Jessie Inchauspé Links Maternal Sugar Spikes to Offspring Health Risks

Jessie Inchauspé指出孕期血糖骤升与后代健康风险相关 孕期血糖骤升与营养缺乏会改变胎儿基因表达，显著增加其终生罹患糖尿病、肥胖症和认知障碍的风险。 生物化学家 Jessie Inchauspé 探讨了血糖波动、孕妇饮食以及胆碱和蛋白质等关键营养素如何直接影响胎儿的大脑结构和长期代谢健康。她质疑了常见的孕期误区，强调表观遗传标记如何改变基因表达，并介绍了缓解血糖骤升的简易控糖技巧。对话还探讨了酒精、压力和现代饮食陷阱的影响，为准父母提供了基于证据的指导建议。Inchauspé 还回顾了包括流产在内的个人经历，并呼吁在营养和食品标签领域推进更广泛的系统性变革。 母亲孕期的饮食与血糖水平通过表观遗传学直接调节胎儿基因表达，高糖摄入会激活致病倾向，显著增加孩子未来患2型糖尿病、肥胖及神经精神疾病的终身风险。 (14:37) 约90%的孕妇存在胆碱摄入不足，这种关键营养素直接影响胎儿大脑神经元发育；每天食用4个蛋黄（每周28个鸡蛋）是满足每日约450毫克胆碱需求的高性价比自然方案。 (20:56) 血糖骤降会促发应激反应，引发情绪烦躁、脑雾以及对高热量食物的失控渴望；而现代高糖水果及纯果汁的含糖量与代谢影响几乎等同于含糖汽水。 (3:06) 孕期高血糖引发的母体炎症会使胎儿大脑中的小胶质细胞过度活跃并误损健康神经元，研究显示妊娠糖尿病与后代自闭症、多动症及智力发育障碍的相对风险上升显著相关。 (31:23) 餐前先吃富含纤维的蔬菜以减缓糖分吸收，并在进餐后90分钟内进行坐姿提踵（比目鱼肌运动）、深蹲或轻度走动，可充分调动肌肉吸收血糖并大幅削弱峰值。 (40:20)

Biochemist Jessie Inchauspé argues that maternal nutrition actively programs fetal DNA via epigenetics rather than functioning as a passive incubator, while widespread dietary misinformation and glucose volatility impair both lifelong metabolic health and daily cognitive regulation. Epigenetic Programming and Fetal Health Vulnerabilities (14:37) Inchauspé challenges the passive "bun in the oven" metaphor, asserting that maternal nutrition actively adjusts chemical "dimmer switches" on fetal DNA. High maternal glucose can trigger epigenetic modifications that heighten an offspring's lifelong vulnerability to type 2 diabetes and obesity. Bartlett cites Danish register data associating maternal diabetes with a 15% increase in psychiatric disorder risk—including a 55% higher schizophrenia risk—alongside a 2025 review in The Lancet Diabetes & Endocrinology linking gestational diabetes to a 25% relative increase in autism incidence. Inchauspé attributes these developmental impacts to systemic inflammation overactivating fetal microglia, the immune cells tasked with synaptic pruning. Maternal lifestyle also influences fetal neurodevelopment and physical structure. Inchauspé highlights rodent research demonstrating that daily maternal exercise elevates brain-derived neurotrophic factor (BDNF) in utero, doubling offspring maze performance and lowering anxiety. Conversely, gestational protein restriction triggers an epigenetic signal warning of a nutrient-poor external world, programming the fetus for lifelong reductions in muscle mass and physical frame size. Critical Gestational Gaps: Choline, Protein, and Abstinence (20:56) Inchauspé highlights severe nutritional deficits during pregnancy, observing that modern diets leave an estimated 90% of pregnant women deficient in choline, 75% lacking omega-3 fatty acids, and 70% short on protein. Because fetal nourishment depends entirely on nutrients circulating in maternal blood, maternal deficiencies cause direct fetal shortfalls. Choline is indispensable for building memory and attention neurons; Inchauspé recommends four eggs daily to meet the 450 mg target. She notes that affordable staples like canned sardines and eggs supply vital DHA and choline, whereas late-pregnancy iron stores require targeted maintenance. Inchauspé and Bartlett also warn against prenatal toxins and dietary extremes. Citing a University of Melbourne 3D imaging study linking even low alcohol intake to subtle infant facial changes and altered anterior cingulate connectivity, Inchauspé urges total alcohol abstinence during gestation. Regarding carbohydrates, she clarifies that while a third-trimester fetus requires roughly 70 grams of glucose daily from complex starches, it requires zero fructose from added sugars. Consequently, the average maternal sugar intake of 80 grams daily exceeds the WHO 25-gram guideline, while strict ketogenic diets remain unsafe for 99% of pregnancies under GLUT1 Deficiency Foundation guidelines. Glucose Crashes, Prefrontal Strain, and Compulsive Cravings (3:06) Blood glucose volatility directly impacts emotional regulation and impulse control. Inchauspé cites research showing that spouses experiencing frequent glucose crashes inserted significantly more pins into voodoo dolls representing their partners. Mechanistically, unstable glucose disrupts tyrosine, a neurotransmitter precursor regulating mood, causing irritability and diminished patience. When blood sugar drops sharply, the brain interprets the deficit as an existential fuel crisis, shifting into a fight-or-flight alert state while reducing glucose delivery to the prefrontal cortex. This prefrontal energy deficit weakens executive function and impulse control, predisposing individuals to compulsive habits such as digital doom scrolling. Concurrently, the brain initiates dopamine-seeking loops to alleviate distress, inducing intense sugar cravings. Bartlett notes that sleep deprivation magnifies this effect: Stanford research shows that sleeping five hours elevates hunger-stimulating ghrelin by 15% and depresses satiety-signaling leptin by 15%, intensifying cravings and metabolic strain. Label Deceptions and Practical Post-Meal Glucose Hacks (40:20) Inchauspé critiques deceptive marketing claims like "No Added Sugar," "Gluten-Free," and "Vegan," noting that processed fruit juice packs approximately 25 grams of sugar per glass—equivalent to Coca-Cola—without the protective fiber matrix of whole fruit. She disputes calorie counting as an adequate measure of nutritional value, contrasting a 200-calorie avocado that stabilizes glucose with a 200-calorie donut that provokes systemic inflammation and glucose crashes. She advises reviewing ingredient lists to identify whether caloric sweeteners populate the top five ingredients. To manage postprandial glucose without severe dietary restriction, Inchauspé advocates physical and sequencing interventions. Performing seated calf raises ("soleus push-ups") or 5 to 10 squats within 90 minutes of eating engages muscle tissue as a metabolic sink to clear circulating glucose. Similarly, eating fiber-rich vegetable starters before starches coats the upper intestine, dampening sugar absorption. For expecting mothers, Inchauspé recommends early continuous glucose monitoring (CGM) during the first trimester to detect metabolic risks well ahead of standard 24- to 28-week gestational screenings. Inchauspé emphasizes that while gestational programming establishes baseline metabolic risks, individuals retain lifelong agency to alter their health through diet, movement, and habit changes. She argues that closing maternal care gaps—such as ensuring doctors discuss choline and eliminating sugary foods and fruit juices from institutional settings—is crucial for safeguarding developmental health against a broken food system.

生物化学家 Jessie Inchauspé 指出，母亲在孕期的饮食与代谢状态会通过表观遗传机制直接调控胎儿基因表达并奠定其终身健康基底；同时，现代超加工饮食引发的血糖剧烈波动，正从神经生物学层面侵蚀个体的自控力、情绪稳定性和日常代谢机能。 胚胎表观遗传与母体高糖的跨代风险 (14:37) Inchauspé 驳斥了将孕妇视作“烤箱里的面包”这一被动隐喻。胎儿从单个细胞分裂生长为拥有约 40 万亿个细胞的成熟个体，所有构建原料均完全依赖母体血液供给。表观遗传标记如同 DNA 上的“调光开关”，母体的代谢环境会动态调高或调低特定基因的表达水平。世界卫生组织（WHO）建议每日添加糖摄入不超过 25 克，但孕妇平均日摄入量高达约 80 克。胎儿成长需要淀粉转化而来的葡萄糖，却完全不需要额外添加的果糖；母体高血糖会迫使胎儿过度分泌胰岛素将多余糖分转化为脂肪，显著增加后代出生脂肪量及成年后患肥胖和 2 型糖尿病的长期风险。 母体血糖异常还与神经系统发育风险密切相关。主持人 Steven Bartlett 引用的丹麦《JAMA Network》研究显示，糖尿病母亲所生子女罹患精神疾病的风险增加 15%（精神分裂症增加 55%，智力障碍增加 29%）；《柳叶刀·糖尿病与内分泌学》2025 年针对 5600 万对母婴的荟萃分析发现，患妊娠期糖尿病的母亲其孩子被诊断为孤独症的相对风险高出 25%（绝对发病率由 1% 升至约 1.25%）。Inchauspé 解释，胎儿期大脑每分钟生成约 25 万个神经元，高血糖诱发的系统性炎症会导致负责修剪神经元的小胶质细胞过度激活。此外，她指出妊娠期糖尿病并非突发偶发，孕早期空腹血糖（孕妇高于 92 mg/dL 即提示异常，非孕妇切点为 100 mg/dL）便能可靠预测中晚期发病风险。 孕期关键营养缺口与摄入红线 (20:56) 现代食品体系导致孕妇在关键微量与宏量营养素上普遍匮乏。胆碱是胎儿构建记忆、学习和注意力神经元的核心物质，美国儿科学会曾警示胆碱缺乏会导致永久性认知缺陷。目前约 90% 的孕妇胆碱摄入不足，且仅有 6% 的医生会主动探讨该营养素；Inchauspé 建议每日食用 4 枚鸡蛋（每枚蛋黄约含 125 毫克胆碱）以满足约 450 毫克的日常需求。蛋白质方面，新生儿除水外约 50% 由蛋白质构成，孕晚期母体微小的蛋白质短缺都会触发表观遗传“明信片”信号，致使后代终身维持较小的骨架与肌肉量。对于神经元连接必需的 DHA（Omega-3），她建议每周食用 3 份沙丁鱼等高脂鱼类或专门补充。 在饮食禁忌方面，Inchauspé 强调酒精在孕期不存在安全摄入量。酒精能无阻碍穿透胎盘屏障使胎儿血液酒精浓度与母体相同。墨尔本大学 2023 年 2 月的 3D 成像研究表明，孕期低剂量或偶发饮酒也会导致婴儿面部细微形变，并削弱主管情绪与冲动调节的右前扣带回皮层连接。对于咖啡因，WHO 建议摄入超过 300 毫克/日的孕妇减量，安全范围通常在 200 至 300 毫克以内。相比之下，哺乳期母体酒精浓度与乳汁同步代谢消退，单杯葡萄酒约 2.5 至 3 小时即可排出。2013 年荷兰《儿科研究》研究还表明母乳具有持续的表观遗传调控作用，短时间母乳喂养的儿童其瘦素（饱腹感激素）基因活性受到抑制，长期饱腹感知明显降低。 血糖剧降的神经机制与自控力危机 (3:06) 血糖波动对日常生活中的情绪调控与人际关系产生深层生理影响。一项夫妻“巫毒娃娃”心理实验表明，受试者在两周内向代表配偶的玩偶扎针的频率，与其连续血糖监测仪（CGM）记录到的血糖骤降事件高度正相关。从神经生化机制看，血糖急剧跌落会破坏情绪调节前体酪氨酸的平衡，降低个体的耐受阈值并引发暴躁与易怒；同时，大脑会将低血糖判定为生命威胁并启动“战或逃”应急机制，带来强烈饥饿感、脑雾和对甜食的强迫性渴求。 此外，血糖暴跌是数字时代“无节制刷屏（doom scrolling）”的重要生理诱因之一。血糖陡降导致负责意志力、冲动抑制的前额叶皮层能量供应受限，大脑为了摆脱能量危机与情绪失调，会迫切寻求外部即时多巴胺刺激，使个体极易陷入社交媒体提醒与高糖零食的循环陷阱。Inchauspé 澄清，高糖摄入刺激的多巴胺常被误认作真正的代谢能量；现代水果经人工育种已大幅减少纤维并大幅增加糖分，一杯鲜榨橙汁含有约 25 克糖（与标准可乐相同），饮用后不仅被人体以相同方式吸收，而且直接触及 WHO 建议的每日添加糖摄入上限。 肌肉代谢槽与日常稳糖行为策略 (37:43) 针对日常血糖管理，Inchauspé 指出骨骼肌是吸收血液多余葡萄糖的关键“代谢槽”，较高的肌肉量可显著改善葡萄糖耐量并抵御糖尿病。餐后血糖通常在进食后 90 分钟内达到峰值，若在此窗口期内处于静坐状态，血糖将剧烈飙升随后暴跌；若主动收缩肌肉，肌纤维将直接从循环系统中转运葡萄糖作为能源。例如，坐姿进行 1 至 5 分钟的比目鱼肌俯卧撑（提踵）、每隔数分钟做 5 至 10 次深蹲或做家务，均能显著削平餐后血糖尖峰。动物对照研究也显示，孕期母鼠每日进行 30 分钟跑步机锻炼可提高羊水中的脑源性神经营养因子（BDNF），使子代小鼠迷宫解题速度提升一倍并显著减少焦虑。 在膳食习惯与包装识别上，Inchauspé 建议进餐时先吃蔬菜等富含纤维的食物（如法式生鲜蔬菜），在肠道形成物理网状结构以减缓碳水吸收。她批评单纯以卡路里评估食物的方法存在严重缺陷——同样 200 大卡的牛油果能提供纤维与健康脂肪以平稳血糖，而 200 大卡的甜甜圈则诱发剧烈血糖峰值与细胞老化。消费者在超市应优先阅读按重量排序的配料表，凡糖或浓缩甜味剂位列前五名的产品均应视作甜点，警惕“无添加糖”、“纯素”或“无麸质”等健康洗白标签对代谢造成的隐性伤害。 母体营养环境与个体血糖代谢深受现代超加工食品工业及滞后公共指导的负面冲击，但个体通过后天生活方式仍保留着显著的主动改善权。尽管胚胎期发育奠定了初始的疾病易感性，通过餐后肌肉激活、进食顺序调整及补充关键营养素，依然能够有效扭转代谢脆弱性；然而，如何推动临床产检普遍纳入预防性营养指导，并立法遏制食品标签的健康误导，依然是尚未解决的系统性难题。

## Background 该视频由 YouTube 频道 The Diary Of A CEO 于 2026 年 2 月 26 日发布，由 Steven Bartlett 主持。本期节目邀请了国际知名生物化学家、“控糖女神”（Glucose Goddess）运动创始人 Jessie Inchauspé，围绕其新书《影响一生的九个月》（9 Months That Count Forever）展开深入对话，重点揭示了孕期高糖饮食如何通过表观遗传学重新编写胎儿 DNA、导致终生糖尿病与神经发育风险，并针对现代女性普遍缺乏的关键营养素（如胆碱、优质蛋白、Omega-3）提供了极具实操性的饮食干预方案。 ## TL;DR Jessie Inchauspé 指出，子宫绝非被动的“烤箱”，母亲在孕期的血糖水平与饮食结构正在通过表观遗传学的“调光开关”深刻塑造胎儿一生的代谢蓝图与疾病易感性。现代超加工食品与果汁等“伪健康”饮食导致高达 90% 的孕妇极度缺乏大脑发育核心营养素胆碱，且母体高血糖会穿透胎盘刺激小胶质细胞过度修剪神经元，显著抬高后代患糖尿病、肥胖及自闭症、ADHD 等精神障碍的风险。为了构筑胎儿健康的基石，孕妇需重点补充足量胆碱（如每天 4 个鸡蛋）、DHA（每周 3 次沙丁鱼）与高蛋白，并严格避免添加果糖与孕期饮酒。同时，Jessie 结合日常控糖技巧（如咸味早餐、餐前蔬菜垫底、比目鱼肌提踵微运动），强调无论先天遗传起跑线如何，成年人随时都可以通过科学的血糖管理夺回对自身健康的掌控权。 ## Atmosphere & style 整场对谈兼具严谨的循证科学硬度与深沉动人的人文关怀，主持人 Steven Bartlett 敏锐而充满好奇的提问与 Jessie 深入浅出、极具说服力的生化原理解析形成了高度契合的交流节奏。在探讨科研数据之余，Jessie 坦诚分享了自己遭遇稽留流产的撕心裂肺与再次受孕时的长期焦虑，这种毫无保留的自我剖析打破了关于孕育的社会禁忌，让节目洋溢着强烈的情感共鸣与抚慰力量。从揭露食品营销骗局的犀利警醒，到分享沙丁鱼吐司和日常饮食的轻松松弛，整期播客在严肃的健康警示与务实温馨的生活指引之间达成了绝佳的平衡。 ## Bulletin - [17:35](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1055s) 母亲在孕期的日常饮食深刻参与胎儿DNA的表观遗传编程；母体高血糖会给胎儿装上异常的基因调光开关，导致后代终生罹患肥胖与2型糖尿病的风险显著升高。 - [20:56](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1256s) 全球约90%的孕妇面临严重的胆碱缺乏危机，而作为胎儿大脑神经元构建基石的营养素，每周食用28个鸡蛋（每日4个）结合深海鱼DHA摄入即可高效筑牢脑发育底座。 - [08:52](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=532s) 餐后血糖断崖式暴跌（Crash）会引发大脑前额叶皮质的急性能量危机，在瞬间削弱人类的自控意志，并诱发强迫性刷手机（doom scrolling）与疯狂索求高糖的恶性循环。 - [50:47](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3047s) 酒精可无障碍穿透胎盘直达胎儿且最安全剂量为零；而孕期坚持规律运动能同步提升母胎两级的脑源性神经营养因子（BDNF），显著优化后代神经连接与情绪稳定性。 ## Key takeaways - [13:44](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=824s) 打破“子宫是被动烤箱”的传统神话：胎儿的未来并非在精卵结合时定型，孕期母体的营养摄入深刻决定了胎儿基因表达的表观遗传开关走向。 - [08:52](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=532s) 血糖骤降会促使大脑优先切断前额叶皮质供能，导致个体执行功能与意志力崩溃，进而陷入被动的强迫性进食与注意力成瘾状态。 - [05:21](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=321s) 现代水果因长期杂交选育已演变为高糖产物；鲜榨橙汁滤除了所有保护性膳食纤维，一杯250毫升橙汁含糖量达25克，其代谢危害与等量可乐无异。 - [18:36](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1116s) 胎儿在子宫内无法“凭空索取”不存在的养分；高达90%的准妈妈胆碱摄入严重不足，每天4个鸡蛋是最经济、安全的神经元原料补给方式。 - [27:59](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1679s) 胎盘无法阻隔游离糖分，胎儿生理上对添加果糖毫无需求；二战糖配给自然实验证实，孕期处于低糖环境下的婴儿成年后糖尿病风险下降15%。 - [32:06](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1926s) 母体高血糖引发的高炎症状态会刺激胎儿脑部的小胶质细胞（Microglia）过度活化，误将健康神经元吞噬破坏，显著增加儿童自闭症、多动症与精神分裂症风险。 - [36:19](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2179s) 妊娠期糖尿病并非中晚期突发的随机事件，它往往是孕前及孕早期代谢失常在激素作用下的放大体现，第一孕期的连续血糖水平具有极高预测价值。 - [39:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2393s) 骨骼肌是人体天然的葡萄糖消纳水槽；进食高碳水食物后90分钟内调动比目鱼肌提踵、散步或进行深蹲，可迅速阻断血糖峰值的形成。 - [45:16](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2716s) 孕期安全运动能大幅促进母体合成脑源性神经营养因子（BDNF）并直接传导至胎儿体内，有效强化神经突触建立并显著降低后代焦虑水平。 - [50:47](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3047s) 胎盘不存在任何酒精防御机制，哪怕极低剂量的偶尔小酌也会改变婴儿面部发育轮廓并削弱情绪调控脑区；孕期绝对禁酒，哺乳期则需严格遵循代谢时间窗口。 - [56:11](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3371s) 胎儿在孕晚期对微量葡萄糖存在刚性生长需求（约每日额外70克），应通过米饭、全麦面包等复合淀粉补充，而非摄入含有果糖的精制甜品或严格生酮。 - [01:07:52](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4072s) 孕期代际印记并非不可逆转的宿命，即便先天具备较高的代谢疾病易感性，成年后依然能通过平抑血糖的技巧重塑个人代谢健康轨道。 - [01:12:32](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4352s) 睡眠剥夺会同时造成促食欲的胃饥饿素上升15%与抑制食欲的瘦素下降15%，这种双重激素失衡是导致夜间惊醒与不可控暴食的核心生理根源。 - [01:18:11](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4691s) 胎儿体内约50%的干重由蛋白质构成；母体低蛋白饮食会触发节俭基因开关，限制胎儿肌肉生长潜能，导致终生体格发育受阻与肌量匮乏。 - [01:26:30](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5190s) 食品包装上的“无添加糖”与“纯素”往往是营销烟幕弹；若配料表前五位含有糖类或浓缩糖浆，本质上皆属甜点，纯卡路里计算完全掩盖了分子的代谢危害。 - [01:31:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5513s) 全球产前医学存在巨大宣教断层，仅6%的产科医生普及胆碱重要性；社会应当系统性建立围绕母亲的营养支持体系，并立法取缔针对儿童的虚假食品营销。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=0s) 孕期饮食与婴儿基因编程的隐藏危机 孕期母亲的饮食结构在分子层面上深远地影响着下一代的基因表达。生物化学家 Jessie Inchauspé 指出，母亲在孕期的日常饮食实际上正在对胎儿的 DNA 进行表观遗传编程（epigenetic programming），这不仅决定了胎儿在子宫内的发育轨迹，更直接关联到孩子未来罹患各种慢性疾病的终生风险。令人担忧的是，现代社会中大量孕妇的营养摄入严重失衡，未能为胎儿提供关键发育所需的营养素。这绝非准妈妈们个人的过错，而是整个现代食品工业体系与社会宣传导向的结构性缺陷——极少有人向母亲们清晰科普真正的孕期代谢科学。面对充斥着隐形糖分与超加工食品的环境，Jessie 在自己怀孕期间深挖医学研究，提炼出切实可行的饮食干预策略。 在胎儿发育过程中，营养的结构性偏差会带来不可逆的生理印记。孕期母亲普遍面临严重的微量营养素匮乏与代谢过载： - **胆碱（Choline）摄入危机**：高达 90% 的孕妇无法摄取足量的胆碱，而这一营养素对胎儿在子宫内构建大脑结构至关重要；摄入鸡蛋是补充充足胆碱最直接高效的方式（Jessie 在孕期每周保持高频次摄入鸡蛋）。 - **果糖的零需求**：胎儿在发育期间完全不需要任何添加果糖（Fructose）。来自甜点、巧克力、松饼或纸杯蛋糕中的糖分，对胎儿毫无生理益处。 - **表观遗传疾病易感性**：科学研究表明，若母亲在孕期长期处于高血糖状态，胎儿的 DNA 会出现异常的表观遗传开关，从而在生理层面上被预先设定了对糖尿病、肥胖症以及精神心理疾病更高的易感体质。 - **蛋白质与生长发育**：低蛋白饮食会导致新生儿体重过低，甚至可能通过表观遗传机制让孩子在整个人生阶段都处于体格发展受限的状态；到了孕晚期（第三孕期），孕妇对每日高蛋白摄入量的需求更是刚性的。 --- ### [01:46](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=106s) 血糖波动如何掌控人类的情绪与亲密关系 作为风靡全球的“控糖女神”（Glucose Goddess），Jessie 在过去近十年的时间里始终致力于普及血糖管理科学。餐后剧烈的血糖飙升（spikes）与断崖式暴跌（dips）是诱发机体慢性炎症、加速细胞衰老、引发不可控食欲及持续性疲劳的核心驱动力。在过去两年的全新探索中，研究视野进一步延伸到了神经生物学与人际心理学领域：血糖的大幅震荡不仅破坏身体的代谢平衡，更在无形中操控着人类的情绪波动乃至亲密关系的质量。 一项极具讽刺意味却非常严谨的心理学实验揭示了血糖与愤怒之间的生物学联系：研究人员让已婚夫妇各自拿着代表伴侣的“巫毒娃娃”（voodoo doll），并被告知每当被伴侣惹恼或心生不满时，就在娃娃身上扎一根别针。两周后，研究人员统计了娃娃身上的别针数量，并比对了参与者的连续血糖数据。实验结果令人震惊：体内频繁出现低血糖谷值（glucose lows）的参与者，在代表配偶的巫毒娃娃上扎下的别针数量最多。后续的神经科学研究解释了这一现象——剧烈不稳的血糖水平会直接干扰大脑中负责调节情绪的神经递质酪氨酸（tyrosine）的代谢平衡。