Two months ago I saw this and started eating food in the order explained here. After eating the same food, but in the order recommended, I have lost 2 inches from my waist. Just a few days ago I started including some vegan meals, but that was less than a week ago. I am applying the same principles to vegan eating. It really works! It is clear,and simple to do and really works. Loosing belly fat is a big deal! Thank you Zoe.
I've been wearing a CGM for about 8 months as I am a type 1 IDD, diagnosed 40 years ago. I can't begin to count how many times since wearing the device, that I have been faced with an inexplicable spike or crash after meals, wailing "but its the same breakfast / meal I always have!". This podcast , I hope , will help me smooth out the worst of the spikes and troughs and improve my sleeping. Thank you all so much. Off to get my vinegar drink.
I am type2 and I have this same problem. Plus, I am asymptomatic when I go into lows. Glad I qualified for the Dexcom, it’s a lifesaver-literally! Best wishes for the both of us!❤️🤗
It wont do sht for you. These are healthy people, and they complaining about a glucose spike of 20% for a short period of time, just to have something to cry about, even tho that kind of spike wont do any harm to your body. Like, she talking about schizo type of sht, skin issues... Its all nonsense, high blood sugar wont cause any of that. For type1, there is only low carb that can maybe help, Dr. Richard K. Bernstein wrote a book on it, he is type1 endo, almost 90 years old by now. But its a very strict low carb diet.
The idea of eating vegetables first when we have a main meal is fascinating because when I visited a French family in the 1970s, this is exactly how they ate. I was very surprised to be given green beans or salad separately, then a portion of meat and potatoes. They were a middle class rural family eating a traditional way.
I’m so glad I found you, I am going through a diabetic crisis. I’m trying to find a way to stop all the highs and spikes. This has helped me tremendously. I see a difference this morning when I add a vegetable to my morning meal and ate that first then walked for ten minutes after. I still have a lot of work to do, but today I feel better about things. Thank you all.
Don't take these people seriously, They are wrong and appear to have a Plant food bias, , the thing that causes Diabetes and Blood sugar spikes is Carbohydrates Yet they tell you to eat Bread and Chocolate cake Fruit and Vegetables all full of Carbs and Sugars, Three things to stop eating are Sugar Wheat and Vegetable oil all three are in bread, Eat more Meat, Fish and Eggs, the human body makes all the Glucose it needs you do not need to eat any nor do we need fibre that is a myth perpetrated by the Agriculture Industry my fibre intake is virtually zero, For real help RUclips Dr Ken Berry MD he is the real deal ZOE is not.
@@RobertWalker-lx3quypire wrong. You have been brainwashed by dopes who think plants are deadly, lol. Cooked plants lose almost all of the oxalates and offer minerals, fiber and vitamins which are easily absorbed. These suggestions work, lower cortisol as opposed to your cult diet, and offer a very healthy way to maintain healthy blood sugar levels and thrive. When the human body makes glucose out of protein, not only dots that deprive your body of aminos to rebuild and repair tissues, it creates toxic residue which stresses the kidneys. Ketosis and gluconeogenesis are survival mechanisms, not ways in which to thrive.
Do report back on how & what works for you. I'm helping my husband manage his T2D, and, of course, wanting to prevent it in myself as well as to stop sugar cravings
This is very empowering, and what I like about it is the simplicity. As a child growing up in The Caribbean, we used to eat the meat first; the starchy part of the meal followed, often white rice, mixed heavily with peas or beans, along withgreen leafy vegetables steamed , and raw vegetables There was a spinach vine on every backyard fence.. Cracklin, butter and lard from animal fat was used instead of vegetable oil. The work was hard and involved a lot of manual labour. Diabetes, stroke and heart attack were very rare. The ancestors had a lot of wisdom, but we have moved away from it. I am glad that I can improve on that by applying this new information to that model, and make it even better. Thank you Johnathan Wolff, Dr. Sarah Berry and Jesse Inchauspe so much for presenting this very practical information.
This is the first time I have listened to your podcast. I don’t know how I tapped on it but I but Jessie’s audiobook few days ago and have listened to it about 30 times. Let me say this, thank you Jessie. This is the best book about glucose ever. The book is Glucose Revolution. This is a book everyone needs to read or listen to. Finally Ms Inchauspe, your beautiful as your book is. Thank you for sharing your experience.
I’ve watched a dozen or so ZOE videos in recent days, almost nonstop. Whilst all have been informative and useful and inspiring, THIS one has been the easiest to digest and apply by far. So pleased to have discovered ZOE. Thank you all.
