Pod Insights Moonshots with Peter Diamandis Optimize Your Blood Sugar To Improve Health & Live Longer - W/ Glucose Goddess (Jessie Inchauspé) | EP #86 About this episode In this episode, Peter and Jessie the cause behind blood sugar spikes, the best way to eat, and how to keep you healthy with vitamins.
10:46 | Fighting Sugar Addiction Effectively
36:59 | Veggies First, Carbs Last: A Balanced Plate
57:11 | The Brain-Food Connection: Instant Impact
Jessie Inchauspé, also known as the Glucose Goddess, is a French biochemist, New York Times bestselling author, and founder of the Glucose Goddess movement. She has dedicated her career to making cutting-edge science accessible, helping millions of people improve their health. Jessie holds a bachelor's degree in mathematics from King's College London and a master's degree in biochemistry from Georgetown University. She started her career at the genetics start-up 23andMe as a product lead.
Try Antispike: https://www.antispike.com/
Read her book, Glucose Revolution: https://www.amazon.com/Glucose-Revolution-Life-Changing-Power-Balancing/dp/1982179414
Instagram: https://www.instagram.com/glucosegoddess/
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Transcript 15,178 words · 6 speakers
Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.
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1:00 Speaker 03 Back in the day, it was difficult to find something sweet. And so as soon as we did, it was important to eat as much as we could. But now today, dopamine everywhere. It's cheap. It's at the corner store. It's on the airplane. It's at the train station. So it's really hard to fight that deep desire for the sweet stuff because the dopamine is so addictive.
1:19 Peter Diamandis? Let's just state this upfront. You know, glucose is addictive.
1:23 Speaker 03 So what do we do?
1:26 Speaker 03 I was like, wait, what I'm eating has an impact on my mental health? On my anxiety? On my depersonalization? I was like, what the heck? So that opened very wide the gates of this world to me, and I became fascinated by it. And I helped myself. And then everything I had learned was just so big that I wanted to share it with the world, and that's why we're here. This should not be allowed. Okay, so this is 100% starches and sugars with some really unhealthy oils in there as well. The American Heart Association says that people should not go over 25 grams of sugar a day. And just with one of these, you're getting 30 grams. You're creating the perfect situation for all of your artery walls to become really calloused and to have all these particles lodged under it.
2:08 Speaker 03 And then all of a sudden, it makes a block or, you know, there's a clot that is created and then you have a heart attack. So no bueno. You can turn everything around. Even if you're 85 and you've been eating sugar your whole life, changing today your habits is going to have a positive impact.
2:21 Peter Diamandis? It hugely, quickly.
2:23 Speaker 03 It's never too late, you know?
2:28 Peter Diamandis? Everybody, welcome to Moon Shots. I'm about to interview Jessie Inchowsky, who is known as the glucose goddess. We're going to go to a deep dive in the topic of what you eat, why you eat it, and what you should do about your diet. We don't realize every day that we're being manipulated by the food industry and that sugar is a toxin that impacts your heart, your brain, inflammation, every part of your body. This is a fun conversation, and it's one where just a few of the tidbits, a few of the hacks we're going to share, could change your life. So please, dive in, enjoy this, and remember, sugar,
3:09 Peter Diamandis? it's not, you know, the worst thing in the world. I mean, arsenic is worse, but it really does have huge impacts on our lives. All right, Jessie Inchowsky, the glucose goddess. Let's jump in. Jessie.
3:22 Speaker 03 Hi, Peter.
3:23 Peter Diamandis? Good to have you here.
3:24 Speaker 03 Thank you for having me.
3:25 Peter Diamandis? Yeah, well, I want to just dive in because I've, for some reason, become religious about glucose, and eating the glucose goddess is the perfect way for me to continue that religion. And I'm out there, to everybody who will listen, saying, listen, glucose, you know, sugar is a poison, and you don't realize how much it ravages the body. And the way I think about it is that the human body never evolved to consume as much sugar. As we were evolving in the savannas of Africa, hundreds of thousands of years ago, we didn't have all of this stuff, this frosted flakes and Pop-Tarts, and didn't have anything. I mean, sugarcane entered earlier. Do you think about the evolutionary origins of this?
4:10 Speaker 03 Completely. What I think about also is that, from an evolutionary standpoint, every time we eat something sweet, we get a shot of dopamine in the brain, right? And so that is really our downfall today, because back in the day, it was difficult to find something sweet. And so as soon as we did, it was important to eat as much as we could. But now, today, dopamine everywhere. It's cheap, it's at the corner store, it's on the airplane, it's at the train station. So it's really hard to fight that deep desire for the sweet stuff, because the dopamine is so addictive.
4:39 Peter Diamandis? It's, uh, everybody's looking for the magic pill. Everybody's looking for the cheat. Everybody's looking for, uh, how do I get? That stress relief, that pleasure without having to worry about the downside effects.
4:54 Speaker 03 Totally.
4:55 Peter Diamandis? And it's, and it's tough. I think one of the things I want to talk through is not this moment, but the hacks that you talk through in your book, right? So the glucose revolution, which I've listened to, haven't read, but listened to.
5:07 Speaker 03 Thanks.
5:08 Peter Diamandis? Um, uh, has got so many incredible recommendations on what you can do in everyday life. Um, but before we get down to that journey, how the heck did you sort of come to this? What, what's your origin story here? And I want to talk about this as a moonshot because we're, we're on moonshots. And I think if you were going to say you have a moonshot here, um, is it to educate the world about glucose?
5:33 Speaker 03 Yeah, it's to help people become free from the pharma and the food industry that are, you know, trying to get a lot of money from you.
5:42 Peter Diamandis? Yeah.
5:43 Speaker 03 I think that's, that's what I'm really after, giving people agency freedom so they don't see your processed food and think it's good for them, you know? People are being manipulated a lot.
5:52 Peter Diamandis? I mean, all this food here says, you know, uh, it says organic, you know, and, and.
5:58 Speaker 03 Look, for example, so this chewy fig bar made with real fruit.
6:02 Peter Diamandis? Yes.
6:02 Speaker 03 Right? And so people want to be healthy. So they see this and they think, oh, this is going to be good for me because it's real fruit. What they don't realize is that your body doesn't care if the fruit came from a fig or cane and is now in a fig bar on a Coca-Cola. The molecules are the same, right? So I just want to educate the world, I think. And so that it, it transforms into freedom and agency and understanding.
6:25 Peter Diamandis? Yeah. I mean, one of the things you, you state in the book, I remember is you've got to look at the back label. We'll do that. I want to go through these a little bit because the front label is all marketing.
6:34 Speaker 03 Yeah.
6:35 Peter Diamandis? Uh, it's unregulated marketing, healthy for you, organic, gluten free, you know, all of these things. And then you look in the back.
6:42 Speaker 03 Vegan.
6:43 Peter Diamandis? Uh, vegan must mean it's, you know, sugar free or healthy for me because. So, all right, going back to your origin story. So, how did you start on this journey?
6:53 Speaker 03 Hmm. Well, I started by studying mathematics, okay, and I didn't really know what I was gonna do. I thought I was gonna work in finance or something like that. And then at nineteen, I had an accident that changed my life. I broke my back jumping off a waterfall. So my spine, one of my vertebrae exploded, uh, and I had very intense surgery, lots of physical problems. But most importantly, my mental health started going down the drain. It was terrible. Anxiety, depression, depersonalization. I was completely broken and I was so young, you know? I had no idea what to do to feel better. I felt lost. I felt like, oh, my God, this is gonna be my life now. My health was in shambles. And from that deep state of sort of despair, I thought,
7:38 Speaker 03 if I don't have my health, I don't have anything. It doesn't matter what I'm studying, what I'm doing, what I'm, what vacation I'm going on. If I don't have my health, I don't have anything.
7:48 Peter Diamandis? I love the saying, you know, the man or woman who has their health has a thousand dreams. The man or woman who does not has but one.
7:55 Speaker 03 Exactly, exactly. So I decided to go on this sort of quest to try to get my health back. And that led me to study biochemistry and then work in genetics. Those things were interesting, but they didn't really help me figure out what to do to fix my mental health. And then I came across, kind of randomly, you know, sometimes the universe just pops something on you. Poof. And randomly, or I thought it was random, but clearly there was some universal design here. I came across blood sugar, glucose. I put on a glucose monitor for the first time while working in Silicon Valley.
8:26 Peter Diamandis? So this is when you were at twenty-three and me?
8:28 Speaker 03 Exactly.
8:28 Peter Diamandis? Yeah, I knew twenty-three and me. I was one of the very first spit tests on that.
8:32 Speaker 03 Really?
8:32 Peter Diamandis? Yeah. Um, anyway, so what brought you to a CGM?
8:37 Speaker 03 You know, at twenty-three and me, they were always testing new technologies in-house. So it was just a pilot study. It was just, they were just asking for five volunteers inside the company to test CGMs. And I raised my hand because I thought it would be cool. And then I learned something incredible that changed my life. And now is the reason I do this work. I found that the days where my glucose levels were more unsteady, so more spikes and dips, the worse my mental health was. And the days where my glucose levels were steady, my mental health was better. And this may sound obvious to you, obviously, but to me,
9:08 Peter Diamandis? Hmm.
9:09 Speaker 03 It was, I was like, wait, what I'm eating has an impact on my mental health?
9:13 Peter Diamandis? Hmm.
9:14 Speaker 03 On my anxiety, on my depersonalization. I was like, what the heck? So that opened very wide the gates of this world to me and I became fascinated by it. And I helped myself. And then everything I had learned was just so big that I wanted to share it with the world. And that's why we're here.
9:30 Peter Diamandis? Wow. Uh, I.
9:34 Peter Diamandis? The concept of your glucose, your blood glucose levels. Um, you know, people sort of think of glucose as energy and more energy is good.
9:47 Speaker 03 Right? They say glucose, diabetes, there's, yeah.
9:49 Peter Diamandis? Yeah, and it's, and the realization, and we'll get into this, but it impacts everything.
9:57 Speaker 03 Yeah.
9:58 Peter Diamandis? I mean, just to come up with a quick list, right? So cardiovascular disease.
10:02 Speaker 03 Mm hmm.
10:02 Peter Diamandis? Hundred percent, right?
10:03 Speaker 03 Mm hmm.
10:04 Peter Diamandis? Uh, neurodegenerative disease, Alzheimer's. Uh, meant, we just talked about your mental moods, how you feel. Um, obviously metabolic disease, uh, inflammation.
10:15 Speaker 03 Yeah.
10:16 Peter Diamandis? Uh, what else is on your list?
10:18 Speaker 03 Aging.
10:19 Peter Diamandis? Aging.
10:19 Speaker 03 Vication, hormones.
10:21 Peter Diamandis? Yes.
10:21 Speaker 03 Skin, insulin release, diabetes. I mean, it, it's kind of everything. Even your personality or your mood, even if you don't have a mental health issue, you know, being hangry, having cravings for sweet foods. It's, uh, and, and the reason that impacts everything is because glucose is in, is in you, is used by every single cell in your body.
10:40 Peter Diamandis? Yeah.
10:40 Speaker 03 Right? From your fingers to your liver, to your toes, to your heart.
10:43 Peter Diamandis? Cancer cells.
10:44 Speaker 03 Yes, cancer.
