Kind: captions
Language: en
if you do those things and this is all
detail in glucose Revolution you will
fundamentally change the biochemistry of
your body
Jesse welcome to the show thank you so
much for having me I'm excited to have
you and I want to know what are foods
that people like the top foods that
people should be eating that would help
with losing weight and reducing
inflammation
foods that contain fiber so all
vegetables fiber fiber is amazing she's
a superhuman because fiber is incredibly
protective in your digestive system
especially in your gut lining so in the
intestinal walls to reduce any glucose
spikes from foods like starches and
sugars that you might be eating so we
need to use Fiber to our advantage and
because glucose is going to be the
punchline problem because avoiding
glucose spikes is one really efficient
way
to go about making your health better
physical and mental what about fat loss
I know people care yeah so fat loss is
definitely one of the consequences of
keeping your glucose levels steady
however you know my work on teaching
people about glucose is not a diet and
its primary objective is not fat loss
its primary objective is to help the 80
odd percent of the population who have
glucose spikes every day avoid those
spikes so that Cravings reduce hunger
reduces energy goes back up you feel
better your body your mind are thriving
the common consequence is fat loss but
that's not the primary angle that we're
going after we're going after Health
First
and is that because you are more
concerned about how people feel than how
they look is that why because you're
going out of your way to be like it's
not about fat loss people love that fat
loss I know they love it but I think
there's a few things here like the
amount of fat you have on your body is
not a very good representation of like
your internal health so some people who
are not able to put on fats yeah some
people who are not able to put on fat
will develop type 2 diabetes earlier on
because fat is actually protective your
body puts on fat to protect you every
time you have a glucose Spike so very
rapid increase in blood sugar
concentration your body wants to get
that level down your body does not want
to keep you in a state of elevated
glucose because that leads to
inflammation aging insulin like it's
just a nightmare so your body has a few
techniques to take the excess glucose
and store it away to protect you and it
puts the excess glucose in your liver in
your muscles and in your fat cells so
your ability as a human to grow all the
size and number of your fat cells is a
very good indication of how quickly
you're going to develop type 2 diabetes
if you can put on a lot of weight if you
can store that glucose away into fat
cells for a long amount of time you're
going to be protected for longer if you
are for example of Asian descent and you
have a hard time
growing the number and size of your fat
cells your glucose is going to be
elevated faster and that's why we see a
lot of people who developed type 2
diabetes who are actually not that fat
but they have really high glucose and
insulin levels just because they
genetically cannot put on fat too
quickly so
fat gain is actually your protection so
that's number one I understand people
want to lose fat and that's a totally
okay thing to want to do but the way
we're going about it often you just snap
back you lose a bunch of weight you snap
back right because you're doing these
extreme things like cutting calories
really excessively or doing crazy diets
if we look at our glucose levels and we
eat in a way that balances those spikes
a few things happen one we reduce how
many Cravings we have cravings are a big
barrier to Fat Loss because people
get these intense feelings for why I
really want to eat a cookie then there's
a whole cycle of guilt and shame and
just the whole thing is like quite
damaging second when you balance your
glucose levels your hunger hormones get
tamed so you're no longer hungry every
90 minutes third thing when you balance
your glucose levels your insulin levels
come down and in order to lose fat your
insulin levels have to be down so what I
see in my community and the readers of
my book is that when they focus on
glucose first they sort of naturally
lose fat as a side effect as a
consequence but the primary objective is
I want to feel better now
I want to stop getting this chronic
fatigue I want to get my mental health
back in shape I want my sleep to be good
I just want to feel better and also I
want to feel connected to my body that's
really the primary angle some people
come at it for from like my skin is bad
I want to get my skin better other
people come at it from I'm having
hormonal issues like PCOS erectile
dysfunction whatever they get to glucose
they study that and weight loss is a
nice consequence okay so fiber yeah
we're we're going to be eating fiber
we're going to protect the gut lining
we're going to slow the absorption of
glucose so that we're regulating our
glucose response what are some other
things that we should be eating protein
is really important it's it helps your
body's digestion go a bit slower so if
you eat protein with carbs the carbs
will get more slowly into your intestine
and then slower into your bloodstream as
well healthy fats also important so
basically you need to be thinking I need
to eat vegetables I need sources of
proteins sources of healthy fats and
then starches and sugars which are the
ones that contain glucose they're fine
to eat but therefore taste therefore
pleasure they're there because they're
cheap to eat they're everywhere we like
them they're a nice social activity to
make a big plate of pasta for your
friends but they're really just mostly
for pleasure purposes and so the problem
we're having these days in our society
is that most people are eating just
starches and just sugars right because
it's cheap it's available it makes you
feel pleasure in your brain but as a
result their glucose is completely all
over the place so I'm not in the camp of
like completely cut out starches and
sugars I think that's unsustainable for
most people I don't think that's very
fun because I love pasta and chocolate