Summary: Simple hacks or shortcuts to maintain stable blood sugar glucose 1. In general, reduce foods with sugar, carb and starch (and drink more water too). 2. Eat vegetables and fiber first, then protein and healthy fats, then carbs and sugar. The more time between them the better. 3. Do any exercise for 10 minutes after any meal to burn off glucose. 4. Standard level vinegar in form of drinks, condiments or pills slow blood glucose.
I set up Jessie's meal order six months ago without knowing her own research on that subject. However, I always end up my savory breakfast with a wholemilk homemade yugourt. I also believe food supplements like chia, cinnamon and apple cider vinegar can help in controlling glucose spikes. Be aware not taking vinegar more than once a day. Sugar cravings are not an issue anymore thanks to a new way of eating foods which includes also nuts and mock meat.
What a fascinating interview. As a perimenopausal woman I can testify that I cannot metabolise foods in the same way. I am definitely going to try out some of the hacks re the order in which to eat certain foods. Keep up the great work!
I’ve been pre diabetic for a few years. Recently I had a little scare at opticians regarding my eye which may be diabetes related. I’d been itching for years and I didn’t realise this is when i have eaten any sugar. Consequently I’ve had to cut sugar for a few weeks. I record everything I eat or drink and when it causes the itching. Some fruits and veg trigger it. I’m wondering if once I’ve cleared my system of what has been an obvious overload ,whether the itching will stop and I can just eat sensibly again. I take ACVinegar. I know I’ve got to drink plenty of water.
I am peri menopausel I used to enjoy weetabix or branflakes topped with fruit . But now I fast from 7pm to 11-12 am . Then I eat eggs with spinach , avocado an olive oil . And find this fills me more an stops my sugar cravings . I drink ACV every night an mornings. I eat healthy but do need a bit of dark chocolate each day
What a great show. As someone who is prediabetic, it has been absolutely nuts for me to worry about my blood sugar. My experience has been that both diets and medications have been problematic. Thank goodness for this kind of research. I look forward to more. Keep up these great interviews.
@@Bushcraft242if you google it, you will see the figures, in the UK 5 up to 6.9 is fine, go over 6.9 into 7 you are ore diabetic, if your blood sugars 8 you are type 2 diabetic. I’ve been diagnosed pre diabetic just last month. I’ve got mine down to between 5 fasting and in the 6 after I’ve eaten.
Michael Mosley investigated vinegar in one of his bbc series. A recommendation was to drink a tablespoon a day possibly in a glass of water, or o add to the salad dressing. This had several benefits including weight loss, possibly because it counters a sweet craving. Cider vinegar was preferred.
Brilliant. At 70 and 76 we are trying hard to eat well and reduce sugar because my husband has recently been type 2 diagnosed. We were following some of the tips before but it is so helpful to hear all this information along with other helpful info in your podcasts. Thank you.
A clue to why acetic acid might work -- it causes a release of serotonin when it contact the tongue. I'd be willing to guess it works even better without the straw. Someone once recommended vinegar diluted in water for my migraines. Sipping an ounce of any vinegar in a pint of water really took the edge off albeit only for a short time. You had to keep sipping.every few minutes to keep it going. It bothered me that it worked and I couldn't think why it would -- and then I found a study where someone found that putting acetic acid on a lamb's tongue caused a release of serotonin. Serotonin is involved in how many migraine meds work and also has a role in glucose metabolism. So maybe this is why the vinegar before eating moderates the glucose spike. New to Zoe and can't wait to get my test results back!.
Fab podcast. Rings very true to me. I spent my pre-menopausal life trying to eat really healthily and being very sporty, and struggling with a slowly increasing weight issue. When I became perimenopausal I started to gain weight faster, and also started to lose control of eating chocolate etc. Will power just went out of the window. Really demoralized, with hot flushes and mood changes. Then discovered intermediate fasting almost 3 years ago. Now my weight and eating feel controlled and no longer a big fight, for the first time in my life, and I have barely had a flicker of a menopausal symptom, unless I have too much sugar as a treat. And I'm 2 dress sizes smaller, no cravings, and happy as can be with a 2-8 hour eating window most days. I've dabbled with very low carb as well, but it doesn't really tick my boxes because very fatty food makes me feel a bit sick, and I adore my fresh veg! Thanks for all the great research and tips.
This was a long, but excellent and very informative video on the subject of Blood sugar. I’ve jotted down a few notes, but I’m planning on watching again today. I’m not diabetic, I’m pre diabetic but I’m not comfortable with my Hb A1c sitting at 5.9. My desire is for my A1c to be lower. This is not any easy process by any stretch of the imagination, which is why I attempting to learn this whole thing on Blood sugars work, then develop a plan. Anyways, I really enjoyed this video, and I’m looking forward to watching others on your RUclips channel.
