常饮用者，工作室的冰箱里常年备满这款饮料。对于经常需要连续主持数小时深度对话的播客主播而言，传统能量饮料往往会引发剧烈的精力崩溃（crashes），从而打断谈话的节奏。PerfectTed 选用抹茶（matcha）作为核心能量来源，能够在提神的同时避免能量骤降的恶性循环，并新推出了多汁水蜜桃（Juicy Peach）口味，为听众提供了专属折扣码。 随后，Steven 还介绍了与 Adobe Express 合作打造的“宣言方法（Manifesto Method）”。他指出，在采访了 300 多位嘉宾的过程中，最核心的问题往往是“你的初心是什么（What is your why）”。如果一个人不清楚自己的核心价值观与目标，就很容易沦为按照别人的意志生活。该项目旨在帮助创业者与普通人确立人生的北极星，并通过提交个人宣言的形式参与选拔，优胜者可获得 10,000 英镑奖励并受邀参加专属活动。 ### [01:19:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4754s) 更年期与血糖波动：激素衰退带来的代谢挑战 话题重新回到代谢生理机制上，Steven 询问血糖高峰与女性更年期（Menopause）之间是否存在关联。Jessie 证实了这个令人有些沮丧但必须面对的生理事实：女性一旦进入更年期，由于体内激素水平的变化，身体在面对完全相同的食物时，产生的血糖反应会比年轻时显著增高。这意味着代谢调节能力的自然下降，会导致血糖波动变得更加剧烈。 但 Jessie 同时也指出了积极的一面：多项临床研究显示，如果处于更年期的女性能够主动降低饮食中的添加糖、平抑血糖高峰，她们所遭受的一系列严重不适症状——包括最令人困扰的潮热（hot flashes）和失眠（insomnia）——都能得到实质性的缓解。饮食对女性度过这一人生艰难阶段的体验起到了决定性的缓冲作用。 ```mermaid flowchart TD accTitle: 更年期、血糖与症状的相互作用机制 accDescr: 展示更年期如何加剧血糖反应，以及控糖策略如何反向改善更年期症状 subgraph Hormonal_Shift["激素与代谢变化"] A["更年期阶段：雌激素等水平改变"] --> B["胰岛素敏感度下降"] B --> C["对同等食物产生更高的血糖高峰"] end subgraph Symptom_Aggravation["症状放大循环"] C --> D["潮热（Hot Flashes）发作加剧"] C --> E["夜间失眠与睡眠中断"] end subgraph Intervention["控糖策略干预"] F["减少添加糖 + 控糖技巧"] -.->|平抑波动| C F ==>|临床改善| G["更年期症状显著缓解"] end ``` ### [01:20:12](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4812s) 终结严重糖瘾循环：即时反馈胜过遥远的健康说教 Steven 进一步探讨了那些深陷糖瘾循环极端的人群：许多人身患临床肥胖，可能背负着严重的心理创伤（trauma）或遗传倾向，大脑对糖分的渴求就像无法自控的过山车。面对这些陷入绝望的人，究竟有什么切实的抓手可以提供给他们？ Jessie 剖析道，当一个人处于重度糖瘾状态时，他们其实是大脑神经化学与血糖波动的“受害者”。剧烈的血糖飙降会每隔两小时就强行激活一次大脑中的渴求中枢（craving center），发出“我必须立刻吃糖”的警报。打破这个生理死循环的方法并不是单纯依赖痛苦的意志力死撑，而是在屈服于糖瘾的当下，为碳水化合物“穿上衣服”： 1. **餐前缓冲**：在吃甜食前，喝一杯兑有一汤匙醋的水； 2. **纤维先行**：在甜点入口前，先吃一点西兰花、几颗圣女果、一根胡萝卜或一小把杏仁。 这样做能让大脑依然享受到糖分带来的多巴胺释放，但极大地削平了随后的血糖激增与骤跌，从而在物理上阻断下一次渴求中枢的高频激活。随着一整天内波动幅度的收窄，对甜食的强迫性冲动便会自然减退。 Jessie 诚恳地承认，有些人群受限于极其严苛的社会经济环境、生活重压或人际危机，当下可能确实无暇实践这些生活方式技巧。但对于大多数能接触到基础蔬菜、醋和咸味早餐原料的人而言，收效是立竿见影的。Steven 和 Jessie 一致强调，“预防疾病（prevention）”对于大众往往缺乏吸引力——告诉年轻人控糖可以预防几十年后的阿兹海默症，通常很难形成持续的自律动力；但如果告诉他们，控糖能够消除今天下午的困倦、减少今天的暴食冲动、提升今天的工作效率并在今晚睡个好觉，这种即时奖赏就会赋予人们坚持下去的巨大动力。 针对 Steven 提到自己在进行长达数小时的高强度播客对话前是否应当避免血糖峰值，Jessie 斩钉截铁地表示“100% 应该”。研究早已证实，早餐如果引发剧烈的血糖飙升，随后的认知测试表现会显著恶化。大脑完全依赖葡萄糖作为能量燃料，每一次剧烈的峰谷过山车，都会直接投射为大脑认知机能的起伏与衰退。 ### [01:23:25](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5005s) 大脑能量供给机制与“防飙升胶囊”的亮相 大脑虽然依靠葡萄糖作为能量来源，但这并不意味着在重要对话前灌下一大碗糖就能让思维更敏捷。杰西（Jessie Inchauspé）用浇花作了生动的类比：植物需要水分，但必须是稳定、适量的供给；如果一次性倾倒过量水分，植物就会被活活淹死。线粒体和人体也是同理，持续平稳的葡萄糖供给才是滋养，短时间内大量涌入的糖分只会让线粒体陷入应激状态，引发身体的连锁反应与机能紊乱。血糖剧烈震荡本身才是所有问题的根源。若想真正给大脑充能，应当选择一份富含蛋白质与优质脂肪的咸味早餐，或者在没有食欲时索性不吃。 ```mermaid flowchart TD accTitle: 葡萄糖供给对线粒体的影响对比 accDescr: 对比平稳葡萄糖供给与过量糖分涌入对线粒体和机体产生的不同生理结果 subgraph Steady["平稳供给模式"] A["平稳均衡的葡萄糖流"] --> B["线粒体高效运转"] B --> C["持续稳定的体能与清醒认知"] end subgraph Spike["过量暴饮暴食模式"] D["短时间内大量糖分涌入"] --> E["线粒体负荷过载与氧化应激"] E --> F["慢性炎症、糖化反应与能量崩溃"] end ``` 此时斯蒂芬（Steven Bartlett）注意到了面前桌上放着的一个蓝色小瓶子，念出瓶身上的名字：“Anti-Spike Formula（抗糖飙升配方）”。他打趣说自己甚至念不顺上面的字，杰西笑着发现自己不小心拿了一瓶法文包装的版本。这瓶补充剂包含 60 粒胶囊，胶囊外壳半绿半米色，里面装有粉末，包装上标明其能够将碳水化合物和糖分引发的血糖峰值降低最多达 40%。面对斯蒂芬的好奇，杰西解释道，这是她将两项前沿的生物化学科学发现浓缩封装后的成果。 --- ### [01:24:41](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5081s) 天然 GLP-1 促进剂与桑叶提取物：抗糖科学配方解析 现场气氛十分轻松，斯蒂芬一只手端着之前调配的醋水，另一只手拿着 Anti-Spike 胶囊，模仿起知名访谈节目《Hot Ones》里保罗·路德的经典网络迷因：“看看我们！谁能想到呢？”杰西调侃他是“葡萄糖男神（Glucose God）”，两人相视大笑，斯蒂芬更幽默地宣称自己一定要活到 150 岁，主要动力是想亲眼看看人类究竟能不能找到外星人。 笑谈过后，杰西详细拆解了该配方背后的两项核心科学发现： 第一项突破与肠道 L 细胞分泌的 GLP-1（胰高血糖素样肽-1）有关。柠檬之所以呈现鲜黄色，是因为其中含有一种名为**圣草次苷（Eriocitrin）**的强效抗氧化剂类黄酮。现代科研发现，圣草次苷能够有效刺激肠道内的 L 细胞，自然提高机体内源性 GLP-1 的分泌量。与制药巨头推出的高剂量合成药物不同，利用天然分子刺激内源性 GLP-1 可以在更温和安全的前提下平稳血糖、压制食欲并增强饱腹感。然而，普通人如果要摄入足以影响细胞的有效剂量，每天必须喝下整整 1.5 升的纯柠檬汁，这在现实中极难实现，因此提纯浓缩成为唯一可行的方案。 第二项突破则直接作用于消化环节，来自于**桑叶提取物（Mulberry Leaf Extract）**中富含的特殊活性分子 **DNJ（1-脱氧野尻霉素）**。餐前摄入 DNJ 后，它会在肠道中竞争性结合并抑制负责将复合碳水化合物剪切分解为单糖的消化酶（即杰西常形容的“分子剪刀”），从而直接阻断一餐中高达 40% 的葡萄糖被吸收入血。更关键的是，这一过程仅仅选择性拦截多余的葡萄糖，对食物中的维生素、矿物质以及蛋白质等营养素的吸收毫无阻碍。杰西强调，食物层面的控糖习惯（如先吃蔬菜、餐后散步）永远是核心，但若想挑选补剂，这种经过临床验证的靶向植物提取物，远比市面上噱头大于实质的黄连素（小檗碱）或苹果醋胶囊更为科学可靠。 - **圣草次苷（Eriocitrin）**：源自柠檬的黄色抗氧化剂，天然促进 L 细胞分泌内源性 GLP-1，调节饥饿素与饱腹感。 - **桑叶提取物（DNJ）**：竞争性抑制碳水化合物消化酶，单餐最高可减少 40% 的葡萄糖吸收入血，而不影响其他微量元素吸收。 --- ### [01:27:29](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5249s) 血糖与心理健康：十年追踪揭示代谢与重度抑郁的纽带 当被问及还有哪些尚未提及却至关重要的议题时，杰西分享了一项追踪长达 10 年的重磅队列研究。该研究纳入了 300 名受试者，在实验初始阶段，所有人体内均不存在胰岛素抵抗，也没有任何抑郁症病史。随着时间推移，持续频繁的血糖剧烈波动让部分受试者逐渐发展出了胰岛素抵抗。经过整整十年的长期跟踪，科学家得出了一个令人警醒的发现：那些在十年间患上胰岛素抵抗的个体，后续罹患重度抑郁症（Major Depressive Disorder）的概率近乎翻倍（增加了近两倍）。 虽然相关性并不等同于因果性，但这直接印证了代谢异常与精神神经系统之间千丝万缕的联系。杰西动情地回顾道，自己最初之所以投身于血糖生化机制的探索，正是源于多年前自身经历的心理与精神困境。斯蒂芬对此深表认同并补充，长期的高糖饮食在生理下游会触发一系列恶性连锁反应——高血糖不仅引发神经炎症，更会严重摧毁患者的深度睡眠结构，而糟糕透顶的睡眠本就是把人推向抑郁深渊的直接催化剂。 --- ### [01:28:44](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5324s) 恶性循环：睡眠障碍、晨起饥饿与空腹咖啡的应激反应 临床研究已明确表明，如果晚餐后出现巨大的血糖尖峰，身体在夜间将更难进入具有修复功能的深度慢波睡眠。杰西分享了自己的亲身体验：只要晚餐引起血糖飙升，第二天早晨醒来时胃部必定会发出抗议般的剧烈咕噜声（"gargling hunger"），整个人陷入极其饥饿与空虚的状态。由此，身体陷入了典型的恶性死循环：血糖紊乱破坏睡眠质量，而疲惫不堪的身体在次日应对葡萄糖的能力急剧衰退，胰岛素敏感度下降，引发更高的血糖尖峰与更为疯狂的碳水渴望。 ```mermaid flowchart LR accTitle: 血糖波动与睡眠恶性循环图 accDescr: 展示高糖饮食导致浅睡，进而引起疲劳、代谢耐受变差及恶性循环的过程 subgraph SleepCycle["日夜恶性循环"] A["高糖/高碳水晚餐"] --> B["夜间血糖尖峰与浅睡眠"] B --> C["次日清晨剧烈饥饿与皮质醇应激"] C --> D["胰岛素敏感度下降与更大血糖震荡"] D --> A end ``` 针对现代人普遍的咖啡习惯，杰西指出了一项往往被忽视的生理事实：即便是不加糖、不加奶的纯黑咖啡，由于咖啡因会激发机体的交感神经系统并释放皮质醇等应激激素，也会导致一部分敏感人群的血糖水平直线上升。那些在喝咖啡后容易感到心慌、烦躁或焦虑的人群尤其脆弱。如果前一晚没有睡好、身体处于耗竭状态，醒来后立刻空腹摄入黑咖啡无疑是雪上加霜。研究显示，只要调整咖啡的摄入顺序，将其挪到**早餐之后**饮用，就能将咖啡因引起的血糖飙升幅度削减最高达 50%。 --- ### [01:30:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5419s) 戒断咖啡 31 天的转变与咖啡的“等价代价”假说 谈及咖啡成瘾，杰西透露自己已经彻底戒除咖啡整整 31 天。尽管她过去每天晚上躺在床上都会憧憬第二天清晨的那杯澳白（Flat White），但她敏锐地察觉到，咖啡带来的提神效应往往伴随着漫长的脑雾与严重的精力崩溃（Crash）。她的神经系统对这类刺激物极度敏感，喝完后思维不仅没有更清晰，反而陷入钝化与消耗。一个月前，她下定决心喝完了“最后一杯”，在熬过最初戒断的前五天后，对咖啡的渴望便彻底消失了。 戒断一个月后，杰西的身体发生了显著变化： 1. **入睡极速改善**：过去睡前往往在大脑中思绪翻涌、胡思乱想，需要辗转反侧一小时才能入睡；如今躺下 10 分钟内即可自然安睡。 2. **平稳的能量底色**：告别了过去那种打鸡血般短暂狂热的精力爆发，换来的是整天高度连贯、均匀稳定的认知与专注力。 3. **身心掌控感**：不再被外在习惯所绑架，找回了更为本真、安定的自我状态。 斯蒂芬借此提出了他长期坚信的“咖啡阴谋论”。在现代商业社会与职场文化中，咖啡几乎被神圣化为一种百利而无一害的“超级饮品”，大众普遍认为唯一的禁忌仅仅是“不要在中午 12 点之后喝”（因为咖啡因在体内的半衰期长达 12 小时）。但他始终怀疑，物理与生物世界遵循平衡法则，任何能在短期内无差别提供超常专注力、提神感并让全社会形成强依赖性的外源物质，在硬币的反面必然要求身体付出隐秘且等价的生理代偿。 ### [01:32:13](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5533s) 咖啡的利弊悖论与现代生活的代价 讨论延续了关于咖啡与健康的探讨。现有的大量科学研究均表明，饮用咖啡较多的人群患病率更低，并且在延年益寿、整体健康、疾病预防及减重方面都表现出积极关联。然而，主持人 Steven Bartlett 对此提出了一种哲学与物理层面的怀疑：按照牛顿第三定律或能量守恒定律（他在现场开玩笑地扯到了爱因斯坦的 $E=mc^2$），世间万物都应该存在“大小相等、方向相反的反作用力或代价”。如果咖啡能让人精神极度振奋、专注力与工作效率大幅提升，那么它理应伴随某种同等程度的负面代价。 Jessie Inchauspé 指出，咖啡最直接的隐患往往在于人们往里面添加的东西——比如糖，以及被她戏称为“意面汁”（pasta juice）的燕麦奶。她直言燕麦奶本质上全是淀粉，对血糖和身体并没有好处。随后两人深入探讨了咖啡更深层的心理代价：咖啡因可能会让人与真实的自我产生脱节，削弱脚踏实地感知肉身体验的能力，使人过度进入亢奋的“超级充能”（supercharged）状态。然而，在当今高度推崇脑力狂飙和无尽待办事项清单（to-do list）的社会文化中，这种令人抽离身心的负面效应反而被大众当作一种美德和追求。 - 科学研究普遍证实黑咖啡对寿命、代谢健康与疾病防御具有积极意义。 - 燕麦奶在本质上属于高淀粉饮品，进入人体后易引发葡萄糖波动。 - 咖啡因带来的潜在隐性代价：让人过度依附于大脑逻辑与亢奋状态，减少了与身体内在感受的连接。 --- ### [01:33:50](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5630s) 面对名气、恶评与舆论风暴的自我防护 随着“控糖女神”（Glucose Goddess）运动席卷全球，Steven 关切地询问 Jessie 如何应对突如其来的巨大公众关注。Jessie 坦言，自己天生是一个极其敏感脆弱的人，在成名初期完全不知道该如何面对外界声音，甚至还为自己的名字设置了 Google 快讯（Google Alerts），每天都会收到关于自己的各种评论与报道，那段经历让她承受了巨大的心理煎熬。由于没有人提前教导过如何处理这些名利场中的噪音，她只能在摸爬滚打中吃尽苦头。 如今 Jessie 建立起了严格的心理防护机制：她彻底不再阅读任何网络舆论，而是交由团队进行前置过滤，仅向她汇报真正重要的事务。每当面对恶意攻击和质疑时，她选择回归自己的初心与核心价值——坚信自己所做的事情科学、简单且具有普适价值，每天都能看到它实实在在帮助到千家万户。Steven 给予了她极高的评价与温暖的鼓励，称认识她多年，深知她是自己所见过最纯粹、最善良、最具同理心的人之一，那些恶语相向的人只是因为根本不了解她真实的为人。 --- ### [01:35:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5719s) 黑色出租车上的“天使”：一句来自陌生人的救赎 进入节目的传统收尾环节，上一位未透露姓名的嘉宾在《CEO日记》（The Diary Of A CEO）的专属笔记本上留下了一个深刻的问题：“请分享一次完全素不相识的陌生人对你做出出人意料的善举，至今仍让你难以忘怀的经历。” 听到这个问题，Jessie 瞬间红了眼眶，立刻回想起一年半前在伦敦发生的一幕。当时正值新书上市前夕，她正处于极度严重的职业倦怠（burnout）与情绪崩溃边缘，被繁重的事务压得喘不过气，甚至心灰意冷地想要彻底放弃这一切。 ```mermaid flowchart TD accTitle: 陌生人善意的蝴蝶效应 accDescr: 展示伦敦出租车司机一句简单话语如何阻断情绪崩溃并产生深远的社会积极效应。 subgraph Crisis ["危机时刻"] A["新书筹备与团队重压<br/>濒临职业倦怠与放弃边缘"] end subgraph Intervention ["善意介入"] B["伦敦黑色出租车司机<br/>透过后视镜送上关键话语"] C["'无论你在做什么，那都很重要，<br/>请务必坚持下去。'"] end subgraph Impact ["蝴蝶效应"] D["Jessie 重获精神力量<br/>坚守控糖科普使命"] E["数以百万计的读者受惠<br/>改善代谢与生命健康"] end A --> B B --> C C --> D D --> E ``` 在极度无助之际，她坐进了一辆伦敦黑色出租车（Black Cab）。车上她一言未发，那位司机却透过后视镜凝视着她，仿佛看穿了她灵魂深处的挣扎，突然神情笃定地对她说：“无论你现在在做什么，那都很重要。继续坚持下去。”（"Whatever you're doing, it's important. Keep going."）对于极度重视灵性感受的 Jessie 来说，这个陌生人宛如宇宙派来的天使或神明的信使，在最黑暗的节点注入了力量。她感慨自己常常为了极度微小的细节（比如新书封面上那颗西兰花摆放的位置）而焦虑内耗，而那句突如其来的安慰让她明白，有些超越科学与理性范畴的因缘正在托举着她。 Steven 总结指出，这就是人际善意的“蝴蝶效应”——哪怕仅仅是一两句不经意的善意之言，落在正经历至暗时刻的陌生人心中，都可能阻止一次崩溃，促成拯救成千上万人的伟大事业。双方由衷呼吁，在日常生活中永远不要吝啬对身边人的关切与鼓励，哪怕只是在街上对拄拐杖的人说一句简单的“祝你早日康复”，被看见的感觉便足以重塑一个人的内心世界。 - 访谈在温情与感动中落下帷幕，Steven 对 Jessie 研发的防血糖波动配方（Anti-Spike Formula）和全球销量突破300万册的畅销书致以崇高敬意。 - 节目结尾介绍了本栏目衍生打造的第二版对谈卡牌（Conversation Cards），收录了往期所有嘉宾亲笔写下的深度追问，并支持扫码回看当时受访者的回答现场。 ## Notable quotes > [18:25](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1105s) 根本没有。 — Jessie Inchauspé > [20:11](https://www.youtube.com/watch?v=3esF-pNAM9c&t=1211s) 我其实一点都不反对糖，我爱糖，我也经常吃碳水，但我希望大家掌握我所知道的知识——那就是如何吃、何时吃。 — Jessie Inchauspé > [34:58](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2098s) 断食本质上是一种施加在机体上的压力源。 — Jessie Inchauspé > [39:14](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2354s) 现在，我终于能活着看到我孙辈的婚礼了，非常感谢你。 — 糖尿病康复患者读者 > [40:55](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2455s) 如果孩子哭着闹着跟你要香烟抽，你会给他们吗？ — Jessie Inchauspé > [45:43](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2743s) 如果我没有掌控好自己的血糖，我绝对不可能完成我今天所做的这些工作。 — Jessie Inchauspé > [47:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=2839s) 如果是放在卫生纸旁边的清洁用醋，那绝对不行。 — Jessie Inchauspé > [01:05:59](https://www.youtube.com/watch?v=3esF-pNAM9c&t=3959s) 婴儿大脑里的糖叫作 ADHD；成人大脑里的糖叫作认知障碍症与阿尔茨海默病；眼睛里的糖叫作青光眼；牙齿里的糖叫作蛀牙；皮肤上的糖叫作衰老；睡眠里的糖叫作失眠；血液里的糖叫作糖尿病；而华尔街里的糖，则被称为价值数十亿美元的暴利产业。 — Steven Bartlett > [01:09:42](https://www.youtube.com/watch?v=3esF-pNAM9c&t=4182s) 这就好比我们发现自来水有毒并正在杀死大众，但我们不去治理被污染的水源，反而发明了一种强效药物让人不再感到口渴！ — Jessie Inchauspé > [01:35:19](https://www.youtube.com/watch?v=3esF-pNAM9c&t=5719s) 无论你现在在做什么，那都很重要。继续坚持下去。 — 伦敦黑色出租车司机 ## Mentioned Jessie Inchauspé, Steven Bartlett, The Diary Of A CEO, Glucose Goddess, Glucose Revolution, The Glucose Goddess Method, Anti-Spike Formula, PerfectTed, Adobe Express, Ozempic, GLP-1, CGM (持续葡萄糖监测仪), Paul Rudd, Hot Ones, Hadza 族 ## Video description Jessie Inchauspé is a world-leading biochemist and founder of the Glucose Goddess movement. She is also the bestselling author of books such as, ‘Glucose Revolution: The life-changing power of balancing your blood sugar’ and ‘The Glucose Goddess Method’. 00:00 Intro 02:29 Why Is Glucose So Important for Your Health? 05:01 What Glucose Spikes Reveal About Your Body's Health 06:23 How Sugar Impacts Your Cells 10:10 How Glucose Spikes Accelerate Aging and What You Can Do About It 12:14 The Link Between Muscle Mass & Sugar Usage 14:12 These 'Healthy' Foods Are Causing Massive Glucose Spikes! 16:36 Surprising Non-Sweet Foods That Cause Glucose Spikes 18:25 Is There Such a Thing as 'Good' Sugar? 19:33 The Best and Worst Sweeteners for Your Health 22:41 How Sugar Accelerates Aging 25:11 The Link Between Glucose, Hormones, and Fertility 28:11 Can PCOS Be Reversed Through Diet? 29:31 Why You Should Always Start Your Day with a Savory Breakfast 31:57 Why We Crave Sugar 34:58 Is Intermittent Fasting Really Good for You? 36:59 The Truth About Calorie Restriction 40:55 The Food You're Giving Your Children Might Be Hurting Them 43:16 Study Reveals How Sugar Makes You More Irritable 47:24 Hack 2: One Tablespoon of Vinegar a Day 48:37 Hack 3: Vegetables First 49:59 Hack 4: Exercising After Eating 51:55 I Tried 4 Glucose Hacks for 4 Weeks 01:02:01 How to Use Vinegar to Manage Glucose: A Step-by-Step Guide 01:03:56 The Link Between Visceral Fat and Glucose Spikes 01:05:55 The Scary Link Between Sugar and Alzheimer’s Disease 01:09:42 Are We Creating Medicine to Fix Unhealthy Food Habits? 01:15:00 The Hidden Agenda: Why Food Companies Add More Sugar to Their Products 01:19:13 The Link Between Glucose Spikes and Menopause 01:27:28 How Menopause Affects Glucose Spikes and What You Can Do 01:29:18 Does Coffee Cause Glucose Spikes? 01:35:19 The Last Guest Question Follow Jessie: Instagram - https://g2ul0.app.link/EAZvb22cYMb Twitter - https://g2ul0.app.link/mQloW05cYMb Glucose Goddess - https://g2ul0.app.link/lA9f3f8cYMb Learn more about Jessie’s ‘Anti-Spike Formula’, a natural supplement to reduce blood sugar, here: https://g2ul0.app.link/w0OL8i5LZMb You can purchase Jessie’s book, ‘The Glucose Goddess Method’, here: https://g2ul0.app.link/Om4dp4fjZMb Get your hands on the brand new Diary Of A CEO Conversation Cards here: https://appurl.io/iUUJeYn25v Follow me: https://g2ul0.app.link/gnGqL4IsKKb Get access to exclusive Diary of a CEO members content here: https://www.youtube.com/channel/UCGq-a57w-aPwyi3pW7XLiHw/join Sponsors: PerfectTed - https://www.perfectted.com/ with code DIARY40 for 40% off Adobe Express - https://www.adobe.com/uk/express/spotlight/stevenbartlett?sdid=5NHJ82ZD&mv=social [Source](https://www.youtube.com/watch?v=3esF-pNAM9c)

[18:25] Jessie Inchauspé: 根本没有。 [20:11] Jessie Inchauspé: 我其实一点都不反对糖，我爱糖，我也经常吃碳水，但我希望大家掌握我所知道的知识——那就是如何吃、何时吃。 [34:58] Jessie Inchauspé: 断食本质上是一种施加在机体上的压力源。 [39:14] 糖尿病康复患者读者: 现在，我终于能活着看到我孙辈的婚礼了，非常感谢你。 [40:55] Jessie Inchauspé: 如果孩子哭着闹着跟你要香烟抽，你会给他们吗？ [45:43] Jessie Inchauspé: 如果我没有掌控好自己的血糖，我绝对不可能完成我今天所做的这些工作。 [47:19] Jessie Inchauspé: 如果是放在卫生纸旁边的清洁用醋，那绝对不行。 [65:59] Steven Bartlett: 婴儿大脑里的糖叫作 ADHD；成人大脑里的糖叫作认知障碍症与阿尔茨海默病；眼睛里的糖叫作青光眼；牙齿里的糖叫作蛀牙；皮肤上的糖叫作衰老；睡眠里的糖叫作失眠；血液里的糖叫作糖尿病；而华尔街里的糖，则被称为价值数十亿美元的暴利产业。 [69:42] Jessie Inchauspé: 这就好比我们发现自来水有毒并正在杀死大众，但我们不去治理被污染的水源，反而发明了一种强效药物让人不再感到口渴！ [95:19] 伦敦黑色出租车司机: 无论你现在在做什么，那都很重要。继续坚持下去。

[0:00] Jessie Inchauspé: I'm a biochemist passionate about sharing science in a fun, accessible, sexy way. [10:10] Jessie Inchauspé: Every glucose spike increases this process of glycation... glucose and glycation sound like similar words because it's glucose doing the glycating. [80:37] Jessie Inchauspé: I'm not pro diets, I'm pro knowledge... It's about learning how to eat these things because they're so delicious, but in a way that's less bad for our health. [214:58] Jessie Inchauspé: 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 do HIIT cardio three times a week, then you do a sauna, then a cold plunge, then you fast—your body is going to freak the f*** out. [219:18] Jessie Inchauspé: He sent me a long message saying, 'Now I'll be able to see my grandkid's wedding, and I really thank you for that.' It's so cute... 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. [65:55] Jessie Inchauspé: Scientists have started to see that some of the things you see in the brain of somebody with Alzheimer's are actually similar to what you see in the body of somebody with diabetes... so much so that some scientists call Alzheimer's Type 3 diabetes. [69:42] Jessie Inchauspé: Do you realize what's going on? Do you realize that we've had to invent a drug to prevent people from eating the food around them because the food around them is so toxic that it's making them sick?

[0:00] you're telling me that that will have an [0:01] impact absolutely and the studies prove [0:02] it it's an amazing ingredient that's [0:04] been used for its health benefits for [0:06] example it has impact on visceral fat [0:07] and that belly fat yeah it's the fat [0:09] that's really bad for [0:10] you yeah you're not supposed to do that [0:13] Stephen oh gosh the glucose goddess is [0:17] back Jesse enpay is a biochemist and [0:19] best-selling author with a focus on [0:21] nutrition and glucose management she [0:23] provides simple science-backed tips to [0:25] improve our health 80% of the population [0:27] have glucose spikes every single day and [0:29] that's when problems start happening [0:30] from mental health to acne to faster [0:32] aging infertility and PCOS which is one [0:35] of the leading causes of infertility in [0:36] women and the problem is we're in a [0:38] situation where the food landscape is so [0:40] toxic and most of us just eat sugar and [0:42] starches but they're literally made up [0:43] of glucose molecules is there any such [0:45] thing as good sugar no so even all the [0:48] fruit that we find today in supermarkets [0:49] is not natural some people believe that [0:51] if the sugar is coming from a fruit for [0:53] example in a fruit smoothie that's good [0:55] sugar but that's a total lie and your [0:57] body doesn't differentiate but the sugar [0:59] isn't a fruit smoothie or the sugars in [1:00] a chocolate cake are there any foods [1:02] that have surprised you when you tested [1:03] them yes I think the biggest ones are [1:07] wow this begs the question then is there [1:09] a healthy way to consume sugar so these [1:11] are four hacks that people can Implement [1:13] in their lives and you're able to reduce [1:14] your glucose spikes while still eating [1:16] what you love and you took these hacks [1:17] and did an experiment yes and 90% of [1:20] people reduce their Cravings really [1:22] significant impacts on sleep hormones [1:24] mood on diabetes and it says roughly 40% [1:27] of people who wanted to lose weight did [1:28] in fact lose weight yep so what are the [1:30] hacks the first one [1:34] is this is a sentence I never thought [1:36] I'd say in my life um we've just hit 7 [1:39] million subscribers on YouTube and I [1:40] want to say a huge thank you to all of [1:42] you that show up here every Monday and [1:44] Thursday to watch our conversations um [1:47] from the bottom of my heart but also on [1:48] behalf of my team who you don't always [1:50] get to meet there's almost 50 people now [1:52] behind the dire of a SE that worked to [1:54] put this together so from all of us [1:56] thank you so much um we did a raffle [1:58] last month and we gave away prizes for [2:00] people that subscribed to the show up [2:02] until 7 million subscribers and you guys [2:04] love