cake and I do not want to give it up so
what I teach people is these nice
principles that allow you to still eat
the starches and the sugars with less
impact on your glucose and your health
so maximum pleasure minimal impact on
your body and your mind what about I've
heard you talk a lot about vinegar which
I've never really made my radar until
reading your book why vinegar so it's
really fascinating Tom so when I first
came across these studies I was like
this must be a fad like this must be
another like internet Wellness Trend
like I just was very very skeptical
turns out there are quite a few like
good randomized control trials showing
that if you add a tablespoon of vinegar
at the beginning of a meal you can
reduce the glucose Spike of that meal by
up to 30 percent without changing what
you're eating it's shocking it is
shocking but is it really that shocking
because in many cultures around the
world we've been having vinegar for a
super long time in Egypt like ancient
Egypt they would make vinegar teas for
people who had diabetes in Iran they've
been making apple cider vinegar for
Generations you know it's like a it's
just part of culture so now we're
understanding the scientific explanation
for why it's helpful but I think all of
these things we've known culturally for
a long time but now we're able to see
like how it actually affects the inside
of the body how does it what's it
actually
I'm assuming it has something to do with
glucose it does so
um in vinegar there's this molecule
called acetic acid
acetic acid is the thing that does the
work so acetic acid does two actually
three main things
the first thing is that in your stomach
acetic acid inactivates Alpha amylase
which is an enzyme that breaks down
starches into glucose so vinegar slows
down the action of this enzyme therefore
slowing down how quickly starch gets
broken down into glucose molecules
and so that means that glucose gets into
your intestine more slowly which is what
we're here to do right we want to reduce
the speed velocity of the glucose
getting into your bloodstream second
thing that acetic acid does it goes to
your muscles and it tells your muscles
to soak up glucose as it arrives into
your bloodstream I wouldn't say it's
mimics exercise but it kind of tells
your muscles to soak up glucose more
actively as if they were Contracting and
third thing acetic acid goes to your
mitochondria and tells your mitochondria
to burn more fat so you have this
amazing little molecule that acts
instantly by the way like it's not
something that you have to build it up
over weeks like if today your next meal
you just add a tablespoon of vinegar to
it or you drink it in a tall glass of
water it will have an impact on your
glucose levels right there and then
so okay now that we know the the broad
swath of things that people should be
eating actually before we go too far
down the vinegar thing
let's talk about food timing that's one
of the big punch lines of your book and
it ties directly into what we just
talked about which is the what you
should eat
but even the order in which we eat
things can have similar impacts to the
things you just talked about so walk me
through how do we change up the order
which by the way since I know the
punchline I will say I actually did this
today yeah yeah I was like oh my God I
can't believe it has this kind of impact
so how did you feel this is one I think
no different because I eat so clean
already so it wasn't a big departure for
me so it was instead of eating protein
and vegetables I I don't want to give it
away so anyway
I know it's terrible okay so in the
scientific studies here's what we see we
see that if we eat the constituents of a
meal in a specific order we can reduce
the glucose bike of the meal by up to 75
percent without changing what we're
eating God this so like these numbers
are really yeah impressive yeah so we're
not changing what we're eating but if we
change the order we reduce the spike so
significantly which means less
inflammation less aging you know better
hormone balance I mean we just feel much
better so the correct order is
vegetables first
proteins and fats second and starches
and sugars last the Sugar's last thing
makes sense you know dessert is always
usually last and actually when you think
about it the vegetables first thing
culturally like this has been happening
for a long time especially in Europe
like in France we have
kurite's antipasti in the Middle East
you know they often have herbs by the
bunch on the table before the meal
starts and the reason this works is
because of the that fiber in the
vegetables so the Fiber goes from your
stomach to your upper intestine and
there it kind of deploys itself like a
Transformers onto the walls of your
intestine and mixes protective mesh this
protective barrier kind of like this
gooey gooey kind of thing did you ever
read the book The fiber Menace no
foreign
so all of this stuff gets really
interesting very complex one minute it's
bad the next minute it's good so it's
always hard to figure out what the sort
of final word is but the the fiber
Menace is a book that's like hey all
these things about fiber that you think
are good are actually bad like even
thinking about
as I go through your book I'm like this
is really effective for people if you
can't get them to stop eating a modern
diet
but if you could get them to stop eating
a modern diet like just no starches no
sugars yeah exactly like don't eat
sugars or eat sugar or eat um like
berries and things where from an
ancestral standpoint we only would have
been able to eat a lot of fruit like in
the fall right before we need to fatten
up for the winter it's right so we
actually want to get fat and so it's
like does fiber work because it's good
for you and it's like Nature's way of
saying hey you can have your cake and
eat it too or is it actually causing a
problem it's stopping the digestion of
things you're eating it's creating a
barrier that's stopping you from
absorbing nutrients and it just so
happens that since most people have
access to so many calories and they're
eating the wrong kinds of calories for
the most part that fiber sort of
accidentally will help you but in