10:44 Peter Diamandis? Yeah, I mean, it, it is the food de jour of, of cancer. Uh, and I, let's just state this upfront, um, you know, glucose is addictive.
10:56 Speaker 03 Well.
10:57 Peter Diamandis? In terms of your, is it cognitively addictive, your desire for it? How do you think about this?
11:02 Speaker 03 Well, I think we need to differentiate glucose that comes from starches, right? So bread, pasta, rice, potatoes, and glucose that is in sweet foods, in real sucrose, sugar, hand in hand with fructose, and that tastes very sweet.
11:14 Peter Diamandis? Mm-hmm.
11:15 Speaker 03 So the sweetness of the, the sweet foods that contain glucose and fructose, that is completely addictive. I mean, that's the dopamine release.
11:22 Peter Diamandis? It's a pleasure center.
11:23 Speaker 03 Completely. It's the same molecule that gets released when you have sex, when you play video games, when you do drugs. Sugar gives this pleasure to your brain that is very hard to resist.
11:33 Peter Diamandis? Hmm.
11:34 Speaker 03 It gives you so much relief. You know, we've all been there, like a long day, breakup, whatever, you get the ice cream out. I mean, come on, you know?
11:42 Peter Diamandis? And then you add, you add some chocolate syrup on it.
11:45 Speaker 03 Totally, and chocolate sprinkles. Yeah, I'm known to do this on a daily basis. But, you know, it, it, it makes you feel better. And today, most of us feel awful. So no wonder we want to have something sweet to pick us up a little bit.
11:58 Peter Diamandis? And it's so easy.
12:00 Speaker 03 Yeah.
12:00 Peter Diamandis? It's just in the freezer. It's just on the upper shelf. It's, uh...
12:06 Speaker 03 And it's cheap.
12:07 Peter Diamandis? And it's, and it's, it feels good, it's cheap, it's accessible, and there's no one there to stop you.
12:14 Speaker 03 Totally, totally.
12:18 Speaker 03 So what do we do?
12:19 Peter Diamandis? So what do we do? I mean, uh, I, I, I want folks, I mean, I, I'm fully aligned with your mission and your vision, and thank you for having such a pure, uh, set of messages. And I think I'm, I've gotten to the point where I'm much more extreme, where I'm just, just say no. Um, and it's a, uh, it's sort of like I am challenging myself constantly to minimize sugar in my life.
12:49 Speaker 03 Do you ever eat sugar?
12:50 Peter Diamandis? I do. But I do it intentionally.
12:54 Speaker 03 Hmm.
12:54 Peter Diamandis? In small amounts. So it's that, it's that square of dark chocolate.
12:58 Speaker 03 Yeah.
12:58 Peter Diamandis? Right. It's that spoonful at a birthday party of the cake just to participate. And you know what? What's interesting for me is the anticipation is much greater than the actual pleasure.
13:09 Speaker 03 Yeah.
13:10 Peter Diamandis? Isn't that fascinating?
13:11 Speaker 03 Fascinating.
13:11 Peter Diamandis? And so it's like, when I take that spoonful of the cake, it wasn't actually as good as I remembered it would be. And so, uh.
13:20 Speaker 03 But the issue is that, you know, it would be great if most of us could just stop at that first spoonful. But what happens generally is that, for example, if you have one of these Fig bars, that's going to create a glucose spike in your body and then a crash. And that crash activates the craving center in your brain. And so 90 minutes later, you want another sweet thing.
13:39 Peter Diamandis? Yes.
13:39 Speaker 03 And then you eat another carby sweet snack and then it just goes on and on. And you're on this roller coaster, this addiction cycle. And that's the, that's one of the issues that I'm trying to help people solve. How can you eat that first chocolate, piece of chocolate, that first piece of cake, without creating the glucose roller coaster that is going to lead to more cravings and more addiction for the rest of the day?
13:59 Peter Diamandis? Yeah.
14:00 Speaker 03 Because not everybody has the kind of mental strength that you have, where you can just say no.
14:04 Peter Diamandis? And I didn't always. I mean.
14:06 Speaker 03 How did you get to that?
14:06 Peter Diamandis? I, it's interesting. Um, uh, it came to me, uh, I run these longevity platinum trips.
14:13 Speaker 03 Hmm.
14:14 Peter Diamandis? Uh, and next time we, we do this on the, on the west coast, on the east coast every other year. And I'd love to have you come and speak it to the community. It's a beautiful group of people. Um, so, uh, I had this gentleman, I'll speak about it later, uh, Guillermo Navarrete. I don't know if you know him.
14:32 Speaker 03 No.
14:32 Peter Diamandis? He's, he's a, he's in the nutrition business, um, down in Miami. And I was talking about my highest risk for mortality
14:44 Speaker 03 Hmm.
14:44 Peter Diamandis? is, uh, is cardiovascular. Cause my dad had atrial fibrillation and had some heart attacks. And so I'm constantly monitoring my cholesterol levels.
14:54 Speaker 03 Yeah.
14:55 Peter Diamandis? And I had gone vegan. Uh, to try and minimize that risk. And he said, Peter, it is not the cholesterol. It's not the meat. It is sugar.
15:08 Speaker 03 Yeah.
15:08 Peter Diamandis? It is sugar, it is sugar. I mean, like, literally, he sat down with me and he like, gave me this incredible case of how it is the impact of glucose in your bloodstream, uh, that is attaching itself to proteins.
15:23 Speaker 03 Yeah.
15:23 Peter Diamandis? And glycosylated proteins that are causing the cardiac disease that leads eventually to ischemia. And, you know, listen, I'm pretty good in science and medicine and I listened to what he said and I was like, oh, my God, you're right. And after, it was about five o'clock on the last day of the program, I sat down and had this incredible pork loin.
15:51 Speaker 03 You're like, fuck it.
15:52 Peter Diamandis? Yeah, exactly. I'm done, I'm done with my, uh, with my butt. I set out and did something with him. We did a 22 day no sugar fast.
16:01 Speaker 03 Hmm.
16:02 Peter Diamandis? And.
16:02 Speaker 03 Does that mean also no fruits?
16:04 Peter Diamandis? It was no fruit.
16:05 Speaker 03 Nothing's.
16:06 Peter Diamandis? It was no high glycemic carbs. It was mostly keto.
16:11 Speaker 03 Yeah.
16:11 Peter Diamandis? But for 22 days, it was a minimization of anything that would become sugar. And the only way I was able to do it and do it with a large group was we had a large WhatsApp group.
16:23 Speaker 03 Support.
16:24 Peter Diamandis? And a support system.
16:25 Speaker 03 Yeah.
16:25 Peter Diamandis? And we would take photos of the meals. We'd share it with each other. And, you know, the impact for me was the mental, um, uh, the mental control that I can choose not to eat this. And I can eat, and over time, and you can speak about this, but probably I can, is your, your cravings go down, your dependency comes down. And I now love my broccoli.
16:53 Speaker 03 Savory stuff. And then you have like a cherry and you're like, oh, it's so sweet.
16:57 Peter Diamandis? Yes, exactly.
16:58 Speaker 03 Right? Yeah.
16:58 Peter Diamandis? So that was the first time. Uh, and it was more just the realization that I could control these cravings. And that it was, the benefits to the community doing this was huge. I mean, in terms of weight loss, I did notice my blood pressure. So I have elevated blood pressure, which is controlled with a small amount of medication. But I didn't need the medication anymore.
17:19 Speaker 03 Yeah.
17:20 Peter Diamandis? And it was, you know, I got my percent body fat and everything into the zone I wanted. And I was like, okay, this is, this works really well. So how about you? How do you think about uh eating sweets? Because you don't go cold turkey, you.
17:35 Speaker 03 No, I'm way too weak for that. I could never, I I try to help people who, you know, just wanna improve and get to a state where their glucose is steadier, their health is better. So the way I see it is,
17:51 Speaker 03 psychologically, it's probably better to not cut out these foods entirely and to say they're off limits, because that can often lead to binging afterwards.
17:59 Peter Diamandis? Yes.
17:59 Speaker 03 You know, so what I recommend is a few key things that help you reduce those cravings so that naturally you're not gonna wanna eat the chocolate ice cream anymore. And the four key things I I recommend generally are savory breakfast. So starting the day with savory food.
18:13 Peter Diamandis? So define that, what would be an example?
18:15 Speaker 03 So savory breakfast is built around protein and it can be, you know, whatever, tofu, eggs, dairy, nuts, leftover fish from last night, anything you want, any kind of protein, because that's really satiating and it keeps your blood sugar really low.
18:29 Peter Diamandis? Yeah.
18:29 Speaker 03 There's this hypothesis that I love that I just learned about. It's called the protein leverage hypothesis. Have you heard of it?
18:34 Peter Diamandis? I have not.
18:35 Speaker 03 Okay, so it states that your body has a need for a certain amount of protein and it will keep you hungry until you give it enough protein. But your body cannot tell you, you know, Peter, give me a steak. It's just gonna make you feel hungry. So until you've given your body enough protein to satisfy its need, you're gonna keep feeling hungry. So that's why the savory breakfast and having protein in the morning really helps for the rest of the day. So example, I don't know, you can make an omelet with some cherry tomatoes and some feta. You could do, I love this new recipe, the avocado accident. Avocado, tuna, hummus, lemon, you know, just bring some protein, put some healthy fats.
19:12 Peter Diamandis? That's funny.
19:13 Speaker 03 You know why I called it that is because I was standing in front of my fridge one day and I was just looking at an avocado, I had tuna, I had hummus. I was like, meh, might as well try. And it turned out really good.
19:26 Peter Diamandis? That's funny.
19:27 Speaker 03 Yeah.
19:27 Peter Diamandis? That's hilarious.
19:28 Speaker 03 So savory breakfast, not sweet foods in the morning. Cause if you have any of like the frosted flakes, the cereal.
19:34 Peter Diamandis? I mean, honestly, uh, you know, I have two twelve year old boys.
19:37 Speaker 03 Yeah.
19:38 Peter Diamandis? And.
19:38 Speaker 03 They love this.
19:39 Peter Diamandis? Uh, they don't eat that one in particular, but you know, the one that they eat are no better. And I try to, you know, instead have eggs or whatever it might be instead. But I grew up on frosted flakes.
19:54 Speaker 03 I grew up on Nutella crepes.
19:56 Peter Diamandis? On Nutella crepes?
19:57 Speaker 03 Yes.
19:57 Peter Diamandis? That sounds beautiful. Uh, so, you know, and for me it was Apple Jacks and Captain Crunch and it's ridiculous. The amount of sugar, it's like we're poisoning our kids every morning.
20:11 Speaker 03 Totally. Absolutely. It's wild. And then at eleven AM you're exhausted.
20:16 Peter Diamandis? Yeah.
20:16 Speaker 03 And I remember being in school at eleven and just feeling these hunger pains, you know, this just pain in my stomach. I couldn't concentrate in class. I wanted food so bad. And that was my glucose dropping from the Nutella crepe.
20:28 Peter Diamandis? Uh, a hundred and thirty calories, uh, we'll talk about.
20:31 Speaker 03 You know what this is to me?
20:32 Peter Diamandis? What is this?
20:33 Speaker 03 This is dessert.
20:34 Peter Diamandis? This is, it is dessert.
20:35 Speaker 03 And so we have to see.
20:36 Peter Diamandis? It's sugar with, it's sugar with sugar.