that raffle so much that we're [2:05] going to continue it so every single [2:08] month we're giving away money can't buy [2:09] prizes including meetings with me [2:11] invites to our events and ,000 gift [2:13] vouchers to anyone that subscribes to [2:16] the dire CE there's now more than 7 [2:17] million of you so if you make the [2:18] decision to subscribe today you can be [2:20] one of those lucky people thank you from [2:22] the bottom of my heart let's get to the [2:26] [Music] [2:27] conversation Jesse in chasby the glucose [2:30] goddess we spoke two years ago and in [2:34] that time I feel like there's been a [2:36] real glucose Revolution much of which [2:38] has been led by you your books have sold [2:40] millions and millions and millions of [2:41] copies around the world your [2:43] conversations online have millions and [2:44] millions and millions and millions of [2:45] views more than I could possibly [2:47] count what's going on with glucose the [2:51] thing is glucose has always been [2:53] incredibly important to our health but [2:56] it's been going on behind the scenes but [2:59] now now but with the technology that we [3:01] have glucose monitors new science we're [3:03] actually able to get a real good handle [3:05] on it and understand our diet through [3:07] that lens so most of us Stephen have [3:11] unhealthy glucose levels to give you an [3:14] example one billion people in the world [3:15] have either type two diabetes or [3:17] pre-diabetes one billion and that number [3:20] is increasing every single day and then [3:22] in people who don't have any health [3:24] issues up to 80% of the population still [3:27] has glucose spikes every single day and [3:30] this leads to lots of symptoms from [3:31] mental health problems to fertility to [3:33] acne to faster aging glucose is really [3:36] important and I'm really happy that [3:37] we're talking about it more what have [3:39] you have you been surprised by how much [3:41] people have woken up to glucose sugar [3:44] yeah definitely I think even the word [3:46] glucose people used to know blood sugar [3:47] but now the fact that people know what [3:49] glucose is makes me quite happy that's [3:51] the scientific way to refer to blood [3:53] sugar it's surprising but the thing is [3:55] like I'm on the inside I'm working every [3:57] single day to make sure people know what [3:58] glucose is so it's like you know when [4:01] you put the frog in the water and then [4:02] you slowly boil the water you know that [4:04] image and the Frog doesn't notice the [4:05] water is boiling that's how I feel [4:07] because I've been doing this for five [4:08] years now so I can tell now if I compare [4:11] today to five years ago there's been a [4:13] huge shift but I've been looking at it [4:15] every single day day by day and the [4:17] increase has been very gradual how do [4:20] you define yourself there's this sort of [4:23] name you go under the glucose goddess [4:26] but professionally if someone says what [4:28] you do H how do you define that I say [4:31] I'm a biochemist I'm a biochemist [4:34] passionate about sharing science in a [4:36] fun accessible sexy way that's what I [4:38] like to do these cgms continuous glucose [4:41] monitors that everybody seems to be [4:43] wearing these days they're much of the [4:46] the reason people I guess know you [4:51] because you post these incredible graphs [4:53] on your Instagram showing the impact [4:55] that of the things we on our glucose [4:58] levels yeah I want to start there when I [5:01] eat something sweet and full of sugar [5:04] there's a spike in my CGM so my [5:06] continuous glucose monitor does does the [5:09] spike mean that something bad is going [5:12] on in my body kind of yeah so I'll go [5:16] just one step back there's lots of [5:19] different categories of foods but there [5:20] are two that impact our blood sugar [5:23] levels it's starches so that's bread [5:26] rice pasta potatoes oats and sugars so [5:30] anything sweet from an apple pie turn [5:32] orange juice these two categories of [5:35] foods they're literally made up of [5:36] glucose molecules so when you eat them [5:39] they break down into individual glucose [5:41] molecules and the glucose molecules [5:42] arrive into your blood if you eat a lot [5:44] of starches and sugars at once a lot of [5:46] glucose molecules are arriving into your [5:48] blood and that's what you see that's the [5:50] spike you see on your glucose monitor [5:53] now these Spikes have a few different [5:56] consequences you know having a few [5:58] spikes here and there is not not a big [6:00] deal but if you have really big spikes [6:01] which I think most of us are discovering [6:03] we have even if we don't have diabetes [6:05] that's when problems start happening [6:06] there's basically three processes that [6:08] take place in your body when you spike [6:10] it's chronic fatigue of your [6:12] mitochondria aging glycation and then [6:15] insulin release and I can go into detail [6:18] into these but these are what underpin [6:20] all the negative consequences of glucose [6:22] spikes so start with that first one okay [6:24] the mitochondria so there's these little [6:26] factories in your cells that are in [6:28] charge of making energy you must have [6:29] learned this at school you know the [6:30] mitochondria is the factory of the cell [6:34] these little mitochondria are constantly [6:36] trying to make energy for your body and [6:38] they turn glucose into energy so you [6:41] give them glucose through food they turn [6:43] it into energy and then your brain uses [6:45] the energy your heart to pump your ears [6:47] to listen your eyes to see your whole [6:50] body uses this energy and so you might [6:52] think okay I want lots of energy so I [6:54] should give my mitochondria lots of [6:55] glucose That's The Logical conclusion [6:57] you might come to but that where it [6:59] completely collapses see biology is a [7:01] bit weird take the example of a plant do [7:04] you have any plants at home I do yeah [7:05] okay are you able to keep them alive um [7:08] my cleaning does a great job of keeping [7:09] all them alive I have a super hard time [7:12] but the reason I'm bringing up plants is [7:14] because you know that plants need some [7:15] water to live but if you give them too [7:18] much water they drown and they die the [7:21] human body is kind of the same some [7:23] glucose amazing steady energy too much [7:26] glucose and your little mitochondria [7:28] start freaking out out they get [7:30] overwhelmed by too much glucose Reviving [7:33] their way they kind of go on strike and [7:35] I'm French so I know but they sort of go [7:37] on strike and they get overwhelmed and [7:39] stressed out and they're not able to [7:40] make energy effectively anymore because [7:42] we're overloading them with too much [7:44] glucose to process and as a human what [7:47] do you feel you feel chronic fatigue you [7:50] wake up you're exhausted thinking of [7:52] going to the grocery store or picking up [7:54] your kids is super tiring there's this [7:57] Energy System in your body is just kind [7:59] of of broken but you keep eating carbs [8:01] you know croissant some bread something [8:03] sweet but you keep being more and more [8:05] tired that's your mitochondria [8:08] dysfunctioning so that's the first thing [8:09] that happens when you spike you get [8:11] tired your mitochondria gets stressed [8:16] out and one thing that's interesting is [8:19] that sometimes when we eat something [8:20] sweet especially in the morning like an [8:21] orange juice we kind of feel a sense of [8:25] like a like a rush of energy you know [8:27] you have a big glass of orange juice and [8:28] you sort of perk up for a sec most [8:30] people think that that is energy what's [8:33] actually going on is that Sugar releases [8:35] dopamine in the brain and it's the [8:37] pleasure molecule it's the same molecule [8:39] that gets released when you have sex [8:41] when you play video games when you do [8:43] illegal drugs sugar releases dopamine [8:46] it's pleasure it makes you kind of feel [8:48] awake just briefly but actually that's [8:50] not energy because on the inside your [8:52] mitochondria are being damaged so we're [8:54] being tricked by sugary foods and when [8:56] we're tired we often reach for something [8:58] sugary to per us up but it doesn't work [9:00] on the inside so that's the first thing [9:03] your mitochondria gets stressed out and [9:05] as your mitochondria gets stressed out [9:07] they also release what's called free [9:08] radicals which is something that [9:10] increases inflammation in the body and [9:11] inflammation is really nasty thing we'll [9:14] get to it in a sec the second thing that [9:16] happens when you spike has to do with a [9:18] chicken cooking in the oven so if you [9:21] put you're looking at me weird but let [9:22] me explain if you put a chicken in the [9:25] oven it goes from pink to brown right [9:28] you've seen this it books this process [9:31] of cooking is called glycation it's the [9:34] process of Browning or of cooking same [9:37] thing when you toast a piece of toast [9:38] for [9:39] example the interesting thing is a human [9:42] being from the moment we're born we're [9:44] slowly cooking in that same way on the [9:48] inside we're slowly glycating we're [9:50] slowly Browning and then when we're [9:53] fully glycated when we're fully cooked [9:57] we die that's why when you look at the [9:59] cartilage of babies it's white and if [10:02] you look at the cartilage of somebody [10:03] who's 90 years old it's brown they've [10:05] cooked on the inside and every glucose [10:08] Spike increases you're looking at your [10:10] skin yeah from the outside we'd have to [10:13] like open you up and look at your [10:14] cartilage color got about 10 minutes [10:18] left and every glucose Spike increases [10:21] his process of glycation so much so that [10:23] glucose and glycation they kind of sound [10:26] like a similar word glucose glyc a it's [10:30] because it's glucose doing the glycating [10:33] so every glucose Spike increases [10:36] glycation increases cooking accelerates [10:39] aging and this shows on your skin you [10:42] get wrinkles faster if you glycate more [10:44] and also on the inside your organs [10:47] slowly get damaged so glucose spikes [10:50] mitochondria get tired you age [10:53] faster in response to this your body [10:56] knows Stephen that a big glucose spike [10:58] is not good for you your body knows that [11:01] it has to do something to try to get [11:03] that glucose level down so what it does [11:05] it calls up your pancreas and it's like [11:08] yo pancreas we got a glucose bike going [11:09] on we need to get this glucose down in [11:12] response your pancreas sends a hormone [11:14] called insulin out in your body you've [11:17] heard of insulin before right and [11:19] insulin's job and we love her her job is [11:21] to grab all these excess glucose [11:24] molecules and to store them away so they [11:27] don't damage your body anymore and [11:29] Insulin stores glucose away into your [11:32] liver into your muscles and then when [11:35] those are full insulin stores glucose [11:38] away into your fat cells and that's one [11:41] of the ways that you gain fat on your [11:43] body it's in response to the spikes and [11:46] your body trying to protect you from the [11:48] spikes the problem is insulin itself has [11:51] consequences and is the driver of type [11:54] two diabetes and insulin resistance so [11:56] to answer your question yes when you see [11:58] a big spike on your glucose monitor [12:00] there's some of that going on and the [12:02] more spikes you have the harder it is [12:04] going to be for your body to manage your [12:05] spikes so it kind of becomes a vicious [12:07] cycle if you keep eating the same way [12:09] your spice will get bigger and bigger [12:11] and bigger and bigger over time with [12:12] more and more damage on that last point [12:14] about where insulin stores the excess [12:17] glucose does that mean that if I have [12:19] more muscle mass I'm better at eating [12:23] sugary products yep and that's why if [12:26] you really love cookies the best time to [12:28] eat them is right after you work out [12:30] right before you work out because your [12:32] muscles are really hungry for glucose [12:33] all the time and the bigger your muscles [12:35] are the more you use them the more [12:37] they're going to capture some of that [12:38] glucose for energy okay so me and my [12:41] partner we both go to the gym she is [12:43] significantly smaller than me in every [12:44] way she's she's short she's you know [12:47] she's lean um I'm bigger than her I have [12:50] I have more muscle mass that means that [12:52] if I have one cookie and she has the [12:54] exact same cookie then her glucose [12:56] response is going to be potentially [12:58] significantly different to mine [12:59] yes potentially so if you just look at [13:02] muscle mass since you have more muscle [13:03] mass you'll be able to handle that [13:04] cookie better but there's so many things [13:07] that influence glucose response for [13:08] example your level of hydration how [13:11] stressed you are your microbiome your [13:13] genetics what time of the month you're [13:14] in when you're female how well you've [13:17] slept last night I mean there's a few [13:19] factors so if you were just to compare [13:21] your Spike to hers you couldn't really [13:23] draw any conclusions because there's so [13:25] many confounding variables there's [13:28] confounding variables give me a window [13:29] into some of them and why they matter [13:31] and how they have an impact on my [13:32] glucose [13:33] response so I think muscles is a really [13:35] good example right if two people eat the [13:37] same exact cookie the person with more [13:39] muscle mass is going to potentially see [13:41] a smaller glucose Spike because their [13:43] muscles are going to absorb more of that [13:45] glucose and faster if you look at [13:48] genetics some people are better at [13:50] growing their fat cells and at growing [13:52] the number and the size of their fat [13:54] cells so they have a bigger Reservoir to [13:57] put glucose in people of South Asian [13:59] descent for example they tend to have a [14:01] harder time putting on fat cells and as [14:04] a result their glucose spikes tend to be [14:06] bigger because they don't have that [14:07] storage unit that they can access and [14:10] increase the size of does that make [14:11] sense yeah yeah yeah are there any foods [14:15] that you have been surprised at when [14:17] you've tested them because this is one [14:19] of the really shocking things that I [14:22] discovered when I wore a continuous [14:23] glucose monitor is I would eat some [14:25] things that I've been eating for a long [14:27] long time and they would cause a spike [14:29] and I like what I thought that was [14:31] healthy yeah um but what are those [14:33] things I guess for the suris the [14:35] surprising ones not just for you but for [14:36] people that message you and go oh my God [14:38] Jesse I've been lied to about my tomato [14:40] ketchup or okay I think the biggest ones [14:42] are honey and grapes okay so grapes [14:46] first you think it's a fruit it's [14:49] healthy it's natural it's good for me [14:51] right well actually all the fruit that [14:53] we find today in supermarkets is not [14:55] natural it is the product of human [14:58] breeding for thousands and thousands of [15:00] years to make them extra sweet extra [15:02] juicy in the same way that humans have [15:04] been breeding dogs from the time of the [15:06] gray wolves into Chihuahua and Golden [15:09] Retrievers these are not natural types [15:11] of dogs we've bred wolves into these [15:14] dogs fruit is the same thing we've bred [15:17] pces of fruit to make these beautiful [15:19] grapes without any seeds and just this [15:22] little pocket of sugar and so a grape [15:24] when you look at it actually it's just a [15:26] big dose of sugar it's in the fruit [15:29] format so people think it's good for [15:30] them but actually when it comes to your [15:31] glucose levels it's just big glucose [15:34] Spike so those are really surprising all [15:37] fruits it varies right so for example [15:40] berries are lower in Sugar so create a [15:43] smaller Spike but any tropical fruit [15:45] like bananas mangoes papayas and then [15:48] grapes also those are really high in [15:50] sugar yeah but the thing is you know [15:51] piece of whole fruit is okay because it [15:54] has fiber in it the real problem comes [15:56] when you denature that piece of fruit [15:58] and you turn it into a juice for example [16:00] cuz then you're removing that protective [16:02] fiber just extracting the water and the [16:04] sugar yeah I've not drank a glass of [16:06] juice since starting this podcast [16:07] because so many people have spoken to [16:09] have told me that it's just like [16:10] drinking sugar water yeah it's just like [16:11] drinking a can of Coke but people think [16:13] well it comes from a piece of fruit so [16:15] it's natural orange juice comes from [16:16] oranges therefore it's good for you [16:18] because it's natural what they don't [16:20] realize is that the sugar in a can of [16:22] soda is also natural it comes from sugar [16:25] beets or canes so if you're you're [16:29] really looking at the source of the [16:30] sugar you realize it doesn't matter