当血糖如同过山车般起伏时，神经系统的稳定性随之崩溃，人们往往会变得极度易怒、焦躁，将生理层面的不适无意识地转化为对伴侣的敌意与怨怼。 --- ### [03:44](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=224s) 血糖暴跌的生物学警报与现代社会的极端波动 从生理机制来看，葡萄糖是大脑和机体运作的基础能源货币。大脑无时无刻不在严密监控血液中的葡萄糖浓度。平稳的血糖曲线意味着能量供应充沛且持续；相反，一旦血糖发生骤降，机体在生物学层面上接收到的唯一信号便是“能源枯竭”。这一瞬间，下丘脑会立刻拉响内部警报，向全身泵送危急指令：“警报！系统缺粮，急需更多葡萄糖！” ```mermaid flowchart TD accTitle: 现代高糖饮食引发的代谢与行为恶性循环 accDescr: 展示从摄入高精制糖到血糖骤升骤降，再到大脑报警引发情绪失控与极度渴求的完整链条 subgraph Phase1["摄入与骤升"] A["摄入高糖/低纤维食物"] --> B["肠道快速吸收葡萄糖"] B --> C["血糖断崖式急剧飙升 (Glucose Spike)"] end subgraph Phase2["过度反应与崩塌"] C --> D["胰岛素超量分泌"] D --> E["血糖急速断崖式暴跌 (Glucose Crash)"] end subgraph Phase3["神经警报与行为失控"] E --> F["大脑触发'能量枯竭'危机警报"] F --> G["情绪失控：饥饿易怒 (Hangry)、暴躁"] F --> H["激活大脑渴求中枢：疯狂索求高糖高热量"] end H --> A ``` 这种断崖式暴跌会迅速诱发一系列连带的神经行为反应。人们会在瞬间陷入所谓的“饥饿易怒”（hangry）状态：心烦意乱、注意力涣散，脑海中除了找东西填饱肚子之外再无其他念头。此时大脑的成瘾与渴求中枢被强行唤醒，发出类似于“快去翻箱倒柜找巧克力、饼干或香蕉”的强烈冲动。 回溯远古的狩猎采集时代，人类的食物来源富含天然纤维且极度缺乏精制糖分，血糖水平处于极为平缓的代谢动态之中。即便面临食物短缺，血糖的下降也是非常渐进、平滑的，身体有充足的时间平稳过渡至脂代谢供能。然而，现代食品工业创造了大量高精制糖、去纤维化的加工产物，导致现代人可以在数分钟内将血糖推至极端高峰，随即又因过量胰岛素的分泌而跌入低谷。这种前所未有的急骤震荡将神经系统长期困在应激警报模式中，引发了极其不自然的代谢与情绪紊乱。 --- ### [05:21](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=321s) 被人类驯化的“现代水果”与鲜榨橙汁的健康骗局 针对大众普遍认为“吃水果完全等于健康天然”的刻板印象，Jessie 提出了尖锐的质疑：现代水果绝非大自然未受干预的产物，而是人类长期人工杂交与基因选育的工程学结果。这正如形形色色的宠物犬——从吉娃娃到金毛寻回犬，其共同祖先都是灰狼；现代犬种是人类为了自身喜好定向繁殖出来的。水果的历史演变完全与之同理： - **原始水果的形态**：远古的野生香蕉个头极小，内部塞满了坚硬的种子，果肉不仅纤维粗粝且几乎没有甜味；野生苹果同样酸涩干瘪。 - **现代水果的改造**：经过人类千百年的定向驯化，现代香蕉被改造成了皮薄、肉厚、无籽、低纤维且充斥着浓缩糖分的“糖分炸弹”。 尽管整个完整的现代水果凭借其残留的天然膳食纤维与水分，依然能在一定程度上延缓肠道对糖分的吸收速率，但一旦对其进行现代加工变性——尤其是物理压榨去除果皮与果渣做成果汁，健康防线便彻底崩溃。以鲜榨橙汁为例，橙子本身就是数千年前人工杂交选育出的品种；在榨汁过程中，所有固态的膳食纤维都被滤除弃置，最后留下的仅是一杯由游离果糖、葡萄糖和水组成的超浓缩糖水。 许多人陷入了严重的认知误区，认为“橙汁含有天然维生素C，因此绝对比可乐健康”。从纯粹的生物化学角度审视，这是彻头彻尾的营销神话： - 一杯 250 毫升的天然橙汁与一罐同等体积的可口可乐，所含的糖分完全一致，皆约为 **25 克**。 - 人体消化代谢系统根本无法分辨进入血液的葡萄糖分子和果糖分子究竟是来自天然柑橘，还是来自工业甜菜提炼的高果糖浆。两者以完全相同的速率冲入血液，引发等量齐观的胰岛素激增与肝脏代谢负荷。 - 世界卫生组织（WHO）建议成年人每日游离糖摄入量应控制在 25 克以内。这意味着仅凭早晨一杯自以为纯天然无添加的自榨橙汁，就已经瞬间触及全天的糖分安全红线。 这种披着健康外衣的假象具有极大的破坏性。不仅大量普通消费者将其误判为养生饮品，甚至连许多糖尿病患者都在误导下通过饮用鲜榨橙汁试图“调理身体”，结果反而让原本脆弱的胰岛功能雪上加霜。 --- ### [08:04](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=484s) 糖分渴求与多巴胺陷阱：从喝果汁到刷手机 甜食所带来的愉悦感在底层神经机制上具有极大的迷惑性。糖分在舌尖融化的瞬间，会促使大脑伏隔核疯狂喷涌多巴胺（dopamine）。多巴胺本质上是大脑的奖赏与驱动分子，它制造的是一种即时满足的快感，然而现代人极其容易将这种“多巴胺高潮”误认为是身体获得了充沛的活力或能量。 这种神经刺激机制与现代科技产品的成瘾逻辑如出一辙。每一次饮用高糖果汁或咽下甜点，大脑神经元释放多巴胺的模式，与人们在社交网络（如 Instagram、TikTok）上不断下滑屏幕（doom scrolling）寻找下一个刺激视频的过程完全一致。每当屏幕刷新出一条新奇好玩的内容，神经回路就会触发一次短促的多巴胺脉冲信号，驱使人不断追求下一次刺激。长期的高糖摄入实际上将大脑的神经奖赏阈值不断推高，使得人们在不知不觉中陷入强迫性进食与注意力成瘾的双重生理牢笼之中。 ### [08:52](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=532s) 血糖崩跌与强迫性刷手机：意志力的生物学崩溃 Jessie 解释道，当食物在脑内触发多巴胺时，随之而来的就是不断的崩跌（crash）。多巴胺的剧烈飙升与骤降会让人陷入成瘾循环。尽管目前鲜有直接研究血糖尖峰与刷负面信息（doom scrolling）之间关联的文献，但从生物学底层逻辑来看，它们刺激的是大脑中同一个奖赏中枢。如果你正处于多巴胺过度刺激或成瘾的循环中，一杯橙汁引发的血糖尖峰与无休止地刷手机完全是如影随形的。 Steven 随后援引手头的一项研究指出，人在血糖骤降期间，刷负面信息的概率会显著升高。该研究将这种现象归因于前额叶皮质（prefrontal cortex）出现的“能量危机”。前额叶皮质负责意志力、理性决策以及克制冲动；一旦血糖暴跌，大脑为了将有限的能量优先保留给维持生命的器官，最先“拉闸限电”的就是前额叶皮质。其直接后果是执行功能丧失，面对社交媒体带来的即时多巴胺诱惑，人几乎毫无招架之力。此外，这也伴随着多巴胺陷阱以及情绪调节能力的全面瓦解。Steven 结合亲身体会谈到，只要摄入高糖饮食，他就更容易做出原本不喜欢的强迫性行为。Jessie 对此深表赞同：当身体处于血糖过山车上时，吃饼干不再是出于主动选择，而演变成无法自控的强迫行为，因为血糖崩跌触发了一种几乎不可能用意志力压制的生物机制。因此，对别人说“少吃点糖就行了”完全是一句空话（"That's BS"），必须从根源上平抑血糖尖峰、消除血糖骤降。 同时，Jessie 提到了“蛋白质杠杆假说”（Protein Leverage Hypothesis）。该假说认为，人体会一直释放饥饿信号促使人去寻找食物，直到摄入了足够的蛋白质为止。如果早餐吃的是燕麦、吐司加果酱等几乎不含蛋白质的食物，身体在上午10点就会再次饥饿；如果此时又吃了一块饼干（依然没有蛋白质），饥饿感就会持续存在。反之，若一口气摄入 40 克蛋白质，对食物的渴望便会立刻消散，因为身体终于获得了它真正需要的东西。 ```mermaid flowchart TD accTitle: 血糖骤降引发强迫性行为机制 accDescr: 展示高糖饮食如何通过前额叶皮质能量危机削弱自控力并导致强迫行为 subgraph METABOLIC ["代谢失衡"] A["高糖摄入 / 血糖尖峰"] --> B["血糖暴跌 (Glucose Crash)"] end subgraph BRAIN ["大脑反应"] B --> C["前额叶皮质能量危机<br/>(主动节能降耗)"] B --> D["多巴胺骤降<br/>(渴望即时刺激)"] end subgraph BEHAVIOR ["行为失控"] C --> E["执行功能与意志力丧失"] D --> F["强迫性觅食 / 刷手机 (Doom Scrolling)"] E --> F end ``` ### [11:24](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=684s) 食品包装的营销骗局与备孕的营养真相 谈及社交平台上庞大的粉丝群体，Steven 询问 Jessie 私信中最常被问到的是什么。Jessie 表示，大家最关心的是具体食物能不能吃（比如“能吃小扁豆吗？”“一天能吃三个鸡蛋吗？”“该买哪种醋？”），以及如何看懂食品包装上的营销术语。 其中最具欺骗性的标语莫过于“无添加糖”（No Added Sugar）。Jessie 指出，一杯橙汁完全可以合法标注“无添加糖”，因为糖分本身就来自橙子原料；但事实上，这样一杯橙汁往往含有整整 25 克糖，已经达到了世界卫生组织（WHO）建议的每日游离糖摄入上限。类似的误导还包括“无麸质”（Gluten-free）和“纯素”（Vegan）标签，食品制造商极力利用这些健康光环来引诱消费者，但贴了这些标签绝不等于食品本身有益健康。 随后，Steven 聊到自己目前正处于考虑生育的年龄阶段，并好奇男性在备孕期间是否也需要提前调整饮食。Jessie 明确表示，备孕绝不仅仅是女方的事，男性的营养和健康状况对精子质量起着决定性作用。由于精子的生成更新周期约为 3 个月，男性在计划要孩子前的这 3 个月里，应当严格减少饮酒、加强锻炼并改善饮食，让精子处于最佳状态。女性虽然卵子储备在出生前就已注定，但其饮食质量和体内的微量营养素储备不仅决定受孕几率，还将直接决定孕早期胎儿能获得怎样的营养滋养。 - 精子更新周期大约为 3 个月，男性备孕需提前一季度进行饮食与生活方式调整。 - 包装标注“无添加糖”的橙汁含糖量可高达 25 克，直接触碰 WHO 每日糖摄入安全上限。 - 诸如“无麸质”和“纯素”的食品标签往往只是商业营销手段，不能直接等同于健康。 ### [13:44](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=824s) “子宫不是烤箱”：打破孕期被动神话与新书背后的科学洞察 刚在 8 个月前生产的 Jessie，谈及了她撰写新书《影响一生的九个月：孕期饮食如何塑造宝宝的未来》（*9 Months That Count Forever: How Your Pregnancy Diet Shapes Your Baby's Future*）的初衷。Steven 好奇以她的知名度，写任何题材都会畅销，为何偏偏倾注心血于此？Jessie 直言，这是因为“科学界的既有认知与父母们得到的宣教之间存在着难以逾越的鸿沟”。大量坚实的科研成果已经存在了数十年，但在现实中，准妈妈们得到的建议却依旧匮乏且陈旧。 Jessie 痛批了英语中常用的俗语“把小面包放进烤箱”（a bun in the oven，意指怀孕）。她指出这种比喻极其误导： 1. 它将母亲贬低为一个被动的容器（烤箱），暗示孕妇唯一的任务就是提供“温度和时间”，周围人也总劝孕妇“放松、顺其自然”，彻底剥夺了母亲的能动性。 2. 它让人误以为受精卵从精卵结合的那一刻起就“定型了”——就像把布朗尼面糊推进烤箱，烤箱再怎么烤也不可能把布朗尼变成香蕉面包。 然而，表观遗传学和现代营养科学早已证实，胎儿的未来并非在受精瞬间就被彻底定死。在这 9 个月的时间里，母亲的饮食实际上是在与胎儿共同谱写身体蓝图；母体摄入的营养不同，生出来的宝宝就拥有截然不同的健康轨迹。Jessie 强调，现代食品工业系统用充斥着添加剂的超加工食品误导大众，连孕妇也身陷其中，无法摄入胎儿发育真正所需的营养。当她初次怀孕时，查阅了大量 Google Scholar 上的学术论文，阅读了约 2000 篇科学文献及大型 Meta 分析，最终梳理出了现代准妈妈们极度缺乏或摄入过量的四大关键营养素。准妈妈们必须意识到，虽然宝宝的基础 DNA 在受精时已经固定，但饮食却掌握着这套基因表达的开启钥匙。 ### [17:35](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1055s) 表观遗传学：孕期饮食如何为胎儿的基因“编程” 在怀孕期间，母亲体内发生的事情远不止提供基础能量，更是在深层“编程”胎儿的 DNA。Jessie 引入了**表观遗传学（Epigenetics）**的概念：如果把 DNA 比作整套生理系统的图纸，表观遗传标记就像是附着在 DNA 上的微型“调光开关（dimmer switches）”，负责向细胞下达“激活该基因”或“沉默该基因”的指令。母亲在孕期的代谢和饮食环境，实际上是在持续给胎儿的基因安装这些调光开关，进而永久性改变其器官发育轨迹与未来的疾病易感性。 ```mermaid flowchart TD accTitle: 孕期母体血糖对胎儿基因的表观遗传编程 accDescr: 展示母亲孕期高血糖如何通过表观遗传开关影响孩子终身患糖尿病的风险 subgraph Mother["母体环境 (孕期)"] M1["母体血糖水平持续过高"] M2["高血糖代谢信号传递"] M1 --> M2 end subgraph Epigenetics["表观遗传修饰"] E1["调光开关 (Dimmer Switches)<br/>附着在胎儿 DNA 上"] E2["代谢相关基因表达被重塑"] E1 --> E2 end subgraph Child["子代长远影响"] C1["儿童期 / 青少年期血糖偏高"] C2["成年期糖尿病易感风险显著升高"] C1 --> C2 end M2 --> E1 E2 --> C1 ``` Jessie 举了一个极为现实的案例：科学家发现，如果母亲在孕期血糖长期处于高位，胎儿的 DNA 就会被贴上特定的表观遗传开关，直接让孩子在未来生命周期中对糖尿病具有更高的易感性。换言之，孕妇的高血糖会让孩子在童年、青少年乃至成年后，都更容易出现高血糖倾向。令人担忧的是，现代产前指导几乎从未向准妈妈们普及过这一生物学现实。 --- ### [18:36](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1116s) 胎盘与营养神话：胎儿无法“凭空索取”不存在的养分 当 Steven 问及对孕期机制毫无了解的人该如何建立基础认知时，Jessie 梳理了孕期的解剖学与发育时间线：受精卵在子宫壁着床后，经历整整 9 个月（分为前三个月、中三个月、后三个月共 3 个孕期阶段）的发育。在这期间，胎儿需要从区区单个细胞分裂激增到出生时的约 40 万亿个细胞，体重从零增长到 3 至 4 公斤。这些全部物质构建基石不可能凭空出现，其唯一来源就是母亲吃进腹中的食物——“母亲摄入什么，婴儿就由什么构成（Your baby is what you eat）”。 关于胎儿如何获取养分，身体经历了一个戏剧性的生理演变过程： - **孕早期（第 1~3 个月）**：胚胎主要依靠子宫内膜分泌物（常被称为“子宫乳”，uterine secretions）获取养分。 - **孕中晚期（第 4 个月起至分娩）**：子宫内构建起一个全新的临时器官——**胎盘（Placenta）**。胎盘让母体血液与胎儿血液形成极紧密的接触，共生关系正式建立，双方在此进行养分供给与废物交换。 在此处，Jessie 猛烈抨击了一个流传甚广的孕期神话：“别担心，宝宝会从母体身上自动吸取他们所需的一切”。她直言“这是一个谎言”。胎儿在子宫内并不能随心所欲地获得其成长所需；胎儿只能获得“母体血液中实际存在且母亲吃进来的营养”。如果母亲的饮食中严重匮乏关键营养素，胎儿就只能在匮乏环境中发育。 --- ### [20:56](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1256s) 大脑发育的基石：胆碱与“每周 28 个鸡蛋” 在诸多关键营养素中，Jessie 重点强调了**胆碱（Choline）**。作为卵磷脂的关键成分，胆碱高度富集在蛋黄中，是胎儿在子宫内构建神经元（负责处理信息的脑细胞）必不可少的物质，直接参与塑造大脑中主管记忆、学习和注意力的核心区域。一颗普通鸡蛋大约含有 125 毫克胆碱。美国儿科学会（AAP）曾明确警示：“在此关键窗口期未能提供足够的胆碱，可能导致婴儿出现伴随终身的脑神经功能缺陷”。 然而现状触目惊心：目前高达 **90% 的准妈妈在孕期未能摄入足量胆碱**。造成这一局面的原因在于主流健康宣教的缺失，以及现代超加工饮食（杯子蛋糕、果脯、汉堡、薯片等）中胆碱含量的极端匮乏。虽然动物内脏（如牛肝、鸡肝）的胆碱密度极高，但由于许多传统医学指南警告内脏中高浓度的维生素 A 可能存在致畸风险，再加上现代人大多不习惯食用内脏，使得鸡蛋成为最安全、最高性价比的选择。 | 核心指标 / 项目 | 详细参数与科学事实 | |:--- |:--- | | **孕妇每日推荐胆碱摄入量** | 约 450 mg / 天 | | **鸡蛋摄入黄金标准** | 每天 4 个鸡蛋（每周 28 个鸡蛋），足量提供所需胆碱 | | **经济成本** | 28 个鸡蛋约为 7 美元（折合每天仅需 1 美元成本） | | **动物实验观察** | 剥夺母体胆碱会导致胎儿大脑发育过早停滞，出生时神经元数量明显偏少 | | **康奈尔大学（Cornell）双倍胆碱人体试验** | 母亲摄入双倍推荐量胆碱，其婴儿在 1 岁时的图像视觉反应速度加快 **10%**（该反应速度与成年后的智商 IQ 显著正相关） | --- ### [25:17](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1517s) 母乳、配方奶与表观遗传的饱腹信号 在讨论产后喂养时，Jessie 理性分析了母乳喂养与配方奶喂养的本质区别。配方奶在现代工业标准下已经做到了营养全面（nutritionally complete），能够很好地支撑无法或不愿母乳喂养的母亲。但两者的核心差异在于：**母乳是“活的”（alive）**。母乳中充斥着具有生物活性的复杂分子与信号物质，能够在出生后继续进行 DNA 的表观遗传编程；而配方奶是惰性的（inert），无法发挥这种动态调控功能。 Jessie 提醒选择配方奶的家庭，目前市面上的配方奶并非全都添加了胆碱，在选购时务必仔细核对配料表，确认是否含有足够的**胆碱**与 **Omega-3 脂肪酸**。 Steven 随后援引了一项发表在《儿科研究》（*Pediatric Research*）期刊上的 2013 年荷兰儿童研究（样本量 120 名儿童）：较少的母乳喂养与**瘦素（Leptin）基因的表观遗传沉默**直接相关。Jessie 借此进一步阐释了表观遗传的实际运作机理——瘦素是机体释放“吃饱了”信号的关键激素蛋白。每个人都携带编码瘦素的基因，但后天调光开关的松紧决定了分泌量的高低；如果该基因因为喂养与代谢环境被过早打压沉默，个体就可能产生较少瘦素，导致饱腹感迟钝，埋下一生与暴食和肥胖抗争的隐患。 ### [02:26:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=8813s) 母乳喂养对饱腹感的影响与胎盘对糖分的“不设防” 在探讨母乳喂养的长远机制时，Jessie 引用了一项发人深省的研究：即使面对完全相同的食物，每个人饭后的饱腹感也大相径庭。研究显示，如果婴儿期没有经历足够时间的母乳喂养，体内的瘦素基因（leptin gene）可能会被钝化或去激活，导致成年后进食时更难感到饱足。尽管这属于微弱的关联，但它揭示了生命早期微小的喂养差异如何深刻塑造日后的代谢机制。 当话题转向糖分时，Jessie 直言这是一个极度被低估的危机。孕妇进食糖分时，胎盘并不会将其阻挡在外，而是直接让糖分毫无保留地涌入胎儿体内。事实上，胎儿在子宫中根本不需要任何添加糖（例如巧克力、纸杯蛋糕或果干中浓缩的甜味果糖），他们需要的仅仅是维系基础代谢的微量葡萄糖。这种现代人习以为常的“甜蜜负担”，正在悄然改写胎儿的代谢命运。 ```mermaid flowchart TD accTitle: 孕期母体摄入糖分对胎儿的传递与代谢影响 accDescr: 流程图展示了母体摄入果糖与添加糖后穿透胎盘，进而对胎儿基因表达和远期糖尿病风险产生的连锁反应。 subgraph Maternal["母体摄入"] M1["摄入添加糖/高果糖食物<br/>(蛋糕、果汁、精制糖)"] M2["母体血糖与果糖浓度飙升"] M1 --> M2 end subgraph Placenta["胎盘屏障"] P1["胎盘无法阻隔糖分<br/>(糖分子直接穿透)"] M2 --> P1 end subgraph Fetus["胎儿期与远期影响"] F1["胎儿暴露于过量糖分<br/>(超出微量葡萄糖需求)"] F2["表观遗传学修饰<br/>(激活糖尿病相关易感基因)"] F3["成年期2型糖尿病风险上升"] P1 --> F1 F1 --> F2 F2 --> F3 end ``` ### [02:27:42](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=8862s) 英国战时糖配给自然实验：子宫环境如何编程糖尿病易感性 为了论证孕期糖摄入对一生的长远影响，Jessie 详述了一项源自英国极具启发性的长期追踪研究。在 1940 年至 1953 年二战及战后恢复期，英国政府实行了长达 13 年的食糖配给制，全民的糖摄入被强制限制在每天仅约 10 块方糖（约 40 克），相比战前每天约 20 块方糖（约 80 克）减半。1953 年配给制度终止后，大众的摄糖量瞬间反弹回升。 到了 21 世纪初，科学家们敏锐地意识到这是一场绝无仅有的自然对照实验：两组处于配给制结束前后在子宫内发育的婴儿，分别暴露于母亲每日 40 克与 80 克的糖分环境下。科研团队调取并随访了 60,000 名该时期出生的人，追踪其一生的心血管疾病、体重与糖尿病状况。结果令人震惊：**在子宫期经历糖配给（低糖环境）的个体，成年后患 2 型糖尿病的风险整整低了 15%**。 表观遗传学（epigenetics）数据进一步证实，暴露于极高血糖环境下的胎儿，体内与糖尿病相关的基因会被提前“唤醒”并激活。Jessie 联想到了自己的亲身经历：她在 25 岁时曾被查出处于糖尿病前期（prediabetes）边缘，体内血糖居高不下。带着困惑，她曾给母亲打电话询问自己胚胎时期的饮食。母亲坦言，在 20 世纪 90 年代流行极低脂、低蛋白饮食的风潮下，她怀孕期间每天清晨都会喝一大杯橙汁，并在 Special K 麦片上直接撒上半杯纯白糖。Jessie 感叹，虽然无法百分之百倒推因果，但这极具启发性地印证了“子宫九个月是对生命健康产生不成比例巨大影响的窗口期”。 - **世界卫生组织（WHO）每日糖推荐量**：25 克。 - **现代普通孕妇的每日糖平均摄入量**：高达 80 克（因“一个人要吃两个人的份”这一陈旧神话，很多女性在孕期摄入的糖分甚至远超非孕期）。 - **自然实验核心数据**：孕期每日 40 克糖摄入组相比 80 克组，下一代终身 2 型糖尿病患病率下降 15%。 ### [02:31:23](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=9083s) 神经元修剪危机：高炎症与小胶质细胞的失控攻击 过量血糖的影响绝不仅仅局限于代谢系统，它对胎儿大脑神经的发育更是致命的。对话中引用了权威医学期刊的数据： - **《JAMA Network》丹麦大型研究**：患有糖尿病的母亲所生的孩子，罹患精神障碍的整体风险增加 15%，其中精神分裂症（Schizophrenia）风险激增 55%，智力障碍风险增加 29%，且与自闭症（Autism）和注意力缺陷多动障碍（ADHD）显著相关。 - **《柳叶刀·糖尿病与内分泌学》（The Lancet Diabetes & Endocrinology）2025 年综述**：涵盖 200 项研究、5,600 万对母婴样本的超大规模数据表明，孕期母亲患糖尿病使孩子罹患自闭症的相对风险增加 25%（绝对发病率从每 100 人中 1 例上升至约 1.25 例）。 Jessie 深入拆解了这一现象背后的核心生物学机制——胎儿大脑的发育机制。成年人脑内约有 1,000 亿个神经元，这一生中使用的神经元数量从出生那天起就是恒定的，**神经元绝不会再生或替换，它们完全是在母亲的子宫内一举成型的**。在胎儿期，脑部神经元以惊人的每分钟 25 万个的速度爆发式生成。 在这场宏大的神经构筑过程中，存在一种类似海星形态的脑部特化免疫细胞——**小胶质细胞（Microglia）**。小胶质细胞宛如脑内的巡逻纠察队，主要职能是对神经元进行“修剪”（pruning）：一旦侦测到发育不良或破损的神经元，就会将其吞噬销毁，确保大脑神经网络精准装配。然而，如果孕妇体内处于高血糖、感染或化学暴露引发的高炎症状态，这些炎症信号会直接刺激胎儿的小胶质细胞，使其陷入过度活跃与失调。发疯的小胶质细胞会开始敌友不分，疯狂吞噬那些原本健康完好的神经元，最终导致胎儿脑部结构以次优状态成型。这也是当下科学界解释妊娠糖尿病与后代神经精神疾病高度关联的主流机制假说。 ### [02:34:48](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=9288s) 早期监测破局：动态血糖仪（CGM）与孕早期预测价值 鉴于母体炎症与血糖飙升对胎儿不可逆的影响，Jessie 强烈倡导打破现行妇产科的陈旧检查时间线。在主流医疗体系中，孕妇通常要等到妊娠晚期（第 24 至 28 周）才会接受口服葡萄糖耐量筛查（OGTT）。Jessie 犀利地指出，到那个阶段，胎儿已经在母体异常的血糖环境下浸泡了整整 6 个月之久，关键的发育窗口期早已受到冲击。 Jessie 分享了自己在整个孕期全程佩戴动态血糖仪（Continuous Glucose Monitor, CGM）的亲身体验。她认为，即使普通孕妇只连续佩戴 2 周，也能直观、清晰地了解身体在面对不同食物时的血糖剧烈波动，进而通过简单的饮食微调迅速抚平峰值。 - **《Diabetes Care》临床研究**：针对 700 名孕妇的追踪发现，仅凭孕早期（第一孕期，First Trimester）佩戴 CGM 监测到的血糖水平，就能极高精度地提前预测出谁将在孕 24 至 28 周确诊妊娠糖尿病。 - **认知观念颠覆**：过去医学界普遍将妊娠糖尿病视作孕期体内激素导致的“随机意外事件”，但最新证据充分证明，它与受孕前夕及孕早期的基础血糖代谢轨迹息息相关。如果能从孕早期乃至孕前借助工具与低门槛的生活习惯干预控糖，便能最大限度扑灭母体炎症，为胎儿大脑和代谢机能构筑最初的护城河。 ### [36:19](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2179s) 妊娠糖尿病的真相：它不是随机发生的，而是孕前代谢的延续 Jessie 解释说，在怀孕的前三个月（孕早期），人体的血糖峰值和血糖水平与未怀孕时基本完全相同。随着孕周推进，体内激素发生变化，情况才开始转变：血糖尖峰变得更高、更持久，而空腹血糖反而会降得更低。这意味着一个极为关键的事实：女性在未怀孕时的血糖水平，实际上能够提前预测她是否会患上妊娠期糖尿病（Gestational Diabetes）。妊娠糖尿病并不是随机降临的噩运，它的根源在怀孕之前就已经悄然埋下。 如果一位女性在怀孕前就长期处于高血糖状态，她在孕期患上妊娠糖尿病的风险便会大幅上升。换句话说，妊娠糖尿病往往只是孕前未被察觉的高血糖问题在孕期被放大暴露的症状。针对 Steven 询问“高血糖是否因人而异”，Jessie 明确表示高血糖有着非常严格客观的临床切点，并非因人而异的模糊概念： - **非孕期空腹血糖**：以 100 mg/dL 作为健康与糖尿病前期（Prediabetes）的分界线。 - **孕期空腹血糖**：切点则更为严格，早晨空腹血糖只要超过 92 mg/dL，即被诊断为妊娠糖尿病。 ```mermaid flowchart TD accTitle: 孕期血糖变化与妊娠糖尿病成因 accDescr: 展示未孕状态下的血糖基线如何随激素变化演变为妊娠糖尿病 subgraph PrePregnancy ["孕前及孕早期（前三个月）"] A["孕前代谢状态<br/>（空腹血糖阈值：100 mg/dL）"] --> B["孕早期血糖特征<br/>峰值与孕前基本无异"] end subgraph LatePregnancy ["孕中晚期激素激增"] B --> C["激素剧烈变动"] C --> D["空腹血糖下降"] C --> E["餐后血糖峰值更高且持续更久"] end E --> F{"孕前是否存在高血糖？"} F -- "是（空腹≥92 mg/dL）" --> G["诱发妊娠期糖尿病"] F -- "否（代谢健康）" --> H["维持正常孕期血糖"] ``` --- ### [37:42](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2262s) 个体差异与普适法则：为什么控糖技巧对每个人都管用 Steven 指着桌上的一勺蜂蜜问道：如果我们两个人都吃下一勺蜂蜜，身体的反应会完全不同吗？Jessie 肯定了这一点。由于肠道微生态、基因、肌肉量、水分摄入、压力水平以及疲劳程度等多种因素的差异，两人的血糖波动幅度会截然不同。比如一人可能只上升 30 mg/dL，而另一人因为身心疲劳，升糖幅度可能高达 35 mg/dL。 但这绝不意味着蜂蜜对某一个人来说就比另一个人“更健康”，它仅仅反映了身体在当下这一天应对葡萄糖冲击的处理能力。Jessie 强调，尽管进食后的具体升糖绝对值因人而异，但两项核心法则是完全普适的： 1. **空腹血糖的可比性**：早上 7:00 尚未进食时的空腹血糖具有绝对的参考价值，能够清晰界定谁更接近糖尿病前期的临界线。 2. **“控糖技巧”（Glucose Hacks）的普适有效性**：无论每个人的基线如何，只要在吃蜂蜜前先吃一块鸡胸肉（补充蛋白质与脂肪），两人的血糖峰值都会在各自原有的基础上显著缩减。 --- ### [39:10](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2350s) 肌肉是天然的降糖水槽：让肌肉在 90 分钟内吞噬糖分 当 Steven 问及“增加肌肉量是否能提高对葡萄糖的耐受力”时，Jessie 给予了极其热烈的肯定。肌肉是身体中储存与消耗糖分最高效的“水槽”（Sink），能像海绵一样源源不断地从血液中吸取葡萄糖。这也解释了为什么在孕期拥有较高肌肉量的女性，患妊娠糖尿病的概率明显更低。 为了说明运动降糖的生化机能，Jessie 剖析了糖分在体内的完整旅程： - **摄入与入血**：蜂蜜从口腔进入胃部与肠道，随后穿透肠壁涌入血液循环，造成血液中葡萄糖浓度急剧上升。 - **两种不同的命运**： - 如果吃完后静坐不动，血液中激增的葡萄糖会形成陡峭的高峰，紧随其后的是剧烈的血糖骤降（Crash），引发疲惫与饥饿。 - 如果吃完后立即起身散步，腿部和手臂的肌肉纤维开始持续收缩。收缩的肌肉急需能量，而它们首先搜寻的目标就是血液中的游离葡萄糖，从而在峰值形成前将多余的糖分迅速消耗掉。 饮食中的经典传统也暗合了这一控糖智慧。例如法国饮食传统中的“生冷蔬菜拼盘”（Crudités），提倡在正餐前先吃生蔬菜。蔬菜中丰富的膳食纤维在肠道内构筑起一层致密的保护网，能延缓碳水化合物中糖分分子的分解与吸收，从而压平整顿饭的升糖曲线。 --- ### [40:20](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2420s) 办公室就能做的控糖微运动：比目鱼肌俯卧撑与深蹲 针对普通人在办公桌前或刚吃完甜食的场景，Jessie 现场向 Steven 演示了被称为“比目鱼肌俯卧撑”的坐姿提踵（Calf Raises）： - **动作要领**：双脚平放在地上，坐在椅子上反复抬起并放下后脚跟，此时小腿深层的**比目鱼肌（Soleus Muscle）**会发生明显收缩。 - **控糖机制**：比目鱼肌在氧化代谢方面极具天赋，能够极其高效地直接从血液中吸收葡萄糖。 - **时间与频率**：吃完甜食后在桌子底下悄悄做 5 分钟提踵，外人根本察觉不到；即使只做 1 分钟，降糖效果也远好于完全不动。 关于餐后应对高糖食物的急救策略，Jessie 明确指出了黄金时间窗口： - **90 分钟倒计时**：吃下一块蛋糕后，血糖峰值通常会在 90 分钟内达到顶峰。必须在这一个半小时内调动肌肉。 - **居家日常运动**：无需复杂的装备，吃完后起身打扫房间、用吸尘器吸地、整理衣物，都能有效启动肌肉。 - **深蹲（Squats）策略**：臀大肌是人体最大的肌群之一，对能量需求极高。研究显示，餐后每隔 5 分钟做 5 到 10 次深蹲，就能调动臀肌大口吞噬血液中的游离糖分，是空间受限时强效压制血糖峰值的绝佳方案。 --- ### [43:15](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2595s) 升降桌实验与孕期运动的颠覆性科学研究 谈话延伸至升降桌（Standing Desk）的实际效果。Steven 提到自己习惯在早晨交替站立与坐着办公，Jessie 由此提议进行一场即兴的血糖对比实验： - **实验设计**：连续两天在清晨空腹吃下完全相同的一只松饼，第一天吃完后站立办公 30 分钟，第二天吃完后坐姿办公 30 分钟，利用连续血糖监测仪（CGM）记录并对比两者的血糖尖峰差异，以验证轻微的站立姿态究竟能否产生可观的肌肉能耗并抚平血糖曲线。 最后，Steven 提出了许多孕妇最常遭遇的困惑：关于孕期究竟能否运动，各方建议莫衷一是。Jessie 态度坚决地表示，从所有最新科研数据来看，**孕期运动对胎儿的健康发育具有极其巨大的益处**。虽然出于医学伦理限制，科学界无法在人类孕妇身上进行极端干预实验，但科学家们在怀孕大鼠身上开展了一项颠覆认知的对照实验——将两组处于完全相同饲养环境中的孕鼠进行了对照，揭示了孕期运动对后代基因与代谢的长远塑造力。 ### [45:16](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2716s) 孕期运动对胎儿大脑发育的影响与 BDNF 机制 杰西·安乔斯佩（Jessie Inchauspé）分享了一项严谨的大鼠实验：两组怀孕母鼠处于完全相同的环境条件、饲料喂养和光照周期下，唯一的变量是其中一组母鼠每天必须在一个特制的小型跑步机上慢走 30 分钟。待幼崽出生后，研究人员将它们置于迷宫测试中，通过解迷宫的速度评估认知能力，同时测量幼崽的焦虑水平。结果令人震惊：那些坚持在孕期运动的母鼠所生的后代，走出迷宫的速度比对照组快了一整倍（2 倍速），并且表现出的焦虑症状显著更少。这项研究有力地证明了孕期规律运动与后代大脑发育之间存在极强的正面关联。 背后的核心生物学机制在于一种名为脑源性神经营养因子（BDNF）的关键分子。尽管名字很学术，但 BDNF 的主要功能是促进神经可塑性，帮助脑部神经元建立全新的突触连接。人类已知运动之所以能够益脑，正是因为运动会大幅刺激大脑分泌 BDNF。而在上述动物实验中，研究人员发现了一个突破性细节：孕期运动不仅提升了母体自身的 BDNF 水平，而且子宫内胎儿体内的 BDNF 水平也同步显著升高。子宫内的环境正在为婴儿大脑打下最初的框架基石并铺设核心结构，这凸显了孕期采取简单的生活方式干预来供给最佳发育营养的重要性。 - **大鼠跑步机实验**：孕期每日在微型跑步机上慢走 30 分钟，后代迷宫解题速度提升至 2 倍，且伴随更低的焦虑水平。 - **BDNF 神经机制**：运动促进母体合成脑源性神经营养因子（BDNF），该分子可穿透并提升胎儿宫内 BDNF 水平，直接助力神经元连接与脑结构构建。 --- ### [47:03](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2823s) 种子与土壤的比喻：母体环境如何共同塑造婴儿 斯蒂芬·巴特利特（Steven Bartlett）引出杰西新书中的一个经典比喻——两只花盆中的植物。杰西详细解释道，这两株植物源自两颗基因完全一致的种子，唯一的区别在于培育它们的土壤基底：一颗种子被埋在几块碎石砾中，仅仅包裹着少许薄薄的泥土；而另一颗种子则扎根于富含养分的肥沃黑土中。任何人在园艺上都能凭直觉明白，即便种子基因相同，种植在贫瘠砂石与肥沃土壤中最终长出的树木绝不相同。然而在现代生育观念中，人们往往忽视了这种直觉：婴儿就是那颗承载基因蓝图的种子，而母亲的身体就是孕育它的土壤。 土壤的营养构成直接参与“共同绘制”（co-create）婴儿的发育蓝图。尽管婴儿携带固定的 DNA 蓝图，但他最终长成一棵怎样的“大树”，极大程度上取决于母体所供给的微量元素与代谢环境。与脆弱的植物相比，人类胚胎具有极高的代偿韧性——即使如同目前统计数据那样，约 90% 的孕妇缺乏胆碱、75% 缺乏 Omega-3 脂肪酸、70% 缺乏优质蛋白质，且绝大多数人糖摄入超标，婴儿大多依然能够存活并降生。然而，这代价是婴儿不得不被迫自我代偿，去适应一种“亚健康、次优”的营养贫瘠环境，并在早期发育中重新校准自身的生理基线。 ```mermaid flowchart TD accTitle: 种子与土壤的表观遗传塑造模型 accDescr: 展示母亲体内代谢环境（土壤）如何协同胎儿 DNA 蓝图（种子），决定最终婴儿的大脑与代谢表型。 subgraph MaternalSoil["母体环境（土壤）"] Nutrients["核心营养素供给<br/>(胆碱、Omega-3、蛋白质)"] MetabolicState["代谢平稳状态<br/>(控糖控胰岛素、适度运动促 BDNF)"] end subgraph FetalSeed["胎儿基因（种子）"] DNA["原始 DNA 蓝图"] end MaternalSoil --> Interaction{"共同绘制与校准"} FetalSeed --> Interaction Interaction --> OptimalTree["充足营养环境：<br/>神经发育完备、代谢韧性强健的大树"] Interaction --> AdaptedTree["亚优/匮乏环境：<br/>被迫代偿适应、慢病易感性升高的次优生长"] ``` --- ### [48:59](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=2939s) 中场插播赞助：Cometeer 咖啡 节目在此处插播了一段赞助内容。斯蒂芬与现场团队成员互动，展示了从冷冻室拿出的 Cometeer 胶囊咖啡。斯蒂芬讲述该品牌创始人马特（Matt）此前曾寄了一大箱冷冻咖啡胶囊到伦敦办公室。由于传统咖啡烘焙和萃取在后续储存中会损失大量风味挥发物，Cometeer 采用在咖啡风味最巅峰瞬间将其急冻锁鲜的工艺，制成一个个微型冷冻冰块盒。撕开包装并轻推背部按钮将咖啡浓缩块弹入杯中，加入热水搅拌即可还原出一杯高品质黑咖啡，办公室内部团队在试饮后好评如潮。 --- ### [50:04](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3004s) 孕期与哺乳期饮酒的真相：酒精对胎儿大脑的毒性与时间法则 斯蒂芬从未来父亲的角度发问，希望了解除了控糖、补充胆碱和运动之外，伴侣在生活习惯上还应避开哪些雷区，特别是孕期到底能不能碰酒精。杰西斩钉截铁地表示，孕期饮酒是极其危险的举动，必须“绝对禁酒”（complete abstinence）。原因在于母体与胎儿的血液循环是紧密联通的，胎盘对酒精根本不存在任何物理或生化过滤屏障。母亲血液中的酒精浓度上升，子宫内胎儿血液中的酒精浓度便会以同等幅度飙升；母亲喝下一杯红酒，本质上等同于腹中的胎儿也在被迫喝下一杯红酒。任何有常识的人都不会在新生儿出生后的奶瓶里倒红酒喂食，但在孕期饮酒的生化后果与此毫无二致。 斯蒂芬补充了墨尔本大学于 2025 年 2 月发表的一项重磅研究：研究团队利用高分辨率 3D 面部成像技术发现，即使母亲在孕期仅偶尔、极低剂量地饮酒，也能在婴儿 12 个月大时观察到一致的面部形态改变（眼睛与鼻子的轮廓微变形），并且这种变化会一直持续至 8 岁；同时，低剂量酒精还会导致胎儿大脑“右前扣带皮层”（负责情绪调节和冲动控制的核心脑区）的神经连接变弱。杰西指出，公众曾误以为只有重度酗酒才会诱发“胎儿酒精谱系障碍”，甚至网络上充斥着“偶尔抿一小口无伤大雅”的谣言，但从现代神经科学来看，酒精是公认的脑毒素，对成人与胎儿而言最安全的剂量都是零。 而在谈及产后哺乳期饮酒时，规则则有所不同。杰西解释称哺乳期拥有更多的缓冲空间，因为母乳中的酒精浓度直接跟随母体血液中的酒精浓度波动。当母亲喝下一杯红酒后，体内的酒精通常在 2.5 到 3 个小时内会被肝脏代谢殆尽，此时母乳中的酒精残留也会基本归零。因此，只要严格掌握代谢时间窗口，哺乳期女性偶尔小酌一杯并不会对母乳哺育造成实质性伤害，关键完全在于精准把握时间差。 - **胎盘屏障缺失**：酒精分子可直接无障碍穿透胎盘，胎儿血液酒精浓度与母体实时对等。 - **墨尔本大学 3D 成像研究（2025年2月）**：轻度/偶尔饮酒即可导致婴儿 12 个月至 8 岁的面部细微形变，并削弱大脑右前扣带皮层的神经回路连接，损害其未来的情绪管理与冲动控制能力。 - **哺乳期时间法则**：单杯红酒的酒精在 2.5 至 3 小时内即可在血液及乳汁中清除干净，合理错开喂奶时间可避免后代摄入酒精。 --- ### [53:12](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3192s) 孕期咖啡因摄入：适量与过量的界限 关于孕期是否必须彻底戒掉咖啡，杰西给出了相对宽松且务实的解答。与酒精这种直接摧毁脑细胞的神经毒素不同，咖啡因本身并不具备同等的神经毒性，但它同样能迅速穿透胎盘进入胎儿的血液循环。观察研究表明，母亲饮用咖啡因后，子宫内的胎儿往往胎动会变得更加活跃。杰西坦言，尽管咖啡因对胎儿并没有任何额外的健康益处，但孕妈妈也无需给自己施加极端苛刻的心理压力；她自己在怀孕期间只是将摄入量从每天两杯小白咖啡（flat white）减至半杯或改为低因咖啡（decaf），但在特别疲惫渴望咖啡的日子里，也会毫无负罪感地喝上一杯。 从科学研究的角度看，由于医学伦理限制，科学界无法在孕妇身上开展强制高剂量咖啡因的双盲随机对照试验，目前的数据多来源于流行病学关联分析和动物实验。在低剂量至中等剂量下，咖啡因摄入与不良出生结局之间并未显示出显著的因果恶果；只有在极其高剂量的动物实验中，研究人员才观察到胎儿体型偏小、心脏发育异常、脑发育迟缓以及幼崽出生后行为与性情发生改变。世界卫生组织（WHO）目前的官方建议是：每日咖啡因摄入量超过 300 毫克（约合 3 杯标准咖啡）的孕妇应主动减量。因此，医学界的普遍共识是将每日咖啡因摄入控制在 2 杯（或每日 200-300 毫克以下）的安全红线之内，每天 1 杯咖啡通常不会对胎儿健康造成实质危害。 - **摄入上限标准**：世卫组织建议日摄入量超过 300 毫克（约 3 杯咖啡）的孕妇必须减量；通常建议控制在每日 2 杯以内。 - **生理反应**：咖啡因进入胎儿血液会短暂引发胎动频率增加，但低剂量摄入并未在人类流行病学研究中显现出显著负面影响。 - **高剂量动物实验警示**：超高剂量咖啡因会引发胎鼠体格发育受限、心脏与大脑发育迟缓，因此严禁毫无节制地过量饮用。 ### [54:47](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3287s) 发酵食品与孕期胎儿肠道菌群的早期研究 在被问及发酵食品与肠道健康的关系时，Jessie Inchauspé 指出，虽然这属于非常早期的前沿研究，但初步数据表明，孕妇在怀孕期间摄入发酵食品，可能会为腹中胎儿的肠道微生物群（gut microbiome）进行初步“播种”与定植。尽管证据仍在累积阶段，但在孕期饮食中适量加入开菲尔酸奶（kefir）或德国酸菜（sauerkraut）等富含益生菌的天然发酵食品，对母婴健康都是非常有益的习惯。 ### [55:08](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3308s) 面包的选择与孕晚期胎儿对葡萄糖的激增需求 谈到面包时，Jessie 开玩笑说自己是法国人，所以“一天到晚都在想着面包”。从生物化学角度来看，面包主要由葡萄糖构成的碳水化合物组成。许多准妈妈会担心摄入糖分，但 Jessie 强调必须严格区分：胎儿在发育过程中确实需要葡萄糖作为能量，尤其是在怀孕晚期（孕晚期），胎儿生长迅速，每天大约需要额外消耗 70 克的葡萄糖。因此，孕晚期的母亲每天需要比平时多摄入约 70 克葡萄糖，而在孕早期和孕中期则无需额外刻意补充。 这 70 克的葡萄糖完全可以通过淀粉类主食摄入，例如约 3 片面包或 1.5 杯米饭。至于面包种类的选择，富含种籽的全谷物面包更有利于平稳血糖，但 Jessie 也坦言，发芽谷物面包与普通白面包在本质上没有天壤之别，最终消化的产物“全都是葡萄糖”。 - 孕晚期胎儿额外需求：每天约 70 克葡萄糖 - 等量食物参考：约 3 片面包或 1.5 杯熟米饭 - 阶段差异：孕早期（第一孕期）与孕中期（第二孕期）不需要额外增加葡萄糖摄入 ### [56:11](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3371s) 淀粉葡萄糖与添加果糖的本质区别 准妈妈们常常把碳水化合物和糖混为一谈，甚至因此对所有主食产生恐惧。Jessie 澄清，淀粉类食物（如面包、意面、米饭、土豆、燕麦）水解后提供的是葡萄糖；而在桌上摆放的各类甜食、巧克力、马芬蛋糕和甜点中，除了葡萄糖外，还含有赋予其甜味的分子——果糖（fructose）。 Jessie 严肃指出："在整个怀孕期间，你的宝宝根本不需要任何果糖。" 胎儿不需要来自甜点、巧克力或纸杯蛋糕中的游离果糖，他们真正需要的是用于供能的葡萄糖，而通过米饭、面包、土豆等复合淀粉来获取葡萄糖，远比吃精制糖安全健康得多。 ```mermaid flowchart TD accTitle: 孕期碳水化合物来源与代谢影响对比 accDescr: 对比淀粉类葡萄糖与甜食果糖在胎儿发育中的作用差异 subgraph Starches["复合淀粉（面包 / 米饭 / 土豆 / 燕麦）"] A["纯葡萄糖来源"] --> B["提供胎儿生长所需能量（孕晚期约 +70g/天）"] B --> C["平缓血糖曲线（形成低缓波浪）"] end subgraph Sweets["添加糖与甜食（甜点 / 蛋糕 / 巧克力）"] D["葡萄糖 + 果糖 (Fructose)"] --> E["胎儿完全不需要果糖"] E --> F["剧烈血糖与果糖尖峰 -> 引发炎症反应"] end ``` ### [57:03](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3423s) 生酮饮食在孕期的风险与低升糖指数（GI）饮食 针对孕期能否采用生酮饮食（Ketogenic Diet），Jessie 表示目前缺乏足够的人类临床证据，但在孕期由于胎儿确实需要葡萄糖供给，直接摄入适量优质淀粉不仅更简单安全，而且也是人体生理所必需的。摄入完整的水果也是很好的葡萄糖来源，因为水果富含膳食纤维和水分，能有效缓冲果糖吸收，不会引起过大的果糖尖峰。 引用 G1D 基金会的相关研究，Jessie 指出在 99% 的怀孕案例中，严格的生酮饮食都被认为存在潜在危险。产科医生通常不推荐极低碳水生酮，而是建议采取低升糖指数（Low GI）饮食。低升糖指数饮食的核心目标是平抑血糖骤升峰值。对于患有妊娠期糖尿病（Gestational Diabetes）的准妈妈而言，这有助于平稳控糖并减少胰岛素等药物使用；而对于普通孕妇，避免血糖过山车同样至关重要——母亲每次出现剧烈血糖尖峰，腹中的胎儿也会同步承受血糖尖峰，这种剧烈波动会导致全身炎症水平升高，甚至可能干扰胎儿的大脑正常发育。 ### [58:14](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3494s) 胎儿大脑发育的关键营养：Omega-3 (DHA) 与沙丁鱼吃法 谈及孕期补充剂时，Jessie 重点提到了 Omega-3 脂肪酸，尤其是 DHA。海洋藻类和深海鱼类是其主要来源。DHA 对于胎儿大脑中神经元的相互连接起着不可替代的构筑作用。动物实验表明，若限制母体摄入 DHA，子代的脑发育会受到明显阻碍：神经处理效率低下，在迷宫测试中寻找出口耗时显著延长。 为了获取足够的天然 DHA，最简单且性价比最高的方式就是食用深海多脂鱼类。常规建议是每周食用两次多脂鱼，而 Jessie 建议尽可能提升至每周三次。演播室现场摆放着三罐沙丁鱼罐头，Jessie 指出这三罐罐头刚好满足一周三次的分量，不仅足以提供胎儿所需的全部优质 Omega-3，而且花费仅仅约 6 美元；加上每周约 7 美元的鸡蛋（补充胆碱），只需十多美元就能覆盖婴儿大脑发育最核心的两大营养要素。 当被主持人问及平时如何下口时，Jessie 分享了她的独家沙丁鱼吐司食谱： 1. 打开一整罐沙丁鱼倒进碗里； 2. 拌入芥末酱（mustard）、海盐、少许菲达奶酪（feta cheese）以及香草碎，将其捣成细腻顺滑的鱼肉酱； 3. 烤好一片全麦面包，将调配好的沙丁鱼肉酱厚厚涂抹在吐司表面享用。 Jessie 认为当前普遍建议的每周吃 2-3 次鱼对很多现代女性来说仍然不足以弥补体内的营养空缺，因此除了每周吃两次沙丁鱼外，她每天还会额外摄入 2 克的 DHA 补充剂。 ### [01:00:26](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3626s) 孕期补充剂清单：铁剂、活性叶酸与胆碱 除了大剂量的 DHA 外，Jessie 详细列出了自己怀孕期间的补充剂组合： - **铁剂（Iron）**：进入孕晚期后开始重点补充。即便 Jessie 在孕期食用了大量红肉，体检时铁指标依然严重偏低。这是因为随着孕晚期血容量激增和胎儿的快速造血，胎儿会从母体大量强行汲取铁储备。 - **复合孕妇黄金维生素（Prenatal Multi）**：重点确保配方中含有足够的胆碱（Choline）。 - **甲基化叶酸（Methylated Folate）**：特别选择活性甲基化叶酸而非普通合成叶酸（Folic Acid），因为甲基化形式在人体内的生物利用度和吸收率更高，叶酸对早期预防神经管畸形及流产起到决定性防御作用。 ### [01:00:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3653s) 遭遇稽留流产的创伤与打破社会噤声 谈及过往经历，Jessie 首次敞开心扉回顾了自己第一次怀孕的流产悲剧。那是 2024 年 2 月她初次怀孕，原本对新生命的到来充满憧憬与信心。然而，在怀孕 3 个月的例行产检超声波检查中，医生却告知胚胎早已停止发育。 她经历的是临床上较为少见的“无声流产”（Silent Miscarriage，即稽留流产）。与伴随出血、下腹剧烈绞痛的自然流产不同，稽留流产发生时，胚胎虽已死亡停育，但母体并未自发将其排出。Jessie 当时在诊所听到这个消息时整个人如遭雷击——这意味着她过去整整一个月里，身体里一直怀揣着一个已经停止心跳的胎儿，而她自己却毫无察觉，依然满心欢喜地以为自己是一位幸福的孕妇。 Jessie 回忆当时的情绪彻底崩溃。回到家后，她瘫倒在客厅的地板上失声痛哭尖叫，对着虚空绝望地祈求把孩子还给她。她心中充斥着愤怒、绝望与强烈的委屈与不公感：“我感觉自己什么都做对了。我认真摄入胆碱，吃最顶级的补充剂，规律作息，又没干任何坏事，为什么偏偏是我？”在此之前，她从未意识到这种事情会降临在自己身上，那种从满怀希望的高处瞬间跌落深渊的落差，成为了她人生中最黑暗、最艰难的时刻之一。 - 统计现实：大约五分之一（20%）的怀孕最终会以流产告终，多集中在孕早期（第一孕期），偶见于孕中晚期。 - 情感孤立：流产在社会话题中长期存在某种“耻感”与禁忌，导致许多女性在经历创伤时倍感孤立无援。直到 Jessie 主动向周围人袒露伤痛，才惊讶地发现身边的许多朋友和亲人其实都有过同样的惨痛经历，却因为社会禁忌从未向任何人提起。 - 再次受孕的心路：在 2024 年春季经历流产后，她在 2024 年 8 月再次成功受孕，并于 2025 年 5 月顺利诞下儿子。然而由于上一段流产阴影挥之不去，在整个第二次孕期中，她长期处于严重的焦虑与创伤后应激中，无时无刻不在担忧胎儿会再次无声无息地离去。 最后，主持人感叹道这确实是对心灵的一场酷刑，数据之高令人不寒而栗。Jessie 解释，这正是为什么传统习俗通常建议怀孕满 3 个月（孕早期结束）后才向亲朋好友公布消息的原因；而她第一次怀孕时对流产毫无防备，测出双杠的第一瞬间就向全世界宣布了喜讯，这也让后来的公开告别变得更加痛彻心扉。 ### [01:04:32](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3872s) 流产经历与社会长久以来的沉默 Jessie 回忆起自己向身边大约 50 个人公开流产消息时的艰难与复杂心境。虽然向那么多人宣布这个悲伤的事实非常艰难，但她坦言，这总好过一个人默默承受——如果当初没有告诉任何人自己怀孕，那种彻骨的孤独感会更加可怕。流产在现实中极其普遍，发生的概率远超大众的想象，但围绕这一话题的沉默却让许多女性在遭遇变故时手足无措。 主持人询问，除了饮食与孕期健康之外，是否有某些事情是她希望更早作为女性就能知晓的。Jessie 动情地表示，她真希望自己的母亲和祖母能在她经历这一切之前，就坦诚告诉她她们曾经也经历过流产。直到她自己不幸流产之后，母亲才第一次对她开口提及当年的经历。Jessie 感慨，如果早知道连至亲的女性长辈都经历过这些，她就会明白流产是许多人都会遭遇的事，心理上能多一分防备与谨慎，也绝不至于陷入“为什么偏偏是我（Why me?）”的孤立与自我怀疑中。她强调，绝大多数早期流产往往只是胚胎本身的染色体异常（chromosomal abnormality）导致无法继续发育，或者是现代医学尚无法完全解释的偶发状况，绝不是女性做错了什么。 两人还聊到了受孕本身的认知误区。年轻时接受的性教育往往让人误以为只要发生一次无保护措施的性行为就会立刻怀孕，大家整个前半生都在拼命避孕；直到真正开始备孕时，才猛然发现受孕其实极其艰难。Jessie 自认非常幸运，两次受孕都仅用了两到三个月经周期，但她身边许多朋友为了怀上孩子甚至经历了长达数年的苦苦挣扎。 --- ### [01:06:24](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3984s) 成为母亲后的心境重塑与极致高效 谈及成为母亲给个人带来的改变，Jessie 露出了由衷的笑容，直言母职让她变得更加快乐，整个人的“基准幸福感（baseline happiness）”被显著拉高了。在有孩子之前，她的内心深处常年潜伏着大约 10% 的莫名忧郁（melancholy/spleen）与内耗，总是在反复琢磨生活是不是不够充实、是不是做了某件事就会更好、到底怎样才能找到真正的幸福。儿子的到来彻底填补了那块莫名的空缺，这种圆满完全出乎她的意料。 除了情感上的充实，母亲的身份还把她逼成了一个极致高效的“超人”。她调侃道，现在只要有 42 分钟的空档，她就会一秒不差地彻底榨干这 42 分钟来完成工作。回望没有孩子前的岁月，她忍不住笑出声：“我以前到底在用那些时间干嘛？我那时居然觉得自己很忙、很累，现在回头看简直大错特错，我现在才是真正的忙和累！” 面对日常繁重的工作与带娃压力，她学会了毫不犹豫地进行事项断舍离（prioritize）：要么果断放手交给别人，要么索性不再去做。因为有了明确的头等大事——孩子，她的工作效率反而得到了前所未有的跃升。 --- ### [01:07:52](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4072s) 逆转母体代际影响：打破代谢宿命的主动权 主持人提出一个深层困惑：既然母亲在怀孕期间的饮食和代谢状态会对胎儿产生深远的影响，那么如果我们的父母在怀我们时生活方式并不理想，作为成年人是否还有机会扭转这种后天劣势？Jessie 给出了极其坚定的正面回答：“完全可以。” Jessie 以自己的母亲为例，当年母亲怀孕时吃了很多糖，但这根本不能归咎于母亲个人。彼时的整个社会文化和食品营销都在铺天盖地宣扬“脂肪有害、低脂健康”，每个人都只是自身时代的产物，被裹挟在食品工业制造的信息洪流中。Jessie 解释说，孕期环境固然会对下一代的疾病易感性产生巨大影响，但它绝非决定命运的唯一因素： - **易感性不等于绝对宿命**：就像她的两个朋友 Gabriel 和 Nicholas，两人的锻炼强度和日常饮食完全一样，但一人极易增肌，另一人却很难练出肌肉；同理，两个人维持完全相同的饮食，其中一个可能更易患糖尿病，但这并不代表处于劣势的人就无法通过努力改变结果。 - **个人掌控力的价值**：Jessie 分享了亲身经历，她在 25 岁时体检指标已经逼近糖尿病前期（pre-diabetes）的边缘，但正是通过摸索科学文献并践行控糖技巧（glucose hacks），她至今从未跨入糖尿病的门槛。她强调，无论人生处于哪个阶段、无论先天起跑线如何，我们永远拥有扭转自身健康轨道的选择权（agency）。 ```mermaid flowchart TD accTitle: 代际代谢影响与后天干预机制 accDescr: 展示母亲孕期环境与后天行为对成年人代谢疾病易感性的交互作用。 subgraph GestationalEnv["母体孕期环境（时代与饮食背景）"] GE1["高糖、低脂等时代营销饮食"] --> GE2["塑造胎儿基因表达与代谢底色"] end subgraph AdultBaseline["成年期基线表现"] GE2 --> AB1["先天疾病易感性差异<br/>（如更容易胰岛素抵抗/糖尿病前期）"] end subgraph ActionAgency["后天掌控力与干预机制"] AA1["血糖管理技巧（Glucose Hacks）"] AA2["科学饮食与运动干预"] AA1 & AA2 --> AA3["逆转代谢异常，阻断疾病发展"] end AB1 --> ActionAgency ``` --- ### [01:09:38](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4178s) 破解食欲心魔：是生理绑架，还是纯粹享受？ 主持人聊到了健康管理中最顽固的痛点——食欲渴求（cravings）。很多人明明掌握了所有的营养学知识，甚至也知道怎么做控糖动作，但脑子里总会有个声音在拼命怂恿：“去吃吧，那么好吃！大不了吃完做几组提踵（calf raises）补偿一下嘛！”结果吃完 10 分钟后便陷入深深的内疚与自责。 Jessie 剖析指出，大脑中诱导想吃东西的声音其实截然分为两种： | 声音类型 | 大脑心理状态与内在独白 | 驱动根源 | 应对态度 | |:--- |:--- |:--- |:--- | | **享受型渴望**<br/>(Enjoyment Voice) | “那块海盐巧克力曲奇看起来真棒，开完会我打算买一块尝尝。” | 源自感官上的纯粹愉悦与对美食的自主鉴赏。 | 属于正常生活体验，不必感到罪恶，带着觉知去享用即可。 | | **绑架型糖瘾**<br/>(Addiction Voice) | “天哪，我现在立刻马上需要糖！翻遍厨房哪怕是一块受潮的旧饼干我也必须吞下去，否则我整个人都要崩溃了！” | 血糖剧烈波动引发的严重血糖骤降（glucose crash），由生物化学本能强行劫持。 | 必须通过调整饮食结构、稳固血糖来从源头上彻底消除。 | Jessie 强调，她的目标绝不是让所有人杜绝甜食，而是帮大家摆脱那种被血糖低谷“生化绑架”的饥饿暴走，重新把选择权握在自己手里。要平息那种失控的渴望，必须从源头稳住血糖曲线： - **早餐保证充足蛋白质**：以咸味早餐开启新的一天，避免空腹摄入精制糖。 - **餐前蔬菜垫底**：在午餐和晚餐前尽可能先吃一份蔬菜作为“开胃前菜”。 - **避免空腹摄入单糖**：阻断血糖过山车式的剧烈飙升与骤跌循环。 面对主持人在深夜 10 点破戒吃甜食后的懊悔与自责，Jessie 展现了极大的包容与同理心。她笑称自己到了晚上 11 点筋疲力尽、明知儿子凌晨 4 点就会哭醒时，也会忍不住想吃饼干；此时哪怕稍微喝口醋或者吃点抗糖尖峰补剂，然后把饼干吃掉也完全没关系。“这就是生活本身，我们不可能时时刻刻都做到百分之百完美，没必要为此背负沉重的道德枷锁。” ### [01:12:32](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4352s) 睡眠剥夺与半夜饥饿背后的激素博弈 Jessie Inchauspé 谈到吃饼干后的补救措施，如果实在忍不住想吃甜食，可以先吃几颗杏仁垫底，或者吃完后走动走动、洗洗衣服来抑制血糖峰值，从而保护当晚的深度睡眠质量。但现实中人们并不总能做到这一点。Steven Bartlett 顺着话题指出，睡眠与血糖之间的关系被严重忽视了。他分享了自身的亲身体验：每当处于频繁出差的高压期，在清晨四点醒来赶飞机飞往洛杉矶、迈阿密或卡塔尔时，他对食欲和暴饮暴食的自控力就会出现断崖式下跌。更奇怪的是，如果前一晚晚上九点吃完晚餐，而在凌晨三四点被吵醒，他通常会感到极其饥饿；但如果能一口气睡到早上甚至下午两点，他整上午都不会觉得饿，当天两点吃的第一口食物甚至只是一条沙丁鱼。 对于这一现象，Jessie 询问 Steven 是否佩戴过动态血糖仪（CGM），以观察自己是否在半夜经历了低血糖反弹（crash）。她提出一个“先有鸡还是先有蛋”的问题：究竟是早醒导致了饥饿，还是前一晚摄入了大量高碳水化合物晚餐，导致身体在凌晨三点遭遇血糖断崖式下跌，从而迫使身体惊醒并释放强烈的饥饿信号？在快速查阅相关文献后，Steven 找到了明确的生理学机制支撑：当人睡眠不足时，肠道和脂肪细胞分泌的食欲调节激素平衡会被彻底打乱。 ```mermaid flowchart TD accTitle: 睡眠不足对饥饿激素的失衡影响 accDescr: 流程图展示了睡眠剥夺如何导致胃饥饿素上升与瘦素下降，并在大脑中产生极度饥饿的信号 subgraph SleepDeprivation["睡眠不足（睡眠约5小时）"] SD["睡眠时间严重受限"] end subgraph HormonalResponse["激素分泌失衡"] direction TB Ghr["胃饥饿素 (Ghrelin)<br/>增加约 15%"] Lep["瘦素 (Leptin)<br/>降低约 15%"] end subgraph BrainSignal["大脑接收到的信号"] direction TB Hunger["强烈信号：'我快饿死了！'"] Full["微弱信号：'我已经饱了'"] end SD --> Ghr SD --> Lep Ghr --> Hunger Lep --> Full ``` - **胃饥饿素（Ghrelin）上升**：作为传递进食信号的饥饿激素，斯坦福大学（Stanford University）的研究表明，仅睡 5 小时就会导致体内的胃饥饿素水平上升约 15%。 - **瘦素（Leptin）下降**：负责向大脑发送饱腹信号的瘦素，在同样的睡眠缺乏情况下会降低约 15%。 - **双重信号冲突**：这一增一减使得大脑同时接收到极其响亮的“我快饿死了”信号与微弱不堪的“我已经饱了”信号，造成难以克制的暴食冲动。 - **母乳喂养的表观遗传印记**：Jessie 进一步补充，母乳喂养在婴儿期便通过表观遗传学设定了更高的瘦素水平，这种代谢基准甚至可能伴随人的一生。听到这里，Steven 开玩笑说自己得赶快去找母亲好好谈谈了。 --- ### [01:15:14](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4514s) 中场插播：专注力、睡眠监测与专属私密社区 Steven 借着睡眠与能量代谢的话题，介绍了改变他与团队工作状态的几项工具。首先是外源酮饮料 Ketone-IQ，团队中约 35% 到 40% 的成员将其视为彻底改变工作效率的“颠覆性产品”（game changer）。他回忆起最初桌上莫名出现这盒产品时的情景，尝试之后发现其在专注力、体能与精力维持上表现惊人，因此不仅成为其联合所有者，该品牌也成为了节目的赞助商，现已在全美 Target 门店上架。 接着，Steven 回顾了自己作为创业者前十年的经历，坦言早期自己从未把睡眠当回事，后来才意识到睡眠是决定专注力、清晰思考与领导力最核心的基础指标。为了在如今跨时区奔波、深夜工作训练的快节奏生活中守住睡眠底线，他连续四年依赖 WHOOP 智能手环监测恢复指数、睡眠质量与身体负荷，通过精准的数据反馈指导自己何时该放慢步调、何时该全力以赴。此外，Steven 宣布成立 DOAC Inner Circle（首席执行官日记专属私密圈），限量招募首批 10,000 名核心听众，向成员开放未剪辑母带、录制现场 iPad 提纲、未公开嘉宾幕后访谈以及节目选题的直通建议权。 --- ### [01:18:11](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4691s) 孕期不可妥协的基石：蛋白质与胎儿的表观遗传明信片 回归对新书《深刻影响一生的九个月》（*9 Months That Count Forever*）的探讨，当 Steven 询问全书中尚未被提及却最为关键的营养议题是什么时，Jessie 毫不犹豫地回答：“是蛋白质。”