20:37 Speaker 03 And the problem is recently over the past, you know, fifty years, we started thinking and believing the food industry that we should have dessert for breakfast.
20:44 Peter Diamandis? Yeah.
20:45 Speaker 03 And that's a really good way to start the day.
20:47 Peter Diamandis? So the, you know, the, you say this in, in, in your book.
20:50 Speaker 03 Yeah.
20:50 Peter Diamandis? Again, which I commend everybody, uh, you know, look at the ingredients, they are in percent order.
20:56 Speaker 03 Mm hmm.
20:57 Peter Diamandis? Um, and of course the very first thing is milled corn.
20:59 Speaker 03 Yeah.
21:00 Peter Diamandis? Which turns immediately to glucose. And number two is sugar.
21:04 Speaker 03 Yeah.
21:05 Peter Diamandis? Which is glucose.
21:06 Speaker 03 You know, they're upfront about it.
21:09 Peter Diamandis? Yeah, but they put over here, you know, uh, eight essential vitamins and minerals.
21:14 Speaker 03 And another thing that I think is to be regulated is the use of these cartoon characters because this is very appealing to kids. We should not, this should not be allowed because this is very, very. Enticing for children. Yeah. Marketing to children, these ultra-processed sugar foods is just
21:29 Peter Diamandis? I mean, they really should have instead the skull and crossbones like they have in cigarettes.
21:33 Speaker 03 Yeah. I hope we'll get there one day.
21:35 Peter Diamandis? Yeah.
21:35 Speaker 03 Wouldn't that be cool?
21:37 Peter Diamandis? That would.
21:37 Speaker 03 So total amount of sugars for a hundred and thirty, for one cup, and who has one cup of this? Uh, twelve grams of sugar, right? And thirty-three grams of total carb. I mean, and it's funny because they add here a column that says with some milk to, to make the stats look better. Yeah.
21:57 Speaker 03 So listen, first, first things first, no sugar at breakfast. Like that is, that is just the base of having steady glucose levels.
22:04 Peter Diamandis? It's the worst way to start your day.
22:06 Speaker 03 Yeah, because then you get a big spike, you get a big drop, and then you have cravings, your mitochondria get exhausted, and you just feel awful.
22:12 Peter Diamandis? I don't, I don't even wanna look at Pop-Tarts, but I have to look at the Pop-Tarts here.
22:16 Speaker 03 You know, I've never had a Pop-Tart.
22:17 Peter Diamandis? Uh, I unfortunately have, not recently.
22:19 Speaker 03 How does this work? What is this?
22:21 Peter Diamandis? It's, it's sugar encased in sugar that, that you heat up in a toaster.
22:26 Speaker 03 You heat it up?
22:27 Peter Diamandis? Oh, yes, you heat it up. You make it, make it that much more yumier.
22:30 Speaker 03 And so the inside gets warm?
22:31 Peter Diamandis? Yeah, warm and gushy.
22:33 Speaker 03 And the outside is like crispy?
22:34 Peter Diamandis? Kind of crispy, yeah.
22:36 Speaker 03 Interesting. Who invented this?
22:37 Peter Diamandis? By the way, you can have the box if you want to take it.
22:39 Speaker 03 I'll have to just test it with my glucose monitor.
22:42 Peter Diamandis? What, what, read what it says on the side over there.
22:43 Speaker 03 Okay, it says, um, let's see, which side?
22:46 Peter Diamandis? I don't know.
22:46 Speaker 03 Frosted strawberry proudly baked in the USA. It says, um, straight from the foil, toasted.
22:53 Peter Diamandis? Okay, but what, in terms of its, its ingredients?
22:56 Speaker 03 Ingredients, yeah, okay, let's have a look. Whew. You ready?
23:00 Peter Diamandis? Yeah, I am.
23:00 Speaker 03 First ingredient, flour. Second ingredient, corn syrup.
23:04 Peter Diamandis? Ah.
23:05 Speaker 03 But wait, there's more. Third ingredient, high fructose corn syrup.
23:09 Peter Diamandis? Ah.
23:10 Speaker 03 Fourth ingredient, dextrose.
23:12 Peter Diamandis? Ah, another sugar.
23:13 Speaker 03 Then we got some soybean and palm oil.
23:15 Peter Diamandis? Ah.
23:16 Speaker 03 And then more sugar, sugar and bleached flour. Okay, so this is one hundred percent starches and sugars with some really unhealthy oils in there as well. So this for your glucose levels, this whole thing just breaks down into glucose molecules and creates a massive, massive glucose spike. There are thirty grams of sugar in one serving. The American Heart Association says that people should not go over twenty five grams of sugar a day, and just with one of these, you're getting thirty grams.
23:42 Peter Diamandis? So it's like if you feed this to your child or yourself, it's like here's a plate of poison.
23:49 Speaker 03 Yeah, but it's gonna make the kid have dopamine release, so the kid is gonna feel a bit awake. People often mistake that dopamine release, that like feeling with energy, it's not actually energy, right? It's the pleasure molecule in your brain. But on the inside, when you give your body something like this, your mitochondria are getting tired and stressed and are not able to make energy effectively anymore. So you feel chronically fatigued, you know? Playing with your kids is exhausting, grocery shopping is exhausting, doing anything is exhausting because your mitochondria are broken. So we need to get back to a place where we're feeding stuff that is good for our mitochondria, good for our brain, good for our body.
24:26 Peter Diamandis? It's not, it's not this.
24:28 Speaker 03 No.
24:28 Peter Diamandis? Everybody, I want to take a short break from our episode to talk about a company that's very important to me and could actually save your life or the life of someone that you love. The company is called Fountain Life, and it's a company I started years ago with Tony Robbins and a group of very talented physicians. You know, most of us don't actually know what's going on inside our body. We're all optimists. Until that day when you have a pain in your side, you go to the physician in the emergency room and they say, listen, I'm sorry to tell you this, but you have this stage three or four going on. And, you know, it didn't start that morning. It probably was a problem that's been going on for some time, but because we never look, we don't find out. So what we built at Fountain Life
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25:59 Peter Diamandis? your life, and we provide them to you at our centers. So if this is of interest to you, please go and check it out. Go to fountainlife.com/peter. When Tony and I wrote our New York Times bestseller, Life Force, we had 30,000 people who reached out to us for Fountain Life memberships. If you go to fountainlife.com/peter, we'll put you to the top of the list. Really, it's something that is, for me, one of the most important things I offer my entire family, the CEOs of my companies, my friends. It's a chance to really add decades on to our healthy lifespans. Go to fountainlife.com/peter.
26:43 Peter Diamandis? It's one of the most important things I can offer to you as one of my listeners. All right, let's go back to our episode. Protein, you mentioned protein. So I'm on, the last few years, I've been focused on adding muscle. And I'm 62, so it's like, you know, more of a challenge than anything else. But still, I hit it, I hit my target of adding 10 pounds of muscle last year.
27:05 Speaker 03 Nice.
27:06 Peter Diamandis? And I did that by working out and
27:09 Speaker 03 Lifting weights?
27:10 Peter Diamandis? Lifting, yeah. So I'm lifting a minimum of three, hopefully four times a week. And then protein.
27:18 Speaker 03 Yeah.
27:18 Peter Diamandis? So for me, I'm shooting for 150 grams a day of protein. How do you think about protein?
27:25 Speaker 03 I completely agree. I think it's one gram per pound of body weight. So that sounds like a lot to most people. So I'm 70 kilos, which I think is 140 pounds. I don't know. But basically, that means that I need 140 grams of protein per day. And in one egg, there's eight grams of protein, right? So I need like almost 20 eggs a day. And people cannot believe that. It sounds like so much, but I think we're Chronically under protein and I also lift, you know, and women will think, oh, if I lift weights, I'm going to become super bulky. Listen, I have tried to make this bicep twenty percent bigger for a year and a half. Let me tell you, it is hard and I lift three times a week, right? So don't be scared.
28:04 Peter Diamandis? Yeah.
28:04 Speaker 03 I completely agree. And also your muscles are incredible reservoirs for extra glucose. So if you have a chocolate cake and you have more muscle mass, your muscles are going to soak it up. So you can have less of a spike.
28:15 Peter Diamandis? Yeah.
28:15 Speaker 03 So muscles are amazing.
28:16 Peter Diamandis? Muscles are amazing and you know, there's a huge, there's a direct correlation between longevity and muscle mass. And part of that comes from its ability to store stem cells, its ability to absorb glucose and not get you into metabolic disorders. But the other thing is, you know, when you hit your eighties and nineties, uh, one of the exit plans is fall, break a hip.
28:38 Speaker 03 Yep.
28:39 Peter Diamandis? Pneumonia and that, yeah. Um, so great. I'm glad you you agree. And you know, my protein, I try and one of the things I I know to be true is you can't absorb that much protein in one sitting.
28:52 Speaker 03 Mm hmm.
28:52 Peter Diamandis? And so it's spreading it out through the day. In fact, I used, I'm curious about this. I used to do a significant amount of intermittent fasting. Like I would eat, finish dinner by six thirty seven and then go through one o'clock the next day. Um, and so that I would have eighteen hours off and six hours on. And when I looked at the studies, it looked like intermittent fasting, if you're in in reasonably good health, didn't actually help. And it it was difficult to get as much protein as I needed if I did that. So I gave it up. How do you think about?
29:29 Speaker 03 You know, I think it was such a big trend and I think now we're realizing that we went a bit overboard with the intermittent fasting, especially in women. So a lot of these studies have been done in men, showing that it has a positive impact. But for a woman, fasting for that long is a stressor on the body. And so if you add, okay, let's say you have kids, you have a stressful job, you drink coffee, you do cardio, you do cold plunges, you do saunas, and then you're going to do fasting? That's so much stress for your hormonal system.
29:55 Peter Diamandis? Yeah.
29:55 Speaker 03 And so no wonder, you know, we see women who are trying to do all this stuff and then their body is breaking down, their period stops. Like, we have to understand that fasting is a stressor. So I fast on vacation.
30:04 Peter Diamandis? Hmm.
30:05 Speaker 03 That's, that's what I do. The rest of the time, if I'm working, I always have something in the morning. For example, this morning I went to the gym and Before I went, I had some salmon, some green beads and some rice. I would never work out fasted.
30:17 Peter Diamandis? Yeah.
30:17 Speaker 03 It's just too much for the body. Then I feel like it's eating itself.
30:20 Peter Diamandis? Yeah, I um, I end up with protein drinks. I do kachava.
30:25 Speaker 03 Yeah.
30:25 Peter Diamandis? Which is uh, do you like kachava?
30:27 Speaker 03 I've never tried it actually, but I've heard of it.
30:28 Peter Diamandis? Yeah, it's a plant-based uh, protein drink. It's got about twenty-five grams of protein. And I, this, I'll take a look at this. I love this product and you know, I have no relationship other than my friend produces it. Uh, um, but it has eleven grams of protein. Um, and uh, zero grams of of uh, of sugars.
30:52 Speaker 03 Yeah.
30:52 Peter Diamandis? One gram uh, of dietary uh, fat, of dietary fiber.
30:57 Speaker 03 Hmm.
30:57 Peter Diamandis? So, you know, I don't know what you think about something like this, um, but it's collagen-based protein.
31:03 Speaker 03 Yeah, I think it's fine. I think you can also get protein from Whole Foods, you know?