About the same time this video was posted on RUclips I stopped drinking apple juice and my fasting glucose level dropped about 30 points in a matter of weeks. I was in the habit of drinking watered down apple juice (about 25% juice to 75% water) but in fairly large quantities, a couple of liters a day. And my fasting glucose was running around 130. After I went to straight water, without changing anything else about my diet, it dropped to around 100. Sometimes I get readings in the low 90s, despite the fact that I've started to eat more carbs, including sweets, than I did before.
Another fantastic and informative podcast!! Question on food ordering…would olives also dampen the spike in blood sugar? I know it’s not a vegetable but they are high in fibre and often have a little vinegar in the dressing.
I’m no medical professional but I would say so because they’re a fat with fibre... both of which slow down the spike. They’re always associated with the start of a meal or during a meal, never at the end so in my opinion they’re great to eat at the start as they don’t contain any carbs/sugar.
Brilliant podcast - supporting all I've been doing since being diagnosed with Type 2 Diabetes in January this year. I reversed my HbA1c from 225 to 49 within 3 months and am diet controlled only. The hacks are the icing on my cakes (that I no longer crave or eat!! 😄) Thank you team.
@@angelgirldebbiejo Thanks for the concern. In NZ 49 is an acceptable level for such a reading, especially as I'm not taking any medication - only being very specific about my diet, ensuring I don't eat too many carbs. I was referred for a research study in my 40s, learning through that process that I have a congenital anomaly of my hypothalamus that affects the way I digest carbs. It also explained to me why I had huge sweats from childhood, requiring to change my night clothes and bedding during the night, so breaking my sleep (not helpful) and discovered then, that if I don't eat many carbs at my evening meal I don't soak my bed 😄 I had a blood sugar review today with the nurse and she is happy with how things are going. Thank you again for taking the time to warn me of possible harm with the readings.
@@shirleybeauty4430 It depends on what time I have it. If I do an early swim it's coconut yogurt with protein powder added about 07.00 after my swim. If no swimming then breakfast at 10 - 10.30 am with salad leaves, mushrooms, omelette made with cream and or crispy bacon.
Thank you so much for the brilliant podcast. The lightbulb moment! An invaluable 47 minutes. Such a clear explanation of how to address the torment that eating was becoming. So grateful for the 'the hacks' Proper help at last! Very much appreciated!
Just watched and found it so wonderfully useful. Thank you for presenting the information in such a clear, positive, open and easy to understand way. There are certainly some immediate changes that I can make to start making a real difference.
I have been doing Jessie's hacks for a couple of months and my food cravings have practically disappeared. As a result it has made it much easier to watch how much I eat and I am almost back in the healthy BMI range.
Thank you for this podcast. I became menopausal about 8yrs ago. I had really bad symptoms from irratic blood pressures to panic attacks. I realized my body was no longer processing food in the same way. I modified my diet to reduce the amount of refined carbohydrates and caffeine and ate more vegetables, low carbs, and protein and my symptoms improved dramatically. I also stopped eating and giving into cravings during the night.
I can highly recommend Jesse's book "Glucose Revolution" which goes into all the detail on this... it's accessible but the science is not dumbed-down at all (which I appreciated, especially as a type 2 diabetic... I learned a few new things about insulin response for example). If you get the audiobook she narrates it herself, but you don't get all the diagrams and graphs that are in the printed/ebook version.
Excellent exchange... Huge thanks! My personal experience was after eliminating added sugar and items with added sugar for 30 days all my food started tasting better... like I don't add salad dressing anymore.
Excellent podcast, thank you all so much. The menopausal issue was my experience to a ªTª, I had to have a hysterectomy and Oopherectomy in my late 40s and the havok it caused was bewildering and heartbreaking. It was still the best decision but I had no posst op help with my diet. Now in my 60s I still struggle with my weight, have T2 diabetes, high blood pressure and inflammation. Keto diet for 8 months reset a lot of things but isnt sustainable for me long term. What I take from this podcast is that the Mediterranian diet is still number 1 in eating styles. Salad with olive oil and vinegar followed by meat and bread dipped in olive oil not butter and dessert of yogurt or fruit! I would be interested to hear the panels view on timing of meals at some point. Do we eat immediately on waking and immediately before bed or leave a few hours space?
I'm in my 60's and have tried it all. I agree with all the suggestions made but have found eating protein dramatically increases my breathing. I eat a lot of fat and carbs and that helps me. I rarely crave for anything now.
I used to eat a chocolate bar on the way to work every morning,then later on that morning I’d get the shakes,I thought my blood sugar level was low then I’d over eat ,now I know to eat as Jessie says something savoury first thing in the morning,it has helped me so much ,no cravings and no acid reflux ,thank you ❤
There needs to be a demand from "the people" for CGM to be OTC and no required prescription. Walking after meals (using my CGM), I saw my glucose drop... like drop a lot. I do also try to do 30 body squats and pushups (25+) 30 min after a meal and when my sugars are high.