reality it's creating problems now again
that's not necessarily what I believe I
don't know what to believe so my thing
is I and I think actually I'm gonna
weigh and see your processing which I
like I actually really I like I really
like what you're saying because fiber is
only really useful in the context of
other bad stuff that you're eating well
I don't want to say bad but like other
things that could cause problems okay so
people can throw the shade at me okay
cool so imagine like you take a piece of
fruit right so fruit has a bunch of
glucose and fructose in it fructose is
not something you want a lot of
interesting diet exactly but since
there's fiber in there it's less bad for
you and actually if you look at
ancestral fruit from like millions of
years ago they have way more fiber in
them like way way way more there's a
photo in my book showing ancestral
banana versus banana these days it has
been bred for centuries you know wolves
into Chihuahuas and social bananas into
these things so the fiber is helpful
today in modern fruits because it helps
combat some of the bad side effects of
eating so much sugar but I kind of I
think I think you have a really good
point it's like
fiber first is only really important if
you're gonna eat starches and sugars
later right if you're in a context of
already not eating much starches and
sugars the order is much less important
okay so going into glucose so this is my
I'm obsessed with glucose so I I come
from a morbidly obese family I used to
be about 60 pounds heavier than I am now
and I remember when I first got married
Lisa hates when I tell the story so I
want to be very clear my wife has always
loved me supported me has been amazing
but there was a period in our lives
where she was very nervous that I was
going to have very poor habits and end
up with a physique that was moving in
the wrong direction and so I was eating
less than I'd ever eaten I was hungry
all the time and I was getting fat
and I was like what is going on because
I was doing a low-fat high carb diet so
you felt like [ __ ] crap felt terrible
I was wildly inflamed of course I didn't
know that wouldn't have even known to
use that word correct and it was not
good and so thankfully at that point I'm
like whoa I know where this leads
because of my family's struggles I
really need to learn about nutrition at
first of course I attack it from an
exercise standpoint I'm just trying to
exercise my way there as I'm sure this
audience has heard a thousand times you
can't outrun a bad diet so it was like
that wasn't really working but that
actually did show me that I could put on
muscle which is quite exciting and going
through that and starting to learn about
this thing at the time Atkins and low
carb and I was like okay let me try this
thing it was transformative it was total
[ __ ] misery clicking over to where I
was no longer addicted to sugar and so
that took about three weeks I remember
Lisa and I getting in a huge argument
because I was like if I eat a cookie
right now I'll feel better better and
she's like they need the cookie but stop
complaining and I was like oh man but I
really want to get to the other side of
this and so I didn't eat the cookie and
it it took three weeks but I woke up one
morning and now I would know what I was
doing is burning ketones
but I just felt like whoa I feel
different all of a sudden I don't feel
like anything is missing I don't have
this weird relationship to hunger and it
was literally one morning I woke up and
just felt radically different so you had
stopped cold turkey all carbs a hundred
percent
other than vegetables but like not
starchy no potatoes like broccoli green
beans that kind of stuff wow and so and
that's one thing I'm gonna see how many
people I can piss off right now so I
think that people often
they like they will get triggered by me
saying uh Hey wearing a continuous
glucose monitor is awesome I think
everybody should do it I've even heard
you say that maybe not everybody should
wear one I'm like people should wear one
at least for like a month to see how
what you eat does to you and if you're
willing to experiment you will find the
PATH forward it won't be fun people can
I can predict all the things that people
are going to hit in terms of if you've
got gut issues which I've been through
with my wife here's what that's going to
look like if you are addicted to Sugar
here's what that's going to look like
here are all the places that Sugar's
hiding you're gonna have to figure all
that [ __ ] out and then by the way you're
gonna have to start judging how it
impacts your body because there's no one
size fits all it's going to be different
for everybody so what like you were
talking about people I would call skinny
fat where they don't have the adipose
tissue but they have all the biomarkers
of somebody that is has a terrible diet
for those CGM that continuous glucose
monitor piece I would say two things I
would say one if you're going to wear a
CGM and you're listening to this buy my
book glucose Revolution and read it
because it will give you the context
that will allow you to understand what's
happening and make the changes
what is the context the context is what
is glucose
how why these glucose spikes you're
seeing are harming your body okay what
are they doing on the actual biological
level like what's happening
second 10 really simple principles that
allow you to avoid these glucose spikes
without needing to go cold turkey like
you because you're hardcore and then
third what are the pitfalls to not fall
into because if you wear a CGM and
you're just optimizing for your glucose
you could actually
drink a [ __ ] ton of alcohol
eat a bunch of unhealthy fatty foods and
stop exercising because you're going to
see that if you do those three things
your glucose levels are flatter so
that's a brilliant point so yes it's
important it's an amazing lens through
which to understand your body and it's
really it's really powerful but you need
to do it right because you can do it
wrong like I did vegan wrong when I was
younger and I only ate pasta and Oreos
like I did yeah because they're vegan
right pasta and Oreos it looks horrible
I'm shocked and then I did keto I did