at [16:31] all they all come from plants what [16:33] matters is the concentration and the [16:35] medium that the sugar is in I understand [16:38] grapes causing a glucose Spike because [16:40] when I taste it it tastes sweet but [16:43] there's some things that I eat that [16:44] don't taste sweet that cause a glucose [16:46] Spike and those are the things that I [16:48] think lie to me like bread like bread [16:50] like rice yeah well the thing is glucose [16:53] is actually not sweet what you're [16:55] tasting in fruit is fructose so let me [16:58] explain so starches like bread pasta [17:02] rice potatoes [17:04] oats those are starches those are [17:06] literally millions of glucose molecules [17:09] just attached hand to hand like this [17:12] that's a starch it's just a long chain [17:14] of glucose when you eat the starch poof [17:16] it turns into individual glucose [17:17] molecules raises your blood sugar even [17:19] though it doesn't taste sweet in a piece [17:22] of fruit or in Sugar you're not eating [17:24] starch what you're eating is sucrose [17:27] different kind of molecule which which [17:28] is half glucose half [17:32] fructose yeah so when it breaks down it [17:34] gives you glucose and a spike but also [17:36] fructose that tastes really sweet but [17:39] doesn't raise your blood sugar levels [17:41] that much so again on the other side of [17:43] the queen then are there foods that [17:45] taste sweet but don't have an impact on [17:47] my glucose yes [17:48] sweeteners Stevia aspartame things like [17:51] that so you saying that I should put [17:54] sweeters in my food as opposed to Sugar [17:58] well I think people need to realize that [18:00] even though sweeteners are not super [18:01] good for us right of course it's better [18:02] to drink water than a diet soda the diet [18:05] soda is better for you than the regular [18:07] can of soda with the 30 grams of real [18:09] sugar in there I personally would never [18:13] have a can of real soda I would always [18:15] have the diet soda always always always [18:17] because those sweeteners don't raise [18:20] your blood sugar levels okay they don't [18:22] create that big spike and that big [18:23] insulin Spike and then the drop is there [18:26] such a good thing as good sugar m [18:29] is there any such thing as good [18:31] sugar [18:33] no people often believe that if the [18:36] sugar is coming from a fruit and is is [18:38] for example in a fruit smoothie that [18:40] they might have in the morning that's [18:41] good sugar but that Sugar that's in a [18:43] cake is bad sugar so people tend to [18:46] compare these two and say oh well I'm [18:49] having a fruit smoothie that's good for [18:50] me but oh that chocolate cake would be [18:52] bad for me that's a total lie it's all [18:54] the same molecules the molecules in that [18:57] fruit smoothie and the molecules in that [18:59] chocolate cake are the same it's sucrose [19:01] it's the same stuff and your body [19:02] doesn't differentiate whether the sugar [19:05] is in a fruit smoothie or the sugar is [19:06] in a chocolate cake so all sugar is the [19:09] same even you know honey Agave maple [19:12] syrup all these things that have these [19:14] Health Halos because of marketing it's [19:16] all the same molecules so I recommend [19:19] that people just have the sugar that [19:20] they like best don't think that one is [19:22] going to be better for you than the [19:24] other and have all sugar as dessert so [19:26] that fruit smoothie that's also dessert [19:28] dessert it's not super healthy because [19:30] it comes from fruits it's just like the [19:31] chocolate cake and are there is there [19:34] such a thing as good sweetness and bad [19:36] sweetness yeah so there's a few [19:37] categories so the ones that seem to be [19:39] really fine for us are Stevia monk fruit [19:43] and allulose the ones that have been [19:45] linked to quite a few health issues are [19:48] aspartame ml sucralose so for example a [19:53] Spartan you usually find it in soda [19:55] whereas Stevia you might buy a little [19:57] packet at home and put it in your tea [19:59] that being said the spart tame is still [20:02] better for you than the real can of coke [20:04] with a 30 grams of real sugar so Stevia [20:06] is something that I shouldn't be no [20:08] Stevia is good yeah you shouldn't be too [20:10] concern do you use Stevia I didn't put [20:12] any Sweetness in anything I didn't put [20:13] sugar in anything either so I'm trying [20:15] to stay away have coffee it's just black [20:17] coffee you don't even eat chocolate of [20:19] course I chocolate maybe not so much [20:21] maybe that's not my thing but what's [20:23] your sweet thing carrot cake what's your [20:26] sweet thing oh chocolate I love [20:28] chocolate like my favorite is is like [20:29] chocolate ice cream with a chocolate [20:31] brownie and chocolate sauce and [20:32] chocolate sprinkles anything chocolate [20:35] that's not very glucose godess well [20:37] here's where you're wrong Stephen I'm [20:38] actually not anti- sugar what are you [20:40] talking about no I love sugar I eat [20:42] sugar I eat carbs all the time but I [20:44] want people to know what I know which is [20:47] how and when to eat those things that's [20:49] the end of the podcast thank you so much [20:51] really great to see you [20:54] again seriously we need to learn how to [20:57] eat these things cuz they're so [20:58] delicious in a way that's less bad for [21:00] our health it's not about cutting them [21:01] out that would be a diet I don't I'm not [21:03] I'm not pro diets I'm Pro knowledge and [21:06] I want to make sure people are not [21:06] having sugar and dessert for breakfast [21:09] you know sweet cereal in the morning and [21:10] orange juice that's dessert anyway I'm [21:13] all about just trying to empower people [21:15] with the information so they don't get [21:16] trapped by these marketing lies are we [21:20] meant to be eating the amounts of sugar [21:22] that we eat though like are we meant to [21:24] be eating any sugar is what does our [21:26] sort of evolutionary history tell us [21:27] about our relationship with glucose I [21:29] think fruit is something we're meant to [21:31] be eating but the fruit that used to [21:32] exist was less sweet and harder to [21:35] digest and more fibrous and then in [21:37] terms of starches starches are totally [21:39] fine to eat the problem is today most of [21:41] us just eat sugar and starches we've [21:43] completely lost touch with the nice [21:46] proteins and the organ meats and the [21:48] fiber and the healthy fats we're in a [21:50] situation where the food landscape is so [21:52] toxic and it's so just starches and [21:54] sugars that people are getting sicker [21:55] and sicker and sicker and it's addictive [21:58] and it's cheap so we're in a very [22:00] difficult situation and that's the [22:02] situation that you know the gp1s are [22:03] trying to solve we're in a pickle we are [22:06] in a pickle are you optimistic about the [22:08] pickle we're in as it relates to sugar [22:10] and [22:13] Creos I have to say yes because the [22:16] amount of Transformations I see in my [22:18] readers is really encouraging you know [22:21] people are reclaiming their health [22:22] getting power over it understanding food [22:25] again but we've got a lot of work to do [22:27] and I can do my work educating people [22:29] from the ground up on these hacks but we [22:31] also need like systemic change we need [22:33] policy we need governments to get [22:35] involved and we need to find ways to [22:37] make healthier food because we're just [22:38] killing the population right now it's [22:40] really terrible so talking about some of [22:42] the consequences of a high glucose diet [22:47] one of them you mentioned earlier when [22:48] we were talking about glycation is [22:51] aging has anyone ever done any research [22:54] to prove that a high glucose diet is [22:57] associated with correlated with [23:00] increased or accelerated aging I mean [23:03] yes because we see that the people who [23:04] eat the most sugar get the most diseases [23:08] right so we see correlations but they're [23:09] not they're not like a clinical trial [23:11] you can't take two populations and say [23:13] okay everybody's 30 years old we're [23:15] going to give this half a healthy no [23:17] glucose Spike diet and this half glucose [23:19] spikes every single day and then we'll [23:21] see when they're 80 you know which group [23:23] has aged faster we can't do that that's [23:25] unethical so we have to look at [23:27] correlations and we see things like if [23:29] you have really high glucose levels High [23:31] insulin levels you're more likely to get [23:33] heart disease dementia depression etc [23:36] etc we have correlative studies and we [23:39] understand the mechanism of the [23:41] glycation what about the superficial [23:43] signs of aging wrinkles like the [23:45] wrinkles a lot of skincare products [23:47] actually Target glycation from the [23:48] outside in so they'll put like [23:50] antioxidants on your skin to reduce [23:52] glycation if you're in the skincare [23:54] World you'll see glycation mentioned [23:55] everywhere what they don't do is they [23:57] don't look at at how to reduce glycation [24:00] from the inside out which is what I [24:02] think is more interesting and it's [24:04] through food by reducing your glucose [24:06] levels you reduce glycation it's just [24:08] like a A to B it's very simple so if I [24:11] want to Stave off wrinkles then I should [24:14] keep my glucose levels down yes and you [24:16] should also avoid smoking you know wear [24:18] sunscreen Etc but in terms of your diet [24:20] what you want to focus on is focus on [24:22] reducing glucose spikes yeah absolutely [24:24] what about things like acne and skin [24:26] conditions so those are more [24:28] inflammatory based diseases so eczema [24:31] psoriasis acne rosacea those are [24:35] expressions of inflammation going on [24:38] within your body and I like to think of [24:39] the skin as a mirror to what's going on [24:42] within and so inflamation can happen to [24:45] loads of different factors but one of [24:47] the factors is glucose spikes so glucose [24:49] spikes hurt our mitochondria that [24:51] creates inflammation then glucose spikes [24:54] lead to glycation which also leads to [24:56] inflammation and Insulin release and a [24:58] lot of insulin also increases [25:00] inflammation so with every glucose Spike [25:02] you're increasing inflammation within [25:04] your body and if you're susceptible to [25:06] any of these skin conditions you can [25:07] have fups or increase their intensity [25:09] very simply and does it also have an [25:12] impact on my hormonal balance I am a lot [25:15] of my friends I'm in that age range now [25:17] where a lot of my friends are trying to [25:18] have children yeah and there's so much [25:21] talk around things like polycystic ovary [25:23] syndrome and fertility and you know [25:27] infertility in men with their sperm and [25:29] all these kinds of things is there a [25:30] link between glucose and hormones and [25:34] fertility yes so we have studies that [25:36] show that the more insulin resistant you [25:38] are so insulin resistance is a [25:40] consequence of just a lot of insulin in [25:42] the body the more likely you are to be [25:43] infertile and then we also know that [25:47] PCOS so polycystic ovarian syndrome [25:49] which is one of the leading causes of [25:51] infertility in women we know that 60% of [25:53] PCOS cases also are people who have [25:57] insulin resistance there's a link there [26:00] insulin resistance you're more likely to [26:02] have PCOS and we also know that when [26:04] there's a lot of insulin in a female [26:06] body it tells your ovaries to produce [26:09] more testosterone testosterone is the [26:12] male sex hormone and if you have too [26:14] much male sex hormone in the body that [26:17] causes issues it can cause acne it can [26:19] cause balding or hair growth on the face [26:21] and it can stop your period now often [26:24] when somebody has PCOS they're given the [26:26] birth control pill [26:28] which kind of makes sense on the surface [26:30] but really doesn't solve anything what [26:32] happens when you take the birth control [26:33] pill is that you're just ingesting [26:35] female hormones that's what the pill is [26:37] it's female hormones so if you have high [26:39] testosterone all of a sudden you're [26:41] ingesting female hormones so the balance [26:44] kind of comes back to an okay situation [26:46] your symptoms of excess testosterone go [26:50] away but as soon as you stop the pill [26:53] the high testosterone is still there so [26:55] a lot of people stop the pill trying to [26:57] have a baby and they're like oh [26:58] I don't have my period I have PCOS what [27:01] do I do so one recommendation I have is [27:04] if you have PCOS look at your glucose [27:06] bikes first it's not the only reason [27:08] this can happen but very often when you [27:10] fix your glucose and insulin levels the [27:12] symptoms of PCOS go away I was saw [27:15] something on Twitter a couple of weeks [27:16] ago that was trying to make the case [27:19] that glucose and Insulin responses are [27:23] the reason for PCOS yeah some people [27:26] believe that totally you know it's a [27:29] very politically charged topic some [27:31] people believe you have PCOS it's [27:34] genetic you can't do anything about it [27:35] other people believe no no it's a [27:37] metabolic disease it's a cluster of [27:39] symptoms that come from high insulin I'm [27:40] in that camp but you know there are some [27:43] cases where somebody has PCOS and [27:45] doesn't have high insulin levels so what [27:47] category do they go into the thing with [27:49] PCOS Stephen is that it's not a real [27:51] Condition it's like a cluster of [27:53] symptoms so some people could have PCOS [27:55] and have cystic ovaries and balding [27:57] somebody else could have PCOS and have [27:59] you know missed periods and hair growth [28:02] on their chin so it can take different [28:04] forms so I think we're starting to [28:06] understand there there variations of [28:08] PCOS and some are in the insulin [28:10] resistant category have you seen a woman [28:13] res reverse have PCOS symptoms tons in [28:16] my second book I ran a study three [28:19] females who were in the program doing my [28:21] hacks for just a month got their period [28:24] back and were able to get pregnant in [28:26] that month just with my hacks I see PCOS [28:29] reversal all the [28:31] time so these hacks that you you say [28:34] those three women use to help reverse [28:36] their their PCOS [28:38] symptoms what are the hacks oh the hacks [28:42] what are the ones that they did so the [28:43] ones they did were Savory [28:46] breakfast vinegar once a day veggie [28:50] starters and moving after eating and [28:53] these are four hacks that are the four [28:56] most important ones of my 10 hacks that [28:59] I've put together in the four-week [29:00] method that second [29:02] book and if you do these hacks you don't [29:06] actually have to change anything else [29:07] that you're eating you don't have to cut [29:08] out anything you just add these in I [29:11] like to see them like um little fairy [29:13] godmothers that you have in your pocket [29:15] and you just put throughout your day [29:16] like this and you're able to reduce your [29:17] glucose spikes while still eating what [29:19] you love in a very low efforts kind of [29:21] way and I believe these hacks should be [29:23] seen like you would [29:25] see brush your teeth wear sunscreen [29:28] drink enough water have a Savory [29:30] breakfast move after eating have a [29:32] Savory breakfast so are you saying [29:34] people shouldn't be eating sugar for [29:35] breakfast correct so the concept of a [29:37] savory breakfast comes from the simple [29:40] realization that if you have a breakfast [29:43] that creates a big glucose Spike you're [29:45] affecting your body in many bad ways [29:48] first of all you're leading to your [29:50] brain not functioning too well during [29:52] that day it's leading to brain fog it [29:54] can make you a bit confused second it [29:56] makes you tired it increases Cravings [29:58] throughout the day and it also [30:00] deregulates your glucose levels for the [30:02] rest of the day your breakfast is very [30:05] powerful if you have a glucose bike at [30:07] breakfast your whole day is a glucose [30:09] roller coaster so what you want to do [30:11] Stephen is always have a Savory [30:13] breakfast that keeps your glucose level [30:15] steady a Savory breakfast is what it's [30:17] based around [30:18] protein eggs uh fish meat tofu nuts [30:23] Dairy protein powder dinner leftovers [30:25] okay protein it's really important to [30:27] have protein in the morning then you add [30:29] some healthy fats olive oil butter [30:31] avocado and then if you want for taste [30:34] you can add a bit of starch like a piece [30:37] of bread for example or some potatoes [30:39] importantly a Savory breakfast contains [30:42] nothing sweet no cereal no muffins no [30:44] orange juice no granola no fruit puree [30:48] none of that it's really key sugar in my [30:51] coffee no no no no if you want sugar [30:54] have it as dessert after a meal after [30:57] lunch or after after dinner because [30:59] after your lunch and after your dinner [31:00] you have lots of