I agree! I've been looking to signing up for the Zoe program, and I know that a CGM is suggested if not required. Stopped at a nearby Walgreens only to discover that a prescription is required and they are very expensive 😕
I tried this hack with my lunch (salad, cooked mushrooms, scrambled egg, buttered toast). By the time I’d munched through the pile of veg, I was almost done! I ate the egg, but managed a mouthful of toast before I stopped because I was completely full. I haven’t tried the vinegar yet. It was very odd not mixing a bit of everything on my fork for full flavour profile, but I guess everything is alien until you get used to it. I’d certainly eat this way if I were having a dessert and I will carry on following Jessie and Sarah’s hacks and tips to see if they have an effect on my menopause symptoms. NB. I just used the Zoe app to look up my score for vinegar: Balsamic = 0, ACV = 79, Red Wine Vinegar, 87! I’ll give RWV a go, methinks.
I started using her suggestions a couple of weeks ago. I'm 53 and seemed to be almost through meno but this is rolling me back to pre peri meno days, it's wild. And it isn't taking long to adjust to enjoying each character of food one at a time. 😊
really wonderful information, these hacks sound so simple, but have a profound impact on blood sugar spikes which are invaluable to know. I will definitely be introducing these to my way of eating. thank you so much for this great podcast
That ordering hack was fascinating; when I first travelled to Spain I remember having the order you describe. Good old Mediterranean 😊 A fascinating video, thank you.....so much food for thought
Great episode! I'm in the ''older'' aged category and have simply made lifestyle changes which I actually enjoy. Heard about the veggies first thing, but Jesse clarified it & made it doable with no effort. It is interesting that our customary meals in the Mideast serve salads and dips prior to main dish. But 21st Century culture is now rampant and soaked in carbs and sugar😏
As Jessie states that eating veg at the beginning and also consuming vinegar in water are both beneficial, would eating pickled gherkins, onions etc before a meal be a useful approach?
Another super valuable show today! Just a small bit of critical feedback: while it was very clear that post meal, high glucose spikes are bad, it wasn’t explicitly stated why. Is the main goal to prevent immediate cellular damage from the glucose spikes themselves? Or to prevent repeated high insulin spikes from promoting insulin resistance? Or prevent the repeated insulin spikes from causing weight gain? Or some combination of the above?
In terms of insulin resistance, it's my understanding that eating fats and carbs in the same meal causes further resistance. as the insulin triggered by the carbs causes receptors to open but then the fat gets in them and blocks them, causing more insulin to be released. I thought the other tips were great, but as I want to increase my insulin sensitivity and regulate that, as well as my blood glucose, I will continue to try and keep them as separate as possible.
Excellent !!! recently purchased CGM for my wife and the result was STUPENDOUS!!!!! Also what was discussed just now is also very very RELEVANT Asmall effort will create miracle THANK YOU INDEED
The general population is eating really badly (ultra processed, fast food for convenience) and it’s putting pressure on healthcare systems all over the world. More people are becoming diabetic or developing diseases that can reduced if not corrected completely just by lifestyle alone. I do believe we’ll reach a time when we go back to the practices of the 1950s and 60s, cook from scratch, slow down and savour our meal times and not even need to think about diet culture and calories. We can’t go on with the rate of obesity that’s occurring amongst pre-teens and will see parents outliving their offspring. High glucose spikes are bad because they increase inflammation in the body which makes us more prone to disease and ill health. They accelerate the aging process and can lead to insulin resistance (diabetes - which left uncontrolled can lead to blindness, limb amputation, comas etc). The spikes can lead to mood swings, tiredness and poor mental health which in turn can lead to emotional eating, further poor food choices and increased stress...and who wants to be around someone cranky and miserable all the time?!
This talk was my introduction to Jesse. I immediately became a fan! Regarding the discussion as to when to eat, the chocolate chip cookie was a bit weird. I mean one of the keys to controlling glucose spikes is to avoid those kinds of foods. Eat a piece of fruit instead, one of the problems with sugar cravings is the sugar is actually addictive, stimulating the same dopamine center of the brain as do drugs and nicotine. That’s why it can be so hard to kick. And another hack is drinking a glass of water if you’re going to eat, a lot of starchy foods, for example, like french fries, because there’s something called the polyol pathway whereby in the presence of high blood osmolarity, such as hyperglycemia, or a lot of salt, there is an enzyme that gets triggered that converts the starch of the potatoes into fructose, which is the most harmful sugar. You know you’re going to be eating salty or sweet things if you drink a glass of water first, and dilutes the blood somewhat reducing the blood sugar and the salt concentration. I would’ve seen more emphasis on exercise, and also highlighting the fact that fructose again the most harmful sugar, because it can only be metabolize in the liver and the liver can only handle so much before turning it into liver fat, does not raise your blood sugar. So it doesn’t show up on the CGM.