她指出，如果排除体内水分，新生儿身体的约 50% 都是由蛋白质构成的。蛋白质绝不仅仅用于构建肌肉，它还直接负责形成婴儿的免疫系统、皮肤、内脏器官以及无数复杂的组织和信号传导分子。 为了直观展示需求量，Jessie 在桌上摆出了四块完整的鸡胸肉。她指出，动物研究揭示了一个极其震撼的表观遗传机制：当怀孕母体处于轻度蛋白质摄入受限状态时，胎儿体内会触发一个表观遗传开关，仿佛在向婴儿传达：“亲爱的宝宝，请保持你的肌肉紧凑瘦小，因为你即将出生的这个世界没有充裕的蛋白质。”孕妇在孕期的饮食，本质上就是在向子宫里的胎儿寄送一张张“营养明信片”，预告外界环境的资源现状。低蛋白质饮食不仅会导致新生儿体重偏低，更会从基因表达层面上永久限制孩子一生的肌肉生长潜能。 - **第三孕期的摄入标准**：孕晚期孕妇每天每公斤体重需要摄入约 1.6 克蛋白质。 - **Jessie 的全天蛋白质配置**：早晨食用 4 颗鸡蛋（提供约 30 克蛋白质）；午餐安排鱼类，晚餐安排肉类或禽肉，下午再搭配高蛋白加餐（如希腊酸奶混合乳清蛋白粉）。 - **母体肌肉分解的代偿极限**：由于孕期缺乏针对高蛋白饮食的专业指导，许多孕妇未能吃够蛋白质，导致身体不得不分解母体自身的肌肉来向胎儿输送氨基酸；但肌肉分解无法弥补整体摄入缺口，最终导致母体肌量大幅流失与胎儿发育受限。 听到肌肉流失这一现象，Steven 随即提出关于当前大火的降糖减重药物 GLP-1 受体激动剂（如司美格鲁肽）在孕期应用的问题。Jessie 震惊地表示这类药物绝不被允许在孕期使用，因为抑制食欲与剥夺饥饿感将会对渴求充足营养的胎儿造成严重隐患。 ### [01:20:56](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4856s) 孕期使用 GLP-1 药物的潜在危险与“喝醋降糖法”的注意事项 Jessie Inchauspé 指出，GLP-1 这类激素药物的核心机制在于抑制食欲，阻止人体产生饥饿感。正因如此，孕期服用此类药物是极其危险的。在怀孕期间，准妈妈在摄入总量与热量上本就需要适度增加，更重要的是需要改变饮食结构，学习并注重摄取足量的蛋白质、胆碱（Choline）以及 Omega-3 脂肪酸；一旦使用 GLP-1 抑制进食欲望，胎儿发育所需的重要营养将无法得到保障。 针对主持人提问 Jessie 过去提倡的“高糖高碳水饮食前喝醋以平稳血糖”是否适用于孕妇，Jessie 表示孕妇确实也可以喝醋，但有一个关键前提：**必须确保醋经过巴氏消毒（Pasteurized）**。孕期为了规避食物污染感染风险，通常只建议摄入巴氏消毒的食品，而市面上常见的苹果醋（Apple cider vinegar）往往是未经消毒的生食发酵品，因此购买前必须仔细查看配方表。虽然在特别想吃曲奇或松饼时，喝一点巴氏消毒醋有助于平缓血糖尖峰，但 Jessie 强调，孕期最理想的策略是尽可能从源头少吃糖，因为糖分会直接破坏胎儿的生长发育，最好能从根本上避免需要依靠“喝醋技巧”来救场。 ```mermaid flowchart TD accTitle: 孕期降糖与用药权衡逻辑 accDescr: 对比 GLP-1 药物与喝醋控糖法在孕期的适用性与风险 subgraph GLP1["GLP-1 药物"] A["抑制食欲 / 减少热量摄入"] --> B["阻碍关键营养摄入<br/>(蛋白质、胆碱、Omega-3)"] B --> C["高风险：孕期严禁使用"] end subgraph Vinegar["喝醋降糖技巧"] D["进食高碳水前饮用"] --> E{"是否经巴氏消毒？"} E -- "否（如普通苹果醋）" --> F["存在细菌污染风险：避免"] E -- "是（巴氏消毒醋）" --> G["可辅助平缓血糖波动"] G --> H["最佳策略：仍是从源头减少糖分摄入"] end ``` --- ### [01:22:08](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=4928s) 孕期高糖饮食如何表观遗传重塑胎儿的肥胖机制 主持人提到大众常讨论的“肥胖基因”，并推测所谓的遗传倾向，其实极有可能源自母亲在孕期的生活方式与饮食习惯，进而改变了孩子对不同食物的代谢反应。Jessie 完全赞同这一推论，并指出动物实验与大规模流行病学研究已经证实了这一点：当母亲在孕期摄入大量糖分时，胎儿的 DNA 中会触发微小的表观遗传开关（Epigenetic switches），主动鼓励脂肪储存。 背后的生物学保护机制在于：母亲摄入的高糖会直接涌入胎儿的血液循环，面对危险的高血糖水平，胎儿唯一能自我保护的方式，就是拼命分泌胰岛素将多余糖分转化为脂肪储存起来。Jessie 用生动的比喻形容道，母亲的高糖饮食就像给胎儿寄去了一张明信片，上面写着：“嘿，宝宝，你即将出生在一个到处都是糖的世界里，赶紧学会如何高效地把糖转化为脂肪来保护自己吧！”成千上万名孕妇的临床数据一致表明，母亲孕期血糖水平越高，新生儿出生时的体脂量就越大。更为严峻的是，这种体内代谢编程不会随着剪断脐带而停止——即使脱离了母亲的血液循环，高血糖母亲所生的孩子在童年、青少年直至成年期，患肥胖症的概率都显著增加，形成代际恶性循环。 - **表观遗传机制**：母体高血糖促使胎儿开启“储存脂肪”的基因开关，以转化血液中的过量葡萄糖实现自我保护。 - **长期健康影响**：高糖孕期不仅导致新生儿体脂率过高，更会将这种高体脂倾向固化到孩子的成年期，大幅提升终身肥胖风险。 --- ### [01:23:43](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5023s) 进化饮食的断层、现代有毒食物环境与孕妇的内疚压力 谈及人类进化史与饮食变迁，Jessie 与主持人探讨了远古祖先的营养摄取模式。与黑猩猩等拥有 98% 相似 DNA 的灵长类动物乃至人类祖先相比，过去的人类摄入的是营养极其密集的内脏器官，而非如今高度加工、营养单薄的鸡胸肉（纯肌肉组织）。远古饮食中没有超加工食品，天然富含胎儿在子宫发育所需的一切养分。 而当今社会的食品体系已彻底失衡，超加工食品泛滥使得大众普遍处于“营养不良”的亚健康状态，孕妇群体尤为深受其害。Jessie 坦言，自己在怀孕期间感受到了巨大的内在压力——“天哪，我正在肚子里孕育一个完整的人类生命，这责任太沉重了”，与此同时，社交媒体和网络上充斥着无数互相矛盾的“该做”与“不该做”的育儿教条，让准妈妈们无论怎么做都会陷入深切的内疚与焦虑中。因此，她撰写新书的初衷并非制造恐慌，而是希望用清晰的科学证据，提炼出四件简单可行的关键法则，在这个充满毒素与压力的复杂食物环境中为母亲们带来慰藉与希望。 --- ### [01:25:18](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5118s) 孕期焦虑与压力管理：一次流产经历后的心理自白 Jessie 首次坦承了自己在怀孕期间承受的极端心理压力。由于此前曾经历过一次流产，她在怀上儿子的整个 9 个月里始终处于极度焦虑的状态，坦言“怀我儿子的这 9 个月，是我人生中最焦虑的 9 个月”。尽管她深知长期的精神压力对肚子里的胎儿发育有害，但恐惧失去孩子的心理阴影根本无法靠理智完全摆脱。 为了减轻焦虑，她尝试了几乎所有非药物干预手段——练瑜伽、做呼吸练习、坚持健身、定期与心理治疗师沟通，但对流产的深层恐惧依旧挥之不去。听到主持人笑着安慰她“但最终并没有失去，你生下了一个健康快乐的小宝宝”时，Jessie 也释然微笑。当被问及未来是否还打算生更多孩子时，Jessie 明确表示非常渴望，但作为热爱工作的职业女性，接下来最大的现实阻碍是“时间规划与后勤挑战”：在自己排得满满当当的项目和日程表中，要腾出长达 15 个月（9 个月怀孕 + 6 个月产后调整）几乎无法全力工作的完整窗口，需要极为周密的规划。 --- ### [01:26:30](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5190s) 配料表避坑指南与“卡路里迷信”的认知误区 在讨论超市选购食物如何看标签时，主持人表示自己因为践行过生酮饮食，习惯直奔碳水化合物和糖分数值。Jessie 透露，自己拿到食品包装的第一反应永远是**看配料表（Ingredients list）**。因为法律规定配料必须按重量从高到低排列，排在第一位的一定是该食品中含量最多的成分。 Jessie 总结了一条极具实操性的辨识法则：**如果在配料表的前五位里看到了糖或任何甜味成分（例如椰枣、果汁、糖蜜、浓缩橙汁糖浆等），无论外包装宣称多么健康，它在本质上都是一份“甜点”**。她随手拿起身边的沙丁鱼罐头做示范：配料仅有沙丁鱼、橄榄油、盐和天然香料，前排没有糖，因此它属于货真价实的营养正餐，而非伪装的甜点（尽管她更倾向于选择没有“天然香料”这种模糊添加剂的版本）。 针对许多人沉迷计算卡路里的习惯，Jessie 直言**卡路里是评估食物好坏的最差指标**。 - **书本页码比喻**：单纯依靠卡路里来判断两份食物的好坏，就像仅仅因为两本书的页数相同，就断定它们的内容和质量一模一样；卡路里和页数完全无法反映内部的分子构成。 - **牛油果 vs 甜甜圈**：同样是 200 卡路里，牛油果富含健康脂肪与膳食纤维，能维持血糖平稳、提供优质脂类；而甜甜圈几乎全是游离糖与精制淀粉，会引发剧烈的血糖尖峰、诱发炎症与细胞加速衰老，随之而来的便是血糖骤降、疲劳与强烈的食欲反扑。 Jessie 强调，人体的生物系统响应的是具体的“分子”（碳水化合物、蛋白质、纤维与脂肪的配比），而不是抽象的能量数字。仅通过卡路里视角来审视饮食，极易掉入破坏代谢健康的陷阱。 ### [01:29:15](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5355s) 控糖女神的日常饮食实录：从咸味早餐到早晚碳水分配 在探讨了摄入相同热量却因食物构成不同而带来截然不同的生活体验后，主持人斯蒂芬好奇地问起杰西本人的日常饮食作息，包括她是否会进行断食。杰西坦言自己并不做断食，她的每一天都从一顿扎实的咸味早餐开始。鸡蛋是她早餐中永不缺席的黄金主角，她最近尤其痴迷于培根鸡蛋油炸玉米饼（quesadilla），并搭配她最爱的全脂牛奶咖啡。到了午餐时间，如果选择吃碳水含量偏高的食物，她必然会先吃一份蔬菜前菜；或者直接选择生菜叶鸡肉卷，里面包裹着牛油果和甜椒。 ```mermaid flowchart TD accTitle: 杰西的日常控糖饮食结构图 accDescr: 展示杰西从早到晚的三餐搭配与控糖习惯，包括咸味早餐、午餐蔬菜垫底、午后甜点与身体活动，以及早晚碳水分配。 subgraph Morning["早晨：稳固血糖基石"] A["咸味高蛋白早餐"] --> A1["核心：鸡蛋（如培根鸡蛋玉米饼）"] A --> A2["全脂牛奶咖啡"] end subgraph Midday["午后：享受甜食与对冲峰值"] B["午餐组合"] --> B1["蔬菜前菜 + 碳水餐，或鸡肉牛油果卷"] B --> B2["甜点奖励（巧克力/饼干）"] B2 --> B3["餐后轻度身体活动（散步/走动）"] end subgraph Evening["晚间：舒适碳水与提早进餐"] C["晚餐策略"] --> C1["优质碳水（米饭或意面，带来治愈感）"] C --> C2["进餐时间尽量提早（约晚间7:30-8:00）"] C --> C3["若无蔬菜垫底，则餐前搭配适量果醋"] end Morning --> Midday --> Evening ``` 午餐过后，杰西通常会吃一点甜食。她毫不掩饰对甜食的喜爱，直率地笑着承认："我热爱糖分（I love sugar）。" 无论是几块优质巧克力还是一块美味的饼干，她都会在午餐正餐之后享用，并尽量在餐后活动身体，哪怕在忙碌的工作日程中抽出时间走动有时相当困难。至于全天大部分的碳水化合物，她习惯留到晚餐享用，米饭或意大利面能带给她极为放松舒适的抚慰感。谈及进餐时间，身为法国人的杰西打趣说自己这一点"非常不法国"——如果可以的话，她恨不得下午5点就吃晚餐，不过为了兼顾社交生活和育儿节奏，她通常在把宝宝哄睡后的晚上7点半到8点左右用餐。关于苹果醋的摄入，她表示若晚餐缺少充足的蔬菜前菜，她便会在餐前喝点醋，或者直接将醋淋在蔬菜沙拉上作为调味汁。 - 早餐固定包含鸡蛋，近期偏爱培根鸡蛋 quesadilla，搭配全脂奶咖啡。 - 绝不空腹吃甜食，甜点紧随午餐之后，随后配合肌肉活动以压平血糖峰值。 - 晚餐以带来饱腹感和心理满足的复合碳水（米饭、意面）为主，进餐时间尽量提早。 - 践行蔬菜垫底原则；若未吃蔬菜前菜，则补充果醋以减缓葡萄糖吸收速度。 --- ### [01:30:31](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5431s) 未来的探索方向：将控糖智慧延伸至心理健康领域 斯蒂芬询问杰西接下来的事业重心与未来规划。杰西透露，她的下一个重大研究方向是心理健康。事实上，她最初涉足葡萄糖与代谢生物化学研究的源动力，正是源自她自身对心理健康的深切关注。长期以来，探索血糖波动与情绪、焦虑乃至抑郁之间的生物机制一直在她的脑海深处酝酿。她目前正着手梳理前沿的科学临床试验与学术文献，希望能提炼出一套基于严谨科学实证的"心理健康干预技巧"（mental health hacks）。 除了科研与工具的转化，杰西表示自己还在尝试创作全新形态的内容形式。谈到自己的工作，她言语中充满了感恩与创造的激情，坦言自己感到无比幸运，能够将脑海中构想出的科学创意一步步变为现实、服务大众，并向观众承诺未来还将带来许多惊喜。 --- ### [01:31:05](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5465s) 播客传统提问：如果能改变世界的一件事，彻底重塑食品营销 节目进行到了《首席执行官日记》的经典保留环节——由上一位飞行嘉宾为杰西留下一个未知的问题："如果你能以一种方式让世界变得更美好，你会改变什么？怎样才能产生最大的影响力？" 听到这个问题，杰西迅速将矛头对准了当今充满欺骗性的现代食品营销体系。她表示，如果自己拥有绝对的决定权，她首先会依法取缔虚假的食品营销，尤其是彻底禁止向儿童推销高糖早餐麦片等伪健康垃圾食品。 杰西特别强调，应当立法禁止在超加工垃圾食品的外包装上打上任何具有误导性的健康标签，例如"无添加糖"（no added sugars）、"纯素"（vegan）或"无麸质"（gluten-free）。这些标签往往成为不健康食品掩盖高升糖负荷的伪装面具，极大地混淆了消费者的判断。而如果手中握有一根可以立刻兑现改变的魔法棒，杰西希望推动一项具体而立竿见影的公共政策："彻底禁止果汁进入校园食堂（no more fruit juice in schools）。" 仅仅是切断学校给儿童供应液体糖分这一项改变，就能从源头上保护无数孩子的代谢健康。 - 取缔商业食品包装上掩盖本质的健康声称标签，杜绝健康光环效应对公众的误导。 - 严禁针对高糖早餐食品的商业宣传与虚假包装。 - 倡导立法取缔校园果汁供应，杜绝浓缩液体果糖对儿童胰岛系统的持续冲击。 --- ### [01:31:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5513s) 《影响一生的九个月》：弥合产前营养鸿沟与支持母亲的系统性变革 随着对谈进入尾声，话题落回杰西的新书《影响一生的九个月：孕期饮食如何决定宝宝的未来》（*9 Months That Count Forever*）。当被问及想给准父母及每一位曾经历过受精发育的人留下怎样的终极寄语时，杰西感慨道，怀孕本身就是一个极其精密而复杂的生理过程，而当今准妈妈所处的食品环境更是充满了高度加工与代谢毒性。她写这本书的初衷，就是为家庭提供一个极其简单易行、分孕期推进、且不需要花费高昂金钱的四步方案，切实帮助父母在胎儿发育的关键窗口期筑牢终身健康的根基。 谈及深层次的系统性与政策变革，杰西坚定地指出，全社会必须构建起围绕母亲的强大支持网络。孕育下一代的重担落在此刻的母亲身上，但个体力量无法独自对抗庞大的工业化食品巨头，外界系统必须主动降低健康饮食的门槛，让准妈妈们能轻松、低成本地获取鸡蛋、沙丁鱼、新鲜蔬菜和优质健康脂肪。此外，医疗体系中的信息断层极其严重：数据显示有高达90%的孕妇胆碱摄入严重不足，然而临床调查却发现，仅有区区6%的产科医生会在产检中向准妈妈普及胆碱对胎儿大脑发育的重要性。医生往往被短期的临床危机和高负荷的琐事牵扯，缺乏普及基础营养的时间与精力，杰西甚至半开玩笑地提出一个宏大的理想蓝图——应当让医生将这本指南作为处方，直接开给每一位确认怀孕的父母。 斯蒂芬对此深表认同。他分享了身边亲友怀孕时的普遍困惑，形容现如今很多人获取孕期知识的过程荒诞得就像"看星座运势凭空瞎猜"一样，充斥着相互矛盾的碎片信息和伪科学。这番话引发了两人关于星座的一阵欢快打趣（斯蒂芬自嘲自己其实是射手座，并非别人误以为的处女座）。斯蒂芬总结道，这本书最弥足珍贵的特质在于它完全建立在坚实的科学共识与严谨的同行评议研究之上，而非个人的偶然经验；它以极度简明易懂、深入浅出的语言打破了学术壁垒，是赠予准父母、伴侣乃至准祖父母的最佳科学育儿指南。在真诚的致谢与告别声中，本期兼具科学硬度与生命温度的对谈圆满落下帷幕。 - 临床认知脱节现状：90%的孕期女性缺乏关键神经营养素胆碱，而仅有约6%的医生在临床中与孕妇沟通胆碱补充。 - 制度支持诉求：建立以母亲为核心的营养支持环境，降低鸡蛋、深海鱼、蔬菜等高密度营养素的获取门槛。 - 科学决策取代民间盲信：破除孕期摄入"如看星座般凭感觉猜测"的现状，依托严谨循证医学指导生命早期1000天的代谢编程。 ## Notable quotes > [18:36](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1116s) 母亲摄入什么，婴儿就由什么构成（Your baby is what you eat）。 — Jessie Inchauspé > [18:36](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=1116s) 别担心，宝宝会从母体身上自动吸取他们所需的一切……这是一个谎言。 — Jessie Inchauspé > [56:11](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3371s) 在整个怀孕期间，你的宝宝根本不需要任何果糖。 — Jessie Inchauspé > [01:00:53](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=3653s) 我感觉自己什么都做对了。我认真摄入胆碱，吃最顶级的补充剂，规律作息，又没干任何坏事，为什么偏偏是我？ — Jessie Inchauspé > [01:25:18](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5118s) 怀我儿子的这 9 个月，是我人生中最焦虑的 9 个月。 — Jessie Inchauspé > [01:26:30](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5190s) 如果在配料表的前五位里看到了糖或任何甜味成分，无论外包装宣称多么健康，它在本质上都是一份‘甜点’。 — Jessie Inchauspé > [01:26:30](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5190s) 单纯依靠卡路里来判断两份食物的好坏，就像仅仅因为两本书的页数相同，就断定它们的内容和质量一模一样。 — Jessie Inchauspé > [01:31:05](https://www.youtube.com/watch?v=Xm_PHZXGe-w&t=5465s) 彻底禁止果汁进入校园食堂（no more fruit juice in schools）。 — Jessie Inchauspé ## Mentioned Jessie Inchauspé, Steven Bartlett, 9 Months That Count Forever: How Your Pregnancy Diet Shapes Your Baby's Future, The Glucose Goddess Method, The Diary Of A CEO, 世界卫生组织（WHO）, 美国儿科学会（AAP）, 康奈尔大学（Cornell University）, 墨尔本大学（University of Melbourne）, 斯坦福大学（Stanford University）, JAMA Network, The Lancet Diabetes & Endocrinology, Diabetes Care, Pediatric Research, G1D 基金会, Cometeer, Ketone-IQ, WHOOP, DOAC Inner Circle, Instagram, TikTok ## Video description Glucose Goddess Jessie Inchauspé exposes the pregnancy diet rewriting your baby’s DNA, how sugar in pregnancy spikes insulin, and the simple protein and supplement fixes most mothers miss! Jessie Inchauspé is a world-renowned biochemist and founder of the Glucose Goddess movement. She is the international bestselling author of books such as ‘The Glucose Goddess Method, and her latest book is ‘9 Months That Count Forever’. She explains: ◼️How glucose spikes in the womb program a baby’s future diabetes risk ◼️The 4 specific hacks to reduce blood sugar spikes by up to 75% ◼️Why eating 28 eggs a week is essential for infant brain development ◼️The link between glucose levels and ADHD ◼️How to stop sugar cravings in just 4 weeks 00:00 Intro 03:06 Why Sugar Controls Your Mood More Than You Realize 05:52 The Truth About Modern Fruit — Is It Really “Natural”? 12:07 The Real Reason “Healthy” Foods Aren’t What They Seem 13:30 What No One Tells You About Fertility and Blood Sugar 16:54 How Pregnancy Programs Your Baby’s Genes for Life 21:44 The Critical Nutrient That Shapes Your Baby’s Brain 26:01 Breastfeeding Vs. Bottle Feeding — What Actually Matters Most? 27:59 What Happens to Your Baby If You Eat Too Much Sugar 32:06 How Inflammation in Pregnancy Sets the Stage for Disease 35:31 The Hidden Trigger Behind Gestational Diabetes 39:53 Why Muscle Is the Secret Weapon for Glucose Control 41:53 Four Proven Hacks to Stop Dangerous Glucose Spikes 43:58 Standing Desks: Helpful Habit or Metabolic Distraction? 45:22 How Safe Exercise During Pregnancy Changes Everything 47:46 What Both Parents Must Do to Protect Their Baby’s Future Health 49:40 Ads 50:47 Why Even Small Amounts of Alcohol During Pregnancy Matter 53:27 Can You Drink Alcohol While Breastfeeding — And What Happens If You Do? 53:54 Caffeine and Breastfeeding: Safe Boost or Hidden Risk? 55:31 Why Fermented Foods Could Transform Your Pregnancy Health 57:46 Keto During Pregnancy — Smart Strategy or Serious Risk? 58:57 The Only Supplements That Truly Matter During Pregnancy 01:01:36 Miscarriage: What It Teaches Us About Pregnancy and Health 01:05:34 What I Wish I Knew Before Becoming a Mother 01:07:07 How Motherhood Completely Reshapes Your Priorities 01:08:45 Can You Overcome Your Mother’s Pregnancy Health Choices? 01:10:22 What I’d Add to My Books After Everything I’ve Learned 01:10:22 The Glucose Hacks Study — What the Data Actually Shows 01:10:22 Can You Truly Cure a Sugar Addiction? 01:13:33 Why Waking Up Hungry Is a Metabolic Red Flag 01:16:56 Ads 01:18:54 Why Protein Intake During Pregnancy Is Non-Negotiable 01:21:24 GLP-1 Medications in Pregnancy — What Happens Next? 01:22:52 How Your Pregnancy Diet Shapes Your Child’s Obesity Risk 01:26:01 How Stress During Pregnancy Rewires Your Baby’s Future 01:27:13 Food Labels Lie — Here’s What You Should Check Instead 01:30:06 What My Daily Diet Really Looks Like (And Why) 01:31:48 A Powerful Message Every Expecting Couple Needs to Hear 01:34:31 If We Fixed This, The World Would Be Healthier for Every Child Enjoyed the episode? Share this link and earn points for every referral - redeem them for exclusive prizes: https://doac-perks.com Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/02/DOAC-Jessie-Inchauspe-Independent-Research-Further-Reading.pdf Follow Jessie: Instagram - https://link.thediaryofaceo.com/4qaUx1w YouTube - https://link.thediaryofaceo.com/DGazyDp TikTok - https://link.thediaryofaceo.com/6wk21Fo X - https://link.thediaryofaceo.com/EZGPu7m You can pre-order Jessie’s book ‘9 Months That Count Forever’, here: https://link.thediaryofaceo.com/6nFPyYW The Diary Of A CEO: ◼️Join DOAC circle here - https://doaccircle.com/ ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Cometeer: https://cometeer.com/steven for $30 off your first order Ketone - https://ketone.com/STEVEN for 30% off your subscription order WHOOP: https://JOIN.WHOOP.COM/CEO for one month free [Source](https://www.youtube.com/watch?v=Xm_PHZXGe-w)

[18:36] Jessie Inchauspé: 母亲摄入什么，婴儿就由什么构成（Your baby is what you eat）。 [18:36] Jessie Inchauspé: 别担心，宝宝会从母体身上自动吸取他们所需的一切……这是一个谎言。 [56:11] Jessie Inchauspé: 在整个怀孕期间，你的宝宝根本不需要任何果糖。 [60:53] Jessie Inchauspé: 我感觉自己什么都做对了。我认真摄入胆碱，吃最顶级的补充剂，规律作息，又没干任何坏事，为什么偏偏是我？ [85:18] Jessie Inchauspé: 怀我儿子的这 9 个月，是我人生中最焦虑的 9 个月。 [86:30] Jessie Inchauspé: 如果在配料表的前五位里看到了糖或任何甜味成分，无论外包装宣称多么健康，它在本质上都是一份‘甜点’。 [86:30] Jessie Inchauspé: 单纯依靠卡路里来判断两份食物的好坏，就像仅仅因为两本书的页数相同，就断定它们的内容和质量一模一样。 [91:05] Jessie Inchauspé: 彻底禁止果汁进入校园食堂（no more fruit juice in schools）。

[31:23] Jessie Inchauspé: Your neurons that you have for life are formed during pregnancy in your mother's uterus... If the mother has high inflammation levels during pregnancy... high inflammation seems to be making these microglia overactive. [37:43] Jessie Inchauspé: Your muscles are an amazing sink where your body is soaking up glucose from your bloodstream. And that's why we see that even during pregnancy, having high muscle mass is protective against diabetes. [53:27] Jessie Inchauspé: You wouldn't put red wine in your baby's bottle after birth and give him red wine to drink, but that's kind of what's going on when you're drinking alcohol when you're pregnant.