food already in the [31:02] digestive system so any sugar you put in [31:05] afterwards is going to impact your [31:06] glucose levels less you said that if I [31:09] have something sweet for my breakfast [31:11] I'm then going to be on a glucose roller [31:12] coaster yeah why because glucose Spike [31:17] then insulin comes out and your glucose [31:19] drop then your glucose are low here you [31:23] get really hungry you have a lot of [31:24] cravings when our glucose levels are [31:26] dropping scientists have shown it [31:28] increases the activity of the craving [31:30] Center in our brain so it goes like [31:32] Stephen eat some sugar and you can't [31:35] control that so what you do you reach [31:37] for more sugar bam another glucose Spike [31:40] and then you just continue your whole [31:42] day like that so you sort of put [31:44] yourself into a corner if you start your [31:46] day with a spike and it's really [31:47] difficult to get off that roller coaster [31:50] does that roller coaster last across [31:52] days good question generally during the [31:55] night is sort of resets and my glucose [31:58] test I saw that when I go to sleep it [31:59] kind of flattens out kind of goes quite [32:01] low at night time [32:03] however I've got this unscientific [32:06] observation where if I start if I had a [32:09] carrot cake now um there's a high [32:11] probability that I'd probably want to [32:13] have a carrot cake by dinner time [32:14] tonight as well and then when I wake up [32:16] the next day I probably I'm going to be [32:19] more likely to go for the carrot cake [32:20] again and I if I if I zoomed out on my [32:22] life say the whole 12 months of a year [32:25] there will be maybe like this little [32:28] week or two in clusters where maybe [32:31] there's a couple of months in between [32:32] and then there's this two we [ __ ] [32:33] Splurge again where I find it really [32:36] hard not to reach for something across [32:38] multiple days now I'm not sure if this [32:40] is in my head I think there's a few [32:41] things going on one The Taste is really [32:43] addictive so you get addicted to getting [32:45] that taste and getting the dopamine [32:47] don't forget there's the dopamine rush [32:48] in your brain second with every glucose [32:50] Spike you're actually deregulating your [32:52] hunger hormones so you get you have more [32:54] Cravings you're hungrier and yes this [32:56] can totally last for a few days and I [32:58] think thirdly if you have the carrot [32:59] cake at home for a few days maybe you're [33:01] just more likely to reach for it because [33:02] it's there you know but I feel I feel [33:04] similarly to you I have these phases [33:07] especially if I'm really busy and I [33:08] can't do all the hacks all the time [33:10] where I'm eating a bunch of sugar and [33:12] then it lasts until I say okay stop back [33:14] on the hacks and I do the hacks for two [33:16] days and then I'm good again that's the [33:17] same with me but also I find that if I [33:19] do a really big workout yeah for me it [33:22] helps to break that cycle so if I this [33:24] weekend I did a re I was I think I was [33:26] in that cycle of like I wasn't reaching [33:28] for sugar as in like something sweet I [33:30] was reaching for like I was having a lot [33:32] of like toast with my breakfast or I was [33:33] having like carbs and then I did a [33:36] really big workout and the last thing I [33:37] wanted was anything with carbs in or [33:39] glucose I think it's also in the brain [33:41] you know cuz you're rebalancing those [33:43] hormones that dopamine you're getting [33:45] endorphins from the workout so you're [33:47] not seeking all that pleasure from just [33:49] sugar okay I think if you're in a cycle [33:51] where all you're just getting dopamine [33:52] from sugar it just becomes addictive and [33:54] you have to do stuff in your life that [33:55] allows you to feel good in your brain [33:57] without having that sugar so maybe I got [33:59] the dopamine from the workout instead [34:01] totally and so I kind of shifted yeah [34:04] the source of dopamine so that was the [34:06] first hack which is Theory breakfast [34:08] Super Key by the way if you just do one [34:10] hack do this one it is a complete [34:13] GameChanger and a Savory breakfast [34:15] should keep you satiated for 4 hours [34:18] which is a long time most people get [34:20] hungry again 2 hours after they have [34:22] breakfast so make sure you're having [34:24] enough protein in your breakfast to stay [34:26] full for four hours [34:28] okay on that what if I fast totally fine [34:31] make sure the first meal of your day is [34:33] also Savory so it can be at 8 a.m. it [34:35] can be at 4 P.M I do not care as long as [34:38] the first thing that you eat is [34:39] something Savory because when you're [34:41] fasted your digestive system is super [34:43] empty and sensitive so whatever you give [34:46] it whether it's in the morning after [34:47] just sleeping or whether it's after a [34:48] two week fast is going to go really [34:50] quickly into your bloodstream so you [34:52] have to be cautious and make sure you're [34:54] not giving your body glucose otherwise [34:57] big [ __ ] do you think fasting is good [35:00] for you inent [35:02] fasting I think it's nuanced I think [35:05] what I've seen is that in men it just [35:07] works way better in females it can kind [35:10] of mess up your hormones you have to be [35:12] a bit um judicious about when you fast [35:15] and we also have to remember guys [35:17] fasting is a stressor on the body it is [35:20] a good stressor but it is a stressor so [35:23] if you have an intense job kids to take [35:26] care of you drink coffee you have you [35:29] know three times a week you do hit [35:31] cardio then you do a sauna then you do a [35:33] cul lunch then you fast your body is [35:35] going to freak the [ __ ] out you have to [35:36] like dose these stressors in a way that [35:39] is going to be manageable for your body [35:41] I see lots of women who do all those [35:43] things I just mentioned and then they're [35:45] like and I don't have my perod and I [35:46] don't understand I don't feel good I'm [35:47] like your body is freaking out like [35:50] relax you can't be putting all these [35:52] stressors on yourself all the time so I [35:55] fast when I'm on vacation and what kind [35:57] of fasting do you do I like we'll skip a [35:59] meal we'll skip dinner we'll skip [36:01] breakfast and it just helps your body [36:03] clean up its dead cells and it's really [36:05] helpful but we have to remember that [36:08] fasting is a stressor it has great [36:10] benefits but you don't have to fast in [36:13] order to be healthy it's very important [36:15] to also look at what you're eating [36:17] because if you're fasting 16 hours a day [36:19] and then you're just eating junk food [36:21] it's not going to be helpful to your [36:22] body we have to do both in combination [36:24] do you fast naturally yeah so I haven't [36:28] eaten today what time are we we 1:00 um [36:31] and I won't eat until you've had a [36:33] coffee I've had a coffee this morning [36:36] yeah but I won't eat until what 400 p.m. [36:39] 5:00 p.m. which will be probably you [36:40] know after I get back to the office and [36:42] stuff like that you feel good I feel [36:43] fine so that's the thing right my [36:45] recommendation is if you feel great Fab [36:48] if you feel stressed out if you feel [36:49] light-headed if it feels hard yeah then [36:51] don't do it your body can't handle it [36:53] just doesn't cross my mind to eat I [36:54] don't know how people eat it's amazing [36:56] yeah then go for it live your life Man [36:58] live your life Stephen what about [36:59] calorie restriction do you think much [37:01] about that I mean it works right if you [37:03] if few calories you're going to lose [37:05] weight but this is one of my favorite [37:08] stories do you know how calories were [37:11] invented maybe okay they like put it in [37:13] a box and burnt it they put yes I I told [37:16] you that yes so back in the day to [37:18] measure calories what do you want to [37:20] measure the calorie of tell me something [37:21] some my food car cake [37:24] okay okay so if we were back in the day [37:26] like 100 years ago and we wanted to [37:28] measure the calories in your carrot cake [37:29] here's what we would do we would take [37:31] the carrot cake put it in a box then put [37:33] this box in an aquarium filled with [37:36] water so you have the aquarium and then [37:39] inside you have the box with the carrot [37:40] cake then we would light the carrot cake [37:43] on fire inside the small box and measure [37:47] by how many degrees the water in the [37:49] aquarium increased in temperature so [37:52] we're just measuring the heat that is [37:56] created when we burn the carrot cake [37:58] that is how we measure calories by how [38:01] much heat is generated when you burn a [38:03] food so if you were to put in that same [38:05] box I don't know three avocados and you [38:07] burnt them you might get the same [38:10] temperature increase in the water so you [38:11] might say oh this carrot cake and these [38:12] three avocados have the same number of [38:14] calories but the thing is with the [38:16] calorie thing it's not actually telling [38:18] you what's in the food it's just [38:20] measuring energy that dissipated when [38:22] you burnt it it's not telling you the [38:25] carrot cake is going to lead to a big [38:26] glucose Spike going to make you inflamed [38:28] age faster release insulin whereas the [38:31] three avocados will keep you steady and [38:32] feeling better so two people can be [38:35] eating 2,000 calories diets one person [38:38] can be eating in a way that keeps their [38:39] glucose nice and steady they feel good [38:42] good energy F Cravings clear brain not [38:45] super hungry all the time the other [38:47] person can be eating just glucose [38:49] spiking food and they're having a [38:50] terrible time they're hungry constantly [38:52] they have cravings brain fog insulin [38:54] release so calories are interesting but [38:57] they're not not everything we need to [38:58] teach people about the molecules in [38:59] their food I find that to be a much [39:01] easier way to try to eat a bit less if [39:04] you're trying to lose some fat is to [39:06] just focus on your glucose levels [39:07] because naturally your hunger hormones [39:09] will rebalance you'll have few cravings [39:11] and it's much easier to eat less is [39:14] there a story that you've been sent or a [39:16] case study from someone that's followed [39:17] your work that's stuck with you someone [39:20] that's understood their glucose and had [39:21] a big shift in their life I imagine [39:23] there's thousands but yeah there's many [39:26] many I think for there's two things for [39:28] me there's the the pregnancy stories [39:30] because I think that's so touching [39:31] because I've had many friends go through [39:33] difficult fertility Journeys and to hear [39:36] people who were about to embark on [39:38] really intense fertility treatments and [39:39] just tried this and then got pregnant I [39:41] think that's really cool and then second [39:43] I think it's the people [39:45] whom there was this one guy he's had [39:47] diabetes his whole life he's like in his [39:49] 50s um on lots of medication and just [39:53] thought he would lose a leg and lose his [39:55] vision that's what happens when you have [39:56] type two for a very long time [39:58] and the thing is his doctors had never [39:59] explained to him why he had diabetes [40:01] they had just told him you know take [40:02] this pill and I take this insulin and he [40:05] read my book and he understood why he [40:07] got diabetes in the first place and he [40:10] did the hacks he was able to reverse his [40:12] type two diabetes in one year all his [40:15] doctors were like how did you do it you [40:16] know doctors don't often have this kind [40:18] of information and then he sent me a [40:20] long message saying now I'll be able to [40:22] see my grandkid wedding and I really [40:23] thank you for that it's so cute you know [40:27] we're all we're all stuck in this [40:29] vicious cycle of having this toxic food [40:32] around us that's making us sick but not [40:34] understanding how to get out of it and [40:36] everybody wants to be healthy that man [40:39] he was eating stuff that he thought [40:41] would be good for him he was eating like [40:43] the low calorie rice cakes and the fruit [40:46] smoothies and the lowfat yogurts and all [40:48] these things trying to be healthier but [40:51] if you don't have the right information [40:52] you can't actually make a change what [40:55] would you say to parents it's it's [40:57] really interesting cuz I I've had the [40:59] experience of watching a lot of early [41:01] parents over the last couple of months [41:02] and um they care so much about their [41:06] kids just eating it something that often [41:08] they'll give them something that is high [41:10] in glucose does it matter you know [41:13] because sometimes people look at kids [41:14] and go well they're a kid they they'll [41:16] kind of it won't have an impact on them [41:18] they'll kind of grow out of it yeah well [41:20] we'll make sure that they eat healthy [41:21] later we just need to make sure they eat [41:22] something now listen we used to think [41:25] type two diabetes was a disease is [41:27] reserved for adults and now 5-year-olds [41:29] get it it's very important to help your [41:31] kids eat well so that they set up their [41:33] body in a healthy way one thing that I [41:35] hear is yeah Jesse I know I should be [41:37] giving my kids eggs in the morning but [41:40] they just keep begging for the cereal [41:41] and I just I can't say no you know they [41:43] they won't they won't let go I have to [41:45] give it to them and I say what if they [41:47] were begging you for [41:49] cigarettes would you give them the [41:51] cigarettes like you don't actually have [41:53] to give your kids this food it's hard [41:56] for for sure but if it's a priority for [41:59] you you can totally do it absolutely and [42:01] I think it's important to set an example [42:04] actually because if you're having cereal [42:06] and orange juice it's going to be really [42:07] hard for your kids to take you seriously [42:09] like come on dad like you know shut up [42:12] what you think of giving kids orange [42:13] juice oh my God it's terrible it's the [42:15] worst it's it's it's just terrible it's [42:17] big rush of sugar can affect it can [42:20] affect Behavior you know tantrums and [42:23] the sugar cravings and the sugar lows I [42:26] mean no it's terrible it breaks my heart [42:28] I'm like wow those little bodies are not [42:31] happy right now you know there's so many [42:33] parents that are listening right now [42:35] like you don't [ __ ] get it you too [42:38] childless better totally and that's why [42:40] Stephen you know when I have kids I [42:42] totally want to write a book about that [42:43] because I think there's lots of stuff we [42:44] can teach a parents about how to feed [42:47] their kids it's too easy for me to say [42:49] this stuff I don't have kids I don't [42:50] know how it is but I can tell you one [42:51] thing there will be no orange juice in [42:53] my house no orange juice like my mom my [42:57] mom was addicted to diet coke when she [42:58] was younger so we never had soda in our [43:00] house never and I hate I hate soda now I [43:03] would never be able to drink any of that [43:05] stuff because it was never I never [43:06] learned to like it so don't be scared [43:09] that your kid is going to binge if you [43:11] restrict all the sugary stuff I think [43:12] it's the opposite I think if you don't [43:13] give them the Habit they just won't have [43:15] the habit I do agree we we um we didn't [43:17] have many sweet things or fizzy drinks [43:20] or anything in in the house and I think [43:22] as a kid I was resentful because you [43:24] you'd go to school and you'd see those [43:25] things you you'd lean towards them and [43:27] you'd love them at school but frankly as [43:29] I've grown older I'm completely cool [43:30] with just drinking water all the time [43:33] that's part partly because that's what [43:34] we had in the house so my relationship [43:36] with water is pretty strong I feel you [43:38] but you know one thing that parents do [43:39] tell me is that when they do their [43:40] glucose hacks and they manage their [43:42] glucose levels they're able to be more [43:43] Zen around their kids and sort of you [43:46] know stay a bit more um centered when [43:49] their kids are freaking out or asking [43:50] about something a lot their their mood [43:52] is steadier so they can actually make [43:53] better choices for the whole family and [43:55] they have a bit more stamina and uh then [43:57] their kids do the hacks and their kids [44:01] get calmer and then the family is just [44:02] having a better time generally but it [44:05] can really [44:06] impact even a marriage this a great [44:08] study I have to tell you about that was [44:10] looking at married couples so they [44:12] recruited 300 married couples and bless [44:15] these scientists they're just insane so [44:17] they recruited 300 married couples they [44:20] gave each person in the marriage a [44:22] voodoo doll representing their spouse so [44:26] if you're in a marriage you have a [44:27] voodoo doll representing your husband or [44:29] your wife scientists then asked the [44:32] people to put a pin in the voodo doll [44:36] representing their spouse every time [44:38] their spouse annoyed them for six weeks [44:42] at the end of the study they took all [44:43] the voodoo dolls counted the pins they [44:45] also measured the participants glucose [44:48] levels what they found Stephen is that [44:51] those who had more variable glucose [44:54] levels specifically those who had more [44:56] low glucose level events which happens [44:58] after spikes had put more pins in the [45:02] voodoo doll representing their spouse so [45:05] their glucose levels seem to be linked [45:07] to how irritated they were with their [45:09] partner and then the scientists [45:10] speculated that this had to do with a [45:13] neurotransmitter called tyrosine and the [45:15] more glucose roller coaster you have [45:17] going on the lower your tyrosine levels [45:19] and tyrosine balances our mood so the [45:22] food you eat can impact your marriage [45:25] can impact how you show up [45:27] with others can impact how you feel [45:30] about other people's behavior it goes [45:32] really deep it's not just about diabetes [45:34] it it impacts who you are as a person [45:36] your personality so if I stop eating [45:38] sugar it will save my marriage I mean [45:41] you said [45:43] it it's not it's really interesting I [45:45] was thinking as you were talking as well [45:46] about how glucose is linked to our sort [45:51] of discipline more broadly you know you [45:53] were talking earlier about parents and [45:55] them being able to be more sort of [45:56] disciplined and strict with and calm [46:00] when they themselves get their glucose [46:02] under control but you think about all of [46:03] our lives our lives are shaped by the [46:04] habits that we perform consistently and [46:06] for us to have good um habits that are [46:10] prod conducive with our health our [46:12] happiness our success then we need to be [46:15] focused and disciplined and be able to [46:17] reach for the right things um whether [46:19] it's a dumbbell or whether it's our [46:21] laptop yeah so like do do you ever think [46:23] much about the role that glucose plays [46:25] with our sort of discipline to be who we [46:27] want to be to sh up how we want to sh up [46:28] completely because so many people are [46:30] stuck in a cycle of being a victim to [46:33] their Cravings being a victim to their [46:34] fatigue and they can't show up as the [46:36] person they want to be and if you switch [46:39] your diet and use these hacks you can [46:42] actually be more connected to the [46:44] version of yourself that you want to be [46:45] and even just a simple thing like a [46:47] Savory breakfast it can deeply change [46:49] how you show up throughout your day [46:52] instead of being exhausted at 11:00 a.m. [46:55] needing four coffees feeling this [46:56] lethargic in your work meeting then at 3 [46:59] p.m. thinking oh I really want to have a [47:00] nap I would have a nap on the floor [47:02] right here if I could looking for sugar [47:03] all the time you actually have a clearer [47:05] brain like we know glucose spikes are [47:07] linked to even just brain fog and brain [47:09] fog is a debilitating symptom to have [47:12] you can't show up as the person you want [47:14] to be I would never be able to do the [47:16] work that I do if I didn't have my [47:17] glucose under control and I learned that [47:19] from the very beginning that's why I got [47:21] into this work in the first place but [47:23] 100% agree with you yeah so the first [47:25] hack we talked about was the Savory [47:27] breakfast there was the second one you [47:29] talked about vinegar which we talked [47:30] about last time which I remember I was [47:31] really repulsed by but you count this as [47:33] one of your most important hacks is to [47:36] eat vinegar every day it's drink one [47:38] tablespoon of vinegar in a big glass of [47:40] water before your biggest meal of the [47:42] day and the reason it's important [47:43] Stephen is because it's easy and I'm all [47:45] about easy hacks big bang for your bck [47:48] so vinegar contains acetic acid which [47:51] interacts with your digestive enzymes [47:53] and cuts the glucose Spike of your meal [47:55] by up to 30% with no effort so if you [47:58] want a super low effort albeit not very [48:01] delicious super low effort hack to try [48:03] do that and see how you feel with a [48:06] smaller Spike and a smaller crash few [48:08] Cravings less fatigue what kind of [48:10] vinegar any kind of vinegar it can be [48:12] the vinegar you have at home literally [48:14] tonight just grab the white vinegar in [48:16] your kitchen and not the cleaning [48:17] vinegar if it's next to the toilet paper [48:19] it's not the right vinegar you want the [48:20] kitchen vinegar one tablespoon in a big [48:23] glass of water dilute it drink it 10 [48:25] minutes before having your dinner see [48:26] how you feel what's what role is the [48:28] water playing in this just dilution so [48:30] that it doesn't hurt your teeth because [48:32] your dentist won't be very happy if you [48:34] take a shot of vinegar because it can [48:35] hurt your teeth's enamel okay so that's [48:38] hack number two and that's really to [48:39] sort of line my stomach to so no that's [48:42] to interact with your digestive enzymes [48:44] the line stomach is the third hack which [48:46] is Veggie starters so all around the [48:49] world if you look at different cultures [48:51] you see this habit this tradition of [48:53] starting your meal with veggies in Italy [48:56] aunti [48:57] in France crud raw vegetables at the end [49:00] of your at the beginning of your meal in [49:02] the Middle East you start your meals [49:04] with herbs by the bunch right why are we [49:07] doing this veggies first thing well [49:09] recently scientists have discovered why [49:11] it's so powerful it's because veggies [49:13] contain fiber we love fiber she's the [49:16] best when you have fiber at the [49:18] beginning of a meal what it does is that [49:20] it coats your intestine it makes this [49:22] sort of protective barrier this [49:24] protective mesh kind of goo fibrous mesh [49:28] and so any glucose you eat afterwards [49:31] will not be able to go through your [49:33] intestine into your bloodstream so [49:35] quickly so it slows down the arrival of [49:38] glucose into your blood and it slows [49:40] down that Spike you can make the [49:42] experiment if you're wearing a monitor [49:44] just have a a small plate of you know [49:47] carrots or spinach or broccoli or cherry [49:49] tomatoes or whatever veggie you like [49:51] before a meal and see how much smaller [49:53] your glucose spike is you stay Fuller [49:55] for longer have few crat and you're [49:57] helping your body from within too and [49:59] the fourth one you mentioned was moving [50:01] after after eating yeah so after eating [50:05] use your body and your muscles for 10 [50:07] minutes you can clean your apartment go [50:10] for a walk with your dog dance to a few [50:12] songs if you're at the office you can do [50:15] calf raises under your desk like this so [50:17] you just sort of push up onto the balls [50:18] of your feet up and down for 10 minutes [50:20] nobody will see and your calves contain [50:23] a muscle called the Solus muscle which [50:25] is really good at soaking up glucose but [50:27] it's what we were talking about earlier [50:28] Stephen your muscles are really [50:31] effective glucose dumps and the more you [50:33] use them to contract the more they're [50:34] going to soak up glucose from your [50:36] bloodstream to use for energy so that's [50:39] the four hacks Savory breakfast vinegar [50:42] once a day veggie starter once a day you [50:44] can also combine those two and do like a [50:46] vinegar dressing on a veggie starter and [50:49] then moving after eating and then when [50:51] you want to get Pro you go to all my [50:52] other hacks people talk about being in a [50:54] food comr after they've eaten yeah which [50:56] which is I mean the antithesis of what [50:58] you're you're saying absolutely food [51:00] coma is like a combination of brain fog [51:02] and fatigue right and what's going on [51:04] there well I think there's a lot of [51:06] things going on but one study that's [51:07] really interesting shows us that in rats [51:10] when you create lots of big glucose [51:12] spikes and when you monitor the activity [51:15] of their neurons in the rats scientists [51:17] noticed that the more glucose spikes [51:19] they had the slower the speed of the [51:23] signal between their neurons so their [51:25] brain was literally slowing down the [51:28] information was going more slowly [51:31] throughout the brain and they're the [51:32] they theorized that in humans this could [51:34] lead to brain fog so you have glucose [51:36] spikes linked to brain fog and your [51:39] mitochondria becoming exhausted from Big [51:41] glucose spikes potentially making you [51:43] really tired you know 90 minutes after [51:45] eating with the hack food coma reduced [51:49] significantly so you can actually do [51:50] stuff after eating instead of just being [51:53] lying down and not being able to get up [51:55] and you took these hacks and you did an [51:57] experiment right on page seven of your [52:00] book the glucose goddess [52:03] method you talk about this 2,700 person [52:07] pilot experiment that you did in 2019 [52:10] yeah which of the hacks did you use for [52:13] this experiment and what did you find so [52:15] it was these four hacks so it was a [52:16] four-week experiment week one you start [52:19] your Savory breakfast every day you do [52:21] that for the four weeks week two you add [52:24] in vinegar once a day you continue for [52:26] for the rest of the three weeks week [52:28] three you add veggie starters and week [52:30] four you add moving after eating you [52:33] don't have to change anything else about [52:34] what you're eating I'm not cutting out [52:36] sugar I'm not telling you to not drink [52:38] alcohol I'm not telling you to not drink [52:39] pasta I'm just asking you to add these [52:42] for hacks in and see what happens and [52:45] these people were from 110 countries [52:47] yeah I recruited I recruited them online [52:49] on through Instagram between the ages of [52:51] 20 and 70 years old mhm and what [52:55] happened listen the results were really [52:57] stunning so 90% of people reduced their [52:59] Cravings 90% of people had more energy [53:02] you had really significant impacts on [53:04] sleep on hormones on skin on mood on [53:08] Diabetes I mean of course this is not a [53:11] you know Placebo controlled randomized [53:13] trial it's just an experiment I didn't [53:15] have a control group but these numbers [53:17] are pretty remarkable and that's what I [53:19] see when I meet people when I see the [53:21] testimonials from my readers so just [53:23] very quick impact because glucose spikes [53:26] imp act all parts of our system physical [53:29] and mental and when you balance them [53:31] Stephen you're creating a much better [53:33] foundation for your body and your mind [53:36] to be healthy and these are [53:37] self-reported symptoms right totally [53:39] yeah so we did a survey at the end of [53:41] every of the four weeks and uh just [53:43] measured the results and when you say [53:46] there's no control group that means that [53:48] there wasn't another group who weren't [53:50] who were doing like a different kind of [53:52] intervention or Placebo no okay so it [53:54] was just 3,000 people doing the hacks [53:57] and I was just asking them questions uh [53:59] at the end and it says here 40% roughly [54:02] 40% of people who wanted to lose weight [54:03] did in fact lose weight in those four [54:05] weeks yeah with no calorie restriction [54:07] no request to eat less and the reason [54:11] this is interesting is that even though [54:13] weight loss is not the primary objective [54:15] of balancing your glucose levels what [54:17] happens when you reduce your spikes is [54:19] that you reduce Cravings because you're [54:21] not activating that craving Center [54:23] anymore you reduce hunger you have more [54:25] energy to potentially move more and you [54:28] lower your insulin levels now this is [54:30] very important because when there's [54:32] insulin present in your body you cannot [54:34] burn fat insulin is storing fat and [54:38] making more fat and when you lower [54:40] insulin you can actually burn some of [54:42] the fat that you stored and there's [54:44] going to be people screaming because [54:45] they want to know the other sort of six [54:47] this 10 right yeah I can go through all [54:49] of them if you want sit the other six AR [54:51] of course of course of course so another [54:54] hack is eating your food in the right [54:56] now this is kind of similar to the [54:58] veggie starter it's just a bit more [55:00] complicated and it's really where the [55:02] science it's really what the science [55:03] shows us the science shows us that if [55:06] you eat a meal in the right order [55:08] meaning veggies first then proteins and [55:11] fats then starches and sugars instead of [55:14] the opposite you reduce the glucose [55:16] Spike of the meal by up to [55:18] 75% you're eating the same meal the same [55:22] quantity the same food just the order [55:24] and using that fiber first mentality [55:26] is going to reduce your Spike [55:28] significantly just to be clear this [55:29] doesn't mean that I'm going to gain less [55:31] weight from that [55:33] meal well no because it doesn't H you [55:36] know weight loss doesn't happen within [55:37] one specific meal but it does mean [55:39] you'll have fewer Cravings a couple [55:41] hours after that meal so maybe you won't [55:42] reach for the donut okay that's how it [55:44] would work so indirectly I might not [55:46] game more away exactly exactly so eating [55:49] your food in the right order okay having [55:51] a Savory breakfast we talked about it [55:54] veggies first we talked about it vinegar [55:56] we talked about it moving after eating [55:57] we talked about it and then there's [55:58] clothes on [56:00] carbs so that means anytime you eat [56:03] starches or sugars which are the big [56:05] category of carbs make sure you're never [56:07] eating them naked or on their own [56:10] because if you eat them on their own [56:13] plof they just turn into glucose really [56:15] really quickly so instead of having a [56:16] slice of bread on its own have bread and [56:19] some avocado add some fat to that that's [56:21] a good clothing to add or add some [56:23] protein or add some Fiber if you're [56:25] having a carrot cake don't have it on [56:27] its own have it with a Greek yogurt for [56:29] example so that's clothes on carbs it's [56:33] really easy to remember especially if [56:36] you're going throughout your day and you [56:37] can't really pick what you're eating [56:39] because you don't have many options just [56:40] think clothes on carbs then we have [56:43] Savory [56:44] snacks so during a day if you want to [56:46] have a snack between meals when your [56:49] stomach is empty try to have something [56:51] Savory that won't increase your glucose [56:53] spikes instead of having something sweet [56:56] then another hack that we kind of [56:57] touched on is if you want to eat [57:00] something sweet have it as dessert [57:02] instead of on an empty stomach so if I [57:04] want a cookie or a carrot cake I will [57:06] make sure to buy it in the morning if I [57:07] know where I want to get it from and [57:08] then have it as dessert after my lunch [57:10] or after my dinner so I'm not removing [57:13] any of the sugar from your life I'm just [57:15] showing you how and when to eat it so it [57:18] will reduce the glucose Spike and then [57:21] we have always eat your fruit whole [57:23] never Juiced never dried never smoothed [57:26] only whole to have that protective fiber [57:29] in there thinking about your Instagram [57:32] you post these photos of glucose spikes [57:33] with um in response to different foods [57:35] how do you trial that is that oh great [57:38] question are those your spikes yeah [57:40] those are my spikes or the spikes from [57:41] somebody on my team but it's really [57:42] important to note that these spikes are [57:46] just [57:46] illustrating studies trials that have [57:49] been done by scientists around the world [57:51] so for example I'll find a clinical [57:52] trial showing that vinegar before a meal [57:55] reduces a glucose Spike it's been shown [57:57] at scale with a placebo you know proper [57:59] clinical study and I'll just make an [58:02] example with my own data to illustrate [58:04] that scientific study and that's why if [58:06] you swipe on my post you'll see my graph [58:08] and then the study that I mentioned or [58:10] in the description of the post I don't [58:12] draw any conclusions from my own glucose [58:14] data I'm not like oh look today I had a [58:16] green tea and that didn't cause a spike [58:18] and yesterday I had a green tea and I [58:19] also had a piece of I don't know [58:21] whatever an almond and that caused a [58:23] biggest [ __ ] so I should be telling [58:25] everybody to not have elments like [58:26] that's not how it works at all it's just [58:28] an illustration of existing studies [58:30] that's my role that's my job that's what [58:32] I