31:07 Peter Diamandis? Yeah, I mean, for me, it's eggs.
31:09 Speaker 03 Yeah, exactly.
31:10 Peter Diamandis? My favorite is onions, feta and uh, uh, and three or four.
31:13 Speaker 03 Like scrambled?
31:14 Peter Diamandis? Scrambled, yeah.
31:15 Speaker 03 Ooh, that's nice. That's very nice. Yeah, so I'm, I mean, if some people.
31:19 Peter Diamandis? I'm getting hungry.
31:21 Speaker 03 Okay, let's go eat now. Um, no, I think it's great if you wanna supplement with this, but and some people just don't like cooking. They'd rather just mix something. I love cooking. I'm not a big like shake person.
31:30 Peter Diamandis? Yeah.
31:30 Speaker 03 So I'd rather heat up some salmon or some eggs or cheese, you know? But yeah, this looks fine. I mean, the, the ingredients are from collagen, MCT oil powder, coconut oil powder, cacao powder, natural dark chocolate flavor. Careful with the flavorings. Sometimes they're not super clean.
31:45 Peter Diamandis? Hmm.
31:46 Speaker 03 And monk fruit extract, so this means it's a little bit sweet, but monk fruit is fine.
31:49 Peter Diamandis? Yeah, so it's all about monk fruit because um, it's, it flavors this and I actually, you know, this is my guilty pleasure in the morning.
31:58 Speaker 03 Oh my god, that's your guilty pleasure? Give me a break.
32:01 Peter Diamandis? Oh, it's so good. It's my guilty pleasure, pleasure, and I've actually used it to substitute coffee.
32:07 Speaker 03 Oh, yeah.
32:07 Peter Diamandis? Um.
32:08 Speaker 03 You don't drink coffee?
32:09 Peter Diamandis? Uh, I, listen, in, through medical school and graduate school, I would do four to eight cups a day.
32:15 Speaker 03 Yeah, you had enough coffee for a lifetime.
32:17 Peter Diamandis? Lifetime. And I was like, I could drink a cup and go to sleep. And now I find out I'm a slow metabolizer, so my, my, I have a team of physicians and they're like. Maximum a half a cup a day.
32:29 Speaker 03 Oh man.
32:31 Peter Diamandis? But I love a hot. Drink so that so that becomes a hot flavored drink.
32:37 Speaker 03 How about tea? Do you drink tea?
32:38 Peter Diamandis? You know, I I like mint tea.
32:40 Speaker 03 Yeah.
32:42 Peter Diamandis? But not as much as the others. What do you drink?
32:45 Speaker 03 So yesterday and the day before I was off coffee because I realized I I love coffee. Um, so I'm trying to do these little moments in the year where I sort of cut down on it.
32:55 Peter Diamandis? So you can so you can appreciate it more or less.
32:56 Speaker 03 Yeah, so this morning I had a coffee. It was amazing. Sweet nectar.
33:02 Speaker 03 So listen, coffee with whole milk is kind of what I go for. It has some protein, some healthy fats in it, and then green tea. But one thing I would never drink is orange juice.
33:11 Peter Diamandis? It is just, it is so bad. It just spikes everything.
33:14 Speaker 03 I know.
33:15 Peter Diamandis? I mean.
33:15 Speaker 03 I would rather drink a diet Coke than a glass of orange juice.
33:20 Peter Diamandis? Yeah, I agree with you. I but I've given up all sodas as well. That's not true. When I go to a movie, which I go like once or twice a year to a theater, I'll have a Coke Zero.
33:31 Speaker 03 And some popcorn?
33:32 Peter Diamandis? And I'll steal some popcorn from the kids. I would get my own bag. Uh, but. Let's talk about coffee one second. It it has a lot of health benefits. And so if you're, if you know your genetics and you're a fast metabolizer, that's great. I mean, the rule is. You know, no coffee after a certain point after lunch.
33:50 Speaker 03 Yeah.
33:50 Peter Diamandis? For sleep benefits. But putting what you put into coffee.
33:54 Speaker 03 Very important.
33:55 Peter Diamandis? So let's talk about that. Um, you talk about whole milk in order to get the benefit of the fats.
34:01 Speaker 03 And the protein. One thing I hate is oat milk.
34:03 Peter Diamandis? So, okay, oat milk, almond milk, what other milks are there?
34:08 Speaker 03 Uh, coconut milk, pistachio milk.
34:10 Peter Diamandis? Okay, so let's talk about each of those.
34:12 Speaker 03 Okay, so the first one first, oat milk.
34:14 Peter Diamandis? Yeah.
34:14 Speaker 03 And I know people are gonna hate me for this, but oat milk is like making pasta juice. So imagine you cook, imagine you cook some pasta, some spaghetti. And you put it in your blender with some water and then you blend it until it's liquid. You just made pasta milk. Oat milk is the same, right? You you just it's liquid starch. And so that's a big glucose spike.
34:32 Peter Diamandis? Okay.
34:33 Speaker 03 And also in most oat milks, there is also some unhealthy oils that are added in. So not my favorite by any means. When it comes to nut milks, if they're unsweetened, they're great because nuts are high in protein, high in fat.
34:46 Peter Diamandis? So almond milk is?
34:47 Speaker 03 Yeah, almond milk is great, pistachio milk, macadamia milk, whatever you want. I would go for those, but unsweetened, or some just regular dairy.
34:54 Peter Diamandis? Yeah. Yeah, okay, fair enough.
34:57 Speaker 03 Do you drink oat milk?
34:58 Peter Diamandis? Uh, I don't. Uh, I mean, I've had an oat milk in a matcha or something like that on, you know, a year ago, but I, I was just curious about that. I didn't think about oat milk being that.
35:10 Speaker 03 Another cool thing about coffee that you might want to know for the coffee drinkers listening to us.
35:14 Peter Diamandis? Sure.
35:15 Speaker 03 Is that there's a study that came out that showed that if you are tired, if you had a poor night's sleep, it's better for your glucose levels to drink your coffee after breakfast rather than before your breakfast. It creates a smaller glucose spike in your body.
35:28 Peter Diamandis? Over the years, I've experimented with many intermittent fasting programs. Uh, the truth is, I've given up on intermittent fasting as I've seen no real benefit when it comes to longevity. But this changed when I discovered something called ProLon's five-day fasting nutrition program. It harnesses the process of autophagy. This is a cellular recycling process that revitalizes your body at a molecular level. And just one cycle of the five-day ProLon fasting nutrition program can support healthy aging, fat-focused weight loss, improved energy levels and more. It's a painless process, and I've been doing it twice a year for the last year. You can get a 15% off on your order when you go to my special URL.
36:12 Peter Diamandis? Go to prolonlife.com, P-R-O-L-O-N-L-I-F-E dot com backslash moonshot. Get started on your longevity journey with ProLon today. Now, back to the episode. I want to hit some of the hacks and tips that you've done, because they're brilliant.
36:31 Speaker 03 Thank you.
36:32 Peter Diamandis? Um, the one I love the most is the order in which you eat your food.
36:36 Speaker 03 Oh, yeah.
36:37 Peter Diamandis? Really big deal, and I, I've spread your gospel every place.
36:40 Speaker 03 Thank you.
36:41 Peter Diamandis? And, um, and it's just, so people don't realize that, right? It's like you got a plate of dinner in front of you.
36:49 Peter Diamandis? Oh, well, first of all, I'm gonna start someplace else. You're at a restaurant.
36:51 Speaker 03 Yeah.
36:52 Peter Diamandis? Uh, the first thing, you sit down, the first thing they do is they bring a giant basket of bread.
36:56 Speaker 03 I think it's a conspiracy.
36:58 Peter Diamandis? It is. It's like they're, they hate you.
37:01 Peter Diamandis? They wanna kill you. Then the second thing they do besides the giant basket of bread is they bring you a glass of wine.
37:05 Speaker 03 Yeah.
37:07 Peter Diamandis? And I was like, okay, this is like the worst thing possible.
37:11 Speaker 03 Well, then ninety minutes later, because that bread created a big glucose spike, you're crashing and you have a craving for something sweet, which is when they come to the table, they're like, would you like some dessert?
37:19 Peter Diamandis? And here's our enormous selection.
37:21 Speaker 03 I think it's a conspiracy to make you wanna eat dessert after the meal.
37:25 Peter Diamandis? Yeah, yeah, for sure. So, uh, the first, it wasn't one of your hacks, but it's related to them, which is when people come and they offer you the bread basket and a glass of wine. For me, my first reaction is, um, af- after you plate my main course.
37:41 Speaker 03 Exactly, exactly.
37:42 Peter Diamandis? Right.
37:42 Speaker 03 And this all came out of some wonderful studies that showed that if you're faced with a meal, if you eat the elements of a meal in a specific order, you've cut the glucose spike by seventy-five percent.
37:54 Peter Diamandis? A huge deal. And you also, you've talked about that people lose weight doing that.
37:59 Speaker 03 Yeah.
37:59 Peter Diamandis? Okay, so you've got a, you've got a plate.
38:00 Speaker 03 Okay, so what's the correct order? Veggies first, okay, salad, tomatoes, carrots, broccoli, whatever. Then proteins and fats, okay, so your chicken, your avocado, your whatever, and then starches and sugars.
38:12 Peter Diamandis? If you have room.
38:12 Speaker 03 If you have room.
38:13 Peter Diamandis? Right.
38:14 Speaker 03 Key point, but even if you have room and you still eat it, it's still gonna make a smaller spike.
38:19 Peter Diamandis? So the, so the veggies first, the fiber first, why?
38:22 Speaker 03 Because the fiber coats your upper intestine and makes a viscous protective mesh that slows down glucose molecules going into your bloodstream. So you still eat the carbs, but they arrive into your bloodstream more slowly, which is better for your glucose levels.
38:34 Peter Diamandis? It slows the digestion.
38:34 Speaker 03 Exactly.
38:35 Peter Diamandis? Speed as well.
38:36 Speaker 03 Yeah.
38:37 Peter Diamandis? Um, protein next.
38:39 Speaker 03 Yeah, protein next. And to be honest, you know, there's this very sort of strict scientific rule of like, veggies, proteins, fats, starches, sugars. The most important one to remember is the veggies first.
38:49 Peter Diamandis? Yeah.
38:49 Speaker 03 And the carbs at the end. And in the middle, do whatever you want, but veggies first, that changes the game completely. Because you don't have such a big spike after a meal. It's, it's really transformative.
38:59 Peter Diamandis? I, I, again, I mean, that's religion. It's like, how I eat my food.
39:03 Speaker 03 Yeah.
39:04 Peter Diamandis? Always.
39:04 Speaker 03 And also, it's cultural. It's been done in the world for a very long time.
39:08 Peter Diamandis? Especially in Europe.
39:08 Speaker 03 Especially in Europe, yes. We have antipasti, we have crudité, like, it's just a thing.
39:13 Peter Diamandis? You say that so beautifully.
39:14 Speaker 03 Crudité, yes. It's because I'm French.
39:17 Peter Diamandis? Yes. So, um, there's another part related, uh, two other things you think about doing up front. Uh, the first is a glass of water.
39:27 Speaker 03 Glass of water.
39:28 Peter Diamandis? Right, uh, sort of like, uh, stomach volume does impact how much, how hungry you are and how much you eat.