[0:00] With your diet during pregnancy, you're [0:01] programming your baby's DNA. This is [0:03] going to have an impact on your baby's [0:05] development and on their future risk of [0:07] disease. And there's a lot of pregnant [0:09] moms who are eating a diet that's not [0:11] giving them the nutrients their baby [0:12] needs. This is not the mom's fault. This [0:14] is the fault of our food system. This is [0:16] the fault of society. And nobody's [0:18] telling moms about this. And I wanted to [0:20] create this guide to help parents [0:21] navigate that food system and see easy [0:23] things they can do to help their baby's [0:25] development. And I know this because as [0:27] a biochemist, when I became pregnant, I [0:29] just went deep deep deep into the [0:30] research. And there are some main things [0:32] that I learned. For example, 90% of moms [0:34] are not getting enough choline during [0:36] pregnancy. And choline is super [0:37] important. It forms your baby's brain in [0:39] the womb. So, this is the amount of eggs [0:42] that I ate per week during the 9 months [0:43] of pregnancy because this is the [0:45] simplest way to give enough choline to [0:47] our baby. And then, your baby needs no [0:50] fructose during pregnancy. So, sugar [0:52] from dessert, from chocolate, from [0:54] muffins, from cupcakes, your baby needs [0:55] none of this. Because if you have very [0:58] high glucose levels during [music] [0:59] pregnancy, scientists have found that [1:02] your baby's DNA will have epigenetic [1:04] switches that are programming them [1:06] towards having a higher vulnerability to [1:07] develop diabetes, obesity, and [1:09] psychiatric disorders. Next, this is [1:11] basically the amount of protein that I [1:12] needed to eat every single day in the [1:14] third trimester of pregnancy. [1:16] Yeah. Because the studies show low [1:18] protein diets lead [music] to smaller [1:20] babies. And potentially, this epigenetic [1:23] programming of staying smaller [1:24] throughout life. And it's findings like [1:26] that that led me to create a plan and [1:28] simple hacks for pregnant moms. And we [1:30] can talk about them. And then, what does [1:32] the research say about breastfeeding, [1:33] exercise, caffeine? And also, do you [1:35] recommend that mothers take certain [1:37] supplements? [music] So, this is what [1:39] people need to know. [1:44] >> [music] [1:46] >> Jessie Inchauspé, the glucose goddess. [1:51] For people that don't know who you are, [1:53] what have you spent the best part of the [1:54] last decade committing your life to? [1:57] And why? [1:58] My work started in the glucose space, [2:00] meaning the blood sugar space. I was [2:02] showing people how blood sugar impacts [2:04] all of us on a daily basis. The spikes [2:06] and dips after we eat, they lead to [2:08] inflammation, faster aging, cravings, [2:10] fatigue. And it's been the [2:14] basis of my work because glucose matters [2:16] for everybody and it is the core of a [2:19] healthy body and mind. And so, that's [2:21] where I started because it's so [2:22] important. We last spoke almost 2 years [2:24] ago now. [2:26] What have you learned in those last 2 [2:27] years that has evolved your own thinking [2:31] or has developed your own thinking in [2:31] any way? If we reflect on the last [2:33] conversations we had around glucose [2:34] spikes and sugar and [2:36] the health consequences and diets, is [2:38] there anything you've learned in those 2 [2:39] years that is [2:41] interesting and new? [2:42] Oh, absolutely. [2:44] I think mostly the impact of glucose on [2:47] mood and on relationships. For example, [2:50] there's this fascinating study that took [2:52] married couples and they gave the [2:55] husband and the wives a little voodoo [2:57] doll representing their spouse. And the [2:59] researchers told uh the participants to [3:01] put a little pin in the voodoo doll [3:04] every time their spouse annoyed them. At [3:06] the end of the 2 weeks, the researchers [3:08] counted the number of pins in the voodoo [3:10] dolls and they also measured the [3:12] participants' glucose levels. They found [3:14] that the people who had the most glucose [3:16] lows had put the most pins in the voodoo [3:19] doll representing their spouse. Wow. So, [3:22] it's just an association, but it's [3:23] interesting. And scientists then found [3:25] that when you have very unsteady glucose [3:27] levels, it impacts this neurotransmitter [3:29] in your brain called tyrosine that [3:31] manages your mood. So, it seems that [3:33] with unsteady glucose levels, your mood [3:35] is less stable, which could then [3:38] correlate to you being more annoyed [3:40] at your spouse. So, I think studies like [3:42] this have really blown my mind. What's [3:44] going on when we go through a glucose [3:47] crash, per se? So, glucose is your [3:49] body's energy. So, your brain is [3:51] constantly monitoring how much glucose [3:53] do we have in our bloodstream. And [3:55] steady glucose is great. When your [3:57] glucose levels crash, this indicates [4:00] biologically that you're out of fuel. [4:02] And this is a powerful signal to your [4:04] body and your brain to say, "Alert. [4:06] Alert. We need food. We need more [4:08] glucose." And so, it creates all these [4:10] downstream consequences on your mood. [4:11] You become hangry. All you think about [4:13] is food. You're in a bad mood. You're [4:14] like, "I need to eat something." You [4:15] look for a banana. You look for a [4:16] cookie. It can also activate the craving [4:19] center in your brain that says, "Steven, [4:20] go find some chocolate." And science has [4:23] shown this. Low glucose levels create a [4:25] cascade of consequences on how we feel [4:27] and what we seek. Now, what's [4:29] interesting is that back in the day when [4:31] we had low glucose levels, I'm talking [4:33] like hunter-gatherer times, they [4:35] wouldn't arrive so quickly because we [4:37] didn't have these big spikes that then [4:38] led to these big drastic drops. It was [4:40] more we ate in a more balanced way with [4:42] less sugar, obviously. So, when our [4:44] glucose became low, it was a bit more [4:46] gradual. Today, because we have access [4:49] to all this sugar, we can spike our [4:51] glucose very quickly and as a result, it [4:53] then crashes very quickly. So, the [4:55] effects are pretty much immediate and [4:57] they're very intense. All of a sudden, [4:58] you go from feeling okay to your brain [5:01] being in alert mode, we need to find [5:02] more fuel. So, we've dysregulated our [5:05] glucose levels to the point where it's [5:06] impacting us in a very unnatural way. Is [5:09] that in part because we modify our food [5:11] even fruit? When I looked back through [5:13] the history of fruit, apples, bananas, [5:15] etc. looked extremely different before [5:17] they were modified to be juicier and [5:20] sweeter, etc. [5:21] >> Completely. It's like dogs. So, all the [5:23] the dog breeds today from Chihuahuas to [5:25] golden retrievers, they all come from [5:27] wolves. Humans have been breeding wolves [5:30] together to create these different [5:31] species of dogs. They all have that [5:33] ancestor of the gray wolf. So, humans [5:35] are very good at breeding natural things [5:37] to serve their purposes. And when it [5:39] comes to fruit, it's the same thing. So, [5:41] as you say, if you compare like an [5:42] ancestral banana or an ancestral apple [5:44] to a modern one, they look completely [5:46] different. And you should pull up these [5:48] photos, they're fascinating. Ancestral [5:49] banana, tiny, full of fiber, full of [5:52] seeds, not very sweet. And then, modern [5:54] banana, full of sugar, low in fiber, [5:56] really easy to eat. So, that's the first [5:58] thing people need to know about fruit. [5:59] Fruit is not natural. Fruit is the [6:02] product of human engineering. However, a [6:05] piece of whole fruit also contains fiber [6:07] and water. So, even though it's been [6:09] bred to have a lot of sugar, the fiber [6:11] and the water reduce how quickly the [6:12] sugar arrives in our bloodstream, making [6:14] it more or less okay for us. [6:16] But the problem comes when we denature [6:19] that piece of fruit. Meaning, if we [6:21] remove the fiber. For example, if we [6:23] take an orange and make an orange juice, [6:25] what are we actually talking about here? [6:27] Actually, oranges are not even a natural [6:28] fruit. They were invented thousands of [6:30] years ago by breeding by crossing other [6:32] species of fruit. To make an orange [6:34] juice, you throw away part of the [6:35] orange. You throw away the solid part, [6:37] which is the fiber. So, you're left with [6:40] the sugar of a very sugary fruit, water, [6:43] and no fiber. As a result, you're [6:45] getting a very unnatural amount of sugar [6:48] in your bloodstream with no fiber to [6:49] protect the spike. So, a big big glucose [6:51] spike. [6:52] And people often say, "Oh, well, you [6:54] know, fruit has vitamins in it. So, [6:57] therefore, orange juice must be better [6:59] for you than Coca-Cola." [7:00] That's actually a total myth. If you [7:03] compare a glass of orange juice to a [7:04] glass of Coca-Cola, it's the same amount [7:06] of sugar, about 25 g. And the sugar in [7:09] the can of Coke and the sugar in the [7:12] glass of orange juice, [7:13] they're exactly the same. They're [7:15] glucose and fructose molecules and your [7:16] body absorbs them in the exact same way. [7:19] Your body does not make a difference [7:20] between sugar from an orange and sugar [7:22] from a sugar beet that's now in a can of [7:24] Coca-Cola. I I hope that orange juice [7:28] disappears from school lunches, from [7:30] hospital meals. The World Health [7:32] Organization recommends 25 g of sugar [7:34] per day or less. So, with just one glass [7:37] of orange juice in the morning that you [7:39] squeeze at home that you think is good [7:40] for you, you're already at the maximum [7:42] limit of sugar recommendation. And most [7:45] people drink this glass of orange juice [7:46] thinking it's good for them. Most people [7:48] with diabetes drink this glass of orange [7:50] juice thinking it's helping them with [7:51] their condition. And that's really where [7:53] I want to act. I want to help people [7:54] understand what they actually need to do [7:56] to feel better so they don't fall victim [7:58] to marketing. We talked there about [7:59] glucose crashes and what that causes in [8:02] terms of behavior. I was wondering if [8:04] also causes other compulsive behaviors. [8:06] Does it make me more likely to want to [8:08] doom scroll on the internet if I have [8:12] been eating lots of sugar? Well, that's [8:14] a great question. Why does sugar feel [8:16] good? Because it releases dopamine in [8:19] our brain. Dopamine is the pleasure [8:21] molecule. It makes us feel good. So, if [8:23] I were to drink this glass of orange [8:24] juice, which you would have to pay me a [8:26] lot of money for me to drink this, but [8:28] my brain would let out so many dopamine [8:32] molecules and I would feel this wave of [8:33] pleasure. Now, the problem is people [8:35] confuse that with energy. It's not [8:37] energy, it's dopamine. And dopamine is [8:40] the same exact molecule that gets [8:42] released when you're scrolling on [8:43] Instagram. You look for the next post. [8:46] You look for the next video. Every time [8:47] you get something new and interesting, [8:48] bam, a dopamine signal as well in your [8:50] brain. So, if you're constantly [8:52] triggering dopamine in your brain, [8:54] you're going to constantly crash. You're [8:55] going to have dopamine spikes, dopamine [8:57] crashes, and become more and more [8:58] addicted to it. So, I don't know about [9:00] studies showing glucose spikes and for [9:02] example, doom scrolling. But if you look [9:04] at just the biology of it, they're [9:05] triggering the same center in your [9:07] brain. So, for sure I can imagine that [9:09] if you are [9:11] on a dopamine binging or dopamine [9:14] addiction cycle, both an orange juice [9:16] and a glucose spike and doom scrolling [9:18] can go hand in hand. [9:20] I was just looking at some research here [9:21] and it says yes, you're significantly [9:22] more likely to doom scroll during a [9:24] glucose crash. And it explains that [9:25] that's because of something called the [9:27] energy crisis in the prefrontal cortex, [9:28] where your prefrontal cortex, part of [9:30] the brain responsible for willpower and [9:31] decision-making and saying no to things [9:33] like doom scrolling, in the case where [9:35] glucose drops, this area is first to dim [9:38] the lights to save energy for vital [9:39] functions. The result is you lose your [9:40] executive function, making it nearly [9:41] impossible to resist the hit of dopamine [9:43] that social media provides. But it also [9:45] says the second reason is this dopamine [9:47] trap. [9:48] And the third is generally your [9:49] emotional regulation goes out of the [9:51] window. I think this in part because I [9:53] notice in myself that when I am on a [9:56] higher glucose diet, I'm more likely to [9:59] get involved in like compulsive [10:01] behaviors that I otherwise don't like. [10:03] Yeah. [10:04] Like doom scrolling on the internet. [10:06] >> You have less willpower, less control. [10:07] >> less willpower. [10:08] >> addicted. Yeah. Like I have less control [10:10] over my life. And the first [10:12] thing that people notice is that when [10:13] they are on a glucose roller coaster, [10:15] they feel addicted to sugar. Like it's [10:16] no longer a choice to go after that [10:18] cookie. It feels like a compulsive [10:19] behavior. Like I need sugar right now [10:21] because that glucose crash is triggering [10:23] a biological mechanism that is nearly [10:25] impossible to override. So when you tell [10:27] somebody, "Just eat less sugar." That's [10:29] That's BS. You can't just eat less [10:31] sugar. You have to go fix the underlying [10:33] cause, which is usually the glucose [10:34] crash. You can't override that feeling [10:37] of craving that comes from deep inside [10:38] your brain when you have a glucose [10:40] crash. You need to fix the spike, reduce [10:42] the spike, and then naturally the spike [10:43] also reduces and you feel fewer [10:45] cravings. There's this theory called the [10:47] protein leverage hypothesis, and this [10:49] this theory says that your body will [10:50] keep you hungry and keep you seeking [10:53] food until you've given it enough [10:54] protein. So if in the morning you have I [10:57] don't know some oats and toast and jam, [11:00] very little protein, [11:01] your body's [snorts] going to be like, [11:02] "Okay, we didn't get any protein. We [11:03] need to get more protein." So you stay [11:05] more and more hungry. At 10:00 a.m. [11:06] you're hungry again. If you have a [11:07] cookie, again no protein, your body will [11:10] keep you hungry. If all of a sudden you [11:12] have 40 g of protein, then that craving [11:15] dissipates and that feeling of seeking [11:17] out food sort of calms down because your [11:20] body got what he actually needed, which [11:22] was protein. [11:24] People send you lots of messages. You [11:25] have a enormous online following. [11:28] If I was to peer into those DMs you get, [11:30] what would be the essence of what people [11:32] are saying to you? They're asking me [11:33] about specific foods. [11:35] They're saying, "Are lentils okay? Can I [11:38] eat three eggs a day? What kind of [11:40] vinegar should I use?" And often it's [11:42] people trying to navigate the marketing [11:44] messages they're seeing on the packaging [11:46] of things. They'll be like, "This can of [11:48] tea that says 0 g of sugar is it good [11:51] for me?" [11:52] They're trying to decode [11:54] what these food products actually [11:56] contain and whether they're actually [11:58] good for them. And is there any real [11:59] standout marketing messages that are [12:01] deceptive? [12:02] >> Yeah. [12:03] >> [sighs] [12:04] >> No added sugars. That is [12:07] so deceptive because this glass of [12:10] orange juice has no added sugars in it. [12:13] Because the sugar was there at the [12:15] beginning. It came from the orange, from [12:16] the original ingredient. So on account [12:19] of orange juice you can say no added [12:21] sugar even though it contains 25 g of [12:23] sugar, which is the maximum limit that [12:25] WHO recommends for your daily sugar [12:27] intake. So that's a really, really bad [12:28] one. Another one would be something that [12:31] says gluten-free or vegan. It's not [12:33] because it's gluten-free or vegan that [12:34] it's good for you, but we're being [12:36] tricked. You know, food manufacturers do [12:38] everything they can to make you buy [12:39] their products. [12:40] I think I'm in this season of life where [12:42] I'm thinking a lot about fertility, both [12:44] my fertility, my fiance's fertility, and [12:46] how my diet, the things I eat, has an [12:48] impact on that. [12:50] What What What What is it we need to [12:51] know about you know, if we're trying to [12:53] conceive, if we want to have we want to [12:54] have a family, um is it really the case [12:57] that I need to start thinking about my [12:58] own fertility in the lead-up to putting [13:01] that sperm into that egg? Yes. Both the [13:04] males and the females need to be [13:06] thinking about fertility. And nutrition [13:09] plays a big role and health plays a big [13:11] role in the quality of your sperm, for [13:12] example. So a good idea would be to [13:14] reduce before you want to have a kid, if [13:16] you're the man, you know, reduce [13:18] alcohol, exercise more, eat better so [13:20] that your sperm are high quality. So the [13:21] sperm turnover is about 3 months. So if [13:24] you do like a 3-month sort of intense [13:27] my sperm are getting in shape kind of [13:30] situation, it's a good idea. For women [13:32] it's different. So our eggs are present [13:34] from before we're born, but the quality [13:36] of our diets, of our nutrient reserves [13:38] is going to impact our ability to have [13:39] kids also and is going to impact what [13:41] our baby gets in the first trimester of [13:43] pregnancy. [13:44] You've just given birth. [13:45] 8 months ago, yeah. Feels like just last [13:47] week, but yeah, 8 months ago. [13:49] And [13:50] I guess that's somewhat linked to why [13:51] you've written this new book, which is [13:53] titled Nine Months That Count Forever, [13:56] How Your Pregnancy Diet Shapes Your [13:57] Baby's Future. You could have written [13:59] about anything, [14:00] Jessie, and people would have bought the [14:01] book [14:02] um because people are so fascinated by [14:04] you and the work that you do. Why of all [14:06] the subjects you could have written [14:07] about, was this the subject that meant [14:09] the most to you to commit [14:11] a long period of your life to? [14:12] Because it is a subject where there's [14:16] such a big gap, Steven, between what [14:18] science knows and what parents are told. [14:22] It felt like there was a just canyon [14:25] between information in the studies [14:27] that's been there for decades and what I [14:29] as a pregnant woman went through and [14:31] what advice I was given, what's [14:32] available out there to pregnant moms. So [14:34] even though I was pregnant and I was [14:37] tired, I felt I need to write this book [14:39] because people need to know the power [14:41] that they have. [14:42] So today science knows that you're not [14:45] just an oven when you're pregnant. Have [14:47] you heard this thing of being a bun in [14:48] the oven? It's an American expression. [14:51] Uh I think I've heard it once or twice, [14:53] yeah. Okay, so often if you're pregnant, [14:54] people will say, "Oh, you have a bun in [14:56] the oven." That's so cute. It's like an [14:57] expression. And I feel like this is [14:59] where all of our problems started [15:01] because it implies so many misleading [15:03] things. It implies that when you're [15:05] pregnant, you are an oven, meaning [15:07] you're just there to provide heat and [15:09] time. And people often say, "Just relax, [15:12] you know, let nature do its thing." So [15:14] it implies that you're passive, that you [15:16] have no agency, no power, you're just a [15:18] vessel of heat and time. That's the [15:20] first problem. The second problem is [15:22] that it implies that just like a [15:26] chocolate cake that you put in the oven, [15:28] it implies that your baby, the moment [15:30] the sperm meets the egg, your baby is [15:32] set in stone. Like if you're making a [15:34] cake, [15:35] when you make the brownie and you put it [15:37] in the oven, the oven is not going to [15:39] change the brownie into a banana bread. [15:41] The oven is just cooking the brownie. [15:43] Well, actually it's very different with [15:45] pregnancy. Your baby is not set in stone [15:48] at conception. What happens during the 9 [15:51] months of pregnancy is co-creating your [15:53] baby's plan. And depending on what you [15:56] eat, a different baby will come out. [15:59] So we've been lying to pregnant moms, [16:01] telling them they have no agency, they [16:03] have no power, they should just relax [16:05] and let nature do its thing. So that's [16:07] why I wrote this book because the [16:08] science is fascinating. [16:11] So where Where are all pregnant women [16:12] being let down in this regard? Is it [16:14] that there's just not enough information [16:15] out there? Is there's there's not been [16:16] enough research out there? Is it bad [16:18] advice currently on the internet? This [16:20] is the fault of our food system. This is [16:22] the fault of society. This is the fault [16:24] of the food industry that we were just [16:25] talking about, the marketing messages. [16:27] For everybody today in developed [16:29] countries, we are being fed processed, [16:32] unhealthy foods that are hurting us. [16:35] Whether we get diabetes or heart [16:36] disease, there's a link to food. And [16:38] today even pregnant moms are being let [16:39] down by the food system and are eating a [16:41] diet without knowing it that's not [16:43] giving them the nutrients their baby [16:44] needs. So the moment I became pregnant [16:47] the first time, I started researching. I [16:50] went to Google Scholar and I just opened [16:52] about a thousand tabs on my computer, [16:54] which is usually what I do when I'm [16:55] researching a new topic, and I looked at [16:57] the big review studies, the [16:58] meta-analyses of how nutrition during [17:00] pregnancy impacts our baby's [17:02] development. I read probably 2,000 [17:04] scientific papers. [17:05] And I just went deep, deep, deep into [17:07] the research. And out of it, I saw these [17:10] four big themes coming out of these four [17:13] nutrients that most moms are not getting [17:16] enough of in their diet or too much of [17:18] in their diet. [17:19] And I wanted to create this guide to [17:21] help parents navigate that food system [17:23] and see easy things they can do [17:25] in the mom's diet to help their baby's [17:27] development. So [17:29] while your baby's DNA is set the moment [17:32] the sperm meets the egg, with your diet [17:35] during pregnancy, you're programming [17:37] that DNA. Have you heard of epigenetics? [17:39] >> Yes. Okay. So epigenetics are like these [17:42] little dimmer switches that sit on your [17:44] DNA and that say activate this gene or [17:47] silence this gene. And so during [17:49] pregnancy, you're putting these little [17:51] switches on your baby's DNA. And this is [17:53] going to have an impact on your baby's [17:55] development and on his future risk of [17:57] disease. [17:59] I'll give you a very simple example. [18:01] If you have very high glucose levels [18:04] during pregnancy, scientists have found [18:06] that your baby's DNA will have [18:08] epigenetic switches that are programming [18:11] him towards having a higher [18:13] vulnerability to develop diabetes [18:14] himself in his lifetime. [18:17] So if you have high glucose levels, your [18:19] baby will be programmed to be more [18:21] likely to then have high glucose levels [18:22] himself throughout his life as a kid, a [18:25] teenager, and an adult. That's [18:27] epigenetic programming. And depending on [18:29] your diet as the mom, you can program [18:31] your kids differently. But nobody tells [18:33] moms about this, and that's what I'm [18:34] trying to change. [18:36] What do I need to know as someone that [18:38] knows very little about pregnancy to [18:39] really understand the like basics of [18:41] what's going on? Mhm. What time frame [18:43] matters? What happens when? So [18:46] females have a uterus, which is an [18:47] organ, and the uterus is where the baby [18:50] develops. And the uterus grows as [18:52] pregnancy progresses. And then when you [18:54] give birth, the baby comes out of the [18:55] uterus and the uterus stays in the mom. [18:57] So that's important. [18:59] When conception happens, so you have the [19:01] sperm meets the egg, [19:03] that little packet of cells will implant [19:05] in one of the walls of the uterus and [19:07] start growing. And pregnancy is divided [19:09] into three trimesters. It's about 9 [19:11] months. So months 1 to 3 is the first [19:14] trimester, 4 5 6 is the second [19:16] trimester, 7 8 9 is the third trimester. [19:19] And what we're going to talk about today [19:21] is about nutrition and how your baby's [19:23] getting the building blocks that he [19:25] needs to develop in your womb as the [19:27] female. [19:28] Because your baby needs to grow from a [19:30] single cell to 40 trillion cells by the [19:33] time he's born, right? He grows from [19:34] like nothing to 3 or 4 kilos. And that [19:37] has to come from somewhere. It doesn't [19:39] just come out of thin air. All those [19:40] building blocks, all that matter is [19:43] coming from you, from what you're [19:44] eating. [19:45] What you eat becomes your baby. So your [19:48] baby is what you eat. Mhm. In the first [19:50] trimester, your baby's getting food from [19:53] the sort of milk that your uterus [19:54] creates. So, it's uterine secretions. [19:57] And then, from the second trimester [19:59] onwards, something incredible happens. [20:02] When's the second trimester? That's [20:03] >> It starts at 4 months. Okay. And so, for [20:05] the second and third trimesters, [20:08] there's another organ that you create [20:10] inside your uterus. It's called the [20:11] placenta. And the placenta's job is to [20:14] bring your baby's bloodstream and your [20:16] bloodstream as the mom in really close [20:19] contact. And all of a sudden, symbiosis [20:21] is established. And your bloodstream and [20:24] your baby's bloodstream are then going [20:25] to exchange nutrients and waste. So, [20:28] your baby is going to get all his [20:30] nutrition directly from your [20:31] bloodstream. And Stephen, here's a main [20:33] myth that people believe. They believe [20:35] that your baby will just get what he [20:37] needs from you during pregnancy. That's [20:40] something moms are told. Don't worry, [20:41] your baby will get what he needs from [20:42] you. [20:43] This is a lie. Depending on what you [20:45] eat, your baby will have different [20:48] access to important nutrients. So, your [20:49] baby doesn't get what he needs, he gets [20:52] what's there and what you give him. So, [20:54] let's take a simple example. [20:56] One of the nutrients that is really [20:58] important is called choline. Have you [20:59] heard about [clears throat] choline [21:00] before? Is that in eggs? [21:02] >> Yes, exactly. It's in the egg yolk. [21:04] So, choline is super important. It forms [21:07] your baby's brain in the womb. So, your [21:09] baby your baby's brain has these cells [21:12] that are forming called neurons, which [21:13] are the ones that process information. [21:15] And choline is important to creating [21:17] those neurons. And choline creates the [21:19] parts of your baby's brain that have to [21:20] do with memory, learning, and attention. [21:23] Mhm. So, that egg that you're holding [21:25] contains about 125 mg of choline. And [21:28] it's an incredible, incredible [21:30] substance. [21:32] The thing is, if you don't eat enough [21:34] choline, your baby's brain is not going [21:36] to get enough choline. And this can have [21:38] an impact on the development of your [21:40] child. So much so that the American [21:43] Association of Pediatrics says failure [21:46] to provide choline during this time can [21:48] result in lifelong brain deficits in the [21:51] baby. [21:52] To date, 90% of moms are not getting [21:55] enough choline during pregnancy. 90% of [21:57] moms are not getting enough choline [21:59] during pregnancy. Why? Because nobody is [22:02] telling them about it. And because today [22:04] we don't eat very nutritious nutritious [22:06] foods anymore that contain a lot of [22:08] choline. They're present in eggs. So, [22:09] four eggs a day gives you all the [22:11] choline that you need. But choline is [22:13] also present in organ meats, like liver. [22:15] Nobody eats liver anymore. Most [snorts] [22:17] of the foods that we eat today, [22:18] cupcakes, dried fruits, burgers, chips, [22:23] they don't contain a lot of choline. We [22:25] need to be eating eggs. This is the [22:26] simplest way to give enough choline to [22:28] our baby. And scientists do these animal [22:30] studies where they deprive moms from [22:33] choline and they look at the impact on [22:35] the brain. And they see that brain [22:36] development in the baby stops earlier [22:39] than it should. And those babies are [22:41] born with fewer neurons. [22:44] The amount of choline in your diet [22:45] during pregnancy is going to be [22:47] impacting your child's brain [22:48] development. And nobody's telling moms [22:50] about this. It's really messed up. So, [22:53] how many eggs a day do I need to eat [22:54] while I'm pregnant to get enough [22:56] choline? Four is the golden number. So, [22:59] here I think we have 28 eggs. So, every [23:03] day during pregnancy, I ate four eggs. [23:05] So, this is the amount of eggs that I [23:07] ate per week during the 9 months of [23:09] pregnancy. That's a lot of eggs. [23:11] But as I was doing this, I knew I was [23:13] giving my baby all the choline that he [23:15] needed, which is about 450 mg per day. [23:18] And this is not very expensive. 