that completely wrong my period stopped
like whoa on keto yeah because in a
female body these extreme things have an
impact on your hormonal system so this
is why people don't test on you P.S
absolutely and that's why so many of
these studies on fasting on whatever are
done on males because hello males have a
24-hour hormonal cycle we have a 28 day
hormonal cycle very different situation
way too complicated okay so let's take
these one by one that's fascinating okay
so what is glucose so glucose is your
body's preferred energy source you
mentioned ketones earlier Ketone is also
a great energy G Source but glucose is
going to be used first if it's there
basically every single cell in your body
uses glucose for energy so my hand cells
are using glucose finale to contract
your brain cells are using glucose to
think and look at me and speak your
heart cells are using glucose to pump
okay your body needs glucose and
preferably runs on glucose
every single living thing on this planet
also runs on glucose from Plants to
dolphins to humans
plants oh yeah so plants are the ones
that bring glucose to the Earth they're
uptaking glucose from the soil
no they're creating gluten they create
glucose from photosynthesis so create
yes so I guess that needs to be
self-evident that they are glucose they
create and they are it and they burn it
so if we didn't have plants we wouldn't
have life plants because their version
of ATP so glucose is burned to create
ATP so they create ATP as well yeah
absolutely all living things do so
plants through photosynthesis fix the
carbon of the air and turn it into
glucose molecules and then this glucose
is turned into fiber it's turned into
fructose it's turned into other things
it's burned for energy it's used as
building blocks to make the plant when
you look at a tree that's glucose that
was made out of glucose from the air and
then turned into stuff that's so weird
so weird and so every living thing runs
on glucose or is glucose paper is
glucose in my book I say if you're
reading this book on paper you're
reading a book about glucose printed on
glucose yeah so that's true it's so
fascinating and so we humans we can't
photosynthesize right I mean we could
try but it doesn't work we need to get
glucose to food
so we usually eat foods like starches
and sugars to get glucose to our body
but
when you think about a dolphin for
example a dolphin doesn't eat pasta and
cake so how does a dolphin get the
glucose that it needs to make its
organism function well if you don't eat
glucose your body will make it from
within so when you completely cut out
all glucose sources from your diet
some parts of your body are going to
start running on fat on ketones but the
parts of your body that need glucose are
your body is going to make glucose from
within from the protein and the fat
you're eating so that's how dependent we
are on this thing that if we don't eat
it we make it from inside
okay so
um but as we understand that part of the
equation what I want to ask is why if if
it is so necessary why is it also so
toxic
fantastic question so imagine I gave you
a plant and I was like Tom take care of
this plant for two months please you
would take that plant and you would know
that you have to give the plants some
water every day for it to survive right
you would give it a bit of water but if
you give that plant too much water
that plant is going to drown and I'm
going to come back after two months my
plan will be dead and I'm going to be
pissed off
just like plants need some water but too
much drowns them a human being needs
some glucose but too much glucose causes
issues which is kind of not intuitive
because you would think well if it gives
my cells energy I should just give them
as much energy as possible by eating as
much glucose as possible I certainly
wouldn't it so that part I get so no I
wouldn't think that just more more okay
more but knowing the punch line about
glycated tissues I'm like uh like it
just seems overly reactive and toxic if
it's useful walk people through you've
said that glycation basically is aging
that they're the same thing
walk us through that okay it just seems
so bizarre that this thing that I have
to have that I'll make on my own if I
need to is also the thing that's killing
me 92 percent of people that set a New
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right guys now back to the episode
that's a that's an extreme way to put it
but yes it's gonna cause issues at high
doses it's going to cause issues when
those glucose spikes get to levels that
are too high is it only if it spikes
it's not right no matter what if a
glucose molecule bumps into something it
sticks to it forever yes it is now
damaged and I have glycated kind of like
a piece of toast yes stealing your words
yes but your cells regenerate right so
it's glycated forever but then those
cells can die those molecules can be
recycled the problem is when there's so
much glycation or so much inflammation
that your body can no longer neutralize
and like take care of it you know what I
mean it's like we all have cancer cells
within us but normally our body is able
to see oh that one's not good we're just
going to throw it away and make a new
one the problem becomes when the cancer
cells are just multiplying multiplying
multiplying and your body can't do
anything about it anymore it's kind of
the same for glucose there's a lot of
stuff happening in a body all the time
like every second there's billions of
molecules going through each of your
cell membranes this is like
mind-boggling so there's a sort of Base
state of glycation happening and that's
normal aging but then the problem comes
when there's too much of it happening
too often
so to get back to what you're asking
like what happens in the body
there are three main mechanisms that
take place underneath our skin that are
important to know about when it comes to
glucose spikes
so the first thing that happens when
your glucose spikes too high to a level
that is not healthy for your body is
that your mitochondria so the little
organelles in your cells that make
energy they become overwhelmed your
mitochondria are actually in charge of