39:37 Peter Diamandis? The second thing is putting yourself into a parasympathetic mode.
39:41 Speaker 03 Relaxing your nervous system.
39:43 Peter Diamandis? Yeah, I mean, the biggest challenge is, I know for me, I'm running and running and running and the worst thing you could do is eat while you're working or you're anxious and you're in fight or flight mode.
39:56 Speaker 03 Yeah.
39:56 Peter Diamandis? Versus rest and digest mode and you're not absorbing your nutrients, right?
40:00 Speaker 03 And also you won't feel as good afterwards. Your body is not going to be able to digest the food. You might feel a bit bloated, a bit uneasy. Yeah. So, you know, three deep breaths. You know, Andrew Huberman talks about the physiological sigh. So you go like
40:14 Speaker 03 through your nose and then
40:16 Peter Diamandis? Yes, a double, a double intake.
40:17 Speaker 03 Exactly.
40:18 Peter Diamandis? Yeah, uh, Helen Messier, who's my chief medical officer at Fountain, who's absolutely brilliant, um, uh, talks about getting vitamin O.
40:25 Speaker 03 Wow.
40:26 Peter Diamandis? In the beginning of a meal.
40:27 Speaker 03 Nice.
40:27 Peter Diamandis? Right, and, you know, culturally, you would do a prayer.
40:31 Speaker 03 Yeah.
40:32 Peter Diamandis? Or you would say grace.
40:33 Speaker 03 Yeah.
40:33 Peter Diamandis? You'd slow it down.
40:34 Speaker 03 That's a really good point.
40:35 Peter Diamandis? And I think just intentionally eating your food, chewing your food. I mean, you know, my, my dad, my mom used to say about my dad and me, you're inhaling your food.
40:48 Speaker 03 Yeah.
40:48 Peter Diamandis? Right, and
40:49 Speaker 03 They say you should drink your food and chew your liquids. It's just a way of saying like, if you're eating something that is solid, chew it until it's liquid.
40:58 Peter Diamandis? Yeah.
40:59 Speaker 03 Yeah.
40:59 Peter Diamandis? Yeah, and I think those are all, if you can remember these things, they make a huge difference.
41:06 Speaker 03 You touched on weight loss, right? That's an interesting one. So I never talk about weight loss as the main objective because I don't want my work and these principles to be put in the diet category.
41:16 Peter Diamandis? Yeah.
41:17 Speaker 03 But what happens
41:17 Peter Diamandis? They are very much about your health.
41:20 Speaker 03 They are because then when your glucose level's steady, cravings go away, hunger reduces, insulin goes down, so you burn more fat. So naturally, a lot of my readers lose weight as a consequence of things coming into balance, which I think is so key because that way it's actually long lasting. It's not some sort of crash diet for a week and then you eat all the chocolate in the world afterwards.
41:41 Peter Diamandis? Yeah, um, you know,
41:46 Peter Diamandis? We talk about going out to a restaurant. And one of the challenges is that a lot of times when I'm eating, I'm not thinking about what I'm eating, I'm just consuming. I think one of the most dangerous things you can do is mindless eating.
42:06 Speaker 03 Like in front of the TV?
42:07 Peter Diamandis? In front of the TV.
42:08 Speaker 03 But I love doing that.
42:09 Peter Diamandis? You do?
42:10 Speaker 03 Oh, yeah.
42:10 Peter Diamandis? Yeah, I mean, one of the piece of advice I have for folks is do not watch the evening news while eating your dinner.
42:16 Speaker 03 Oh.
42:17 Peter Diamandis? Right, because that's putting you into a fight or flight. You're so, yeah, all the murders, all the the crisis news network. Yeah, well, that's good. Neither do I. Uh, another thing, one of my hacks is when I'm out at an event or out at dinner.
42:31 Speaker 03 Yeah.
42:31 Peter Diamandis? And they come and they start plating dessert.
42:35 Peter Diamandis? I emphatically say, no, do not put that in front of me. Because if it's sitting in front of me.
42:41 Speaker 03 It's irresistible.
42:42 Peter Diamandis? It's the, the willpower just degrades over time. And so it has to become sort of a, uh, a reflex to just say no.
42:52 Speaker 03 A protection reflex, almost.
42:53 Peter Diamandis? It's a protection, absolutely. And I think one of the things, um, that, that you've spoken about, and I know to be true, I think everybody listening knows to be true. Your willpower drops over the course of a day.
43:05 Speaker 03 Which is why the morning is the best moment to not have sugar, because willpower is at its all time high.
43:10 Peter Diamandis? Yeah.
43:10 Speaker 03 Nobody around you giving you a slice of cake.
43:12 Peter Diamandis? Mm-hmm.
43:13 Speaker 03 And it's going to set you up to crave less sugar for the rest of the day.
43:16 Peter Diamandis? Yeah, for sure, for sure.
43:18 Speaker 03 Yeah.
43:19 Peter Diamandis? Um, uh, another favorite hack of yours, what would you put?
43:24 Speaker 03 I would say, maybe the most surprising is the vinegar hack.
43:27 Peter Diamandis? Yeah, it is.
43:28 Speaker 03 I was talking to your team before.
43:29 Peter Diamandis? I've never tried it, so tell me about the vinegar hack.
43:32 Speaker 03 So vinegar contains a cool molecule called acetic acid.
43:36 Peter Diamandis? Hmm.
43:36 Speaker 03 And when you have a tablespoon of vinegar in a big glass of water, you know, like this before eating, the acetic acid is going to interact with your enzymes and is going to slow down the breakdown of carbs into glucose. So you can still eat the carbs afterwards, but it'll have less of an impact on your glucose levels. And this is one to use, you know, in an emergency situation. You're like, oh, I'm about to have a cookie, it's a birthday, it's pizza night. Yeah, and that's, it's a good tool, but you know, combining it, for example, to the veggies first hack is even better. So you could do. A plate of vegetables and then a dressing with vinegar in it. Very simple. So you get both of the benefits, fiber and acetic acid.
44:15 Peter Diamandis? Interesting. I I always just go with olive oil as my dressing.
44:19 Speaker 03 Try to add some vinegar.
44:21 Peter Diamandis? Interesting.
44:21 Speaker 03 A little bit of white vinegar, apple cider, you know, whatever. They all work. Except the very syrupy, Italian balsamic that's like a glaze, that's full of sugar. So avoid that one. But add a bit of vinegar, see how you feel.
44:33 Peter Diamandis? Okay, I I like that. Uh, another hack, what do you got?
44:37 Speaker 03 I like the moving after eating.
44:39 Peter Diamandis? Yeah, so let's talk about this. I think, uh, again, this is more cultural. Right, uh, where, uh, you know, you take your evening stroll after.
44:49 Speaker 03 And a lot of these things have been around forever. You know, I'm not, it's not groundbreaking, but now we have the science to understand why they deserve to be actually applied to our life.
45:00 Peter Diamandis? So how much moving adds value?
45:02 Speaker 03 Uh, just ten minutes and you can just walk. And if you're at work, you can even just do some calf raises under your desk. Nobody will be able to tell. It can be anything. You can be watching TV. You grab a bottle of water, you do some bicep curls.
45:13 Peter Diamandis? You talk about doing just some squats and pushups.
45:17 Speaker 03 Whatever you can. Or clean your kitchen. That's that's moving your muscles. So within ninety minutes after the end of a meal, you wanna use your muscles because your muscles are gonna use glucose for energy. And so if you do it after eating, they're gonna use some of the glucose from the frosted fakes you just had, instead of letting them make a big glucose spike.
45:37 Peter Diamandis? Great. So I have my kids run around the block.
45:40 Speaker 03 Yeah, I mean, you could, that would help. Or, you know, if they're really into frosted fakes or cereal, you could tell them, hey, have this, but have, for example, um, some yogurt with it. Some plain Greek yogurt. And that's another hack. It's called putting clothing on your carbs.
45:52 Peter Diamandis? Yes, I saw that.
45:53 Speaker 03 Yeah. So never let your carbs run around naked.
45:58 Speaker 03 Always try to add some protein, fat or fiber. And so, you know, here you have something I wanna talk about. I love that you brought this.
46:03 Peter Diamandis? Yes.
46:04 Speaker 03 You have some hazelnut and almond butter. This is, uh, the version that has chocolate in it. So I would recommend people always look for nut butter that doesn't have any added sugars or flavors. But this is a great piece of clothing to put on some carbs, you know? You can put this on a banana, on an apple, you can have a little bit of this with your chocolate cake, with whatever, your oats, your granola, um, that's a good thing to add. And so as you're adding the protein and fat, it slows down digestion. No.
46:33 Peter Diamandis? Unfortunately.
46:34 Speaker 03 No, Nutella falls in a very different category. Can you believe it? Nutella crepe and orange juice every morning.
46:40 Peter Diamandis? Oh, my God.
46:41 Speaker 03 From ages, you know, I don't know when you start eating, four to sixteen.
46:45 Peter Diamandis? Yeah.
46:46 Speaker 03 Yeah.
46:47 Peter Diamandis? Incredible you're still alive.
46:48 Speaker 03 I know.
46:50 Speaker 03 I know. But, you know, it just goes to show you can turn everything around, even if you're eighty-five and you've been eating sugar your whole life. Changing today your habits is gonna have a positive impact.
46:58 Peter Diamandis? It hugely quickly.
47:00 Speaker 03 It's never too late, you know?
47:01 Peter Diamandis? For sure.
47:02 Speaker 03 Never too late.
47:02 Peter Diamandis? You want some?
47:03 Speaker 03 Kind of looks delicious.
47:04 Peter Diamandis? I'll get you a spoon.
47:05 Speaker 03 Okay, kind of looks amazing. It's like healthy Nutella. But you know, if I'm gonna eat something like kinda nasty with chocolate in it, I'd rather eat the real, the real deal.
47:13 Peter Diamandis? Which brings me to the point of, uh, of if you're gonna eat something sweet and yummy, actually enjoying it intentionally. I remember when I was at, at school, uh, at, at, at college, or maybe it was graduate school, whatever, I would, I had, I lived in a fraternity at MIT and we had these giant fraternity mugs. And I used to go to the ice cream cooler and fill it up with like scoops and scoops and scoops. And then I would go get hot chocolate mix.
47:42 Speaker 03 Oh, wow.
47:42 Peter Diamandis? And I would pour hot chocolate mix and stir it up and just like mindlessly. It was mindlessly eat it in front of the TV.
47:50 Speaker 03 Oh, good times.
47:51 Peter Diamandis? That was a different life.
47:55 Peter Diamandis? I wanna dive into some of the medical, uh, challenges that the glucose causes. I think people need to realize, um, uh, how, how, uh, uh, how damaging it is so that they want to play, they wanna experiment. Just try a few of the things, the order in which you eat your food, right? Uh, at a minimum, try that, you know?
48:22 Speaker 03 So what can motivate you? Well, first of all, you should know that even if you don't have diabetes, about eighty percent of the population still has these glucose spikes on a daily basis. And there are three things that I think are really motivating for people. One, to understand that these may be causing your irresistible cravings. Two, that these lead to chronic fatigue. And three, that they lead to glycation and accelerated aging. And this is not just internal aging, it's also the wrinkles on your face.
48:49 Peter Diamandis? Yeah.