28 eggs [23:20] is about $7. So, for $1 a day, you're [23:23] getting all the choline that your baby [23:25] needs to form his brain. [23:28] Mothers are often told to avoid liver [23:31] Yeah. [23:31] >> while they're pregnant. [23:32] >> Yeah. Why why is that? You're saying [23:34] that that's not the correct advice. [23:36] >> So, liver contains a lot of vitamin A, [23:38] quite high levels of vitamin A. And [23:40] there are some older studies that show [23:42] that liver in high vitamin A can cause [23:45] issues to the baby. That's why liver is [23:46] not usually recommended during [23:48] pregnancy. I would [snorts] say check [23:49] with your doctor. Different countries [23:51] have different thresholds of how much [23:53] liver is allowed. And honestly, I don't [23:55] like liver. So, I [23:57] I prefer to have eggs. But liver is [23:59] super, super high in choline. It's quite [24:01] impressive. You can also take choline [24:02] supplements. But eggs are the cheapest, [24:04] easiest source. And for example, in the [24:06] supplement world, so scientists have [24:08] done this study at Cornell. They gave [24:11] one group of moms the bare minimum [24:14] amount of choline that is recommended, [24:16] so 450 mg in supplements. And then they [24:19] wondered, well, if a baby's brain needs [24:21] choline, what happens if he has a lot of [24:23] choline available? Does his brain form [24:26] even better? So, they gave the other [24:28] group of mom double the bare minimum [24:30] recommended amount. And then they [24:32] brought the kids in during their first [24:34] year of age for some tests. And the main [24:37] test that was used is you basically plop [24:40] the baby on his mom's lap in front of a [24:42] computer screen and you flash images on [24:44] that screen and you measure how quickly [24:46] the baby reacts to the new images. So, [24:48] how quickly he moves his eyes. And the [24:50] reason they do this is because this test [24:52] is correlated to adult IQ. [24:55] Meaning, the faster a baby reacts to [24:58] images in the first year of age, the [24:59] higher his adult IQ. That's the [25:01] association. [25:03] And so, they were wondering, could we [25:05] see a difference in the baby's reaction [25:07] time depending on the mom's choline [25:09] level in the womb? [25:10] And they found that the babies who were [25:12] born to the high choline moms had 10% [25:15] faster reaction time to this test. [25:17] People talk a lot about breastfeeding as [25:19] well, whether it's good, bad, [25:20] indifferent, um whether you can [25:21] breastfeed too much, etc. And obviously [25:23] there's [25:24] there's lots of practicalities that make [25:26] breastfeeding quite difficult for a lot [25:27] of mothers, which we probably should [25:28] acknowledge, but [25:29] otherwise, what is what does the [25:31] research say about breastfeeding? [25:33] So, the difference main difference [25:35] between breast milk and formula is that [25:37] breast milk is alive. It's alive with [25:40] information. It's alive with little [25:43] molecules that are going to continue [25:45] that DNA programming. Formula is inert. [25:48] It is not alive. It's not doing that [25:50] programming. [25:51] So, yes, breastfeeding has advantages [25:53] for the mom and for the baby. [25:55] But formula is nutritionally complete. [25:58] And it's very useful for many moms who [26:00] are not able or don't want to [26:01] breastfeed. And if you're using formula, [26:04] you actually have to check because today [26:05] not all formulas have choline in them. [26:08] So, check in the ingredients for [26:09] choline. Also check in the ingredients [26:10] for omega-3s, which is something that [26:12] we'll cover in a bit. [26:14] Look for that. Choline, omega-3s in your [26:16] formula to make sure that your baby is [26:18] getting what he needs in those respects. [26:20] I was reading about a study in the [26:22] Pediatric Research Journal that says a [26:24] 2013 Dutch study of 120 children found [26:28] that less breastfeeding was linked to a [26:30] silencing of the gene for leptin, Mhm. [26:32] the hormone that signals fullness. So, [26:35] that's a good example of epigenetic [26:36] programming. So, we have this gene that [26:38] codes for leptin, which is a protein. [26:41] And leptin is the [26:42] one of the molecules that makes you feel [26:43] full. So, you and I both have this [26:46] leptin gene, but depending on our [26:48] epigenetic programming on that gene, you [26:49] might be producing more of it and I [26:51] might be producing less of it. So, for [26:53] the same meal, you might feel more full [26:56] and I might feel less full after that [26:58] same exact meal. And so, in this study [27:00] they saw that if you're not breastfed [27:02] very long, your leptin gene is [27:04] deactivated. So, you feel less full [27:06] after eating. Now, these are small [27:08] associations, but they show you that [27:10] there's a difference here and that [27:11] potentially breastfeeding could help [27:13] your baby be more satiated after eating. [27:15] What about sugar Yeah. [27:18] >> So, sugar is fascinating. [27:20] When you eat sugar, [27:22] your baby is also receiving that sugar. [27:24] Because that placenta lets the sugar [27:26] through. [27:27] And your baby doesn't need any sugar [27:28] during pregnancy. He needs a little bit [27:30] of glucose, which is different. But [27:33] sugar, as in the very sweet molecule of [27:35] fructose that is in chocolate, that is [27:37] in these cupcakes, that is in dried [27:39] fruit, your baby needs none of it. And [27:42] the most interesting study on sugar in [27:44] pregnancy actually came from the UK. [27:46] So, from 1940 to 1953, I don't know if [27:50] you know this, but in the UK, there was [27:52] a government-mandated [27:54] sugar ration. Meaning, for 13 years, the [27:57] government controlled how much sugar [27:59] people had access to. It was during the [28:01] war and they were trying to manage [28:02] resources. So, everybody in the UK got [28:05] 10 sugar cubes per day. That's it. [28:08] And this is down from what people [28:10] usually ate before the sugar ration, [28:11] which was about 20 sugar cubes per day. [28:14] So, everybody, including pregnant moms, [28:16] for 13 years had a capped amount of [28:18] sugar. [28:19] At the end of the sugar ration after 13 [28:21] years, bam, everybody went back up to [28:24] eating more sugar. [28:26] And so, scientists in the early 2000s [28:27] thought, well, that's really [28:28] interesting. This means we have two [28:30] groups of pregnant moms during the sugar [28:33] ration and right after the sugar ration [28:36] who had babies develop in their womb [28:38] either with 40 g of sugar per day or [28:40] around 80 g of sugar per day. And the [28:42] scientists wondered, can this small [28:45] difference be making an impact on the [28:47] baby's long-term health? So, they called [28:49] up 60,000 people who were born either [28:53] just before the ration ended or just [28:55] after. And they asked them about their [28:56] health. They were like, do you have [28:58] diabetes? Do you have heart disease? How [29:00] are you feeling? What's your weight? And [29:02] they saw that the babies who were born [29:04] and who were in the mother's womb during [29:06] the sugar ration had 15% [29:08] lower likelihood of having developed [29:11] type 2 diabetes [29:12] in their lifetime. [29:14] So, what does this mean? It means that [29:15] the amount of sugar during pregnancy can [29:18] be slightly increasing or decreasing [29:21] your baby's vulnerability to getting [29:22] type 2 diabetes later in life. And [29:24] today, scientists look at the [29:26] epigenetics of babies who are born to [29:28] moms with very high glucose levels and [29:30] they see that the genes that are related [29:33] to diabetes are activated. So, we have a [29:36] full picture now of data. We have [29:38] epigenetics, we have this long-term [29:39] interesting study. [29:41] And we now see that the amount of sugar [29:42] that we eat during pregnancy is subtly [29:45] programming our baby. So, Stephen, I [29:48] don't know if you know this, but when I [29:49] was 25, I was on the cusp of [29:51] prediabetes. I almost had prediabetes [29:53] when I was 25. I had very high glucose [29:54] levels. [29:55] So, I had a vulnerability to diabetes. [29:59] And as I was reading the studies, I was [30:00] like, "Oh my god, maybe this has [30:03] something to do with what my mother was [30:05] eating when she was pregnant with me [30:07] because pregnancy is this window of [30:09] outsized influence in somebody's [30:11] health." So, I called up my mom. [30:13] I was like, "Mom, what did you eat when [30:14] you were pregnant?" She was like, "Oh, [30:15] it was the '90s, you know, I ate a very [30:18] little protein, very low fat, and in the [30:20] morning, every morning, I had a big [30:22] glass of orange juice, and I had Special [30:24] K cereal with about a half a cup of [30:26] table sugar on top." I was like, "Huh, [30:28] that's pretty interesting." So, I [30:30] wonder, I will never know, I wonder if [30:32] maybe my vulnerability to diabetes had [30:35] some roots in the womb. And the science [30:38] suggests that it does have a [30:41] correlation. Absolutely. So, the science [30:44] suggests that the amount of sugar that [30:45] you're eating during pregnancy is having [30:47] an impact on your baby's epigenetics. [30:49] And today, so as I was mentioning, the [30:51] WHO recommends 25 g of sugar per day. [30:55] But most moms are eating 80 g of sugar [30:58] per day. [30:59] 80 g, which is usually more than what [31:02] they eat when they're not pregnant [31:03] because of this collective myth that you [31:06] should eat for two, that pregnancy, [31:08] you're going to gain weight anyway, so [31:10] eat as much sugar as you want. Really, [31:12] we're failing moms cuz we're not telling [31:14] them about the incredible opportunity [31:16] they have by just being a bit mindful of [31:18] how much sugar they eat, of being able [31:20] to help their baby be less vulnerable to [31:22] diabetes. [31:23] It's not just diabetes, though, is it? [31:25] >> No. I was just looking at some of the [31:26] studies. Um there's a study here in the [31:29] JAMA Network. It says a Danish study [31:31] found that children born to mothers with [31:33] diabetes had a 15% higher risk of [31:36] psychiatric disorders [31:38] with schizophrenia risk being 55% [31:40] higher, intellectual disability 29% [31:43] higher, [31:44] and um a connection to autism and ADHD. [31:48] A 2025 [31:50] review of 200 studies, [31:52] which is 56 million mother-baby pairs, [31:55] found a 25% higher risk of autism when [31:58] um [31:59] mothers had diabetes during pregnancy. [32:01] Yeah. From the Lancet Diabetes and [32:03] Endocrinology report. And it's important [32:05] to note that these studies show [32:07] correlation, not causation. And a 25% [32:09] increase in absolute terms only raises [32:11] the prevalence from one in 100 to around [32:14] 1.25 in 100 children. So, there's some [32:17] nuance to be had on that. There's some [32:19] nuance, but that association holds very [32:20] strongly. And as you said, 56 million [32:23] mom-baby pairs. So, [32:25] across the world, we see that when a mom [32:27] has diabetes during pregnancy, her baby [32:29] has a higher risk of psychiatric [32:30] disorders. And the main theory that [32:34] could explain this association has to do [32:36] with the baby's brain. So, your baby [32:40] is forming his brain in the womb. And [32:42] today, Stephen, you have about 100 [32:44] billion neurons in your brain, and they [32:45] are the exact same neurons that you had [32:48] the day you were born. [32:49] Neurons never get replaced. So, what [32:52] does this mean? It means that your [32:53] neurons that you have for life are [32:55] formed during pregnancy in your mother's [32:57] uterus. [32:59] Now, you have these neurons in the [33:00] baby's brain being formed 250,000 per [33:02] minute. Pew, pew, pew, pew, pew, neurons [33:04] everywhere. And next to the neurons, you [33:06] have another type of cell. [33:08] This cell is called the microglia, and [33:10] it kind of looks like a starfish, and [33:12] it's patrolling the baby's brain, and [33:14] its job is to make sure that the neurons [33:16] are forming properly. So, what microglia [33:19] do, they're cells in the immune system, [33:21] is they are on the lookout for any [33:23] neurons that are being damaged or not [33:25] formed properly. And as soon as they [33:27] find a neuron that is not ideal, they go [33:29] over to it, and they eat it, and they [33:31] destroy it. So, they're pruning the [33:33] brain, and they're looking out for [33:34] damage and making sure everything [33:36] develops normally. Now, [33:38] if the mother has high inflammation [33:41] levels during pregnancy, and this can be [33:43] caused by a number of things. It can be [33:45] caused by high glucose levels. It can be [33:47] caused by infection. It can be caused by [33:49] chemicals. High inflammation seems to be [33:52] making these microglia overactive. Now, [33:55] all of a sudden, they become a bit [33:57] deregulated, and they start eating and [34:00] destroying neurons that don't need to be [34:02] destroyed. They start destroying healthy [34:04] neurons. And as a result, the brain is [34:07] forming in a slightly suboptimal [34:09] fashion. And scientists believe this to [34:11] be the leading theory behind why we see [34:13] the association between gestational [34:16] diabetes, so diabetes of pregnancy, and [34:18] the higher risk of psychiatric [34:20] disorders. They believe it has to do [34:21] with the inflammation levels going on in [34:24] the baby's brain during pregnancy. And [34:26] so, what does this tell us? This tells [34:28] us that when we're pregnant, we're [34:30] influencing the amount of inflammation [34:32] in our baby's body. And this should be [34:34] something that we tell women about [34:37] because if they can have power over [34:39] their inflammation levels, for example, [34:41] by reducing their glucose spikes, they [34:43] could also give their baby a benefit to [34:46] its brain formation. Do you think it's [34:48] useful for women during pregnancy to [34:50] wear those continuous glucose monitors? [34:53] I did. [34:54] I did the whole time. [34:56] Is it useful? [34:57] Depends on what you want to do. I think [34:59] it's really interesting. It helped me a [35:01] lot. [35:02] Maybe just for 2 weeks could be cool, so [35:04] you can kind of see what's going on and [35:06] learn about your glucose spikes. And I [35:08] think one of the issues we see during [35:10] pregnancy is that your glucose levels [35:12] are usually tested in the third [35:13] trimester with the [clears throat] [35:14] diabetes test. But by that time, like [35:16] you've already been going going along [35:19] for 6 months with your glucose levels. I [35:21] think we should be testing glucose [35:22] levels much, much earlier, like in the [35:23] first trimester because your glucose [35:25] levels in the first trimester actually [35:27] can predict very well whether you're [35:29] going to get gestational diabetes or [35:30] not. So, I think we should maybe put a [35:32] glucose monitor on all pregnant moms in [35:34] the first trimester, or even [35:35] pre-pregnancy, to help them understand [35:38] their glucose spikes and [35:40] show them about these easy tools and [35:42] habits and hacks that you can put in [35:43] place to reduce your glucose spikes. I [35:45] was reading about a study from Diabetes [35:46] Care that stated they put um these [35:49] continuous glucose monitors on 700 women [35:51] and found that if they did it in the [35:53] first trimester, they could accurately [35:55] predict who would develop gestational [35:56] diabetes at 24 to 28 weeks. [36:00] >> Yeah, and so that's really interesting [36:01] because [36:02] a lot of people used to think that [36:04] gestational diabetes, meaning diabetes [36:06] during pregnancy, is kind of random. It [36:07] was like, "Oh, you get it, but we don't [36:09] know why. It's random. Your body's just [36:10] doing this." And now we have evidence [36:12] that suggests that actually it's [36:14] correlated to your glucose levels in the [36:16] first trimester. Now, in the first [36:17] trimester, your glucose levels are [36:19] pretty much the same as when you're not [36:21] pregnant. As pregnancy progresses, [36:24] hormones come into play, and things [36:26] start shifting. Glucose spikes get [36:28] bigger and longer. Fasting glucose [36:30] levels becomes lower. But that first [36:32] trimester, your glucose spikes and your [36:33] glucose levels are similar to [36:35] pre-pregnancy. This means that [36:37] essentially your non-pregnant glucose [36:39] levels can predict whether or not you're [36:41] going to get gestational diabetes, which [36:42] means that gestational diabetes is not [36:45] random. It actually has roots in what [36:47] was happening before pregnancy. Meaning [36:50] that if you had high glucose levels [36:52] before pregnancy, you're more likely to [36:54] get gestational diabetes. Gestational [36:56] diabetes could actually just be a [36:58] symptom of having high glucose levels [37:00] before pregnancy, but just not knowing [37:02] about it. You know, when we say high [37:04] glucose levels, is that a very [37:05] individual thing? No. It's not an [37:08] individual thing. No, we have very clear [37:09] cutoffs. So, for example, if you're not [37:12] pregnant, like you and I, 100 mg per [37:15] deciliter is the cutoff between healthy [37:17] and prediabetes. [37:20] So, that's fasting glucose level, your [37:21] glucose level first thing in the [37:22] morning. [37:23] If you're pregnant, that changes. [37:25] Anything above 92 mg per deciliter is [37:28] considered diabetes of pregnancy. So, [37:31] high glucose levels, it's it's very well [37:34] segmented. We have these very specific [37:36] ranges that say normal to high, much too [37:40] high. But if me and you both have this [37:43] um teaspoon of this honey that I have [37:44] here on the desk, [37:46] our responses to this honey are going to [37:47] be completely different, right? Yeah. [37:49] The glucose spike we experience is going [37:51] to be different [37:52] for a bunch of reasons. Our microbiome, [37:55] our genetics, how much muscle mass we [37:57] have, how hydrated, how stressed, how [37:59] tired we we are. So, maybe you're going [38:01] to get a spike of like, [38:02] I don't know, 30 30 mg, and maybe I'll [38:05] get a 35 mg spike because I'm tired. [38:08] Now, what does that mean? It doesn't [38:10] mean that honey is necessarily better [38:12] for you than it is for me. It just means [38:14] that my body today is more or less good [38:17] at managing this influx of glucose. [38:19] Today? Today, yeah. Today. And it also [38:22] means something very important, which is [38:23] that if you and I both used a glucose [38:26] hack, so for example, if you and I both [38:28] had a chicken breast before the honey, [38:30] both you and I would have a smaller [38:33] glucose spike from that same honey. So, [38:35] glucose hacks and ways to reduce your [38:38] glucose spikes work in everyone. The [38:40] exact absolute values after eating [38:42] something, these can vary. But one thing [38:45] that [38:46] is true for everybody is that your [38:48] fasting glucose, so glucose before you [38:51] eat anything, [38:52] that is something we can compare. So, if [38:55] you and I both at 7:00 a.m. before we [38:56] eat anything, we had our fasting glucose [38:58] levels checked, we could compare. We [39:00] could say, "Oh, Jessie is very close to [39:02] prediabetes, and Stephen is not very [39:04] close to prediabetes." Those are very [39:06] easy numbers to compare. The spikes [39:08] after eating, these can vary. So, if I [39:10] put on a little bit more muscle, that [39:11] means that I'll tolerate glucose better. [39:15] Yeah, because your muscles are an [39:16] amazing sink where your body is soaking [39:19] up glucose from your bloodstream. And [39:21] that's why we see that even during [39:22] pregnancy, having high muscle mass is [39:24] protective against diabetes. So, women [39:27] with higher muscle mass in pregnancy are [39:29] less likely to have gestational [39:30] diabetes. [39:31] Let me give you an example. So, we we [39:33] eat this honey. What happens? The honey [39:36] goes from our mouth to our stomach to [39:38] our intestine, and then it goes through [39:40] our intestinal wall into our [39:41] bloodstream. So, all these glucose [39:43] molecules are arriving into our [39:44] bloodstream. [39:46] Now, there's two options. Either we stay [39:47] here and we don't move. In that case, [39:49] glucose is going to rise in our [39:50] bloodstream, big glucose spike, and then [39:52] crash. Or we say, "Okay, let's go [39:54] outside and go for a walk right after we [39:56] eat this honey." We're walking, our [39:58] muscles are contracting, our leg muscles [40:00] are contracting, our arm muscles are [40:01] contracting, and these muscles, as [40:03] they're contracting, they're looking for [40:05] energy. And the first place they look is [40:07] in the bloodstream. They look for [40:08] glucose in the bloodstream. Which is why [40:11] if you move after you eat glucose, you [40:14] will get a smaller glucose spike because [40:16] some of that glucose is being used by [40:18] your muscles for energy. I've heard you [40:20] tell people that they should do some [40:22] stuff with their calves. [40:23] >> [laughter] [40:23] >> Calf raises, yeah. Okay, so put your [40:25] feet on the ground, Steven. And just do [40:28] some calf push-ups, calf raises. So, you [40:29] go up onto the ends of your feet and [40:32] back down. Okay, so [40:33] >> You got it? [40:34] >> up I'm lifting my heels. [40:35] >> Exactly. Lift your heels up and down. [40:36] So, as you do this, there's a muscle in [40:38] your calf called the soleus muscle. Can [40:40] you feel it contract? It's your calf [40:42] muscle. [40:42] >> Yeah. Okay. So, this muscle is very good [40:45] at soaking up glucose from your [40:47] bloodstream. So, an easy hack you can do [40:49] after you eat something sweet is you [40:51] just do some calf raises at your desk [40:53] like this. Nobody can notice. 5 minutes, [40:55] and that's going to help reduce the [40:56] glucose spike of what you just ate. [40:59] I mean, 5 5 minutes? [41:00] >> Yeah, I mean, you can do 5 minutes. In [41:01] the studies, they do sometimes hours of [41:03] this. But even just 1 minute is better [41:06] than nothing to reduce your glucose [41:07] spike. [41:10] >> [clears throat] [41:10] >> I mean, this is probably why a lot of [41:11] cultures go for a walk after dinner, [41:12] right? [41:13] >> Completely. And a lot of the glucose [41:15] hacks that I've talked about, they [41:17] actually mirror a lot of traditions. So, [41:20] for example, the glucose hack of having [41:22] your vegetables at the beginning of your [41:24] meal. This is incredibly powerful, [41:26] pregnancy or not pregnancy, because [41:28] vegetables contain fiber. And when you [41:31] have them at the beginning of your meal, [41:32] they create this protective mesh in your [41:35] intestine [41:37] that slows down the glucose molecules [41:40] from carbs and makes the glucose [41:42] molecules arrive more slowly into your [41:44] bloodstream, meaning smaller spike. Now, [41:47] eating veggies at the beginning of a [41:48] meal, that's something that we call [41:49] crudités in France, which means [41:52] raw veggies at the beginning of your [41:53] meal. [41:54] What are the simple exercises you [41:56] recommend if I've just eaten something [41:58] that's high in glucose that I can do [42:00] quickly to help bring down my glucose [42:03] spike, right? That's ultimately what [42:04] it's going to do, bring down the spike. [42:06] The best thing to do is to move your [42:08] body. So, get up, find a spot in your [42:11] apartment that needs to be tidied, find [42:12] a place you got to vacuum, find some [42:14] find some laundry to do, and do that [42:16] within 90 minutes after eating. Your [42:18] muscles are your best ally in reducing [42:21] your glucose spikes after you've eaten. [42:23] >> So, what's going on there? I I start [42:25] eating a cake. I finish eating the cake. [42:28] How long have I got to get that cake [42:30] into my muscles? [42:31] That's [laughter] [42:32] a great way to put it. You have about 90 [42:34] minutes, so an hour and a half. Okay. [42:36] That's when the spike is usually going [42:38] to be at at its maximum. So, if I start [42:40] squatting [42:41] >> Yeah, squats are a great great tool. I [42:43] want to go for a big muscle, right? [42:45] >> Yeah, absolutely. So, there's some [42:46] studies showing that if you do, I think [42:47] it's five squats or 10 squats every 5 [42:50] minutes, that is a very very powerful [42:53] way to get your glucose spike down. Now, [42:55] you don't always have the space to do [42:58] some squats, but if you're alone and at [43:00] home, go for it. That's one of the best [43:01] ones. So, what's going on in my body [43:02] there? Is my I start squatting, I'm [43:05] working my glutes. [43:06] >> Yeah, so your glutes are looking for [43:07] energy, and the first place they look is [43:09] in your blood. They're looking for [43:10] glucose. [43:11] >> Okay. [43:11] >> Because glucose is the energy that your [43:12] muscles are using. [43:14] Okay. [43:15] Do you use standing desks? I've really [43:17] got into it. [43:17] >> Yeah, I do. I have a desk at home that [43:19] moves up and down. Same. Yeah, but [43:21] sometimes if I'm tired, I just have more [43:23] tired with the standing desk. So, I have [43:24] to have a bit of energy left over. Do [43:26] you always use a standing desk? [43:27] >> I mean, I kind of oscillate between [43:28] standing and sitting, but I think [43:30] especially in like the morning, I find [43:32] it to be really really good. [43:34] >> You just gave me an idea for a glucose [43:35] test. I should do [43:37] the same muffin and afterwards standing [43:40] desk for 30 minutes or sitting at the [43:42] desk for 30 minutes. Can we do that? [43:44] >> Well, we need to put some steady glucose [43:47] monitors on before, but yes, we can do [43:48] it. We should do it. So, I will eat a [43:50] muffin first thing in the morning, then [43:52] stand for 30 minutes. And the next day, [43:54] I will eat a muffin first thing in the [43:55] morning, and then sit for 30 minutes. [43:57] And I'll send you the spike, and we can [43:58] see. We can see how much glucose is [44:00] being burned when we're standing at our [44:02] desk. [44:03] Okay, well, we're going to put that the [44:05] results in the episode [44:06] >> now. So, what you see on the screen, if [44:09] you're watching, is the results of [44:12] Jessie standing [44:14] after having a muffin. [44:17] And then these results, which you see on [44:19] the screen, are Jessie sitting after [44:22] having a muffin. And either we'll see [44:24] that the spikes are very similar, Mhm. [44:26] which means [clears throat] that [44:27] standing doesn't use much more muscle [44:30] energy than sitting. Or we will see that [44:32] standing is using up some of the glucose [44:35] from my bloodstream, and therefore the [44:37] spike is smaller after the muffin. [44:39] On that point of exercise [44:41] mothers are given conflicting advice [44:43] about what to do when they're pregnant. [44:45] Um [44:46] Some people say exercise is not good, [44:48] some people say it's great. What's your [44:50] position from all the research you've [44:51] done as to whether mothers should be [44:53] doing exercise during pregnancy? [44:54] Exercise is incredibly good for your [44:57] baby's development. And there's one [44:59] study done in animals, cuz we can't do [45:01] many studies in in humans when it comes [45:04] to pregnancy for obvious ethical [45:06] reasons. But there's this incredible [45:07] study, which I think is my favorite [45:09] study in the book. So, scientists took [45:11] two groups of pregnant rats, and they [45:14] gave them the exact same housing [45:16] conditions, diet, lighting, everything. [45:19] The only difference is that one group [45:21] also had these tiny little treadmills [45:25] that they had to walk on for 30 minutes [45:28] a day every day during pregnancy. So, [45:30] same exact conditions, the only [45:31] difference is one group of pregnant rats [45:33] is moving 30 minutes a day on these tiny [45:35] treadmills. [45:36] Then they wait for the babies to be [45:37] born, and they put the babies in these [45:39] mazes to kind of measure how quickly [45:41] they're solving the maze. And they also [45:44] measure the babies' anxiety levels. They [45:46] found that the babies that were born to [45:49] the moms who were exercising solved the [45:51] maze [45:53] twice as fast and had fewer anxiety [45:56] symptoms. [45:59] So, they found this strong association [46:01] between a mom exercising during [46:02] pregnancy and the outcomes of the [46:05] babies' brain. [46:07] Mhm. And [clears throat] the main theory [46:09] is that when we exercise, there's this [46:12] molecule produced in our brain called [46:13] BDNF, and it's got a complicated name, [46:16] but what it does is that it helps [46:17] neuroplasticity. It helps your neurons [46:20] create new connections, and we know that [46:21] in humans, when we exercise, that's one [46:24] of the reasons exercise is good for the [46:25] brain cuz it increases BDNF. [46:27] And in these pregnant rats, they found [46:30] not only were the moms' BDNFs higher, [46:33] but the babies' BDNF levels inside of [46:36] the wombs was also higher. [46:39] And they believe that is why they saw [46:42] this impact on the babies' brain [46:44] development after birth. So, what [46:45] happens in the womb is really setting up [46:49] a strong foundation for your baby's [46:50] brain. It's laying out the basic [46:52] architecture, which is why it's so [46:54] important to do these simple hacks to [46:58] give your baby's brain the optimal [47:00] nutrients that it needs to form [47:01] properly. [47:03] What is um there's a little metaphor if [47:05] there are those two plant pots. [47:06] What is the metaphor? [47:08] Okay. So, [47:12] both of these plants come from identical [47:15] seeds. [47:16] The only difference is [47:18] what they were planted in. So, one of [47:21] these plants was planted in basically [47:23] little rocks and gravel with a tiny bit [47:25] of soil in it. [47:27] The other seed was planted in rich, [47:30] fertilized soil. [47:32] What is this showing us? We intuitively [47:35] understand that when we're planting a [47:36] seed, the soil we choose is important, [47:39] right? We understand that the same seed [47:40] is not going to lead to the same tree [47:42] depending on where we plant it. And I [47:44] think for pregnancy, we've