Very informative podcast; it just left me wondering whether the vegetables one eats at the beginning of the meal have to be raw or cooked or whether this does not matter. And what is the best stage of a meal to introduce fruits?
Not sure if it's great for the reputation of Zoe to be effectively endorsing somebody who hawks diet supplements for €53 a bottle on her website. I'm not saying the science of her argument is bogus but this raises alarm bells for me.
Vegetable first, protein second, starch and sugar third. I always stuffed all of these components all at once in my mouth to mix it well and always thought it's the best approach but obviously not👍
Thank you for all your contributions. This one is particularly enlightening, and I know many people who will be thankful for me to send them the link - which I will do.
Great episode. Can you define what a glucose spike is with respect to a percentage increase over your base glucose level prior to eating, exercising etc. Is a 10% increase a spike, or is it something more substantial such as 50%?
This discussion has given me more information than from any other source. Thank you thank you … I will keep listening for more in the future from your site. Very HELPFUL‼️🌟🌟🌟🌺🌺🌟🌟🌟🌺🌺
The healthiest I've EVER been was when I followed THE HAY DIET..... Which is separating and eating foods in specific order, the timing of food order is important too.
I've been doing the food order for years, because I noticed a difference in how I felt. American cuisine is generally considered bad, but their habit of eating your salad before you mains is a good one.
I was always told not to exercise after meals, because we had ‘to let our body digest the meal’. How does this work with your 10 minutes of using your muscles?
I've been using apple cider vinegar on and off for a few years. It's great, I didn't know it helps with sugar spikes too but it's supposed to stimulate stomach acid production and help with digestion. One thing I'd add is that it can irritate esophagus, especially if you overdo it. I'd use a small teaspoon in half a glass of water and add more water if it tastes too strong and is burning your throat.
Very Informative with easy to understand verbiage. I have had a cbm but wasn't sure how I would benefit other than saving my fingers. The food order and vinegar cocktail preceding meals is definitely some thing to try - anything that helps with keeping my levels smooth sailing.
Jessie is so engaging & puts information over in an easy to understand way. I’ve started eating in order (mostly!) I used to always dive straight into potatoes at Sunday dinner, but now I generally have veg first, then meat, then potatoes, though I have also cut down a lot on things like potatoes, bread, rice & pasta anyway. I do like apple cider vinegar but often forget that hack! I don’t often eat breakfast these days after 60 years of cereal, (thinking it was healthy) as I try to have at least 14 hours with no food. I have found the changes much easier than I imagined & over the last year I’m down from 9st 10lb to 8st 6, so no longer overweight. 😊
I'm 9st 10lbs and would like to lose weight. Apart from cutting down on carbs and sugar and not eating 14 hours a day, what else did you do? Ignore the stuff on this video and exercise as I'm all good on that.
@@kathy4180 hi Kathy, I’ve cut down massively on ultra processed food, rarely eat biscuits now but have nuts & seeds plus 85% dark chocolate. Still love milk chocolate but only buy on rare occasions as once it’s open I’ll scoff the lot! After listening to Tim Spector I’ve increased plant diversity to about 30 different types a week which is much easier than I expected using herbs & spices I rarely used before so hopefully my gut is thanking me. Also I ditched all low fat stuff & now never use vegetable/seed oils, just Extra Virgin olive oil. As for exercise I really don’t do much, never have but trying a bit of Qigong. It’s just been about what I eat, when & how. I’m 63 & haven’t been this weight for 20 years. Interesting info about menopause & peri menopause which I wish I’d known back in the day!
Very interesting interview, as I have been diagnosed with type 2 diabetes and it’s refreshing to hear all the the things we can do to stop those spikes. I feel that I have gained a whole lot of knowledge from watching this and will definitely be trying out the vinegar and eating my food in a new order.
I drink a home made lemon, lime and orange drink with two tea spoons of honey ( diluted with a small amount of hot water then stirred ) after every meal. and then topped up with cold water ( add ice if you want it colder ). Lime 4 mm slice Lemon 4mm slice, plus one quarter of an orange. Hand squeezed. I have this drink twice a day. I usually eat a teaspoon of plain yoghurt before drinking the drink.
What she fails to mention is the fact that vinegar makes you stink! I followed her instructions and after a while, someone close to me told me that my skin smelled like vinegar. I used a good vinegar 1 Tbs. before meals. Since stopping the vinegar, my skin smells good once again.