48:49 Speaker 03 So those three things, if you ever have cravings you wish you didn't have, if you ever wished you had more energy to go after your dreams and do the stuff that lights you up. Fix your glucose levels. It's gonna help you immensely.
49:01 Peter Diamandis? It's so counterintuitive to people's belief that, you know, this sugar is gonna give me energy to get me to go and do.
49:08 Speaker 03 Well, let me give you an example.
49:09 Peter Diamandis? Yeah.
49:09 Speaker 03 Right? There's a, there's plants around us. And if you own a plant at home, you know the plant needs some water to survive and live. But if you give the plant way too much water, it's gonna drown and die. And so too much of a good thing ends up being a bad thing. You can die of too much oxygen.
49:24 Peter Diamandis? Yes.
49:25 Speaker 03 You know what I mean?
49:26 Peter Diamandis? Especially in a fire.
49:26 Speaker 03 Yeah. So a little bit of glucose is fine, but today we're just giving way too much to our bodies.
49:32 Peter Diamandis? So like osseulation, um, that's a term some folks may not understand or know. Um, would you define it?
49:39 Speaker 03 Glycation?
49:40 Peter Diamandis? Glycation.
49:40 Speaker 03 Yes, absolutely. So you know when you put a chicken in the oven and it goes from pink to brown? It's cooked. And that cooking process is actually glycation. And from the moment a human being is born, it's slowly glycated. It slowly cooks. And then when you're fully cooked, you die. It's true, folks. It sounds crazy, but it's science. And if you look at, for example, the cartilage of babies, it's white. And if you look at the cartilage of a hundred year old person, it's brown because it's glycated. It's cooked.
50:10 Peter Diamandis? But is that from the oxy, the uh?
50:14 Speaker 03 It's from glucose bumping into other molecules and glycating them. And once another molecule is glycated, it's damaged forever. For example, if glucose glycates a molecule of collagen in your skin, it breaks it. And then that molecule of collagen is never gonna get back to its proper, healthy form. So with every glucose spike you experience, you're accelerating this cooking. You're accelerating this glycating. And actually, glucose and glycation, they sound like very similar words, right? It's because it's the glucose that is doing the glycation. And so with every spike, you're accelerating aging, you're accelerating glycation. This shows as wrinkles on your face. I'm actually eighty-five years old.
50:52 Peter Diamandis? You are amazing.
50:53 Speaker 03 Yes, yes. But it's because I don't have any glucose spikes, so I look so young. And then on the inside, your organs are slowly deteriorating. And that's glycation. And we can't stop it. And I know a lot of billionaires wanna stop aging and live forever.
51:04 Peter Diamandis? At least slow it down a little.
51:05 Speaker 03 At least slow it down. No, we can slow it down. We haven't been able to stop it yet. But slowing down glycation is a big part of it. You wanna slow down those reactions that your organs, your skin, and your liver, and your brain stay healthier for longer and stay younger for longer.
51:20 Peter Diamandis? Hmm. I appreciate that. Uh, I wanna run down a few of these. So inflammation.
51:25 Speaker 03 Mm-hmm. So inflammation, there's a few different ways that glucose increases inflammation. The first one is actually with that glycation happening, it's releasing free radicals that leads to inflammation. And second is your mitochondria.
51:40 Peter Diamandis? Uh huh.
51:40 Speaker 03 So your mitochondria are in charge of turning glucose into energy. And they love doing that when they get a steady supply of energy, but if you give them too much glucose, they go on strike. They're like, cannot, no, too much info, too much to do, too much work, and they're like, I need to take a nap. And so they just are not able to convert glucose effectively anymore, and so you feel tired. Your mitochondria are not making energy effectively anymore. And as they become stressed and overwhelmed, they also release free radicals, and that also increases inflammation. Now, inflammation is awful. Three out of five people today will die of an inflammation-based disease.
52:17 Peter Diamandis? Yeah.
52:18 Speaker 03 You know all these diseases that finish with itis, arthritis, gastritis, pancreatitis, that means inflammation of that organ. Inflammation is everywhere. It's a silent killer, and with every glucose spike, you're increasing inflammation.
52:30 Peter Diamandis? Yeah. Um, cardiovascular disease, I talked about my conversation with Dr. Navarrete and the idea that when we are glycating proteins,
52:43 Speaker 03 Mm hmm.
52:44 Peter Diamandis? um, this is, you know, resulting in deposition on your arterial walls and causing, uh, potentially ischemia in the plaque. Uh,
52:55 Peter Diamandis? is there any other part of the heart disease sort of?
52:58 Speaker 03 Loop, yes.
52:59 Peter Diamandis? Loop that you want to talk about?
52:59 Speaker 03 Yes, so there's one, we used to think that, you know, all LDL was bad cholesterol. Now we understand there's LDL type A and LDL type B, and LDL type B is the more, more damaging one. Uh, it's these small dense particles that lodge under the walls of your arteries.
53:15 Peter Diamandis? Yeah.
53:15 Speaker 03 And LDL type B increases when you eat sugar. Your liver turns the sugar into LDL type B. So you have all these small dense molecules, and then if on top of that you add oxidation, the inflammation, the glycation, it's a perfect storm. You're creating the perfect situation for all of your artery walls to become the canvas and to have these particles block under it. And then all of a sudden, it makes a block, or you know, there's, there's a clot that is created and then you have a heart attack. So, no bueno.
53:44 Peter Diamandis? No bueno. And people think about, well, I need to go on statins, I need to go on, um, you know, uh, monoclonal antibody. I mean, Honestly, the number one thing you can do is change your diet.
53:55 Speaker 03 Yeah, and exercise.
53:56 Peter Diamandis? And exercise. Yeah, I mean, we'll come back to this over and over again. The number one drug.
54:02 Speaker 03 Yes, exercise, absolutely. But it's hard. People don't wanna go to the gym. I get it, but I love it now. You know, at the beginning, it's really hard and you have to just be a bit violent with yourself. And then I crave it. I crave going to the gym. I love it. It makes me feel so strong.
54:18 Peter Diamandis? Yeah.
54:18 Speaker 03 And the physical strength also translates to mental strength as well. My mental health is much better when I'm working out.
54:26 Peter Diamandis? The other thing I've done is I I bought a a techno gym bike. And I take all my Zoom calls on that. Right? The idea, I mean, one of the things, and I should probably put a couple of bikes in here and do our podcast on the bike.
54:38 Speaker 03 Dude, you should totally do that. That's awesome.
54:41 Peter Diamandis? Or at least a or a walking desk.
54:43 Speaker 03 Yeah.
54:43 Peter Diamandis? But, you know, the reality is, uh, sitting is the new smoking.
54:46 Speaker 03 Yeah.
54:47 Peter Diamandis? When we're sitting here on our butts talking, it's like.
54:52 Peter Diamandis? It's, I don't know, it you're wasting the opportunity to get exercise.
54:56 Speaker 03 Yeah, but humans are really good at sitting. We're like professionals at sitting. And our biology has evolved to help us sit really well. You know, cats can't sit super well like we do. Dogs look weird when they try to sit like us. We're just very good at this position. It's it requires very little effort.
55:12 Peter Diamandis? Yeah.
55:12 Speaker 03 Yeah.
55:13 Peter Diamandis? We are. So neurocognitive disease, that's that's differentiate neurocognitive and mental health.
55:21 Speaker 03 Oh, yes.
55:22 Peter Diamandis? Cause they're uh, related but two different things. Neurocognitive disease, I mean, inflammation in the brain.
55:30 Speaker 03 Insulin resistance in the brain, yeah.
55:33 Peter Diamandis? Precursors to Alzheimer's and so forth. So how do you think about neurocognitive disease and sugar?
55:39 Speaker 03 Well, it's a very interesting topic. It's actually what I studied in grad school, but.
55:43 Peter Diamandis? What was your thesis title?
55:46 Speaker 03 Something about Alzheimer's and nutrition. I can't, uh, it was actually Alzheimer's, the uh, type three diabetes, something like that. I was looking at all the evidence showing
55:54 Peter Diamandis? Yeah.
55:55 Speaker 03 that Alzheimer's disease has a lot of parallels with this idea of type three diabetes. So we used to think it was a plaque-based disease, et cetera. Now we're understanding it's more metabolic. So why are scientists calling Alzheimer's type two diabetes? Because they're seeing in the brains of people with Alzheimer's.
56:12 Speaker 03 Symptoms and you know, situation physiologically that are very similar to what happens in the body of somebody with type two diabetes. So inflammation, glycation, and insulin resistance of the neurons in the brain. What is insulin resistance? It's what happens after years and years and years and years and years of repeated glucose spikes. Okay, your body in response to glucose spike sends insulin to grab extra glucose and store it away, but over time, too much insulin becomes insulin resistance. Your body can no longer respond to insulin.
56:47 Peter Diamandis? And so, and so what happens? The glucose stays?
56:50 Speaker 03 Your cells, your cells cannot get the glucose that they need anymore into, into the cell, right? So you're not feeding the cells in your body and in your brain in the way that they should be fed. And in your brain, this also happens if you have Alzheimer's. So, I mean, it's so early, it's emerging, but you also see some amazing stats, like if you have a high glucose levels in your thirties, your risk of Alzheimer's goes way up, right? So we're starting to understand it's all quite related. And I think this is really the future, understanding that your food and your food habits are going to have an impact on your brain health in your later years. I mean, that is so motivating to me.
57:27 Peter Diamandis? Yeah, it, it, it is. Given that you're still in your twenties, you can have all of the work that you need ahead.
57:34 Speaker 03 Yes, exactly.
57:35 Peter Diamandis? Um, so, uh, when I, I think about this, um, you know, mental health and your mood is so tied. I mean, I know if I get hypoglycemic, my mood just falls apart.
57:53 Speaker 03 Do you get hangry?
57:54 Peter Diamandis? Um, rarely, but I can feel it. I can feel when it's like, oh, my energy's just dropped. And it probably is due to something I ate, you know?
58:03 Speaker 03 Ninety minutes earlier.
58:04 Peter Diamandis? Yeah, exactly.
58:05 Speaker 03 Probably, maybe a pop tart.
58:10 Peter Diamandis? So let's talk about the mental health elements of this. What's going on that people don't realize or that people?
58:20 Speaker 03 That your glucose levels impact how your brain feels instantly. So we talked about Alzheimer's, it's a very long process, right? But today, right now, what you ate ninety minutes ago is defining how you feel in this moment. Right? It's defining whether you feel brain fog. It's defining how irritated you are. Whether you're angry at those around you. It's defining whether you have cravings, whether you feel hangry, whether you feel agitated. And your tyrosine levels, right, your mood, happy, not so happy. So your food impacts your brain. And that's what I discovered in my own journey and it was so shocking. Because you don't talk about this, people don't realize.
59:02 Speaker 03 But yeah, if you want to feel better, if you want to feel more like yourself, calmer, happier. It's so important to look at your food. And then your food also impacts your gut. And your gut secretes so many molecules that go into your brain.
59:15 Peter Diamandis? The gut-brain axis is very, very real. And the amount of data we're getting, you know, one of the companies, Viome, that's just getting massive trillions of data points about this and connecting your gut with different types of cancers and different modalities. Do you still wear a CGM?
59:35 Speaker 03 Twice a year.
59:37 Peter Diamandis? Just for, just for fun?