turning glucose into energy they want
some glucose to be able to make energy
but if you give them too much glucose
they go on strike they're like I cannot
I cannot today this is I just can't it's
too much too fast for them to handle so
they just shut down
your mitochondria is shutting down then
produces free radicals in your body
these free radicals lead to oxidative
stress lead to inflammation that's one
of the main pathways
the second thing that happens is the
glycation thing you just mentioned so
from the moment we're born we're slowly
glycating we're slowly aging it's kind
of like cooking when you're fully cooked
you die we can't I love that you said
that with a smile it's true when we're
fully cooked we die and that's okay
that's just part of you know
The Human Condition
We Can't Stop glycation although many
people who want to live forever are
trying to stop please but we can slow it
down or speed it up and every time we
have a glucose bike we're speeding it up
that's really the punch line it's not
like let me ask you if we had the same
amount of sugar go through our system
glucose go through our system
but in one case I like gobble it all in
the morning and it's massive Spike and
then nothing for the next you know 23
hours and 49 minutes uh and then in the
other one it's either through eating
fiber and vinegar and doing the things I
need to do to slow it down or just
because I really spread that [ __ ] out
which of those is going to age me faster
same amount of glucose the spike
interesting so we know that we know that
yeah we know that so these spikes are
the most harmful to your cells and the
first ones actually that suffer the most
from these spikes just just so you know
are the cells that are lining your blood
vessels so those
the what's been studied is actually in
those particular cells like what's worse
and what's better a very rapid increase
in a very rapid drop or something more
steady same quantity but just steadier
over time
the spikes are what's causing the most
damage it was causing the most the
variability is really the issue here and
so all the hacks I share are actually
acting on that particular thing I'm not
telling you you have to cut out the cake
and the pasta and the whatever I'm
teaching you
really easy tips that allow you to
spread the glucose release out so that
you have fewer consequences on your
health
and you know these big spikes we also
feel them consciously like we can feel
really jittery and anxious when we have
the high and then that crash that crash
activates the creating Center in your
brain Tom and your brain then tells your
mind you must eat something sweet right
now it makes you tired and makes you
hungry like it's just the spike in the
drop of the bad news it is the fatigue
because the variability in the blood
glucose triggers a lowering of the rate
of creation of ATP like is the
mitochondria actually slowing down
because you really do feel like for real
tired like I'm gonna fall asleep
and that's why I was surprised that um
going keto you said you did it poorly
but keto for me changed everything yeah
because when I went keto I I had a
different relationship to hunger it
wasn't that I didn't get hungry it was
that it didn't make me fatigued or
cloudy headed or frustrated I'm just
like oh I'm hungry I want to eat you
know how I felt when I was on keto I
felt like
aggressive like I felt like an animal
like Angry oh no no no no no no like
it's as if my brain switched into like a
I'm gonna [ __ ] like Crush everything
yeah it felt it felt very different to
my normal personality it was like nice
why I I think it's just burning fat
instead of burning glucose it to me I
was like maybe this is what it feels
like when you're a man and like you're
running on you're you're fasting and you
have to go like kill the [ __ ] Mammoth
or I don't know I don't know for me it
felt like a different personality it
felt very like um
like animalistic almost I was not in my
emotions anymore I was just like
that is fascinating don't cross me or
I'll [ __ ] bite you like that that's
how it felt to me but not hangry from a
very different place from a place of
like just like aggression masculine
energy that is utterly fascinating I've
never heard that before I've never told
that to anybody before I'm really
curious to see if it influenced your
testosterone levels or something it's
possible because my period stopped yeah
so um I am you know I have very regular
Cycles I'm super healthy but then when I
did that and I was young I was probably
21 or something I just didn't have a
period anymore just stopped for like
four months and I was like and it came
right back as soon as you went off well
no it didn't come right back like it
came back probably two weeks after did
you lose fat
no I mean I was I was like I just was
like this you know I didn't have much
fat Mass
um but I didn't need to sleep very much
so I would just go to bed wake up five
hours later when now I need nine hours
didn't have my period anymore I felt
like an animal
um I just it just was like a experience
just to show you how powerful it is when
you change what you eat so that was too
far for me like I don't want to be I
don't want to live there yeah but it was
such an interesting experience and for
you such a different experience right
for you it's like Bliss for me this
information and these hacks for me
that's Bliss I feel amazing amazing
energy no Cravings level-headed happy
but the keto thing
that's really interesting so keto is the
one thing that I would say is as close
to Universal that's not true the closest
thing I will say everybody should try is
cutting out sugar
um after that and nothing works for
everybody but after that I would say
keto is something everyone should try
now like you if it takes you somewhere
that you don't want to go fair enough
but yeah in terms of something people
should experiment with for the cutting
out sugar thing I agree with you like I
think sugar really is just for pleasure
like there's no benefit to eating sugar
but I think for most people cutting it
out cold turkey is really painful
challenging stressful so I kind of
encourage people to to take a step
before that which is you're probably on