I found it disturbing that Dr Berry suggested people were taking recommendations way too literally. Does the approach have to be binary (ie either all or nothing, on or off)? Personally I only use the vinegar drink when I am going to eat a heavy refined carb meal (eg pasta which I simply love) to give my blood regulation system a helping hand. Also, I’m not entirely sure that Jessie was recommending that vinegar be taken with absolutely every meal/snack. This feels a bit extreme. Generally I tell people…rules are for wise people to treat as guidelines only…and to always listen to what one’s body is telling you regardless of the science, studies and theories, which often times can be a bit reductionist given all the nuances and complex epigenetics at play. Personally if I was a diabetic/pre diabetic and the vinegar worked wonders then I’d put up with the smells. If however the benefits of the vinegar were marginal then I’d probably prioritise getting rid of the bad smell by either reducing or eliminating consumption. Make sense?
Love Zoe Podcast. I listen it most days. They are not one tracked with being strict vegans. They are plant based with a little inclusion of oil oily fish etc.love Dr Sarah🎉🎉🎉🎉🎉🎉🎉
This is excellent, thank you. There is a lot of information about the supposed health benefits of eating a whole foods, plant based diet and I think your podcast raises some interesting points. Am I right in thinking that in the 1950s Walter Kempner successfully treated type 2 Diabetics using a rice and vegetable diet only? If fibre slows digestion and therefore reduces glucose spikes then non processed foods that also contain starch should not be a problem. I was part of a population study looking at diabetes. Testing involved a twelve hour fast followed by a glucose blood test and then a sugary drink. Another blood test was taken two hours later and if levels had returned to normal then there was no sign of diabetes. In other words spikes were expected but they were not expected to extend beyond two hours. Interestingly when in rural France many years ago a plate of lettuce was always served at the end a meal to aid digestion. Finally I understand that an increase in blood pressure as we age is not inevitable and a low BP has been found in communities who eat plant based. Thanks again for all your hard work on an important subject.
As a contrasting data point, at age 62 my blood pressure is typically 106/66, after eating lower-and-lower carb for ten years and leaning towards mostly meat in recent years, and it used to be about 150/90 when I was avoiding meat and eating a lot of carbs. I also weighed about 90 pounds more then than I do now, and I now have zero tendency to over-eat, often having to consciously eat more than I am hungry for. I can eat only 1500 calories during a day, and in the evening not be hungry enough to eat anything else, and I say to myself, "I will make up for it by eating more tomorrow", which I usually fail to do. So, as a former carb-addicted obese person, I am now eating mostly meat, staying lean, and have no addictive eating habits that could put me back on the path towards metabolic syndrome.
@@johnsheehy4192 I'm glad it worked out for you but it doesn't work that way for everyone. It was exactly the opposite experience for me. It's not about carbs for a number of folks but the type of carbs and the way it is sourced and cooked. For people whose ancestors ate a predominantly vegetarian whole foods diet they have inherited a different microbiome and reaction to various types of food.
I advise people on the ketogenic diet to keep an eye on their muscle mass and bone density. Keto decreases both muscle mass and bone density because the body breaks them to generate the vital glucose and also because the lack of insulin put the body in a state of atrophy (destruction). Insulin is a major anabolic hormone. I suggest people on keto measure blood creatinine and adjusted calcium.
It's am absurd diet and slowly, quietly more and more diet gurus are walking back on it. Within 5 years it will seem bizarre that it was so popular. These people are running on caffeine, stress hormones and canabalizing their own muscle tissue via gluconeogenesis when they believe they're in ketosis. It's a terrible nutritional approach.
I shall give it a try. I'm in phase 202 of Zoe but have purchased an additional CGM so I can keep monitoring. I will try having a gherkin before my meals (seeing as I like gherkins) and cleaning up the kitchen immediately after dinner instead of sprawling on the sofa and leaving the mess until bedtime.
It is more than just veggies first, if I eat an apple or a few cherries ~20 minutes prior to a meal I get smaller glucose spikes. Eating something to get the digestive process going just seems to help.
You talk about adding something to a slice of white bread but don't even suggest eating decent wholemeal bread which already had its own fibre which has not been stripped out by over processing. Jessie says "fibre is best" but no one thinks of getting rid of white bread.
Can Hormonal changes in an aging male have effects comparable to those in menopausal females? As I get nearer to 80 years old I find bloating (inflamation?), brain fog and lethargy affect me rather too frequently for comfortable living. Another strand for React perhaps? Thanks for a very thought-provoking podcast. I'll follow up omo Jessie's book.