love to do to translate studies that [58:34] are existing in a way that makes it [58:37] easier for people to understand because [58:39] you can't just give somebody a [58:41] scientific paper you have to explain it [58:44] in a visual way that they can [58:45] immediately get it so of those visuals [58:49] that you've made is there some in [58:52] particular that were most surprising to [58:53] you or most shocking to you because I'm [58:55] going to put some of them on the screen [58:56] so some of them that come to mind that [58:58] would maybe had the biggest response [59:01] from your audience for example yeah I [59:03] think some of the ones that show [59:04] traditional food combinations and how [59:06] they're actually good for our glucose [59:07] levels are fascinating for example [59:09] grapes and cheese so I'm French and [59:12] often when you eat like a big uh plateau [59:15] of cheese you'll have some grapes there [59:16] to have with and it you know the glucose [59:19] response shows us that if we had the [59:20] grape on its own it would be a bigger [59:22] Spike than the grape with the cheese not [59:24] only is it really delicious it's Al [59:26] better for your glucose levels because [59:27] you're putting clothing on that sugary [59:29] carb that is the piece of fruit or ham [59:33] and melon or rice and beans all these [59:37] traditional combinations cause smaller [59:40] spikes than you would expect from the [59:41] individual ingredients that's really [59:43] quite fascinating in terms of the most [59:46] um shocking ones I think [59:48] any glucose graph showing food order is [59:52] really interesting so for example if you [59:54] have salad and then then pasta which is [59:57] much better for your glucose levels than [59:59] having pasta and then the salad [60:01] interesting yeah and that's the food [60:03] order hack going on do you know off the [60:06] top of your head what your most engaged [60:08] post has been of all time the one that's [60:10] been shared the most or commented on the [60:12] most um actually it's one currently at [60:15] least on YouTube it's one where I [60:17] explain where I show an image of an [60:19] ancestral banana what bananas used to [60:21] actually look like in nature and what [60:24] bananas look like today to illustrate [60:26] that the fruit that you find today in [60:27] the supermarket is not natural so that's [60:30] a very very popular one and then I think [60:32] it's the hacks um it's the glucose [60:34] graphs and the videos where I explain [60:36] food order people really love that it's [60:38] so interesting to see that if you have [60:41] your veggies at the beginning of a meal [60:43] you have such a big impact on your [60:45] glucose levels whereas we've all been [60:47] taught that all your food mixes in your [60:49] stomach and mixes like big smoothie and [60:51] it doesn't matter well it does [60:53] actually yeah that because that's really [60:56] easy to change as well totally you don't [60:57] have to change what you're eating how [60:59] much you're eating just next time you're [61:02] sat at a meal think oh I'm going to have [61:04] the veggies on my plate first that's it [61:07] so powerful these hacks are so easy [61:10] Stephen I really want everybody to know [61:12] them I want to become irrelevant I don't [61:13] want to have any more work because [61:15] everybody knows these hacks it's so [61:17] important for our Public Health I think [61:19] some uh vinegar has arrived for you to [61:21] shot yeah no we can't shot it Stephen we [61:23] have to dilute it I'm I'll dilute it as [61:25] well let [61:28] for yes so this is side of vinegar but [61:32] any vinegar works you don't have to buy [61:33] expensive vinegar it doesn't have to be [61:35] organic unfiltered whatever just kitchen [61:37] vinegar works no I try it straight I've [61:40] actually never really drink okay but if [61:41] you're dentist is upset it's not my [61:42] fault okay [61:45] well so Jesse told me to drink this [61:48] straight no she's an expert she said [61:51] she's a scientist [61:57] oh [61:59] gosh yeah you're not supposed to do that [62:01] Stephen no I'm [62:03] sorry no it's been really lovely getting [62:05] to imagine if but it's not that bad but [62:09] it's not something that I would do for [62:11] fun yeah but also if you want to have [62:12] vinegar straight you need to get higher [62:14] quality vinegar there's some vinegars [62:15] that taste really really good but in our [62:17] case we're just trying to get the acetic [62:19] acid and we don't need high quality [62:21] expensive vinegar we can just do like [62:22] really cheap [62:23] vinegar and this is a we just put one [62:25] tbspoon this is a good hack if you have [62:27] a parent that has diabetes and they [62:29] don't want to change anything about [62:30] their lifestyle just get them to add [62:32] this before their meals when they're [62:33] eating carbs and you'll see a good [62:34] impact on their glucos levels okay so [62:36] I'm mixing it like this you didn't put [62:37] much in there I put a tablespoon it's a [62:41] tablespoon and even that small amount [62:44] you L it looked like you you kind of [62:45] filled the lid I fill the lid twice [62:47] basically which is approximately one [62:49] tablespoon I think cuz this is probably [62:51] like yeah this is half a tablespoon I [62:54] would say okay I've done this [62:56] before and now you can't taste [63:01] anything you're telling me that that [63:03] will have an impact absolutely and the [63:04] studies prove it I can't taste anything [63:06] yeah maybe because I just had the big [63:08] shot I think that's probably why but but [63:11] totally Stephen I even meet people on [63:13] the street or like my readers and stuff [63:15] and they'll show me that in their purse [63:16] they have a little um bottle of vinegar [63:18] they take with them it's super easy and [63:21] you know I was very skeptical and I [63:22] think everybody was super skeptical [63:23] about the vinegar thing until the [63:25] studies were widely read it's it's an [63:28] amazing ingredient that's been used for [63:31] Millennia for its health benefits but [63:33] now we understand how it works it has [63:35] impact on visceral fat on cholesterol [63:37] levels on glucose and on insulin levels [63:39] it's a magical ingredient it's super [63:41] cheap so have some vinegar but be very [63:43] careful now a lot of big brands are [63:45] jumping on this and are making vinegar [63:47] drinks that have sugar in them so you [63:48] want straight vinegar you don't want [63:50] anything that has even a tiny bit of [63:51] apple juice or sugar uhuhuh straight [63:54] vinegar [63:56] you said visceral fat yeah is that belly [63:58] fat yeah it's the fat between your [64:00] organs it's the fat that's really bad [64:02] for you so you can have fat that is sort [64:04] of on the outside of your body and you [64:06] can you can grab it you know you can [64:08] grab it and you can really pinch it [64:09] speak for yourself no I totally have [64:12] nice fat here that I can grab yeah yeah [64:14] so this fat you know I can grab visceral [64:17] fat is underneath my muscle layer and [64:20] you would know if somebody has visceral [64:21] fat if they have kind of a big hard [64:24] belly have you ever seen that and they [64:26] just kind of but if you touch it you [64:28] can't make it into a roll that's [64:30] visceral fat that's between your organs [64:31] and that's really bad for you so vinegar [64:33] helps of course this is not a magic [64:35] solution that's going to fix all your [64:36] issues and you know prevent ton of [64:39] diseases it's a good Ally to have and [64:41] I'm all about little allies you bring [64:43] with you Gentle Giants you have [64:45] throughout your day that are going to [64:46] help you get to Health in an easy [64:48] manageable way so so if I have that [64:51] glass that you've just made for me which [64:52] basically I can't taste the vinegar in [64:54] because it's been dilated by water and [64:56] then I eat something yeah remind me [64:58] again of the impact that that will have [64:59] on my glucose Spike so it'll reduce your [65:03] glucose Spike by up to 30% and your [65:05] insulin Spike also by up to 30% the way [65:08] it works is that you have these little [65:11] scissors in your stomach like miniature [65:15] scissors called enzymes their job is to [65:18] chop up the starches and sugars and turn [65:20] them into individual glucose molecules [65:22] it's a part of your digestive process [65:24] these enzymes [65:26] do this [65:27] job vinegar will temporarily inactivate [65:31] some of those little scissors [65:33] essentially slowing down how quickly the [65:36] glucose arrives into your bloodstream [65:38] it's all about velocity we're all about [65:41] trying to reduce the speed of arrival of [65:43] glucose into your bloodstream that's the [65:46] key so vinegar is a really effective way [65:48] of doing this one of the things that I [65:51] read online as well about glucose and [65:52] again this is like conspiracy theories [65:55] that are [65:56] I read this is a variation of the Tweet [65:59] um I'll read it out it says sugar in a [66:02] baby's brain is called ADHD sugar in [66:06] adult's brain is called dementia and [66:07] Alzheimer's sugar in your eyes is called [66:10] glycom sugar in your teeth is called [66:13] cavities sugar on your skin is called [66:15] Aging sugar in your sleep is called [66:17] insomnia sugar in your blood is called [66:20] diabetes sugar on Wall Street is called [66:24] a billion dollar industry boom I get the [66:27] point I think sugar is definitely one of [66:30] the main drivers of all these things but [66:32] there's other stuff going on of course [66:33] but I like that I think the Alzheimer's [66:35] one is really interesting to talk [66:37] about there's a study that has followed [66:40] people for 30 years and they found that [66:45] people who had elevated glucose levels [66:47] in their 40s were more likely to get [66:50] Alzheimer's when they reach 60 70 80 so [66:55] having high glucose levels at midlife is [66:57] a risk factor for Alzheimer's when [66:59] you're older not only that but [67:01] scientists have started to see that some [67:03] of the things you see in the brain of [67:05] someone with Alzheimer's are actually [67:07] similar to what you see in the body of [67:10] somebody with diabetes namely [67:13] inflammation glycation and insulin [67:17] resistance so much so that some [67:19] scientists call Alzheimer's type 3 [67:23] diabetes diabetes of the [67:26] brain pretty freaking fascinating [67:30] there's going to be so many people that [67:31] are listening to our conversation when [67:33] we talked about PCOS or Alzheimer's or [67:36] all these kinds of things I think like [67:38] how how is it fair that I've got these [67:41] conditions when I don't even eat as much [67:43] sugar as most people yeah you know they [67:45] probably look at someone who is really [67:47] binging out on sugar who doesn't have [67:50] any of these things if I was a woman and [67:51] I had PCOS and I ate just a little bit [67:55] of sugar I'd be like this is not fair [67:58] and a second ago when you said at 40 if [67:59] you have elevated gluc glucose levels is [68:03] that relative to like or is that to your [68:06] response no they're looking at fasting [68:09] glucose so a measure of a how diabetic [68:11] you are essentially if you're healthy [68:13] pre-diabetic or diabetic so it's not [68:15] looking at the spikes it's looking at [68:17] your Baseline in the morning which is [68:18] what doctors measure with a blood test [68:21] oh okay yeah yeah but Stephen life is [68:23] unfair like I [68:26] my glucose spikes led to terrible mental [68:29] health episodes of depersonalization [68:31] lots of people I know eat so much sugar [68:33] all the time have never had one mental [68:35] health issue in their life I like I [68:37] don't have all the answers to that we [68:39] just know that on average if you look at [68:41] everybody by reducing those spikes [68:42] you're going to reduce the likelihood of [68:44] these diseases but you see people who [68:46] like smoke two packs of cigarettes a day [68:48] drink two liters of orange juice and [68:50] live to 120 with no health issues and [68:52] you have people who are perfectly [68:54] healthy who get cancer at 25 and die [68:56] like I'm not God I don't know but what I [68:59] do know is that in a lot of cases when [69:02] you have a condition that's linked to [69:03] glucose levels and you apply these hacks [69:05] you can get relief or remission that's [69:07] all I know are there any societies where [69:09] they just don't really eat sugar that [69:11] you you can think of or any sort of I [69:14] think any any culture any country that's [69:16] been globalized and now has access to [69:18] like fizzy drinks and stuff it's so [69:19] addictive that stuff as soon as you [69:21] introduce it somewhere everybody starts [69:22] drinking it I'd love to do a continuous [69:25] glucose monitor on like the heads a [69:26] tribe or something in Africa and see [69:28] amazing if they're like inflammation [69:30] levels and stuff yeah I would do [69:32] continous glucose monitor but also [69:33] fasting glucose levels right to just [69:35] kind of see what their Baseline is at do [69:37] any of them have diabetes pre-diabetes [69:39] or not at all what's going on but yeah I [69:41] agree it's fascinating you mentioned a [69:43] term earlier that I've only ever heard [69:44] used when talking about a zmek glp1 yeah [69:48] what what relationship does glucose have [69:50] with gp1s and what the hell is a [69:53] glp1 it's so interesting so [69:55] in your digestive system you have these [69:57] little cells they're called L cells and [70:00] they're like little sensors and they [70:01] just hang out there in your digestive [70:03] tract just like chilling and doing [70:05] nothing and then as soon as you eat and [70:07] they sense food they wake up they're [70:10] like alert we have a job to do and their [70:12] job is to release a substance called [70:16] glp1 this [70:18] substance then goes to different parts [70:21] of your body and tells you that you've [70:22] eaten enough food and you can stop [70:24] eating so for example you're having a [70:26] big plate of [70:27] pasta the starch goes into your [70:30] digestive system the little L cells [70:32] sense the pasta they're like oh we've [70:33] eaten food and then it tells your brain [70:35] Stephen you can stop eating you don't [70:37] have to eat another five pounds of pasta [70:39] you're satiated M and you become less [70:41] hungry not only that but glp1 also helps [70:45] your body deal with that glucose spike [70:47] it says alert glucose is here let's put [70:50] some of that glucose away into liver [70:53] muscle and fat cells so glp1 [70:55] is a totally normal part of our [70:58] physiology it's been there forever we [71:00] all have it but recently it's been kind [71:03] of [71:05] um just taking advantage of so there [71:08] were scientists and Pharma companies who [71:09] said hey this gp1 thing is pretty cool [71:13] what happens if we give somebody 10 [71:16] times 20 times a 100 times more glp1 [71:19] than they naturally have what what's [71:21] going to happen Let's test that so they [71:23] did that and what happened was people's [71:25] glucose levels started decreasing a lot [71:27] because remember gp1 puts glucose away [71:31] second impact people stopped [71:35] eathing they were not hungry anymore [71:38] they appetite Zapped gel1 is a very [71:41] powerful appetite suppressant especially [71:43] when you have it in massive doses so the [71:45] fmer companies were like huh this is [71:48] going to be a helpful drug and first it [71:50] was just for people with diabetes okay [71:52] to reduce your glucose levels now it's [71:53] been used for weight loss [71:55] basically throughout the world it's so [71:57] popular and you might think oh Jilin is [72:00] so cool it's helping people lose weight [72:01] for me Stephen I'm like guys do you [72:03] realize what's going on do you realize [72:05] that we've had to invent a drug to [72:08] prevent people from eating the food [72:10] around them because the food around them [72:11] is so toxic that it's making them sick [72:14] it's as if we found out that top water [72:17] was toxic and killing us and instead of [72:19] fixing the top water being toxic we [72:22] invented a drug that made you less [72:24] thirsty [72:27] how messed up is that that we need this [72:29] drug today to protect us from the food [72:32] around us because the food around us is [72:33] causing so many issues so that's my [72:36] little soap box [72:38] but the glp1 drugs are really [72:40] interesting because they cut people's [72:42] appetite so people lose a lot of weight [72:45] there's a few problems with those first [72:47] up to 40% of the weight that is lost is [72:50] actually muscle mass they're not drugs [72:52] that just make you lose fat you lose [72:55] cells from everywhere in your body and [72:57] muscle is really important for longevity [72:59] for health for your glucose levels and [73:02] then when people stop taking these drugs [73:04] on average they they gain back 70% of [73:08] the weight that they lost and they don't [73:10] gain back muscle they gain back fat so [73:14] if you're on one of these drugs you can [73:15] actually end up in a worse situation [73:17] when you stop