59:38 Speaker 03 For fun, yeah. When I first started, I wore it nonstop for two years. And that's when I really got into the research and I was testing on myself all these different research studies that I was finding online. And now, yeah, I would say twice a year, I just know everything.
59:51 Peter Diamandis? Yeah.
59:52 Speaker 03 Sometimes I just feel like I want to check in with my body, but I find the absolute numbers very inaccurate. So I do once a year blood work on everything. And that's really how I track my health. The CGM is more for fun now or motivation. Yeah, exactly.
1:00:07 Peter Diamandis? It's like an Oura ring or an Apple watch.
1:00:09 Speaker 03 Exactly.
1:00:10 Peter Diamandis? So let's say you're hangry, let's say you're in a bad mood, let's say, you know, you're just energy down. How, what should I be eating in those moments?
1:00:21 Speaker 03 Well, first of all, you need to realize those feelings are. Signals from your body telling you, you messed up, I don't feel good, help me. Okay, so your body wants help. They're not to be suppressed, you should not feel ashamed about them, they're just your body communicating to you. So if you don't feel well, but you feel hungry, the worst thing to do is to eat sugar. And I know that's what you want to do, because you want the dopamine. But, hear me out. Have something savory first. Have some nut butter. Have an egg. Have a leftover avocado with some crackers in your fridge. And then if you still want something sweet, you can have something sweet afterwards, but your body will have the savory food in it that's gonna slow down the sugar from the sweet food arriving into your bloodstream, right? But ideally, if you feel like this on a daily basis, just tell yourself, okay, tomorrow,
1:01:05 Speaker 03 I'm starting with a savory breakfast. I'll do the veggies first. I'll do the vinegar before I eat something sweet. I'll get some movement in. Close on carbs when I can. And then slowly you'll build up these habits that are gonna help you feel so, so much better.
1:01:19 Peter Diamandis? Hey, everyone. I want to take a quick break from this episode to tell you about a health product that I love and that I use every day. In fact, I use it twice a day. It's Seed's DSO1 Daily Synbiotic. Hopefully by now you understand that your microbiome and your gut health are one of the most important modifiable parts of your health. You know, your gut microbiome is connected to everything. Your brain health, your cardiac health, your metabolic health. So the question is, what are you doing to optimize your gut? Let me take a moment to tell you about what I'm doing. Every day, I take two capsules of Seed's DSO1 Daily Synbiotic. It's a two-in-one probiotic and prebiotic formulation that supports digestive health, gut health, skin health, heart health, and more.
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1:02:49 Peter Diamandis? You know, I know you don't like talking about weight loss. But it's a multi multi billion dollar industry and I think when people are carrying excess pounds. Um, they don't feel good about themselves and there's a, and there's a, you know, spiral element here. But let's talk about um percent body fat or weight. Because being super thin and super low percent uh body fat isn't necessarily healthy for you either.
1:03:17 Speaker 03 No, and the amount of fat you carry in your body is not a very good proxy for how healthy you are.
1:03:22 Peter Diamandis? Yeah.
1:03:23 Speaker 03 So for example, there are some people who genetically are not really able to put on fat. But so what happens is that when they have extra glucose in their bloodstream, there's no way to, nowhere to put it. So they get diabetes much faster, right? And somebody can have, yes, you know, twenty thirty pounds of fat, but it can be harmless, subcutaneous fat. And they can actually be quite healthy. So I understand if somebody wants to lose weight and with my work and my hacks, you'll probably be able to get there. What I don't like is the diet industry that is telling women that they have to lose five pounds every month in order to be desirable or happy. And selling you the weight loss teas and the weight loss shakes and the yada yada. That's bullshit. Like, I wanna counter that. But of course, weight is a factor in health and also in how you feel in your clothes and your body. So if that's your objective, great, this can help you.
1:04:08 Speaker 03 But I'm not saying you need to lose weight in order to be healthier or to be worthy. You see what I mean?
1:04:12 Peter Diamandis? Yeah. And I, I think that differentiation is really important because being able to be happy and feel good about yourself and be able to do what you wanna do and have the energy. And look good from a multitude and, and, and move well, feel good, yes, all of that is, is super important. Um, but the, if you were gonna, excuse me, if you were gonna uh describe why people put on weight, what is the eating habits that cause weight gain?
1:04:44 Speaker 03 It's mostly processed foods, right? It's highly palatable, calorie dense, carb heavy, seed oil heavy foods. Oh my gosh, wait, Peter, I used to have this when I was a kid. Oh my god, fruit roll ups. It was hidden there, I didn't know you had it. Wow, this brings back memories.
1:05:04 Peter Diamandis? So let's look at fruit roll ups. So clearly they must be healthy for you.
1:05:07 Speaker 03 Terrible for you. Ingredients, corn syrup, sugar, pear puree. Okay, so this is something I love to talk about. They love saying fruit names in here, right? But pear puree just means they extracted sugar from the fruit. Okay, I want to say something about fruit and then I'm gonna have a fruit roll up for sure. But um the fruit that we eat today is not natural. It's like if you look at chihuahuas today, they are the result of thousands of years of breeding all the way back to gray wolves, right? To make these breeds of dogs that we enjoy. Fruit is the same, it's been bred for millennia to be really sweet, really low in fiber and very palatable.
1:05:42 Peter Diamandis? Oh, here is clearly a very healthy uh apple, organic, baked crunchy Fuji red apples. Big USDA on it, non-GMO.
1:05:54 Speaker 03 Non-GMO. Well, because the fruit today is so high in sugar, the prob- the whole fruit is fine because it has fiber. But the problem happens when you denature, right? You make it into a fruit roll up, you dry it, then you concentrate all the sugar. Ingredients, organic apples, so that's the only ingredient. But what they don't say is that they've removed all the water from the apples.
1:06:11 Peter Diamandis? Yes.
1:06:11 Speaker 03 And so in one mouth, in one bite, you're getting as much sugar as in three apples.
1:06:15 Peter Diamandis? Yeah.
1:06:16 Speaker 03 Right? And your body doesn't care if the sugar came from an apple or if it came from a cane and is now in a fruit roll up or a pear. It's the same molecules. What matters is the matrix, what matters is the, is sort of the package in which the sugar comes.
1:06:28 Peter Diamandis? So let's talk about eating fruit. You can actually eat that in front of me.
1:06:32 Speaker 03 I'm gonna, I'm gonna smell it, I'm sorry. Wow, oh, it smells horrible.
1:06:39 Peter Diamandis? It's a good way to get to turn it off, turn it off. Um, but let's talk about uh eating fruits.
1:06:44 Speaker 03 Yeah.
1:06:44 Peter Diamandis? Um, uh, how do you think about eating fruits? And are different fruits better for you than others?
1:06:51 Speaker 03 I think fruit is fine. I'm not gonna go into a fruit battle. I I don't think it's healthy to say, you know, whole fruit. This whole fruit is bad for you. If you wanna eat something sweet, a piece of fruit is the best thing to eat because it has fiber and water.
1:07:03 Peter Diamandis? Yeah.
1:07:03 Speaker 03 You know, so have the fruit that you like. It's so much better than a chocolate cake, so much better than a fruit roll up or that anything else sweet. But if you want, you can add some clothing to the fruit.
1:07:12 Peter Diamandis? Yes.
1:07:12 Speaker 03 So some nut butter.
1:07:13 Peter Diamandis? Yeah.
1:07:14 Speaker 03 Really good idea, a bit of cheese, you know, to reduce the spike.
1:07:17 Peter Diamandis? Yeah. Sodas, how do you think about sodas?
1:07:21 Speaker 03 I mean, always have a diet soda instead of a real soda.
1:07:24 Peter Diamandis? Mm hmm. Yeah.
1:07:26 Speaker 03 But of course, they're not good for you, like, don't start drinking soda.
1:07:30 Peter Diamandis? Uh, red wines?
1:07:32 Speaker 03 Listen, I don't drink alcohol. Um, I think it's a pleasure decision. I think the science recently has shown that actually zero alcohol is probably better for you.
1:07:40 Peter Diamandis? It's it's it's clear alcohol has no benefits.
1:07:43 Speaker 03 But like some people, you know, I love sugar. Sugar is my poison of choice. Some people prefer alcohol, like, you know, go for it. Pick your poison, just be aware that you're doing it for pleasure, not for health.
1:07:53 Peter Diamandis? Yeah, intention be.
1:07:54 Speaker 03 Intentional, yeah.
1:07:56 Peter Diamandis? Yeah, the uh, the red wine industry, there is veratrol. I think you'd have to like drink like, yeah, fifty bottles of of red wine to get some of those veratrol.
1:08:05 Speaker 03 Yeah.
1:08:05 Peter Diamandis? Take a pill instead.
1:08:06 Speaker 03 Yeah.
1:08:06 Peter Diamandis? Um, how does this all differ for women versus men?
1:08:10 Speaker 03 Hmm, the hacks work in everybody. The hacks to me are at the level of drink water, brush your teeth, wear sunscreen. You know, we're talking about, seriously.
1:08:20 Peter Diamandis? That's great.
1:08:20 Speaker 03 We're talking about basic physiology here. Um, I think the one thing where people tend to differ is in the breakfast. So for men, I've found that it's easier for them to have a savory breakfast for some reason. And for women, the, you know, the sweet oats and the granolas. They're just more culturally associated to what a female should have in the morning. So sometimes it's harder to break the habits. Does that make sense?
1:08:49 Peter Diamandis? Is there anything regarding uh menstrual cycles?
1:08:54 Speaker 03 Yes.
1:08:54 Peter Diamandis? Or a or pre or post menopause for women they should know about?
1:08:58 Speaker 03 Yes. So the week before your period.
1:09:01 Peter Diamandis? Yeah.
1:09:01 Speaker 03 The same food is going to create a bigger glucose spike in your body because your hormones are different. So let's say, you know, week after your period, you have a ice cream, it's gonna make a spike. But if you have that same ice cream the week before your period, it's gonna make a bigger spike, therefore a bigger drop. Therefore, more activation of the craving center in your brain, and that's one of the reasons you get cravings before your period. So if you're prone to that, make sure you're using my hacks before your period to try to reduce that craving activation. And then after the menopause, unfortunately, your glucose um. Your ability for your body to balance your glucose levels becomes worse. So it's even more important to look at these hacks and to make sure that you're keeping your glucose as steady as you can.
1:09:45 Peter Diamandis? Um, I'm gonna run through a few more of the hacks again, uh, all of these are in uh your book, The Glucose Revolution, which is amazing.
1:09:53 Speaker 03 Thank you.
1:09:53 Peter Diamandis? Um, but uh we talked about eating foods in the right order, uh adding a green starter to all your meals. I mean, that's basically just getting veggies up front.
1:10:02 Speaker 03 Up front, very important up front, yeah.
1:10:04 Peter Diamandis? And I I've gotten to a point where mentally, I'm like, I attack veggies.
1:10:09 Speaker 03 Oh, wow.
1:10:10 Peter Diamandis? Uh, it's like, it's like, for me, it's like, yes, please. So it's like uh broc- broccoli, broccoli, the asparagus.
1:10:17 Speaker 03 Perfect.
1:10:18 Peter Diamandis? It's uh, uh, you know, I love Brussels sprouts now. Who'd ever thought about that?
1:10:22 Speaker 03 I love Brussels sprouts.