I am 71 and I found that the Keto diet was a great help for me in controlling both blood sugar and HbA1C and also bloating (inflammation), brain fog and lethargy, etc. The stricter the Keto the better to start off but if you lose wt then make sure you add in electrolytes to counteract the loses from the wt loss.
when I was diagnosed with diabetes my blood sugar would spike 400+. Now I eat low carb, I rarely spike above 125 after a meal. I have stopped insulin and never took other meds. My favorite meal is to grill some Meat, Then have a salad, and throw in some blueberry's and strawberries for a little sweetness. I make my own dressing, olive oil, balsamic, dejon mustard, and salt and pepper. I walk after my meals, and I skip breakfast. I try to have lunch at 12:30 and be done eating for the day by 6:30.
I have struggled with hypos intermittently since I was early teens , usually around hormonal times , I m now 50 and currently doing the 2 week cgm with Zoe . Having a particularly bad week with them with my period which has been interesting watching the monitor. I have learned to intervene a hypo over the years, I don’t have much sugar in diet usually eat whole grains, but in my 30s saw and endocrinologist as symptoms also look like thyroid problems . I love porridge but about an hour 1/2 later terrible crash. Stay away from carbs was my diagnosis. Between Zoe and this podcast it makes everything a little more clearer, people are so different I am so delighted it wasn’t just in my head. I look forward to my results and will start including some of these hacks 😊
Thank you so much! Excellent discussion - thoughtful, insightful and presented in such an easy-to-understand way. I look forward to seeing your follow up on the studies.
Such pleasant smiling people. I am excited to study this information. I bought a glucose tester that I pick my finger with last year just to see how I was doing. But have only used it twice. If I could wear a monitor that would be better.
I arrived to similar conclusions concerning the order of foods and not having refined sugar while learning to manage my Long Covid. I've heared of others, too, who were successfully getting a handle on Long Covid by reducing sugar intake. Food for thought.
Superb interview thanks a lot. I was wondering if I can take some blue berries before my boiled eggs and toast instead of vegetables and still get good results .
Very interesting! At nearly 70 I have all but given up trying with my type 2 which I have had for about 10 years. Medication has not worked for me, it has made me feel unwell and some side effects I just cannot live with. It would be very interesting to know more about how age affects diabetes, does age make it harder to control? I don't have the gadgetry needed for monitoring and here in the UK general practitioners are not geared up to give you more than a 10 min appointment, there are nurses who go as diabetic nurses in practices, but again, 10 mins is all you get, so support is minimal and it is all about medication. The vinegar thing is wonderful for me, I have very little craving for sugar, but vinegar yes! So thank you for the information, lots to think about. x
The hacks are helpful and remind me of how I ate as a child - full English breakfast (savoury), food order in meals (salad starter, dessert last), use of vinegar (lettuce, chips). But the meals that are given as examples as healthy include meat and dairy. I am not a vegan but have great respect for their claims that scientific evidence points to not eating those things (eg claims that some are carcinogenic). See for example Dale Vince's book "Manifesto". Does Zoe not consider such claims to be valid?
Thank you so much! This brilliant pod cast has helped me tremendously!!! Keep making more pod casts like this one. I do have a strong breakfast but is more like a brunch. Then, I have a fruit, or veggie smoothie if am hungry. And salad for dinner with smaller portions of protein. I find that my glucose is dropping. I have lost 8 lbs. Which it helps. Now I am going to start using your hacks. Did you say wait 15 or 50 minutes between eating your veggies then, protein and fats? I missed hearing it. Than you again!
I can't thank you enough for this. Am going to really try this. I have severe headaches after eating starchy foods that last for 24 hrs. I no longer eat sugar. You did not mention headaches but am hoping that this will help me. Thanks a million.
@@DavidJJJ I have been researching carnivore doctors. Dr. Berry, to start with. There are many more. Unbelievable to read the comments, such as yours, how eating this way gets rid of many chronic illnesses. Dr. Shawn Baker is another. Many, many interviews with people and other physicians who now follow this.
Two months ago I saw this and started eating food in the order explained here. After eating the same food, but in the order recommended, I have lost 2 inches from my waist. Just a few days ago I started including some vegan meals, but that was less than a week ago. I am applying the same principles to vegan eating. It really works! It is clear,and simple to do and really works. Loosing belly fat is a big deal! Thank you Zoe.
How inspiring. I will try this too. How soon did you see results?
I've been wearing a CGM for about 8 months as I am a type 1 IDD, diagnosed 40 years ago. I can't begin to count how many times since wearing the device, that I have been faced with an inexplicable spike or crash after meals, wailing "but its the same breakfast / meal I always have!". This podcast , I hope , will help me smooth out the worst of the spikes and troughs and improve my sleeping. Thank you all so much. Off to get my vinegar drink.