taking it so if you're on [73:19] one of these weight train three times a [73:21] week eat a lot of protein to make sure [73:24] you're not not losing too much muscle [73:26] mass and I see this everywhere some [73:28] people they just need this stuff because [73:29] they're so stuck in a cycle of not [73:31] having access to good food and in a in a [73:33] cycle of um of Crisis essentially their [73:36] body is really broken they're really [73:37] sick and they just need a way out but to [73:39] me it's [73:40] um it's wild that we got to this [73:43] point are you saying that you're not a [73:45] fan of people taking a zenek or are you [73:47] saying that you're not a fan of the [73:49] environment that has caused the need or [73:51] rise in I'm not a fan of the fact that [73:54] we today need this to save people's [73:56] lives because the food system is so [73:57] toxic and messed up that the only [74:00] solution is to stop people from eating [74:01] the food around them what's the solution [74:03] though is it is the solution you're [74:05] proposing that the government regulates [74:07] food more harshly yeah I think it's it's [74:09] regulation it's also you know these big [74:12] food companies the food industry they [74:14] need to be making money right they need [74:16] to make sure their shareholders are [74:17] happy and the problem is most of them [74:19] make toxic products that are full of [74:21] sugar but they would love to make [74:22] products that are lower in sugar people [74:25] don't like the lower in Sugar products [74:26] we have it's just like a systemic issue [74:28] we have to all fix together we either [74:30] have to say okay all food companies [74:32] nobody's allowed to put more than x [74:34] amount of sugar in any product ever and [74:36] then we have to educate people and tell [74:38] them hey anytime there's sugar in a [74:40] product that's dessert that's not real [74:42] food we have to give people access to [74:44] food so many people live in food deserts [74:46] and all they have is soda and processed [74:48] frozen meals it's it's a [74:51] global complicated complicated problem I [74:53] don't have the answer to it but but I'm [74:56] hoping that people are waking up and [74:58] trying to make change happen I was [75:00] listening to a conversation this morning [75:02] funly enough in the shower and in part [75:04] of the podcast they said um there was [75:06] one of the hosts who was trying to frame [75:08] it as this kind of like sugar conspiracy [75:10] theory yeah and this like processed food [75:11] cons conspiracy theory where like big [75:13] farmer like all in on it and there's [75:15] like these evil people in this like [75:16] Tower or whatever and then it was [75:18] rebutted by the other host who basically [75:20] made the case which I kind of believe [75:22] that actually it's not necessarily this [75:23] big conspiracy theory it's really a case [75:26] of incentives like commercial incentives [75:28] and he explained that one of the leading [75:30] soda brands that we all know in drink [75:32] the probably the most famous in the [75:33] world they basically ran a study where [75:35] they put um different amounts of sugar [75:38] into their drink to see what sold the [75:40] most and the scientists there put like [75:42] 30 grams in 40 grams in 50 gr 60 gram in [75:46] some people loved 30 gram some people L [75:48] 60 grams of sugar but the thing that [75:50] resulted in the highest sell through of [75:52] this drink that we all know of was like [75:55] 42 g of sugar so that's what they went [75:57] with absolutely and again like it sounds [76:02] really really evil but when you just [76:04] break something down to the incentives a [76:06] company has a key kpi and okr and a [76:09] metric of make more money they are [76:11] publicly listed they've got investors [76:13] they don't make more money they die so [76:15] that's their incentive and if they find [76:17] out that 42 grams of sugar in a drink is [76:20] going to result in that goal being met [76:23] then that's what they're going to do [76:24] totally St [76:25] I used to think when I was younger that [76:27] diabetes was sort of invented by the [76:29] food industry and the Pharma industry [76:30] because when you think about it like [76:32] it's a perfect disease because when you [76:34] have di diabetes is caused by eating too [76:36] much crap food over too long and then [76:38] once you have diabetes instead of saying [76:40] hey stop the crap food they just give [76:42] you medication that allows you to keep [76:43] eating the crap food and manage your [76:46] condition and then you need more [76:47] medication and you're eating more crap [76:48] food and then you die so I thought this [76:51] is like the perfect conspiracy if big [76:52] food and big Pharma were like how are we [76:54] going to make the mov money possible but [76:55] actually it's way more complicated than [76:57] that it's it's it's a very tough [77:00] situation I don't have the answer but [77:02] I'm hoping that in my lifetime we see [77:03] some progress because I really do [77:05] believe that the people in these [77:06] companies they want to do better they [77:08] want they don't want people to die they [77:10] don't want people to get sick but they [77:11] also have to make sure that the [77:12] company's making money so how do you [77:14] bridge those two that's really [77:17] interesting question I don't know how to [77:19] say this you in a way that you're going [77:20] to understand but perfect head is [77:22] banging I'm an investor in the company I [77:24] drink K every day the whole team drinks [77:26] perfect Ted every day we have a perfect [77:27] Ted fridge in the office here's why I [77:29] like perfect Ted typical energy drinks [77:31] used to give me these crashes and as a [77:32] podcaster the last thing you want to do [77:33] is be crashing in a conversation the [77:35] founders of perfect Ted wanted to create [77:36] an energy drink that wouldn't create [77:38] that horrible crash cycle that many of [77:41] us go through so they used matcha as the [77:42] energy source and somehow they also made [77:44] it really really delicious they've just [77:46] come out with this new flavor called [77:47] juicy Peach and it is banging if you try [77:50] perfect TS juicy Peach and it's not [77:51] banging feel free to get in my DMs and [77:54] cuss me out you can pick it up at tesos [77:56] or waos or you can get it online and [77:58] here's a secret that you've got to keep [77:59] to yourself I'm going to give you 40% [78:01] off perfect Ted just so you can try [78:04] juicy Peach yourself go to perfect [78:05] ted.com and at checkout put in the code [78:08] diary 40 I'm going to leave that up for [78:10] some time not forever that's perfect [78:11] ted.com and then use code diary 40 at [78:13] checkout when you try it make sure you [78:15] tag me on Instagram and and say Steve [78:17] you were right it's banging you are [78:19] going to want to hear this message from [78:20] a brand sponsor spoiler someone's going [78:22] to have the opportunity to win 10,000 [78:24] 000 you've heard me ask over 300 guests [78:27] about their purpose you've heard me ask [78:29] them what is your why and how they're [78:31] building their lives and businesses [78:32] around it but how are you building yours [78:34] if you're not living according to your [78:36] own why you're probably living according [78:37] to someone else's I designed the [78:40] manifesto method with Adobe Express to [78:41] help people especially business owners [78:44] reconnect with their values a lot of [78:46] people including myself in most of my [78:47] life aren't clear on what are why is but [78:50] we all know that it's so important [78:51] because it's the North Star it's our [78:53] Compass it's our guide through this [78:55] chaos that we call Life click the link [78:57] in the description to find an [78:58] introduction to this method and some [79:00] easy to use templates to create your own [79:03] personal Manifesto I'll select my [79:05] favorite to receive [79:06] £10,000 and an invite to an exclusive [79:09] event with me you're why done your way [79:11] and I'm excited to see it what about [79:14] menopause interested in this I've talked [79:16] a lot on this podcast about menopause [79:18] but is there any link between glucose [79:20] glucose spikes and menopause yeah so [79:23] unfortunately once you go through men [79:24] menopause your glucose response to the [79:26] same food becomes higher so your body is [79:29] less good I know you're making a sad [79:31] face I know it's difficult you your [79:34] glucose levels naturally increase your [79:35] glucose spikes naturally increase what I [79:37] have found in the studies which is [79:39] interesting is that in females going [79:42] through menopause when you reduce the [79:44] amount of sugar in the diet and reduce [79:45] their glucose spikes you do get some [79:47] relief from your symptoms whether it's [79:49] in insomnia hot flashes you do see that [79:52] food can impact how bad of a time you [79:55] have when you go through this [80:00] process H have I depressed you no no I [80:03] just so okay so I've got the hacks I [80:06] kind of understand the impact that [80:07] glucose is having on my body now um I [80:11] guess [80:12] the it's funny because there's a whole [80:14] spectrum of people that listen there's [80:16] some people that listen to this that [80:18] will be on one side of the spectrum [80:20] where they're really struggling with [80:21] sugar maybe they're clinically obese and [80:23] maybe they just can't get out of that [80:25] that roller coaster those cravings and [80:27] it's probably somewhat emotional yeah [80:30] there probably some kind of trauma there [80:34] or something maybe there's a genetic [80:36] predisposition or whatever but for those [80:38] people like I I I don't know I don't [80:40] know what what to offer them really like [80:43] what what can I offer them what can we [80:45] offer them so people who are stuck in a [80:47] craving cycle that are the extreme end [80:49] of the craving cycle okay so when you're [80:52] at the extreme end of the craving cycle [80:54] you are a Vic vitim to your sugar [80:55] Cravings throughout the day you'll be [80:56] like I need sugar I need sugar you go [80:58] grab it right yes this can be due to [80:59] emotional factors but also it probably [81:01] means that you're on a big glucose [81:03] roller coaster it means you're [81:04] activating that craving Center in your [81:05] brain multiple times every two [81:08] hours if before you eat something sweet [81:11] next time you have a craving if you do [81:12] one of these things either you have a [81:14] tablespoon of vinegar in water either [81:16] you have something else before it a [81:18] little bit of broccoli some cherry [81:19] tomatoes a carrot some almonds something [81:22] that's going to put some clothing on [81:23] those carbs you'll be ble to get the [81:25] dopamine from the Cravings sorry you'll [81:27] be able to get the dopamine from the [81:28] sugar with less of a spike and less of a [81:30] crash so less activation of the craving [81:33] Center in your brain and if you do this [81:34] throughout the day you're going to feel [81:37] a little bit less urge for that sweet [81:39] food I don't think we can say these [81:40] people are not going to benefit from [81:42] studying their glucose levels I think [81:43] that would be misguided you must have so [81:45] many people that message you though that [81:46] have just tried and tried and tried and [81:48] tried yeah listen for some people like [81:51] they just can't do it it's just hard for [81:53] them you know they're in a difficult [81:55] economic social relationship situation [81:58] and they just can't do the hacks right [82:00] now maybe they'll be able to in a year [82:02] but most people who try and who are able [82:04] to get their hands on savory breakfast [82:06] ingredients on vinegar on some veggies [82:09] they see really good impact and that's [82:11] what drives me [82:12] really and I guess much of what might [82:15] motivate them or give them the [82:16] discipline to stick is I mean this is [82:18] certainly the case for me is getting [82:19] really clear on why why all this stuff [82:21] matters you know I don't think humans [82:24] are particularly good at thinking too [82:25] far into the future I think we're good [82:26] at dealing with prevention is not sexy [82:29] right like if you tell somebody oh these [82:31] glucose hacks are going to be good for [82:32] you so you prevent Alzheimer's like [82:33] nobody really cares unless you have a [82:34] parent with Alzheimer's but this stuff [82:36] not only does it help you long term but [82:38] even just forget about that it will help [82:40] you feel better today have fewer [82:42] cravings for sugar today have more [82:44] energy today to go and get your to-do [82:46] list done sleep better tonight that's [82:48] the stuff that motivates people and it's [82:50] easy Stephen it's easy Savory breakfast [82:53] vinegar veggie star [82:55] movement it's easy and you feel the [82:57] impact immediately so you want to keep [82:59] going and on that point of today if I'm [83:00] doing a podcast episode and I've got I'm [83:01] sitting here for three four five hours [83:03] sometimes for somebody do you recommend [83:05] that I avoid glucose before I do the [83:08] podcast to make sure my cognitive [83:09] performance might 100% yes studies show [83:12] that when you have a big glucose Spike [83:14] for breakfast before you do a cognitive [83:16] task you are not as good on the [83:18] cognitive task as if you have steady [83:20] glucose levels because your brain also [83:22] uses glucose for energy and so it feels [83:24] the ups and the downs and the [83:25] inflammation and the glycation if you [83:27] want to really fuel your brain have a [83:29] nice savory breakfast or eat nothing if [83:31] you don't feel like eating well you said [83:33] that my my brain uses glucose for energy [83:35] so if I have a massive bowl of sugar [83:37] right before this conversation isn't my [83:39] brain going to be like no it's like your [83:41] mitochondria it's like the plant some [83:43] glucose steady supply good too much [83:45] glucose at once stress stress in your [83:47] mitochondria stress in your body too [83:50] much water at once in a plant plant dies [83:52] you want to make sure the supply is is [83:54] nice and steady the variation is what [83:56] causes [83:57] issues um you gave me this blue tube [84:00] that's in front of me what is this it [84:03] says anti-spike [84:05] formula I can't even pronounce it that's [84:07] not English oh did I give you a French [84:09] you give me aen French one okay in [84:10] English it should [84:11] say makes the glucose Spike of carbs and [84:14] sugar up to 40% [84:16] smaller what is it okay it's like It's [84:19] So for anybody that's just listening on [84:20] audio it's this little jar of tablet [84:25] little [84:26] capsules um on each capsule it says [84:29] anti-spike half of the capsule is green [84:31] the other half of it is this sort of [84:32] like beige color and it's got a powder [84:34] in each capsule um the 60 capsules in [84:37] this little jar mhm what is it this is [84:41] just me [84:43] putting some Cutting Edge signs into [84:45] capsules so people can use it [84:47] so there have been two big scientific [84:50] realizations that I wanted to share with [84:51] people the first one has to do with glp1 [84:54] so you know those little cells that are [84:56] sensing food and that produce gp1 in [84:58] your body that I was [85:00] mentioning [85:02] nice there's a molecule in lemon look at [85:05] me look at you st who would have thought [85:06] who would have thought look at us there [85:07] you go the glucose goddess [85:10] himself drinking vinegar in this hand [85:12] anti- Spike formula in this hand we're [85:14] going to live forever you're going to [85:15] live forever we're going to live forever [85:16] I really want to live until like 150 [85:18] mostly because I want to see if they [85:19] find aliens anyway that's a sidebar so [85:22] do you know what me I just did that did [85:23] you recognize it where that that guy [85:24] guys I think it's hot ones and I like [85:26] look at us look at us look at us who [85:30] thought you're you're perfect Stephen [85:32] I'm so proud of you wait wait so I want [85:34] to tell you this because it's really [85:35] cool so you know lemons they're really [85:37] yellow yeah okay so the reason they're [85:38] yellow is because of the substance [85:40] called aroc citrin it's an antioxidant [85:43] it's really good aroc citrine has been [85:45] discovered by scientists to be really [85:47] good at increasing the amount of gp1 [85:49] your little L cells make so on the one [85:51] hand you have like extreme Pharma drugs [85:53] giving you way too much gp1 and then on [85:56] this side you have natural stuff that [85:57] can naturally increase gp1 which helps [85:59] your glucose levels your cravings and [86:01] your satiety so this lemon molecule [86:05] arrine if you have enough of it it's [86:08] going to increase the amount of gp1 your [86:09] cells produce the thing is Stephen you [86:12] need to have a lot of it you need to [86:13] drink like one and a half liters of [86:16] lemon juice per day to get enough to [86:19] impact your cells or you can extract it [86:23] and you can concentrate and