1:10:22 Peter Diamandis? Yeah.
1:10:24 Speaker 03 Super good.
1:10:25 Peter Diamandis? Stop counting calories.
1:10:26 Speaker 03 Hmm.
1:10:27 Peter Diamandis? Talk about, so is there some caloric levels that we should or should not aspire to?
1:10:33 Speaker 03 Well, I think my message here is more, if you look at just the number of calories, for example, this fruit roll up has fifty calories.
1:10:39 Peter Diamandis? And you say, oh, that's not too much.
1:10:40 Speaker 03 Exactly. The calorie doesn't tell you shit about what's in the food. Right? So two people can be eating the same number of calories, one person can have loads of glucose spikes, have diabetes, feel horrible, feel depressed, and the other person can be thriving. So calories. Are not enough. You have to learn about the molecules in your food and that's what I try to teach people in my book. Like how to decode, how to become a food detective, so that you don't get distracted by the calories, which is what the food companies want you to do. And instead, understanding how that food is actually gonna impact your health. That's way more important.
1:11:13 Peter Diamandis? Yeah, I I love that. Uh, all right, fourth, flatten your breakfast curve. We talked about that.
1:11:19 Speaker 03 Savory breakfast, yeah.
1:11:20 Peter Diamandis? Savory. Uh, five, have any type of sugar you like, they're all the same.
1:11:27 Speaker 03 It comes back to the pleasure thing. So if you're gonna have something sweet, don't go for the, you know, agave syrup gluten free stuff. It's just sugar anyway. There's no difference between honey, brown sugar, white sugar, agave syrup, whatever. Uh, it's just sugar. So have it for pleasure. Don't try to optimize when it comes to sugar. I think it's important to put sugar, pleasure category, not in the healthy category. Have the one you like.
1:11:52 Peter Diamandis? Um, uh, pick, uh, I don't know if I'm in a typo here, uh, dessert over a sweet snack, which would be.
1:12:00 Speaker 03 Pick dessert over a sweet snack. So if you wanna eat something sweet, have it as dessert after a meal, not on an empty stomach.
1:12:07 Peter Diamandis? Yeah.
1:12:07 Speaker 03 Yeah, so you reduce the spike of it.
1:12:09 Peter Diamandis? Yeah, and especially at the end of that vegetable.
1:12:15 Speaker 03 Totally. So for example, it's eleven AM, you're like, oh, I really wanna eat a cookie today. Well, buy the cookie, but have it for dessert after your lunch.
1:12:22 Peter Diamandis? Yeah.
1:12:22 Speaker 03 Don't have it before the lunch.
1:12:23 Peter Diamandis? I love that. And and one of the other things is if you're in, you talked about delayed delaying your consumption of a cookie.
1:12:31 Speaker 03 Exactly.
1:12:32 Peter Diamandis? Yeah.
1:12:32 Speaker 03 You delay it to, you say, I'll have it for dessert after dinner.
1:12:35 Peter Diamandis? But also talk about the fact that if you're feeling super hungry.
1:12:38 Speaker 03 Mm hmm.
1:12:39 Peter Diamandis? Um, you may not feel that way.
1:12:41 Speaker 03 In twenty minutes.
1:12:42 Peter Diamandis? Yeah.
1:12:42 Speaker 03 Yes, because if you're having a craving that is due to a glucose crash after a spike, your craving center is activating, you're like, oh, I need to eat something sweet. But actually, if you just wait twenty minutes, your liver is gonna pump out glucose, bring your glucose levels back up to normal. And the craving might be completely gone twenty minutes later. So set a timer. Be like, twenty minutes. I'll see, if I still want the cookie in twenty minutes, I'll go buy it. And then I'll have it for dessert.
1:13:07 Peter Diamandis? Amazing. I love that. We talked about vinegar before you eat. We talked about moving for just ten minutes.
1:13:14 Speaker 03 After eating.
1:13:15 Peter Diamandis? You get engage your muscles.
1:13:16 Speaker 03 Exactly.
1:13:16 Peter Diamandis? Get them to get hungry for the glucose.
1:13:18 Speaker 03 Yep.
1:13:18 Peter Diamandis? Um, if you snack, go savory. And so this is interesting, right? Because this is more of a keto type of approach to life. You have some nuts.
1:13:25 Speaker 03 Yeah, but savory can also mean a slice of bread with some avocado on it, right? It's just nothing sweet, sweet. That's going to create too big of a spike. There's some elements uh in my work that you'll find in keto, but this is much softer, right? You're getting a lot of the glucose study benefits without very intense dietary intervention.
1:13:43 Peter Diamandis? I think what you've built as a plan is executable by everybody.
1:13:47 Speaker 03 Yep.
1:13:48 Peter Diamandis? And and I just, I have your, now I have your voice. I had your words before, I have your voice in the back of my mind when I'm eating and thinking about the order which I eat my foods, right? And taking that ten minute walk.
1:14:01 Speaker 03 I'm obsessed with behavior change. I want to help people change their behavior.
1:14:05 Peter Diamandis? You know, I, it's, it's the most difficult thing on the planet.
1:14:08 Speaker 03 Yes.
1:14:08 Peter Diamandis? Um, I love that cartoon that has, uh, you're at a hospital and one window says, behavior change.
1:14:14 Speaker 03 Pills.
1:14:15 Peter Diamandis? And and pill, pills and surgery, right? Pills and surgery has a giant long line. Behavior change has nobody.
1:14:21 Speaker 03 Because usually doctors say, eat better, exercise more. You're like, what kind of advice is that? That's terrible advice. So with these hacks, you know, it becomes fun and easy and attainable. And that's what I, that's why I think they've been so successful.
1:14:33 Peter Diamandis? Yeah.
1:14:34 Speaker 03 Because you can actually do it.
1:14:35 Peter Diamandis? Um, you have, we talked one second already about when you have a craving, wait twenty minutes, cooling off period. I like that terminology. So in, you also talk in the back of your book, when you're at a bar. So what do you do when you're at a bar? You're out with friends. Um, interestingly enough, you know, for me, uh, I guess tequila, if I'm gonna have a drink, doesn't spike my glucose as much as as wine does.
1:14:58 Speaker 03 Yeah, well, all the hard alcohols, the liquors, you know, the spirits. They generally keep your glucose pretty steady. The worst offenders would be uh mojito margarita because it has sugar in it. But I'm like, if you're going to the bar with your friends, have the cocktail, don't obsess. You know what I mean? That's a pleasure moment, pleasure decision. I don't think it's that necessarily that healthy to try to optimize for your health in that moment.
1:15:22 Peter Diamandis? Alright, beautiful. Let's turn uh finally to a topic of supplements. So what supplements do you take and do you take supplements?
1:15:31 Speaker 03 Yes, so I take omega threes and vitamin B just because I'm deficient. And then people always ask me, you know, I don't wanna do the vinegar, can I take a vinegar pill? I don't wanna do the veggie starter hack or I can't. Can I take a fiber pill? Or my dad has diabetes, he doesn't wanna change his diet, can I give him something? And so actually, it's great that you brought this up because I've been working for two years to try to figure out what is on the market that actually works for our glucose levels. And we see stuff like berberine, chromium, but those have a very long-term effect. You have to take them every day, et cetera. I've actually developed something amazing. It's a capsule you take before eating and it cuts the glucose spike of that meal by forty percent. And the insulin spike by forty percent, which is so important.
1:16:14 Peter Diamandis? Four zero.
1:16:14 Speaker 03 Four zero, yes.
1:16:16 Peter Diamandis? Amazing.
1:16:17 Speaker 03 And it's just plants that have been around since forever, but recent scientific discoveries have shown us that they have an amazing impact on that short-term glucose spike of a meal. And this to me, you know, it sounds like a magic pill. I don't want people to take it as a magic pill. I want them to think it's an added tool in my tool belt.
1:16:33 Peter Diamandis? In addition to all the things you've talked about.
1:16:35 Speaker 03 Exactly, exactly. So it's called anti-spike and I'm gonna send you a bottle as soon as it's out, but this is your best friend if you wanna take a supplement that's good for your glucose levels. Twenty-five clinical trials, it's amazing, it's the best thing on the market.
1:16:49 Peter Diamandis? So white mulberry leaf.
1:16:51 Speaker 03 Yep, lemon peel. So the white mulberry contains a molecule called DNJ, which acts on your enzymes in your stomach and lets forty percent of the sugar of your meal pass through, not go into your bloodstream, go to your microbiome, where it increases GLP-1. The satiety hormone that Ozempic acts on, but Ozempic tricks your brain into thinking there's more GLP-1 than there actually is. This little guy after six weeks actually increases GLP-1 by fifteen percent naturally.
1:17:18 Peter Diamandis? Nice.
1:17:19 Speaker 03 So I'm super excited. This is the best supplement if you want something.
1:17:21 Peter Diamandis? I love it. I love it. I'm excited to, uh, to, to try it. And it's something you can have in your, in your bag.
1:17:28 Speaker 03 Totally. Exactly. You, it comes with a little pill box. You can bring fifteen in your bag.
1:17:32 Peter Diamandis? Perfect.
1:17:33 Speaker 03 Anti-spike, my new baby.
1:17:38 Peter Diamandis? Thank you for the work you're doing.
1:17:40 Speaker 03 Thanks, Peter. Appreciate it.
1:17:41 Peter Diamandis? Um, it's, it's so important. Uh, people have been, uh, unfortunately, uh, really, uh, injured by the food industry.
1:17:52 Speaker 03 Yeah.
1:17:53 Peter Diamandis? Uh, and it's unregulated in, in the, you know, the food pyramid and everything we have. Uh, and I think just educating people about this and giving them back control. And it's not difficult and it's not expensive.
1:18:08 Speaker 03 Exactly. It's free stuff.
1:18:10 Peter Diamandis? It's free.
1:18:10 Speaker 03 It's free. You can do it anywhere in the world, whatever your, you know, dietary preferences are. And again, this should be to me, it's, uh, we're on the public health level. I mean, it's like brush your teeth, drink water, wear sunscreen, have a savory breakfast. I mean.
1:18:24 Peter Diamandis? Jessie and Chausby, thank you so much for the work that you're doing.
1:18:27 Speaker 03 Thank you, Peter.
1:18:29 Peter Diamandis? Uh, I'm excited to support you and promote what you do because it's, um, uh, you know, as much as I want there to be, you know, epigenetic reprogramming and, you know, pills for growing muscle mass and, uh, and all kinds of, you know, cheap, easy hacks. It starts here. It starts with food, exercise, sleep. Um, and as I tell everybody, people ask me all the time, like, if there's one thing you could do, what would you do for a pro-longevity life? Stop eating sugar.
1:19:05 Speaker 03 Yeah. I feel you. Thank you so much for having me. It was a total pleasure to speak with you.
1:19:10 Peter Diamandis? A pleasure. Where do people find, uh, your?
1:19:13 Speaker 03 My work. Honestly, Instagram is kind of my hub. So Glucose Goddess, uh, glucosegoddess.com also has all my books, all my things. But, um, yeah, I mean, I started on Instagram, funnily enough. And so that's where, that's where I communicate all the latest.
1:19:29 Peter Diamandis? Great. I look forward to amplifying your message.
1:19:31 Speaker 03 Thank you, Peter.
1:19:32 Peter Diamandis? For joining us today. Appreciate it.
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