a sugar addiction roller coaster every
single day of your life so step one like
use my hacks so you can still eat sugar
without creating the roller coaster so
you're still getting the pleasure but
you're not triggering these cycles of
Cravings that you're on day in day out
and all of a sudden you'll see you'll
get some distance and you don't really
crave sugar anymore so it's much easier
to stop it
a lot of people their body is burning
glucose constantly
and they are dependent on getting
glucose every two hours they feel really
shaky they're like oh my God my blood
sugar is low you know I told the story
in the book that freaked me out that
there was a woman who would not go to
things if she wasn't going to be able to
eat every 90 minutes or whatever she had
so for this book I interviewed a bunch
of people and got all their stories and
it was amazing but uh one woman
she needs to have snacks in her purse
constantly while she needed to like if
she was invited to something she would
have to time okay am I going to be able
to leave and get back to my car and eat
in the middle of the event or am I going
to find myself without food for two
hours
she was on this roller coaster this
addiction you know of like Spike
hypoglycemia Spike hypoglycemia every
cell in her body was just burning
glucose she had no metabolic flexibility
she had no ability to start burning fat
for fuel
when you cut out carbs entirely and if
you've been on this glucose addiction
for a long time your body will take a
week two weeks to be able to switch over
to burning fat and that two weeks is
really painful
right and that's probably what you went
through
so you can do it you can go cold turkey
or you can sort of ease yourself into it
a bit better using my hacks Etc so you
teach your body to burn fat again you
get back some of that metabolic
flexibility and then you know a month in
if you want to cut out sugar entirely
it's not going to be hard you're no
longer going to be controlled by this
craving Center being activated every 90
minutes in your brain it's a very
different experience walk people through
that protocol if you want to ease your
way into it and not do the White Knuckle
approach that I did okay the protocol
would be
start with your breakfast so change your
breakfast first go from having a sweet
breakfast that is just starches and
sugars to having a savory breakfast
built around protein you can keep
starches in your breakfast for taste
like bread for example and if you want
something sweet have whole fruit okay
what would you recommend it's
interesting that you recommend fruit
what would you recommend for I didn't
say I recommend it I didn't say I
recommend it I say if you want to eat
something sweet at breakfast because
you're used to it have whole fruits
because fiber is there so it's less
glucose Viking for breakfast I'd
recommend a high protein breakfast
so I love omelettes with feta and
tomatoes you know things like that
ultimately like starting your day with
protein is the best thing you can do but
in order to get people there you have to
go through a few steps protein or fat
and protein
protein first some fats as well is
really a good idea the protein egg
whites better than full eggs no no
that's been that's been debunked super
long time ago we don't have to worry
about eggs anymore
many people listening to this will be
surprised to hear that so for a long
time we thought that
if you ate something that had
cholesterol in it it would lead to high
cholesterol in your blood and people
also thought that oh high cholesterol is
bad it's going to give me a heart attack
those two pieces have been debunked one
we now know that when you eat something
that has cholesterol it actually doesn't
really turn into cholesterol in your
blood
second we also know that having high
total cholesterol is not a good
predictor of heart disease half of the
people who have a heart attack have
normal levels of cholesterol really Yes
actually didn't know that yeah so we now
know that what's more important is your
LDL type B which is a specific particle
size of cholesterol that's the bad stuff
and we also know that inflammation in
your body and in your blood vessels is
much more predictive of heart disease so
C-reactive protein is a great test to do
that actually predicts heart disease way
better than total cholesterol does so
that's the piece in the blood the food
thing we now know that one of the worst
things to eat that actually makes this
bad cholesterol is fructose
it's sugar that is a much bigger driver
of this cholesterol type than eating
foods that have cholesterol on them as a
result if in the morning you want to
have eggs totally great idea so first
part of the protocol and this is the
only part where I ask people to change
what they're eating is going from a
sweet breakfast to savory breakfast
because most people eating like cereals
and stuff most people are eating um
fruit juice maybe some bread Jam cereal
for sure
most people eat starches and sugars for
breakfast
then maybe they buy a muffin or pastry
or croissant or you know something like
that or maybe they just have a coffee
with sugar in it
most people start their day like that
the thing is if you create a big glucose
Spike at breakfast it actually controls
your entire day your entire day turns
into this roller coaster and if you've
never had a savory breakfast and you've
spent your entire life having a sweet
breakfast you have no idea
how much of a different world it is when
you start your day with Savory Foods to
me it's like in the movie you walk
through the mirror to the parallel
universe like that's that's the power of
switching your breakfast and not having
a glucose bike at breakfast
so that's step one and then I would say
start eating your food in the right
order when it's easy you don't have to
be drastic crazy about it like when it's
easy add a plate of vegetables at the
beginning of your lunch and dinner add
some vinegar to it you can still eat
sugar it's not a problem but if you eat
sugar have it as dessert after a meal
instead of on an empty stomach and then
use your muscles after a meal for 10
minutes if you do those things and this
is all detail in glucose Revolution
you will fundamentally change the