that's what [86:25] I've done and put into anti-spike so [86:28] this is a really cool natural molecule [86:29] that I want people to have access to to [86:31] do the natural gp1 increase so this [86:33] could low glucose Spike by up to 40% so [86:36] the the lemon extract doesn't do the [86:38] glucose spike it does the glp1 thing the [86:40] other thing that I've put in anti-spike [86:42] is an extract from mulbury Leaf so [86:45] mulbury Leaf contains a molecule called [86:47] D NJ super cool molecule when you have [86:51] it before a meal it goes and it [86:53] interacts with with those little [86:54] scissors I was telling you about that [86:55] vinegar acts on and it prevents up to [86:58] 40% of the glucose in your meal from [87:00] being absorbed into your bloodstream so [87:03] it just cuts by 40% the glucose [87:06] absorption just the glucose it doesn't [87:08] cut the vitamins the protein the [87:09] minerals nothing so I've put these two [87:12] amazing scientific discoveries into this [87:14] bottle with the best quality extracts [87:16] Etc because they were not on the market [87:18] and I wanted people to have access to [87:19] them again you can just do the food [87:21] hacks you don't need this but if you [87:23] want supplement health [87:24] don't go for burin don't go for vinegar [87:27] capsules this is what you need what is [87:29] uh what is the most important thing we [87:30] haven't spoken about that you think we [87:31] should have um there's a new study that [87:34] I wanted to mention on depression which [87:35] I think is really interesting that has [87:37] followed people for 10 years so it [87:39] followed 300 people none of them had [87:43] insulin resistance or depression at the [87:45] beginning of the study and insulin [87:46] resistance as I explained is just a [87:48] consequence of lots of glucose spikes [87:49] over a long time they follow these [87:51] people for 10 years they found that in [87:54] the people who developed insulin [87:56] resistance within those 10 years there [87:58] was almost a twofold increase in the [88:01] development of major depression as well [88:03] so insulin resistance is correlated to [88:07] major depressive disorder not saying [88:09] it's causing it but for me the [88:11] connection between glucose and mental [88:13] health is truly fascinating and as you [88:16] know and we discussed on our previous [88:18] episode that's the reason I got into [88:19] this in the first place and seeing more [88:21] studies come out like this linking the [88:23] two [88:25] I think we're going to learn so much in [88:26] the next few years I mean I think as you [88:29] were saying that I was thinking about [88:30] you know if I have a high glucose diet [88:33] then it has a ton of Downstream [88:35] consequences one of which is like my [88:36] sleep is going to be terrible if my [88:38] sleep is terrible I'm probably going to [88:39] be more likely to be depressed yeah [88:42] absolutely do you think much about sleep [88:44] in glucose has anyone ever I do yeah [88:47] there are some studies showing that if [88:48] you go to bed after dinner that that has [88:50] caused a big glucose Spike you're going [88:51] to have have less restorative deep sleep [88:55] and for me if I go to bed with a big [88:56] rcos bike at dinner in the morning I [88:58] wake up and I'm so hungry it's always [89:00] like I inevitably if my dinner causes a [89:04] big spike I'm hungry as soon as I wake [89:05] up like gargling hunger so I think sleep [89:09] and food are more related than we think [89:11] and then if we're tired our glucose [89:14] spikes will be higher the next day which [89:17] means we'll have more Cravings because [89:19] if your body's tired it can't manage [89:22] glucose as effectively in fact another [89:24] study I want to mention which is really [89:25] cool so you're a coffee drinker now M [89:28] Coffee in some people causes glucose [89:30] Pikes even black coffee because of the [89:32] stress response have you ever seen a [89:34] glucose bike from coffee I've not looked [89:37] okay [89:38] then then let's hope you don't but in [89:41] some people it causes a spike especially [89:42] in people who feel a bit jittery and [89:44] anxious when they drink coffee here's [89:46] the study it showed that if you if [89:47] you're tired and you didn't sleep well [89:49] you should drink your coffee after your [89:52] breakfast instead of before four and it [89:54] can cut the glucose Spike of your coffee [89:57] by up to [89:58] 50% and also I think it makes sense from [90:00] a cortisol standpoint if you're [90:01] exhausted and you just have a bunch of [90:04] coffee first thing when you wake up it [90:06] might be a lot for your body to handle [90:08] so even black coffee can cause the [90:09] glucose yeah in some people yeah in me [90:11] it never caused it uh didn't prevent me [90:14] from becoming way too addicted to coffee [90:17] but in some people it caused a spike [90:18] yeah have you stopped drinking coffee [90:21] did you say yeah 31 days ago tracking [90:24] the day really why yeah because it was a [90:27] habit that I was dependent on but that [90:30] didn't serve me and I knew this for [90:32] years every time I had a coffee I then [90:34] didn't feel so good and I was like why [90:35] did I drink that coffee it just the [90:37] crash is really intense for me my brain [90:39] is very sensitive to stuff so it would [90:41] just make me have a bit of brain fog I [90:43] would not think Super clearly but yet [90:45] every night when I went to bed I would [90:47] be dreaming about my flat white in the [90:49] morning and it was something I really [90:50] wanted to solve and I don't know why you [90:53] know a month ago I was drinking coffee I [90:56] was like that's it that's the last one [90:57] for a while and then I didn't have one [90:59] the next day or the next day and then [91:01] after 5 days you just don't even want it [91:03] anymore and what have you noticed since [91:04] you've stopped drinking coffee it's so [91:06] much easier for me to fall asleep at [91:08] night like I just I just get in bed and [91:10] within 10 minutes I'm asleep whereas [91:12] before I would think and be in bed and [91:14] just you know think about stuff have [91:16] lots of thoughts and just spend an hour [91:17] awake essentially and then my brain [91:21] works better I don't have those big [91:22] bursts of energy where I would get super [91:24] productive and like get all my [ __ ] done [91:26] but I feel more consistent throughout [91:28] the day and I feel more like myself I [91:30] think that's the biggest part and I feel [91:32] proud of myself for having done this I [91:33] know it's not a huge deal but for me it [91:35] meant a lot I've been trying to drive [91:37] this coffee conspiracy for so long and [91:38] no one will take it what's the [91:39] conspiracy I just think it's hailed as [91:43] this like super food and this super um [91:46] super drink that really has no impact on [91:49] us other than if we drink it past 12:00 [91:52] then it's going to impact our sleep [91:53] because life of its 12 hours so but I [91:55] just think like something that has such [91:57] a big clear positive impact or at least [92:00] in the short term of productivity Focus [92:03] um that people are so dependent on in [92:04] culture must be at [92:08] somewhere having equal and opposite cost [92:11] what's weird is that all the studies [92:13] show that people who drink more coffee [92:15] have fewer diseases I know it's like so [92:18] weird how could this be because I I live [92:21] by principle that everything has like an [92:23] equal and opposite cost I think that's [92:24] like Einstein's theory of relativity or [92:26] whatever i' totally butched that cuz I [92:28] have no idea about anything to do [92:29] physics but just this idea that you [92:31] can't isn't it like e equal MC squ where [92:33] it's you basically I don't know even [92:35] what I'm talking about look at me mass [92:36] and energy yeah like you can't destroy [92:38] every Force has an opposite effect equal [92:39] an opposite effect and so with coffee [92:42] okay if it brings me really really up [92:43] and it really makes me focused and [92:44] productive then there must be an equal [92:48] and opposite downside maybe the downside [92:49] is just you spend a lot of money on it I [92:51] don't know but it can't be that's like [92:53] it's not like a find out it's got to be [92:55] there's got to be listen maybe it's just [92:57] one of those things that's actually not [92:59] too bad for us I don't know I think one [93:01] of the downsides is that people often [93:03] put a lot of stuff in their coffee like [93:04] sugar oat milk things that are not good [93:06] for you you know oat milk is pasta juice [93:09] anybody listening o milk is not good for [93:11] you it's just starch so maybe that's the [93:13] downside I don't know no I don't don't [93:15] believe it it's got to be you know again [93:18] looking at all the studies longevity [93:21] Health disease weight loss you know [93:23] everything it says [93:24] the super thing um but maybe we're not [93:27] focusing don't you think it disconnects [93:28] you a little bit from yourself maybe [93:30] that's the downside that you're you're [93:32] less grounded you're less in your body [93:33] you're a bit less authentic to you you [93:35] get a bit more like supercharged yeah [93:37] supercharged maybe that's why maybe [93:39] that's the downside maybe it is maybe [93:40] people just value the downside totally [93:42] because in our society we love this [93:43] stuff we love just being in our brain [93:45] and having a big Todo [93:47] list how are you dealing with all this [93:50] attention I'm in a good place now but it [93:53] was really tough cuz I'm such a [93:55] sensitive person um at the beginning I [93:58] had no idea what I was doing I had like [94:00] a Google alert set for my name and I was [94:02] getting things every day yeah and nobody [94:04] teaches you how to deal with this stuff [94:06] true you have to learn the hard way yeah [94:08] so now now I protect protect myself you [94:10] know I don't read anything and my team [94:11] filters stuff to me that's important and [94:14] uh all in all like the the quote unquote [94:16] attention I just keep coming back to the [94:18] fact that you know I believe in what I'm [94:20] doing it's helpful it's easy I see proof [94:23] every every day that it's helping people [94:24] it's scientific it makes me happy and so [94:27] all the noise you know all the haters [94:29] and stuff you just kind of it's part of [94:31] the package I guess I think you're all [94:32] you know having met you and spoken to [94:34] you for a long time on and off we go way [94:37] back now tell me about it um you are one [94:39] of the most well-intentioned pure [94:42] wonderful people I have ever met and in [94:45] fact when I when I saw that we were [94:47] having this conversation today I think [94:49] often times it's a good gauge of the [94:50] person because I was really just excited [94:53] it was like expansive knowing that you [94:54] were coming here because you're such a [94:56] beautiful soul and human and so anybody [95:00] writing bad things about you I just [95:01] think just doesn't understand who you [95:03] are as a person and that's okay we [95:05] forgive thanks Stephen so kind of you to [95:07] say we have um a closing TR on this [95:09] podcast where the last guest leaves a [95:10] question for the next guest not knowing [95:11] who they're leaving it [95:17] for and the question that's been left [95:19] for you is tell us about an occasion [95:22] that comes to mind when complete [95:24] stranger did a surprising Act of great [95:27] kindness to oh yeah I know [95:31] exactly it was a year and a half ago I [95:34] was in London and it was just before [95:36] this book was coming out and I was in a [95:37] phase [95:38] where you know when you get burnt out [95:41] and it's just a lot and I was like why [95:42] am I doing this I just I just want to [95:44] quit and I got into a black cab stepen [95:48] and the driver I think he was an angel [95:50] or something he just looked in the [95:52] mirror and looked at me and started [95:54] saying that was going to make me cry he [95:56] just looked at me and he said whatever [95:58] you're doing it's [95:59] important he just said that and he just [96:02] said whatever you're doing it's [96:04] important like keep going and it's so [96:07] crazy that this stuff happens there was [96:09] the universe sending me a message or [96:11] something he was definitely like I don't [96:14] know yeah that really stuck with me [96:17] because it really felt like a and I'm a [96:19] very spiritual person it really felt [96:21] like a [96:22] message from the Spirits you know trying [96:24] to help me in this difficult moment so [96:26] it was not so much a personal thing [96:28] somebody did but it was something that [96:30] someone channeled that like really [96:32] impacted me why did it matter so much at [96:35] that [96:38] moment oh because I go through ups and [96:40] downs it's hard you know it's hard to [96:42] drive this idea this project by myself [96:44] and to manage all the people and to care [96:47] so much about the placement of the [96:48] [ __ ] broccoli on the cover of the [96:50] book and it's just it's a lot it's a lot [96:52] of stuff that I care about so deeply and [96:54] sometimes it's just it just eats at you [96:56] it's so much it's so much and I think it [97:00] mattered to me so much when he said that [97:01] because it felt like okay there's [97:03] something going on that is beyond what [97:07] we understand beyond what science [97:09] understands this was a message from the [97:11] universe this person had I didn't say a [97:13] word Stephen I didn't say a [ __ ] word [97:16] and he said that to [97:18] me yeah I mean it's what I took from [97:20] what you said is just how a total [97:21] stranger sing a couple of words can [97:24] really have such a tremendous impact [97:25] like I interpret it as like a message [97:27] from God but actually whatever maybe he [97:29] says that to everybody maybe but [97:31] regardless of the fact there's something [97:33] so beautiful about how you never really [97:36] know at any given moment what anyone's [97:37] going through and just a couple of [97:39] well-placed words can have such a [97:41] profound impact in just imagine like so [97:44] say the this is exaggerating the [97:47] scenario slightly but you were really [97:49] going to quit yeah and him saying those [97:51] couple of words someone that has no idea [97:53] whatsoever [97:53] pushed you to carry on on your mission [97:55] and pushing you to carry on on your [97:56] mission saves thousands and thousands [97:58] and thousands of people's lives and [98:00] extends their health span and all it was [98:02] was a couple of words wild and all of [98:04] that's going on at all times in our [98:05] society and we don't even know the sort [98:07] of butterfly effect of the impact it's [98:09] having on people but we can bet on the [98:12] fact that it's just better to be kind [98:14] exactly and we can bet on the fact that [98:15] if we want to say something nice to [98:16] somebody we should you know when you see [98:18] somebody in the street on crutches or [98:20] whatever just say like get well soon [98:22] that kind of [ __ ] is powerful just see [98:23] them you know it's just being seen I [98:25] think which is so powerful because you [98:27] get into your own [98:28] head Jesse thank you thank you so much [98:31] I'm very very excited by your anti- [98:33] Spike formula very very excited and my [98:34] partner is going to be thrilled when I [98:36] bring this home so thank you for that [98:38] and I highly recommend because this book [98:40] is so beautiful and it's been such a [98:41] Smash Hit um all around the world I [98:43] think it sold what more than three [98:44] million copies or something staggering [98:45] like that so congratulations and all [98:47] your success long may it continue and I [98:49] have to say what you're doing is [98:51] important so please do keep on doing it [98:54] thank you you're going to make me cry [98:56] again you're the worst you always make [98:58] me cry no I don't do anything what are [98:59] you talking about you always give me [99:00] bodyy vineger thank you Stephen wor [99:03] thank you so much thank you for being [99:04] here I appreciate you thank [99:09] you isn't this cool every single [99:12] conversation I have here on the dire of [99:14] a CE at the very end of it you'll know I [99:16] asked the guest to leave a question in [99:19] the Diary of a CEO and what we've done [99:22] is we've turned every single question [99:24] written in the Diary of a CEO into these [99:26] conversation cards that you can play at [99:29] home so you've got every guest we've [99:31] ever had their question and on the back [99:34] of it if you scan that QR code you get [99:38] to watch the person who answered that [99:41] question we're finally revealing all of [99:44] the questions and the people that [99:46] answered the question the brand new [99:49] version two updated conversation cards [99:51] are out right now at Theon conversation [99:54] cards.com theyve sold out twice [99:56] instantaneously so if you are interested [99:58] in getting hold of some limited edition [100:00] conversation cards I really really [100:02] recommend acting quickly [100:04] [Music] [100:23] m