lost this [47:46] intuition because your baby is a seed. [47:50] You, as the mother's body, you are the [47:53] soil. And the soil is going to co-create [47:56] your baby's plan. So, when you're [47:58] pregnant, you have this little baby with [48:00] his DNA plan, but depending on depending [48:03] on the nutrients you provide, he's going [48:05] to grow into a different tree. He's [48:07] either going to grow [48:09] in a super optimal tree that has all the [48:11] nutrients he needed, or he's going to [48:12] have to adapt to what's available and [48:15] grow into a slightly different tree. [48:17] Now, the main difference is that humans [48:19] are not plants. So, humans are very [48:21] resilient. Your baby will probably be [48:22] okay even if, like 90% of us, you don't [48:26] have enough choline, even if, like 75% [48:29] of us, you don't have enough omega-3s, [48:30] even if, like 70% of us, you don't have [48:33] enough protein, and even if, like most [48:35] of us, you're eating more than the [48:37] recommended amount of sugar, your baby [48:39] will probably be fine, but he will be [48:42] adapting to a slightly suboptimal [48:45] nutrient environment. So, that's what [48:47] this metaphor is all about. You're [48:49] co-creating the plan of your baby with [48:51] your diet during pregnancy, and it's [48:53] shaping him, and he's adapting and [48:55] calibrating to what you're giving him. [48:59] Hey, what you doing? [49:01] Uh just making myself a delicious [49:02] coffee. From the freezer? From the [49:05] freezer. You know how to make coffee [49:06] here? No. Oh my gosh. This is going to [49:09] change your life. [49:10] Couple of months ago, the founder of [49:11] this business called Matt sent a big [49:13] shipment of this coffee to our office in [49:16] London. This is coffee is like nothing [49:17] you've ever seen before. What most [49:18] people don't know is that the processing [49:20] of coffee takes out a lot of the taste. [49:22] So, what they do is they flash freeze it [49:24] at the optimal moment when it's most [49:27] tasty. And they send you in the post the [49:29] coffee in these little frozen ice cubes. [49:32] Now, Matt sent a big shipment to my [49:33] office. I moved it to the kitchen. I [49:35] said to the team, "Knock yourselves out. [49:36] Give this a try." And then I saw so many [49:38] messages in our Slack channel of people [49:40] going, "Oh my god, what the hell is [49:42] that? It's so delicious." All I have to [49:44] do is pop it out in the morning using [49:46] the little button on the back of this [49:47] thing. I pour my hot water in and I mix [49:50] it. [49:52] And that is done. You can get $30 off [49:54] your first order of Cometeer coffee if [49:57] you go to cometeer.com/steven. [50:00] And it won't be available for long, so [50:01] get that discount while you can. [50:04] I I'm not going to be a pregnant mother [50:05] in my life, but I am going to have a [50:08] fiance hopefully at some point who is a [50:10] pregnant mother. [50:11] So, I would really like to know [50:14] how I can help as a partner, but also [50:16] I'm sure she's going to listen to this. [50:18] So, what she can do to make sure that [50:20] the soil in which my baby grows is [50:22] optimal. We've talked about a few of the [50:24] things so far like choline [50:26] and we've talked also talked about sugar [50:27] and glucose levels throughout pregnancy [50:29] to avoid gestational diabetes. [50:32] We've talked about [50:33] exercises as well. What about alcohol? [50:35] Not a good idea. Because as I explained, [50:37] your bloodstream and your baby's [50:38] bloodstream are basically connected. So, [50:40] when you drink alcohol during pregnancy, [50:42] your blood alcohol level rises and then [50:46] your baby's [50:48] blood alcohol level in your uterus also [50:51] rises. There's no filter protecting your [50:54] baby from alcohol. So, when you have a [50:56] glass of wine, your baby's also having a [50:57] glass of wine in the womb. [50:59] And we know that alcohol is not good for [51:02] our brains. And this also goes for [51:05] babies. So, you wouldn't put red wine in [51:08] your baby's bottle after birth and give [51:11] him red wine to drink, but that's kind [51:12] of what's going on when you're drinking [51:13] alcohol when you're pregnant. And [51:16] there's been a lot of [51:18] a lot of stuff online about oh alcohol [51:20] during pregnancy is fine in small [51:21] quantities. I think when you understand [51:23] how alcohol is toxic to the brain [51:26] biologically, it makes no sense to tell [51:28] pregnant moms that a little bit of [51:29] alcohol is okay. It's best if you can to [51:31] avoid alcohol entirely. So, complete [51:34] abstinence. [51:34] >> Yeah. There was actually a study that [51:36] came out in February last year, which is [51:37] quite recent, from the University of [51:39] Melbourne, where they used [51:41] high-resolution 3D imaging to reveal [51:43] that even low doses of alcohol cause [51:45] facial morphing, consistent changes in [51:48] the shape of the eyes and nose at 12 [51:50] months persisting up to age eight, and [51:53] weaker connections in the in the right [51:55] um anterior cingulate part of the brain, [51:58] the region critical for emotional [51:59] regulation and impulse control, even if [52:02] the mother drank only occasionally. [52:05] Which is [52:07] very um surprising. [52:11] Because I think for a long time we've [52:12] always thought that [52:14] heavy consumption of alcohol was a [52:15] problem. And we know that, yeah. But [52:17] even low doses are suboptimal. It's kind [52:19] of it kind of goes for all adults, [52:21] right? We thought for a long time that [52:22] one glass of wine per day was good for [52:24] the heart. Now we understand that the [52:27] ideal amount of alcohol is zero. Like [52:29] there's no benefit to alcohol. [52:32] Now, is that to say that one glass of [52:33] wine during pregnancy is going to, you [52:36] know, indelibly impact your baby's [52:38] brain? Probably not. But if you can [52:40] avoid it, this is the best time to avoid [52:42] it entirely. What about when you're [52:44] breastfeeding? Ooh, well, you have much [52:46] more leeway then because the amount of [52:48] alcohol in your breast milk [52:50] mirrors the amount of alcohol in your [52:52] bloodstream. So, for example, if you [52:53] have a glass of wine, [52:55] 2 and 1/2 to 3 hours later, you have [52:57] pretty much no more alcohol in your [52:59] bloodstream, which means your breast [53:00] milk is also pretty much devoid of [53:02] alcohol. So, if you time it right, [53:05] you're going to be able to have a glass [53:07] of wine without it actually going into [53:09] your breast milk. But it's all about [53:10] timing. Caffeine? [53:12] The recommendation is to stay under two [53:13] cups of coffee per day during pregnancy. [53:16] Um [53:17] it's not a neurotoxin like alcohol, [53:18] right? But caffeine does go to your [53:21] baby's bloodstream. And some studies [53:23] show that babies are more active in the [53:25] womb after the mother drinks caffeine. [53:27] And it has no benefit. So, listen, you [53:29] do what you can. I reduced a little bit [53:31] my caffeine intake. Instead of having [53:33] like two flat whites, I had maybe [53:36] a half a flat white or a decaf flat [53:38] white when I could. But some days I just [53:40] really wanted a coffee, so I had a [53:41] coffee. Have they ever done any studies [53:42] on caffeine and pregnancy? [53:45] Well, we can't do any studies on [53:47] caffeine and pregnancy in humans. It's [53:49] unethical to test anything in pregnant [53:51] moms. We have associations, and the [53:52] associations don't show much difference. [53:55] Like we don't have studies that show [53:57] caffeine intake in moms leads to this [53:58] kind of bad outcome in the kids. It [54:00] seems pretty neutral at low doses. If [54:03] you have really high doses of caffeine, [54:05] there is an impact on the babies, well, [54:07] associative impact on the babies' [54:09] temperament. But for one or two cups a [54:11] day, there's no impact that we find. And [54:13] they've done animal studies? Yeah, [54:14] they've done animal studies. Low doses [54:16] also fine. Very high doses, we start to [54:18] see changes in the baby's behavior. You [54:19] talk about this in the book in certain [54:21] animal studies they show drinking [54:22] pregnancy leads to smaller offspring, [54:24] altered heart development, and delayed [54:25] brain growth. [54:27] Um but you explain that we don't have [54:28] direct clinical trial data on the [54:30] long-term impact of caffeine during [54:32] human pregnancy. [54:33] >> And also those studies are very high [54:34] doses of caffeine. Okay. Yeah. And the [54:36] World Health Organization recommends [54:37] that women who consume more than 300 mg [54:39] of coffee a day, which is roughly three [54:41] cups, reduce their daily intake during [54:43] pregnancy. Yeah. So, probably one cup a [54:45] day is not harming your baby. [54:47] Hm. Fermented foods and the gut, what [54:49] about that? Yeah. [54:50] >> I be thinking about that? Well, this is [54:52] very early research, but showing that [54:53] potentially if a mother has fermented [54:55] food during pregnancy, it's also seeding [54:58] her baby's gut microbiome. But this is [55:00] very, very early stuff. But if you can [55:02] include some kefir or some sauerkraut [55:06] during pregnancy, it's helpful. [55:08] What What about bread? Do you think much [55:09] about bread? Do I think much about [55:11] bread? I mean, I'm French, so I think [55:12] about bread all the time. [laughter] [55:15] In terms of um [55:16] your recommendations on the type of [55:18] bread one should be eating. Well, bread [55:20] is interesting because bread is a carb [55:22] that contains mostly glucose. And we [55:24] know that in the third trimester of [55:26] pregnancy, your baby actually needs more [55:28] glucose cuz he's developing and he also [55:30] needs energy. Your baby needs about 70 g [55:33] of glucose per day at the very end of [55:36] pregnancy. So, as a pregnant mom, you [55:38] should be eating 70 g of glucose more [55:41] than you usually do at the end of [55:42] pregnancy. For the first and second [55:44] trimesters, [55:45] you don't need to be eating much more [55:46] glucose. So, you could have that via [55:48] bread. You could have that via rice, for [55:50] example. So, 70 g of glucose is about [55:54] three slices of bread or a cup and a [55:56] half of rice. In terms of the type of [55:58] bread you should be eating, it's always [55:59] better for your glucose levels to have [56:01] bread that is full of seeds. But to be [56:04] honest, there's not a huge difference [56:05] between like sprouted grain bread versus [56:09] white bread. It's all just glucose. Cuz [56:11] there there is a I guess there's a a [56:12] risk that mothers might get a little bit [56:15] scared of having sugary foods during [56:17] pregnancy. [56:18] And then you've just said the baby does [56:20] need glucose. Yeah. So, there's a [56:22] difference. So, glucose is present in [56:24] carbs and starches, meaning bread, [56:27] pasta, rice, potatoes, oats. So, [56:30] starches contain glucose. But starches [56:32] are different to sugars. So, on this [56:35] plate, [56:36] we only have sugars. These are the sweet [56:39] foods that contain glucose, but also [56:42] another molecule that makes them sweet [56:43] called fructose. [56:45] Your baby needs no fructose during [56:48] pregnancy, ever. So, your baby does not [56:50] need any sugar from dessert, from [56:53] chocolate, from muffins, from cupcakes. [56:54] Your baby needs none of this. But your [56:56] baby does need glucose, which is [56:58] healthier to get from starches like [57:00] bread, pasta, rice, potatoes. [57:03] What about the ketogenic diet while [57:05] you're pregnant? [57:07] I don't think there's enough evidence to [57:08] tell us whether it's okay or not. It's [57:10] very early. It's quite rare. [57:12] Um and it seems that since your baby [57:15] does need glucose during pregnancy, it's [57:17] just easier to eat glucose and to eat [57:20] starches when you're pregnant. [57:22] And whole fruit is also a good way of [57:23] getting the glucose that you need [57:25] because thanks to the fiber and the [57:26] water, the amount of fructose in the [57:28] fruit is not leading to such a big [57:31] fructose spike. [57:32] There's a study on the G1D Foundation [57:35] that basically says for 99% of [57:36] pregnancies a strict ketogenic diet is [57:38] considered dangerous. Doctors in instead [57:39] recommend a low glycemic index diet. [57:43] And low glycemic diets mean [57:45] a diet with smaller glucose spikes. And [57:47] this is really helpful for people with [57:49] gestational diabetes. It helps them [57:51] manage their spikes and reduce the need [57:52] for medication. But also for any [57:55] pregnant mom, it's important to think [57:56] about your glucose spikes because when [57:58] you have a glucose spike, your baby has [58:00] a glucose spike. And glucose spikes are [58:02] not good news. It's better to give your [58:04] baby slow rolling hills of glucose and [58:07] not these big spikes that can lead to [58:08] more inflammation. And as we talked [58:10] about, more inflammation can impact the [58:12] baby's brain development. [58:14] Do you recommend that mothers take [58:16] certain supplements? Did you take [58:18] supplements throughout your pregnancy? [58:19] >> Yeah, I took omega-3s. And the reason is [58:22] I took omega-3 supplements is because [58:24] omega-3s also form the baby's brain, and [58:27] they come from algae in the ocean and [58:30] fish. [58:31] Now, omega-3s, and in particular one [58:33] omega-3 called DHA, it helps your baby's [58:36] neurons connect with each other. And [58:39] this is really important. And in animal [58:41] studies, when scientists restrict how [58:43] much DHA a mother has access to, they [58:46] see measurable impact on the baby's [58:48] brain. They see brains that are less [58:50] efficient. They see babies who find the [58:52] exit of mazes with much more time. [58:54] There's an impact on the brain [58:56] development. Now, the easiest way to get [58:58] enough DHA is to eat fish or to eat [59:00] sardines that we have here. [59:02] So, the recommendation is fatty fish [59:06] twice a week. [59:07] I would say fatty fish three times a [59:10] week if you can. And this is also it's [59:12] amazing because it's very cheap. So, [59:13] these three cans of sardines are your [59:15] three servings of fish per week. This [59:17] gives gives you all the omega-3s your [59:19] baby needs. And this cost about in total [59:21] like $6, so for $6 per week and for [59:26] another $7 of eggs per week, you're [59:30] getting all the choline and all the [59:31] omega-3s your baby needs. You're opening [59:33] it. You're going to eat it. [59:40] Okay, now you want to know how I have [59:41] them? How? Okay, you're going to eat it? [59:43] Yeah. Go for it. So, I open the can, I [59:46] put it in a bowl, [clears throat] I put [59:47] mustard in it, I put sea salt, a little [59:50] bit of feta, some herbs, and I make this [59:53] sort of nice little paste, and then I [59:55] toast a piece of bread, and I put it on [59:58] top of the bread, and I have like a nice [60:00] little sardine mash on my bread. It is [60:02] quite nice. Yeah, and it's really good [60:04] for you, lots of omega-3's. And so, for [60:06] omega-3's, I also supplemented with [60:08] additional omega-3's, because I think [60:10] the recommendation of fatty fish two to [60:12] three times a day [60:14] is lacking. Most moms don't have enough [60:16] omega-3's in their body to give their [60:18] baby everything that he needs. So, I did [60:20] this two times a week, plus two grams of [60:23] DHA supplement per day. [60:26] What else was in your supplement stack? [60:28] Then, uh in the third trimester, I took [60:30] iron because my iron levels were very [60:32] low. This often happens during [60:34] pregnancy, even though I was eating a [60:36] lot of meat, cuz your baby is pulling a [60:37] lot of iron from you. And then I had a [60:39] sort of normal prenatal supplement, but [60:41] I made sure it had choline in it, and I [60:43] made sure it had a type of folic acid [60:46] called methylated folate, which is [60:48] better absorbed. And folate is very [60:50] important to prevent miscarriage. [60:53] You talked about your first pregnancy, [60:54] and you said we'll talk about that [60:55] later. Mhm. [60:58] You [60:59] went through miscarriage? Yes, correct. [61:02] So, I got pregnant the first time, [61:04] and I thought everything would be [61:05] totally fine, but I found out at the [61:08] 3-month scan that the embryo had stopped [61:11] developing. [61:12] I had what's called a silent [61:14] miscarriage. So, usually when you [61:16] miscarry, [61:17] you start to lose blood, you have [61:19] cramps, you know something's wrong. [61:22] I had a silent miscarriage, which is [61:23] more rare, meaning the embryo stopped [61:26] developing, the embryo was dead, my body [61:28] did not expel it. So, I found out that I [61:32] had lost the pregnancy at the scan in [61:34] the doctor's office, and I found out [61:36] that I had been walking around for a [61:38] month [61:39] with an embryo that had stopped [61:42] developing, and I had no idea. I thought [61:43] I was still pregnant. [61:45] What what is what is that like [61:48] for someone like me that has never [61:50] experienced um [61:52] such news, what are the range of [61:54] emotions and thoughts um [61:57] that occur when you get news like that? [62:01] >> [snorts] [62:01] >> Listen, for me, it was [62:03] so devastating. It was so so difficult. [62:06] I didn't I didn't want to believe it. I [62:08] was screaming. I remember like falling [62:10] to the floor in my living room and [62:11] saying to whatever God or the universe [62:13] like that I wanted my baby back. I was I [62:15] was not okay. [62:17] It was very very difficult. Um I felt a [62:19] lot of anger, I felt a lot of despair, I [62:23] felt a sense of injustice, like why me? [62:27] I felt like I had done everything right. [62:29] Like I was eating the choline, I was [62:31] taking the right supplements, you know, [62:32] I was not like smoking crack, [62:35] and I still had a miscarriage, and I I [62:37] didn't know this happened. I [62:40] I didn't have it in my consciousness [62:41] that it could happen to me. So, I fell [62:43] from very very high. It was It was [62:45] probably one of the most difficult [62:46] experiences of my life. Is this more [62:48] common? [62:49] One in five pregnancies end in [62:51] miscarriage. That's really high. [62:53] Like way higher than I thought it was. [62:55] Yeah. [62:56] And is it usually in the In the first [62:58] trimester. [62:59] >> first trimester. [63:00] But it can happen later also. [63:04] Yeah, and I felt so isolated, and I [63:07] didn't feel like people around me knew [63:09] how to how to handle it. [63:11] Cuz it's kind of taboo, and then when I [63:13] miscarried, [63:14] I started talking to people about it, [63:16] and I found out that so many people [63:18] around me had gone through it, but had [63:19] never told me about it. [63:21] When was your first pregnancy? [63:24] So, I got pregnant in February 2024. [63:29] So, the miscarriage was in spring 2024, [63:35] and then I got pregnant again [63:38] in August 2025. [63:40] No, 2024. [63:42] And my son was born in May 2025. [63:46] So, I got pregnant quite quickly [63:47] afterwards, [63:48] um but it was difficult because I was [63:49] still carrying the grief of the [63:51] miscarriage. So, I had a very anxious [63:54] pregnancy. I was very anxious the whole [63:56] time that something bad would happen [63:57] again, that I would miscarry again and [63:59] not know about it. It was very [64:00] difficult. [64:04] Hm. [64:06] It's a trial of the heart, man. [64:11] It's Yeah, the number's way higher than [64:12] I expected. Just just much higher than I [64:14] expected, and it's pretty scary. [64:16] Scary to think about. [64:17] >> Yeah. [64:18] >> And that's why people usually wait until [64:19] the 3-month mark to tell their friends [64:22] and family that they're pregnant. [64:24] And for some reason, I had no conception [64:25] of that, so the moment I got that first [64:28] pregnancy test, I told everybody. Yeah. [64:30] So, it made it [64:32] quite complicated to have to announce [64:34] the miscarriage to like 50 people. Mhm. [64:38] Um but at the same time, I felt less [64:40] alone than I would have felt if nobody [64:41] knew I was pregnant in the first place. [64:43] Mhm. [64:44] >> [clears throat] [64:44] >> Yeah, it was very very challenging, and [64:46] it's more common than we think, and it [64:48] happens to more people than [64:49] we know about. Is there anything you [64:51] wish you knew [64:52] earlier in life about I mean, we've [64:54] talked about many of the things [64:55] specifically around diet, you know, [64:57] and pregnancy, but is there anything [64:58] else you wish someone had said to you as [65:01] a woman earlier [65:02] um [65:04] that you didn't hear? Yeah, I think I [65:06] wish I wish my mom had told me about her [65:09] miscarriages. She had not. Oh, really? [65:11] >> Until I miscarried. Yep. I wish my [65:13] grandmother had told me. I had I did not [65:15] know. I wish people had told me more [65:17] about their experiences because that way [65:19] I would have understood that it happens [65:20] to a lot of people, and maybe I would [65:21] have been more prepared, and maybe it [65:23] would have made the experience [65:25] a little bit less painful. Mhm. Instead [65:27] of feeling so so isolated, or at least I [65:31] would have maybe been a bit more [65:33] cautious. [65:35] Cuz you said one of the feelings and [65:36] emotions you had was, why did this [65:38] happen to me? Yes, I was like, why me? [65:40] Why me? And then I realized [65:42] it happens to many people, and there's [65:43] not necessarily a reason. It's nothing [65:45] you've done. It can be just a [65:47] chromosomal abnormality, and the embryo [65:49] just can't develop anymore. It can be [65:51] something we don't understand yet. It's [65:53] hard, isn't it, getting pregnant? Yeah. [65:55] It's hard, I think. I [65:56] I don't know what lie I was living [65:58] under, but I just assumed that getting [66:00] pregnant was have sex unprotected. [66:02] >> I know, because your whole life you're [66:03] told do all these things to not get [66:05] pregnant because it might happen without [66:07] you expecting it, and then when you try [66:09] to get pregnant, you realize, oh, it's [66:11] not at all as easy as I thought it was. [66:13] It's It's It's a lot. And I was lucky, I [66:16] got pregnant after, you know, two, three [66:17] cycles both times, so that's very very [66:19] quick. But for some of my friends, it's [66:21] taken them years to conceive. [66:24] How has becoming a mother changed you? [66:27] Um [66:28] it's made me happier. [66:30] I feel like my baseline happiness is [66:32] higher. [66:33] I don't have I used to have this like [66:35] 10% kind of [66:38] melancholy or spleen or sort of like, [66:40] oh, maybe my life could be better if I [66:42] did X or Y, or like questioning, you [66:44] know, do I need more? How do I How do I [66:46] find happiness? And that's gone. Like [66:48] with my son, that has [66:50] that has been filled, and I didn't [66:51] expect it to be filled. [66:52] So, that's been amazing, and it's made [66:55] me very efficient. Cuz now when I have [66:58] 42 minutes, I use those 42 minutes. Like [67:01] I cannot imagine how much time I used to [67:03] have. Like what did I used to do? And I [67:06] thought I was busy. Now I'm really busy. [67:08] >> [laughter] [67:09] >> It's so funny to look back at my life [67:10] before and what I used to think, and [67:12] realize that I was completely wrong. I [67:14] was so wrong. I thought I was busy, and [67:15] I thought I was tired. [67:16] >> [laughter] [67:18] >> I wasn't. Now I am. [67:23] >> [clears throat and laughter] [67:23] >> You feel very busy, right? I feel so [67:25] busy. [67:26] >> And you feel tired? I do. I do sometimes [67:28] ask myself, you know, cuz again, I'm in [67:29] that season of life. I do like, how [67:30] where am I going to get the Where's the [67:32] time going to come from? Cuz [67:34] You just prioritize. So many things you [67:36] just delegate or you don't do anymore. [67:39] Hm. And you find the time, cuz your baby [67:40] is the most important thing. [67:42] Hm. And I I think I've become better at [67:44] my work because I'm more efficient. And [67:47] I thought I was pretty efficient before, [67:48] but now I'm like [67:50] superhuman. [67:52] On that point of parenting and pregnancy [67:54] and everything we've been talking about, [67:56] you said that you spoke to your mother [67:58] about the diet she had and her lifestyle [68:00] when she was growing you inside her. [68:04] Uh [68:05] if your parents did have a sub-optimal [68:08] lifestyle and diet, [68:11] this is a bit of a strange question to [68:13] ask, but is there something that I can [68:14] do now as an adult to reverse that? [68:16] >> Totally. Well, first of all, [68:19] my mom was eating a lot of sugar, but it [68:20] wasn't her fault. Like culture around [68:22] her was telling her that fat is bad, eat [68:24] low-fat foods. Like she was just a [68:25] product of her time, like we all are. [68:27] So, our diet today is just a function of [68:30] what food marketing is going on. So, [68:32] again, it's not our fault. We're just [68:33] kind of swimming in this sea of the food [68:36] industry and marketing. We do the best [68:37] we can. [68:39] Pregnancy is important. It has an [68:41] outsize effect on our vulnerability to [68:43] disease, but it's not everything. So, I [68:46] told you that at 25, I was on the cusp [68:48] of pre-diabetes. [68:49] Well, I implemented the glucose hacks, I [68:51] found all the science, and I never got [68:53] pre-diabetes. [68:55] So, you're probably going to be fine. [68:56] It's more of the difference between like [68:58] So, I have two friends. I have Gabriel [69:00] and Nicholas, [69:01] and they both work out the same and eat [69:03] the same. One of them builds muscle [69:05] really easily and has a lot of muscle [69:07] mass, the other one doesn't. [69:09] They're not equal. [69:10] However, it doesn't mean that they both [69:12] can't build muscle. It might just be a [69:13] little bit more difficult for one than [69:15] for the other. Same thing with diabetes. [69:16] One person may get diabetes [69:18] with the same diet as another person who [69:20] doesn't get it. Well, [69:22] when you apply things, when you change [69:24] your diet, you can change the course of [69:26] your life. You can change what diseases [69:28] you you face, but you might be more or [69:29] less vulnerable. [69:31] So, we always have agency. We always [69:33] have power, no matter our age, no matter [69:35] where we are in life, to [69:37] take back control. [69:38] Cravings. Mhm. Cravings are where it all [69:41] begins. [69:42] You [laughter] know, you can know [69:43] everything. [69:44] >> Wait, say more about that. What do you [69:45] mean? So, like you can know you can have [69:46] all the information. I'm sure there's [69:48] people that listen to this podcast, [69:50] including me, who know a lot about this [69:53] stuff. But, it doesn't necessarily mean [69:55] that you have the control to take [69:58] action. Because when your brain starts [69:59] saying, "Go on, eat that thing. Go on, [70:01] it'll be so tasty. And you know what? [70:03] You can do your calf raises after it. [70:04] It'll be fine." Like that voice in your [70:06] head that talks you into things that you [70:07] don't really want to do, and then 10 [70:09] minutes later you feel really guilty [70:10] that you did it. [70:11] I'm just wondering if you think much [70:13] about the psychology of being in the [70:16] things I can do upstream to either fend [70:18] off the cravings or to have better [70:20] agency and control over the cravings. [70:21] >> So, let's talk about that voice, because [70:23] that voice comes in two flavors. [70:26] For some, the voice is, "Mhm, that [70:28] cookie looks really, really good. [70:30] Chocolate chip with sea salt? Mhm, that [70:31] looks tasty. I'm going to probably buy [70:33] it after the end of this meeting." That [70:35] is the voice of pleasure and enjoyment. [70:37] There's another voice that might be in [70:39] your brain which is like, "Oh my god, I [70:40] need sugar right now. What's in the [70:41] kitchen? I'm going to open the [70:42] cupboards. Whatever there is. Oh, this [70:44] weird old cookie. I need to have it [70:45] right now. I need sugar, otherwise I'm [70:47] not going to feel good." Those are two [70:49] very different voices. That second voice [70:50] is a voice of control and of almost [70:53] being like a victim to sugar addiction. [70:55] I want to help people go from the sugar [70:57] addiction voice to the enjoyment voice, [70:59] because I think it's fine to have [71:01] cravings of or to want to eat something [71:03] delicious. I just want to make sure [71:05] people are not controlled by that voice. [71:07] Do you see what I mean? I want it to be [71:08] something you enjoy, not something you [71:10] are victim to. So, how do we separate [71:13] these two things out? [71:15] We need to balance our glucose levels so [71:17] that that voice comes from a place of [71:18] happiness and not a place of a glucose [71:20] crash that is making you feel controlled [71:22] by a biological impulse that is stronger [71:24] than you. So, protein in the morning, a [71:26] savory breakfast, super, super [71:28] important. Then, a veggie starter before [71:30] your lunch and your dinner, when you [71:32] can. Avoiding sugar on an empty stomach [71:35] to not kick off a roller coaster of [71:37] blood sugar ups and downs that's going [71:39] to make you crave more and more of this [71:41] of this sweet stuff. But, the voice that [71:43] you just mentioned, which is like, "Oh, [71:44] that looks really good. I'm going to do [71:45] some calf raises afterwards." I think [71:47] that's fine. To me, that doesn't sound [71:49] like you're being controlled by it. It [71:50] sounds like you kind of want to eat [71:51] delicious stuff. But, I regret it 10 [71:53] minutes after and I go, [71:54] >> Why? Because I think, [71:56] you know, my especially if it's at like [71:59] 10:00 p.m. [72:00] Yeah, because then it messes up your [72:02] sleep. [72:02] >> up my next day. Yeah. And I go, "What [72:04] the hell did I do that? Why I knew I [72:06] shouldn't eat it." [72:07] >> Yeah. But, the craving was too strong. [72:08] >> And listen, sometimes that's the [72:09] situation we're in. I do that, too, [72:10] sometimes. Like sometimes it is 11:00 [72:12] p.m. I'm exhausted. I know my son's [72:14] probably going to wake up at 4:00 a.m. [72:16] But, I want that cookie. And I just I [72:18] just have it. Maybe I have some vinegar [72:19] or some anti-spike before it, but it's [72:21] okay to give in to these things. I don't [72:23] think we have to feel guilty about them. [72:24] Like that's just life. Sometimes we [72:25] can't do the glucose hacks, and [72:26] sometimes we're tired and the cookie [72:28] looks good. So, eat the cookie. But, it [72:30] annoys me, because I then feel the [72:32] next day and I go, "Well, you know, [72:34] was it worth it? Absolutely not. [72:36] Objectively, absolutely not." [72:37] >> So, maybe if you had had that cookie [72:40] after some almonds or if after the [72:42] cookie you could do some laundry or move [72:43] around a little bit to reduce the spike, [72:45] maybe you could help with your deep [72:47] sleep during that night. [72:49] But, sometimes you can't. I think as [72:50] well, the subject of sleep and glucose [72:52] is one we we don't talk about enough, [72:54] because some people really struggle with [72:55] their sleep. Yeah. And um I've just [72:57] noticed that when I'm in a heavy travel [73:00] period and I'm flying, I'm waking up [73:02] early at 4:00 a.m., fly to LA, fly [73:04] Miami, go to Qatar, wherever, my ability [73:07] to control [73:09] cravings is significantly reduced. And [73:12] weirdly, I noticed that when I wake up [73:14] at say I I had I don't know, I had [73:16] dinner at 9:00 p.m. the night before. If [73:18] I'm woken up at like 3:00 or 4:00 a.m., [73:20] I wake up really hungry. [73:23] Interesting. Have you worn a glucose [73:25] monitor to to see if you're not crashing [73:27] in the middle of the night? No. [73:29] But, I've I've always been so curious as [73:30] to why that is, because I know that if [73:32] I'd slept for 4 hours more, I would have [73:33] been like today, where the first thing [73:35] I've eaten today, and it's what, 2:00 [73:37] p.m., is that sardine. [73:39] Because I just wasn't hungry this [73:40] morning. But, if I'd woken up early, [73:43] I mean, I've looked a little bit into [73:45] it. [73:45] >> a question. Do you think it's the time [73:47] you wake up that is causing you to be [73:48] more or less hungry, or it's the dinner [73:50] you had the night before that is causing [73:52] a crash that is causing you to wake up? [73:54] Like what's the chicken wants the egg? [73:56] Because it sounds to me like maybe at [73:57] 3:00 a.m., if you're having a glucose [73:59] crash because you had a big carb-heavy [74:01] dinner, then it's your body waking you [74:03] up and making you feel very hungry. For [74:05] me, it's kind of similar. Like in the [74:07] morning, if I feel extremely hungry, [74:08] it's usually because I went to bed and I [74:10] had just had a bunch of carbs before [74:12] bed. Well, [74:14] thanks to the ability to do very quick [74:15] research, I now know the answer, or at [74:17] least solid hypothesis. And the leading [74:20] answer [clears throat] as to why when [74:21] you're sleep deprived you end up eating [74:22] worse is because of the hormone [74:23] imbalance of leptin and ghrelin. [74:26] Sleep deprivation directly alters the [74:27] hunger hormones produced in your gut and [74:29] fat cells. [74:30] If ghrelin increases, known as hunger [74:31] hormone, ghrelin signals the brain that [74:33] it's time to eat. Studies from Stanford [74:35] University show that sleeping for only 5 [74:37] hours increases ghrelin by approximately [74:39] 15%. [74:40] Leptin decreases, um the satiety [74:43] hormone, tells your brain you are full. [74:44] The same sleep loss decreases leptin by [74:47] approximately 15%. And therefore, the [74:49] result is that your brain receives a [74:50] loud I am starving signal and a very [74:53] weak I'm full signal simultaneously. And [74:56] leptin is the hormone we talked about at [74:57] the beginning, which when you're [74:59] breastfed as a baby, you're [75:00] epigenetically making more leptin. And [75:02] this setting can stay with you for life. [75:04] So, it's possible that also there's some [75:05] stuff going on in early life that makes [75:08] you more or less hungry. [75:11] I need to speak to my mom. [75:12] >> [laughter] [75:14] >> You know, every once in a while you come [75:15] across a product that has such a huge [75:17] impact on your life that you'd probably [75:19] describe it as [75:21] a game changer. And I would say [75:24] for about 35 to 40% of my team, they [75:27] would currently describe this product [75:29] that I have in front of me, called [75:31] Ketone-IQ, which you can get at [75:32] ketone.com, [75:34] as a game changer. But, the reason I [75:36] became a co-owner of this company and [75:37] the reason why they they now are a [75:38] sponsor of this podcast is because one [75:41] day when I came to work, there was a box [75:42] of this stuff sat on my desk. I had no [75:44] idea what it was. Lily in my team says [75:46] that this company have been in touch. [75:48] So, I went upstairs, tried it, and quite [75:50] frankly, the rest is history. In terms [75:51] of my focus, my energy levels, how I [75:54] feel, how I work, how productive I am, [75:57] game changer. So, if you want to give it [75:59] a try, visit ketone.com/steven for 30% [76:01] off. You'll also get a free gift with [76:03] your second shipment. And now, you can [76:06] find Ketone-IQ at Target stores across [76:08] the United States, where your first shot [76:11] is completely free of charge. [76:13] For the first 10 years that I was a [76:14] founder, I didn't prioritize getting a [76:16] good night's sleep at all. But, over [76:17] time, I started to realize that it was [76:19] the key metric that influenced [76:20] everything in my life. I moved my focus, [76:22] my ability to show up and to think [76:23] clearly and to lead well. So now, with [76:25] my lifestyle being pretty crazy, [76:26] traveling across time zones, working [76:28] late, training late, I still fight to [76:30] protect my sleep, which sometimes means [76:31] starting the day a little bit later. It [76:33] was my WHOOP that helped me to make this [76:34] connection. They are one of my sponsors [76:36] for the show. And for the last 4 years, [76:37] every day, my WHOOP has given me [76:38] insights into my sleep, my recovery, the [76:40] strain I'm taking on, and more broadly, [76:42] how my daily behaviors influence my [76:45] overall holistic health. It's the [76:46] difference between guessing and knowing [76:49] why I might be feeling the way that I [76:51] feel. Sometimes it'll nudge me. [76:52] Sometimes it'll get me to slow down. [76:54] Sometimes it pushes me to go even [76:56] harder. But, all the time, it provides [76:57] me with data that gives me a deeper [76:59] understanding of myself. And without it, [77:00] it'd be hard to optimize how I live and [77:02] perform. Right now, you can get 1 month [77:05] free through my link at [77:07] join.whoop.com/ceo. [77:10] 1 month free, join.whoop.com/ceo. [77:14] Make sure you keep what I'm about to say [77:15] to yourself. I'm inviting 10,000 of you [77:18] to come even deeper into the Diary of a [77:20] CEO. Welcome to my inner circle. This is [77:23] a brand new private community [77:26] so many incredible things that happen [77:28] that you are never shown. We have the [77:30] briefs that are on my iPad when I'm [77:32] recording the conversation. We have [77:34] clips we've never released. We have [77:35] behind-the-scenes conversations with the [77:37] guest. And also, the episodes that we've [77:39] never, ever released. And so much more. [77:43] In the circle, you'll have direct access [77:44] to me. You can tell us what you want [77:46] this show to be, who you want us to [77:47] interview, and the types of [77:49] conversations you would love us to have. [77:51] But, remember, for now, we're only [77:53] inviting the first 10,000 people that [77:55] join before it closes. So, if you want [77:57] to join our private closed community, [77:58] head to the link in the description [77:59] below, or go to DOACcircle.com. [78:04] I will speak to you then. [78:11] What is the the most important thing we [78:13] haven't talked about as it relates to [78:15] Nine Months That Count Forever, your new [78:17] book, that we should have talked about? [78:19] I think protein. [78:20] Protein. Yeah. [78:22] By the time your baby's born, [78:24] he is about 50% protein if you exclude [78:27] water. [78:28] So, protein is not just for your [78:29] muscles. Protein form forms your immune [78:31] system, your skin, your organs, many, [78:33] many tissues, many, many signaling [78:35] molecules in your body. [78:37] So, when you're pregnant, [78:38] you need to eat more protein to give [78:39] more protein to your baby. [78:41] And animal studies show something [78:42] fascinating, Steven. They show that when [78:44] a mom is slightly protein restricted, [78:47] meaning she's eating a bit less protein [78:49] than she needs to, [78:51] there's a little epigenetic switch [78:53] happening in the baby that says, "Dear [78:55] baby, keep your muscles small, because [78:58] there's not a lot of protein in the [78:59] world you're about to be born into." [79:02] So, what we're eating during pregnancy [79:04] is, in essence, sending a little [79:06] postcard to our baby in our uterus, [79:09] telling him what kind of nutrients will [79:10] be available in the world that he's [79:12] about to be born into. [79:14] And so, these animal studies suggest [79:16] that if you have a low protein diet, [79:18] your baby will be programmed to stay [79:20] smaller and have smaller muscle mass [79:22] throughout his life. [79:24] And the thing is, Steven, [79:25] you need a lot of protein when you're [79:26] pregnant because your baby is very [79:28] protein hungry. So, here I have four [79:30] chicken breasts, which is [79:32] basically the amount of protein that I [79:34] needed to eat every single day Day. [79:36] >> in the third trimester of pregnancy. [79:38] Day. Yeah, per day. [79:40] Per day. It's a lot. [79:42] So, I would have four eggs in the [79:44] morning. That's about 30 g of protein. [79:46] And then I would have to have three good [79:48] servings of proteins represented by [79:51] three chicken breasts here. So, I would [79:53] have fish at lunch, probably a meat or a [79:55] chicken at dinner, and then a high [79:57] protein snack. For example, Greek [79:59] yogurt, I would add some whey protein [80:00] powder in there to make sure I was [80:02] having enough protein. So, you need [80:03] about 1.6 g of protein per kilo of body [80:08] weight per day in the third trimester of [80:09] pregnancy. [80:10] And this is where most of us fall short [80:12] because nobody's telling moms they need [80:13] to eat more protein. So, the result is [80:16] that moms lose their muscle mass because [80:18] the muscles are being broken down to [80:20] give protein to the baby. But there's a [80:21] limit to it. Like, you can't your muscle [80:24] mass cannot compensate for a low protein [80:27] diet. [80:28] And this is why we see across [80:30] all women, all studies, low protein [80:32] diets lead to smaller babies and [80:35] potentially this epigenetic programming [80:37] of staying smaller throughout life. [80:40] So, protein is key. On the subject of [80:42] muscle loss, have you thought much about [80:45] the impact of GLP-1s, these sort of fat [80:47] loss drugs during pregnancy? Oh, wow. I [80:51] don't think they're recommended during [80:52] pregnancy. I hope not because they [80:55] prevent you from feeling your hunger [80:56] hormones. They prevent you from feeling [80:59] hungry. [81:00] So, pregnancy would be a very dangerous [81:01] time to take these because during [81:04] pregnancy you need to eat a little bit [81:06] more in terms of quantity and calories, [81:08] but also you need to eat differently. [81:09] So, you need to learn about the protein, [81:11] the choline, the omega-3s. And I think [81:13] it'd be quite dangerous to take a GLP-1 [81:15] during pregnancy. [81:17] Do you Do you know that the vinegar [81:18] thing you talked about to me before [81:19] where you said you have vinegar before [81:22] eating something that's high in glucose? [81:24] >> Yeah. Do you recommend that for mothers [81:26] as well? You can, but if you're going to [81:28] do that, you need to make sure the [81:29] vinegar is pasteurized cuz you want to [81:31] make sure that during pregnancy people [81:33] are like, "Only eat pasteurized foods [81:35] cuz you want to prevent any food [81:36] contamination." So, make sure you look [81:39] on the back of the vinegar bottle and [81:41] make sure it's pasteurized. Apple cider [81:42] vinegar is usually not pasteurized. So, [81:45] do I recommend it? [81:48] I think it's okay to do. Like, vinegar [81:50] is fine during pregnancy, especially if [81:52] you really want like a cookie or a [81:53] muffin. It could be helpful to reduce [81:55] the glucose spike. But truly, pregnancy [81:57] is kind of the moment where you need to [81:59] be eating as little sugar as possible [82:01] because it's impacting your baby's [82:03] development. So, ideally [82:06] you don't have to use the vinegar hack. [82:08] You know, I've often seen people talk [82:10] about like an obesity gene and stuff and [82:12] ask if obesity is genetic. I guess one [82:15] of the things I've kind of deduced from [82:17] today is that the genetic component [82:19] might be [82:20] that during pregnancy our mother um had [82:24] a certain lifestyle or diet and that [82:27] increased our [82:29] predisposition [82:31] to [82:32] having a different reaction to certain [82:34] foods. [82:34] >> Completely. And the studies show that. [82:36] So, in animal studies, when a mom has a [82:37] lot of sugar during pregnancy, there's [82:39] little epigenetic switches in the baby's [82:41] DNA that encourage fat storage. Oh, [82:43] okay. [82:44] >> So, why is that? Because if you eat [82:46] sugar, [82:47] your baby's getting sugar in his [82:49] bloodstream. And how does the baby [82:50] protect himself from high sugar levels? [82:53] By turning the sugar into fat. [82:56] So, by eating a high sugar diet, you're [82:57] sending a little postcard to your baby [82:58] being like, "Hey, baby, you're going to [83:00] be born into a world with a lot of [83:01] sugar. So, become really good at turning [83:03] that sugar into fat to protect [83:05] yourself." [83:06] And this is why we see across studies on [83:08] tens of thousands of moms that the [83:11] higher a mom's glucose levels during [83:13] pregnancy, the more fat mass a baby is [83:16] born with. Mhm. [83:17] >> [snorts] [83:18] >> Higher glucose during pregnancy, baby [83:20] had to turn that glucose to fat to [83:22] protect himself, so he's born with more [83:23] fat mass. And it doesn't just stop after [83:25] birth. Studies show that this continues. [83:28] Babies born to high glucose mothers are [83:30] more likely to have obesity as children, [83:33] as teenagers, and as adults. So, the [83:36] cycle continues. The programming of [83:38] storing a lot of fat continues even [83:40] though they're no longer connected to [83:41] their mom's bloodstream. [83:43] In the process of producing this book, [83:45] did did you think much about the [83:47] evolutionary sort of backstory of where [83:49] we came from and how our ancestors used [83:51] to eat? Did you [83:52] consider, I don't know, the orangutan [83:54] where we share most of our DNA? I think [83:56] it's like 98% of our DNA. [83:58] >> if you look at sort of what we used to [83:59] eat, meaning nutrient-rich organ meats, [84:03] and not just like a chicken breast, [84:05] which is just muscle, which is actually [84:06] very poor in nutrients. If you think [84:08] about how we didn't used to eat [84:09] processed foods, we had a diet that was [84:12] much more conducive to baby having more [84:14] of what he needed in the womb. [84:16] Today, [84:17] our food system is failing us. We're all [84:19] deprived of proper nutrition with what [84:21] we're eating, with all these [84:22] ultra-processed foods, and that includes [84:24] pregnant moms. So, I tried to write a [84:26] book that was going to [84:28] help people navigate this very toxic [84:30] food landscape to [84:32] see these four simple things they could [84:34] do to try to optimize a little bit what [84:36] the baby was getting. But it's a lot to [84:37] think about. And also, being pregnant [84:39] comes with, I think, innate pressure. [84:41] Like, I felt pressure during pregnancy. [84:43] I'm like, "Man, I'm making another [84:44] human. Like, [84:45] this is a lot." And then you're [84:46] bombarded by messages online and [84:48] Instagram, what to do, what not to do, [84:50] and it feels like whatever you do, you [84:51] feel guilty. Mhm. [84:53] >> [clears throat] [84:53] >> So, I'm hoping this book gives clear [84:55] science scientific evidence to help [84:57] people navigate that pressure. But [84:59] listen, I just want babies to be [85:00] healthy. Like, I want my baby to be [85:01] healthy. I want everybody's baby to be [85:03] healthy. I want moms to feel as little [85:05] stress as possible. [85:07] And that's just the truth. And I'm [85:09] hoping that this book brings a little [85:10] bit of [85:11] reassurance and light [85:14] in this complicated world we live in. [85:18] Stress is something we haven't talked [85:20] about, but I guess that also is an [85:21] important factor in this story of [85:23] raising a healthy child. [85:25] I was extremely stressed my entire [85:28] pregnancy because of my miscarriage. [85:30] Like, I Probably the 9 months of my [85:32] pregnancy with my son were the 9 most [85:34] anxious months of my life. [85:35] And that's probably not very good for my [85:37] baby. [85:38] But hey, you do what you can, you know? [85:39] I I tried everything to reduce my stress [85:41] levels. I just couldn't. I was so [85:43] nervous about losing the pregnancy. You [85:44] tried everything? [85:46] Yeah, I mean, everything. I didn't take [85:47] anxiety medication, but I was, you know, [85:49] doing yoga and breathwork and working [85:51] out and talking to my therapist and [85:53] blah, blah, blah, but I was still [85:54] anxious cuz I really didn't want to lose [85:56] the pregnancy and I was scared I would. [86:00] Why are you smiling? But you didn't. No, [86:02] I didn't. Yeah. And you have a happy, [86:05] healthy Yeah. [86:06] little baby. Yeah. [86:09] You want to have more babies? [86:10] I would love to. [86:12] But man, now it's like logistics. Like, [86:14] okay, so I'm doing this project and that [86:16] project and this work thing. So, where [86:18] can I find 9 months plus 6 months where [86:21] I can't really work [86:22] >> [laughter] [86:23] >> in in this crazy schedule that I create [86:25] for myself, by the way. I'm I'm I just [86:27] love my work, so I'm always planning new [86:29] things. When you look at products in the [86:31] supermarket, I think we all have a [86:33] different thing we go straight to on the [86:34] label. You know, sometimes people go to [86:37] calories, sometimes they look at [86:38] protein, sometimes they're looking at is [86:39] it gluten-free. Sometimes they look at [86:41] the carbohydrates or the sugars. [86:43] What do you look for? Ingredients. I go [86:45] straight to the ingredients list. Yeah. [86:47] Because in the ingredients list, things [86:49] are ordered by weight. So, the first [86:52] ingredient is going to be [86:53] what there is the most of in that food. [86:55] Oh, I had no idea. Yeah. So, they're [86:57] ordered by weight. So, if there's sugar [87:00] or any other type of sweet thing in the [87:02] first five ingredients, like [87:05] dates, like fruit juice, like molasses, [87:09] like uh [87:10] orange syrup, whatever, I know that's a [87:12] dessert. [87:14] And so, I put it in my mind, okay, this [87:16] is a food for enjoyment, for dessert. [87:18] So, if you look at the sardines, [87:20] ingredients, sardine, olive oil, salt, [87:22] natural flavor. So, I would try to look [87:24] for one that doesn't have natural flavor [87:25] cuz I don't know what that means. I [87:27] don't think it's necessary. [87:29] But as you can see, there's no sugar in [87:30] here. So, this is not dessert. This [87:31] sardine can is not dessert. [87:33] >> [laughter] [87:34] >> Isn't that helpful? [87:35] Cuz I often just look at the back of [87:37] labels and I just go straight for the [87:39] carbs and sugar level. Really? Yeah, I [87:41] don't know why. I always look at the the [87:42] sugar level. I think it's cuz I've done [87:43] keto for a little while, so It kind of [87:45] depends though because if you're looking [87:46] at like carbon sugars for a pack of [87:49] table sugar versus [87:52] I don't know, like a protein shake. [87:54] Yeah, protein shake. [87:56] I mean, it's it's a helpful place to [87:57] look. That's also where I look. Because [87:59] carbs carbs and sugars will tell you a [88:01] lot about what the food is going to do [88:02] to you. But also, it depends on the [88:04] ratio, right? If there's a lot of [88:05] protein also, then having carbs in there [88:08] is not going to create that big of a [88:09] glucose spike. If it's a product that [88:10] has just carbs, then yes. A lot of [88:12] people look at the calories. Yeah. [88:14] Calories are a very bad way of assessing [88:17] a food. [88:19] Cuz two foods can have the exact same [88:20] number of calories and be completely [88:22] different in terms of what they do to [88:23] your body. So, an avocado and a donut, [88:26] both 200 calories, [88:29] vastly different impact. It's like [88:30] saying two books are the same because [88:31] they have the same number of pages. [88:34] Mhm. [88:35] Calories and pages tell you nothing [88:37] about what's inside the food or inside [88:38] the book. [88:39] We have to learn about molecules, which [88:40] is why your reflex of going to carbs and [88:42] sugars is much smarter because you're [88:45] seeing what's actually going to happen [88:47] when you eat the food. For example, [88:48] avocado and donut, the avocado, [88:51] mostly fat, fiber, going to keep your [88:53] glucose levels nice and steady, going to [88:54] give your food healthy fat your body [88:56] healthy fats. Donut, mostly sugars, [89:00] is going to create a big glucose spike, [89:02] inflammation, aging, crash, cravings, [89:04] fatigue. It's going to have vastly [89:06] different impact on your body. [89:08] So, only looking at your diet through [89:09] the lens of calories is very bad idea. [89:13] Because two diets can have the exact [89:15] same number of calories and you can have [89:17] a completely different experience of [89:19] life depending on what you're actually [89:21] eating. Hm. [89:22] And what's your [89:24] diet generally? Like what time do you [89:25] eat in the morning? Do you do fasting or [89:27] anything like that? So, no, I don't do [89:29] fasting. [89:30] So, I'll have breakfast in the morning, [89:31] always eggs. Right now my my current [89:34] kick is a bacon and egg quesadilla. [89:36] Super good. [89:38] Um with coffee, always with whole milk [89:40] that I love. Then for lunch, I'll have a [89:42] veggie starter if I'm having some [89:44] carb-heavy lunch, or I'll have like a [89:47] collard green chicken wrap with avocado [89:50] and peppers. Mhm. [89:52] After lunch, I always usually have [89:53] something sweet because I love sugar. I [89:55] love sugar. So, I have like some [89:57] chocolate or a nice cookie that I had, [89:58] and then I'll try to move my body if I [90:00] can. This is the main thing I can get a [90:01] bit difficult. And then the evening is [90:03] when I have most carbs. I love [90:06] having rice or pasta at night. It just [90:08] makes me feel cozy. What time? [90:11] As early as I can. I'm very un-French in [90:13] that way. If I could have dinner at 5:00 [90:14] p.m., I would. [90:15] Um but I would have no more social life. [90:18] >> [laughter] [90:18] >> So, [90:19] maybe after my baby's in bed, so like [90:21] 7:30 8:00. And are you having vinegar [90:23] with all that meal? Um it depends. If I [90:26] don't have a veggie starter, yeah. If I [90:27] have a veggie starter, I'll put some [90:28] vinegar on the veggie starter. [90:31] What else are you working on? What's [90:32] next for you, Jessie? One is mental [90:34] health cuz I [90:35] have a deep passion for mental health. [90:37] It's the reason I got into glucose in [90:38] the first place. So, I want to see if I [90:40] can [90:42] start putting together some mental [90:44] health hacks based on studies. It's [90:46] something that's been in the back of my [90:47] mind for a long time, and I'm trying to [90:49] find the time to go there. [90:51] And I'm working on new types of content. [90:54] I'm I'm just endlessly inspired by what [90:57] I'm able to to do and how lucky I am to [91:00] like dream up something and be able to [91:01] to put it together. So, [91:03] lots of surprises coming. [91:05] As you know, we have a [91:07] closing [snorts] tradition on this [91:08] podcast where the last guest leaves a [91:09] question for the next. I do know. And [91:11] the question left for you is, if you [91:13] could make the world a better place in [91:15] one way, what would you change? How [91:18] could you make the most impact? I would [91:21] maybe outlaw food marketing, or maybe [91:24] outlaw [91:25] sugary breakfast foods. Something about [91:29] making very bad foods that are that look [91:32] healthy, making those illegal. It would [91:35] be [91:36] illegal to put any health claims on a [91:38] product. For example, no added sugars or [91:41] vegan or gluten-free. I would outlaw all [91:42] of those to help people navigate a bit [91:44] better. Or if I could have like one [91:45] magic wand to do one thing, maybe I [91:48] would say no more fruit juice in [91:50] schools. [91:51] Even that would be really cool. [91:53] Nine Months That Count Forever, How Your [91:55] Pregnancy Diet Shapes Your Baby's [91:57] Future. What is the What is the closing [91:58] message, Jessie, for [92:00] for pregnant couples and um [92:03] anybody who was [92:05] who was once conceived themselves? [92:07] >> [laughter] [92:08] >> The closing message is pregnancy is [92:10] complicated. The food system we live in [92:12] is complicated and toxic. And this is a [92:15] very simple four-step trimester by [92:17] trimester plan that doesn't require a [92:19] lot of money [92:21] that is going to help you give your baby [92:22] the best foundation during development. [92:26] Do you think there's things from a [92:27] legislation perspective that could be [92:28] done? Yeah. The most important is for [92:30] the system, the support system around [92:31] the moms [92:33] to [92:34] help make it really easy for them to eat [92:38] eggs and sardines and vegetables and [92:40] healthy fats. We have to all support [92:42] moms cuz they're creating the next [92:44] generation. And they they can't change [92:46] the food industry. Things have to shift [92:47] around them to make it easier. I think [92:49] it's also about education. So, for [92:50] example, choline, you know, I said 90% [92:52] of moms are not getting enough. And when [92:54] people run surveys to see [92:56] whether doctors are talking to moms [92:58] about choline, only 6% of doctors are [93:01] talking to moms about choline during [93:03] pregnancy. So, there's also just a big [93:05] information gap somewhere. Things are [93:08] broken in lots of different areas. And [93:09] maybe it's like, oh, moms can't handle [93:11] it, or maybe it's just that doctors are [93:14] focused on very short-term like [93:15] emergency things to manage. Maybe they [93:18] don't have time to talk about nutrition. [93:19] I don't know, but there's a real gap, [93:21] and I'm hoping this book will [93:24] fill it. I'm hoping, like this is pie in [93:26] the sky. Like why don't we prescribe [93:28] Nine Months That Count Forever to every [93:30] parent that gets pregnant? This will be [93:33] a very good nutrition guide for them, [93:35] and very simple. [93:36] I have many people in my life that are [93:38] currently pregnant, people that are very [93:39] very close to me. And it's funny cuz you [93:42] hear the conversations they're having, [93:44] and it does kind of sometimes feel like [93:45] horoscopes and guessing. [93:47] And no offense [laughter] to people that [93:49] love horoscopes, but it does feel a [93:51] little bit [93:52] sort of pie in the sky thing, yeah. [93:54] >> I don't know. You don't know [93:55] your sign? [93:56] >> I think. [93:57] >> Okay, okay, okay. People be like, I knew [93:58] he was a Virgo. [93:59] >> [laughter] [94:00] >> I'm not really. I'm Sagittarius. [94:02] But it is it's it's [94:04] it's confusing cuz there's so much [94:05] information out there. So, it's [94:06] wonderful to have a manual like this [94:08] that demystifies an area where there's [94:11] just so much information coming at you, [94:13] and there's so much conflicting [94:14] information. And your book is so [94:17] importantly based on scientific [94:19] consensus and and facts and studies [94:22] versus just experience alone. And I [94:24] think that's why it's so important. And [94:26] whenever the time comes that [94:28] me and my fiance are fortunate enough, [94:31] hopefully, to [94:32] have our own baby, [94:34] um we're both going to reread this book [94:36] because it's hard to find books on this [94:38] subject that are so succinct, that break [94:39] it down stage by stage. And you as an [94:42] author of you'll have a wonderful way of [94:44] making things accessible. [94:46] Even in this conversation, you you're I [94:47] don't need to ask you to define [94:49] complicated words, and that's reflected [94:51] in all the work that you do, and all [94:52] everything that you write. So, highly [94:53] recommend. Great book to buy for someone [94:55] as a gift if you've just found out that [94:57] someone in your life is pregnant, but [94:58] also great book to buy for you and your [94:59] partner if you're going through your own [95:01] pregnancy journey or thinking about [95:02] getting pregnant soon. It's also a good [95:04] book to buy for your kids, for all the [95:07] grandparents-to-be out there. It's a [95:09] good book to buy for your kids if [95:10] they're going to have a baby soon. Amen. [95:13] Jessie, thank you. Thank you so much for [95:14] having me, Steven. It's always a [95:15] pleasure. 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