biochemistry of your body and you're
going to help your body Thrive and your
body and you are going to become
Partners in helping you live your best
life
about 80 of the population has these
glucose bikes Tom and not just diabetics
I used to think glucose was just
relevant for people with diabetes most
people still think that this is what I'm
sharing now the science this
cutting-edge science is showing us that
every single person is going to benefit
from this it's easy it's gentle it's fun
you feel amazing like what else so is it
really that simple so we've got
um don't eat the sweet breakfast yeah
get your protein maybe a little bit of
fat eat in the right order you're adding
in some vinegar add vegetables to the
beginning of your meal too and all of
the benefits from your protocol that it
really is that that plus I would say
when you do eat sugar make sure it's as
dessert not on an empty stomach and the
movement after meals is good there's
other hacks in here like putting
clothing on your carbs Etc but you're
gonna have to explain that to me yeah I
will so but if you do these things it's
truly
um
it changes you from the inside out you
know like these spikes your glucose
levels respond instantly to what you're
doing so if you put these four or five
things in place which are not very hard
like things change from within for real
on a cellular level it's like a whole
different world and actually right now
so I'm running a study on people from my
own Instagram community so I have about
like a million something followers on
Instagram now and last week I kicked off
a study and this is now closed and I've
recruited the people but I have a few
thousand people who are going to go yeah
who are going to go through this exact
protocol I mentioned to you so we're
going to start with changing our
breakfast and we're adding veggie
starter we're adding vinegar and we're
doing movement and we're going to do
this over four weeks and I'm measuring
I'm asking them to tell me about their
Cravings or hunger their happiness their
energy and then they're going to report
to me anything that happens so for
example I have a lot of females in the
study who might have hormonal issues
period stuff so they're going to report
that a lot of men too are going to
report on performance or whatever they
they see fits I want to start doing more
of these things because so far I've just
been translating other people's Research
into this information that's easily
accessible but now actually I have a
community of people who are really Keen
to just take this to the next level so
that's kind of the future how many
people in your community use the CGM
very few because most people in my
community have a hard time affording for
example my 20 book you know and those
are the people I want to serve first so
I I think
hard to say maybe like five percent of
people who are a CGM less the problem is
they see gems on the market right now
are really expensive you know that like
200 minimum per month uh so very few
people can actually afford them and
personally I think the cgms that are
currently on the market are not yet like
amazing and great for the wellness
audience I think they're still very much
in the biohacker sphere of things which
is totally fine but what would you want
them to change I would want them to stop
focusing so much on the number and give
people like um a summary of how they're
doing that is Human Instead of being
like 85 92 and then the person has to
figure out what the [ __ ] that means
because it's scary
I get messages every day yeah in what
way people message me and they're like
my glucose was at 85 now it's 92. is
that a spike is it bad am I okay am I
diabetic like data without proper
support and reassurance is really scary
for most people who are not super well
versed in you know just devices and data
in general so I would want them to
change that and I still think on the
education piece is a lot missing I think
we could do much much better let's do
some of it right now what would you
because for me the I was startled by how
edifying wearing a continuous glucose
monitor was things that I didn't think
would spike me spiked me the one that
freaked me out this still I get very
enthusiastic about this so obviously I
knew if you exercise you burn glucose
and my wife and I had ice cream and I
was wearing a CGM let me tell you
that'll sober you up real fast about
your ice cream so I'm eating the ice
cream I'm looking at my number on the
CGM it's just going up up up like 100
110 120
140 50 60 175 I was like holy [ __ ] so
now I'm like I'm really starting to get
worried like this is really high and so
I started doing air squats
now I did I did a lot I probably did
close to 300 air squats but my number
you can just watch it coming back down
down down down like as it's not real
time but it's fast like I would say
within
I probably did them over the span of two
and a half hours and over that span of
two and a half hours it dropped right
back down to I think I pulled it back
down into like the 80s it's amazing so I
was like what like I was shocked at how
much I could manipulate that number your
muscles are your best friend in this
glucose world and that's one of the
reasons why I tell people if you're
gonna eat something that's high in sugar
do it before or after you use your
muscles right the best time to eat a
cookie is before you go workouts because
it's not going to have that big of an
impact on your body you're going to get
the pleasure but then your muscles are
going to soak that up real real fast now
do you get the glycation of the tissues
if you exercise and it goes right into
the muscle or
because it's being used by the muscle
like does that not happen so actually
there's another question here which is
sometimes when you exercise you see a
glucose bike have you ever seen that you
were exercising you had not eaten and it
created a glucose by yes but not like a
big spike at least it gets a much bigger
Spike than I do okay because she works
out a lot harder let's start with that
but
so it's your first question like do you
get glycation if it goes straight to
your mitochondria to be used for energy
no that's what's really cool about it
and the second cool thing that happens
when there's a bunch of glucose arriving
in your bloodstream from ice cream for
example usually your body is going to
release insulin to bring that glucose
and store it away the problem is over
time too much insulin is a key driver of
type 2 diabetes okay
if after the ice cream you start
exercising your muscles are going to
update that glucose without the need for
insulin really yes I always thought it
was still using it no so when your
muscles are exercising they do not need
insulin to update glucose which is why
it's so cool
that's really powerful so I'll do that
now if we're going to have like a proper
cheat like if it's the holidays or
something then I'll do and I usually use
legs legs and back just because I mean
they're the biggest muscle Booty Man use
your booty I guess I use my booty I'm
gonna say maybe a little less exciting
for a guy but yes I hear you uh and it
you really can mitigate like really
mitigate the effects something that
might Spike me to 180 190 I can keep to
130 let's say by even doing it before I
eat or what I'll normally do is I'll do
throughout the day that way it's not
like super obnoxious so we'll do a bunch
of air squats leg extensions
um might throw in a little back a little
chest just to like round it out why not
uh it's really it's so cool and so
that's why one of my hacks is this like
10 minutes of movement movement after
your meals
you can actually just go for a walk and
you can like fold your laundry or play
with your dog or do the dishes like even
just that within 90 minutes of the end
of a meal is going to significantly curb
that Spike and so instead of
experiencing the spike having the
inflammation the glycation the insulin
then experiencing the crash which puts
you on that Cravings roller coaster that
we're so familiar with with this 10
minutes you're reducing the spike and
you're flattening the crash so like
you're acting on so many different
powerful levers here to reduce the
symptoms and you feel different you
really do
really different this is one thing I'm
glad you talk about because
so I come from a morbidly obese family
and trying to like convince him this
isn't a moral thing like I'm okay if you
never lose weight I'm not gonna love you
more if you get in shape so this is just
about how do you feel how long are you
going to be around
but trying to convey like you will feel
better and yes without your protocol
anyway it's a little bit brutal getting
to the other side but
it is so worth it you just you feel you
sleep better uh your joints don't hurt
clear thinking more energy it's really
really transformative it is but it's so
hard and I feel like to do the things to
do the thing sometimes when people think
it has to be a cool turkey thing I I
work on helping people change their
behavior in very simple painless ways
you know these hacks I specifically made
them so that they're a no-brainer
they're easy to do they don't require
you any effort and then slowly you start
feeling better and then it becomes this
virtuous cycle you're like whoa I feel
way better today than I did yesterday
let me continue you know because it's
hard to get people to change their
behaviors it's one of the hardest things
like ever until you do it yes because
now that I'm so used to feeling good I
don't cheat Not So Lisa and I used to
cheat a lot like like we would do we
would starve ourselves all week and then
all weekend we would just go bananas and
eat as much junk food as we could fit in
our faces and it was admittedly it had
like almost an orgy quality to it it was
so bombastic and like I would get up
early in the morning and I would drive
to my favorite restaurant to get my
favorite dessert and so it had an
excitement so you could make a Saturday
feel like Christmas Day and there's a
cool thing to that but you end up
feeling so gross that now I don't do it
not because I'm even really worried
about anything it's just I don't like to
feel like that do you remember Tim
ferriss's uh for our body and had that
slow carb diet thing which was kind of
the same thing like six days you eat
cane and then you pig out I did that too
I just wanted to test everything I'm
just super curious and I just felt so
[ __ ] during those days
and I was like oh yep and my
interception like the my ability to feel
the inside of my body is really high and
really good and so if I eat a bunch of
crap and I just do full or do you think
I feel horrible I much prefer like
having a little bit of sugar every day
using my hacks so that I don't get all
the horrible side effects yeah no agreed
and as somebody that wants to live
forever
do you want to live forever yeah for
real so what's your plan the truth is
hitting your career goals is not easy
you have to be willing to go the extra
mile to stand out and do hard things
better than anybody else but there are
10 steps I want to take you through that
will 100x your efficiency so you can
crush your goals and get back more time
into your day you'll not only get
control of your time you'll learn how to
use that momentum to take on your next
big goal to help you do this I've
created a list of the 10 most impactful
things that any High achiever needs to
dominate and you can download it for
free by clicking the link in today's
description alright my friend back to
today's episode I'm gonna die 100 as of
right now there is no other option
but I don't understand people that don't
want to live forever I actually think
that's a
it's the wrong way to view the world so
I get that somebody May
you may face the truth which is as of
right now most people get so sedentary
in their thinking
that they calcify and I think that the
reason because I've often thought why do
humans die like what's the point the
evolution came up with this solution
because we could there are jellyfish
that live forever effectively I mean if
you die a traumatic death you die
traumatic death but they go back to an
embryonic State and they Revitalize and
they just keep doing that for thousands
of years
and we don't why don't we as a species
that has chosen culture as as like our
thing we don't come pre-hardwired with
everything about 50 the other 50 is
total