I am type2 and I have this same problem. Plus, I am asymptomatic when I go into lows. Glad I qualified for the Dexcom, it’s a lifesaver-literally! Best wishes for the both of us!❤️🤗
❤
I had 8 grams of carbohydrates this morning (a milk based protein drink) and my BS went up 150 mg/dl, which makes no sense based on how I was taught.
It wont do sht for you. These are healthy people, and they complaining about a glucose spike of 20% for a short period of time, just to have something to cry about, even tho that kind of spike wont do any harm to your body. Like, she talking about schizo type of sht, skin issues... Its all nonsense, high blood sugar wont cause any of that.
For type1, there is only low carb that can maybe help, Dr. Richard K. Bernstein wrote a book on it, he is type1 endo, almost 90 years old by now. But its a very strict low carb diet.
The idea of eating vegetables first when we have a main meal is fascinating because when I visited a French family in the 1970s, this is exactly how they ate. I was very surprised to be given green beans or salad separately, then a portion of meat and potatoes. They were a middle class rural family eating a traditional way.
9⁹99999999⁹99999⁹⁹99999⁹999⁹999⁹9⁹9999⁹òo
Just leave out the pots!
😅
👍
Traditional ancestoral wisdom was at work there!
I’m so glad I found you, I am going through a diabetic crisis. I’m trying to find a way to stop all the highs and spikes. This has helped me tremendously. I see a difference this morning when I add a vegetable to my morning meal and ate that first then walked for ten minutes after. I still have a lot of work to do, but today I feel better about things. Thank you all.
Don't take these people seriously, They are wrong and appear to have a Plant food bias, , the thing that causes Diabetes and Blood sugar spikes is Carbohydrates
Yet they tell you to eat Bread and Chocolate cake Fruit and Vegetables all full of Carbs and Sugars, Three things to stop eating are Sugar Wheat and Vegetable oil
all three are in bread, Eat more Meat, Fish and Eggs, the human body makes all the Glucose it needs you do not need to eat any nor do we need fibre that is a myth perpetrated by the Agriculture Industry my fibre intake is virtually zero, For real help RUclips Dr Ken Berry MD he is the real deal ZOE is not.
@@RobertWalker-lx3quypire wrong. You have been brainwashed by dopes who think plants are deadly, lol. Cooked plants lose almost all of the oxalates and offer minerals, fiber and vitamins which are easily absorbed. These suggestions work, lower cortisol as opposed to your cult diet, and offer a very healthy way to maintain healthy blood sugar levels and thrive. When the human body makes glucose out of protein, not only dots that deprive your body of aminos to rebuild and repair tissues, it creates toxic residue which stresses the kidneys. Ketosis and gluconeogenesis are survival mechanisms, not ways in which to thrive.
Do report back on how & what works for you. I'm helping my husband manage his T2D, and, of course, wanting to prevent it in myself as well as to stop sugar cravings
This is very empowering, and what I like about it is the simplicity. As a child growing up in The Caribbean, we used to eat the meat first; the starchy part of the meal followed, often white rice, mixed heavily with peas or beans, along withgreen leafy vegetables steamed , and raw vegetables There was a spinach vine on every backyard fence.. Cracklin, butter and lard from animal fat was used instead of vegetable oil. The work was hard and involved a lot of manual labour. Diabetes, stroke and heart attack were very rare. The ancestors had a lot of wisdom, but we have moved away from it. I am glad that I can improve on that by applying this new information to that model, and make it even better. Thank you Johnathan Wolff, Dr. Sarah Berry and Jesse Inchauspe so much for presenting this very practical information.
This is the first time I have listened to your podcast. I don’t know how I tapped on it but I but Jessie’s audiobook few days ago and have listened to it about 30 times. Let me say this, thank you Jessie. This is the best book about glucose ever. The book is Glucose Revolution. This is a book everyone needs to read or listen to. Finally Ms Inchauspe, your beautiful as your book is. Thank you for sharing your experience.
Jessie is a star! I loved listening to Sarah and her discuss all the details of how to manage your blood sugar spikes. A fantastic episode
I’ve watched a dozen or so ZOE videos in recent days, almost nonstop. Whilst all have been informative and useful and inspiring, THIS one has been the easiest to digest and apply by far. So pleased to have discovered ZOE. Thank you all.
So true @grace
Summary:
Simple hacks or shortcuts to maintain stable blood sugar glucose
1. In general, reduce foods with sugar, carb and starch (and drink more water too).
2. Eat vegetables and fiber first, then protein and healthy fats, then carbs and sugar. The more time between them the better.
3. Do any exercise for 10 minutes after any meal to burn off glucose.
4. Standard level vinegar in form of drinks, condiments or pills slow blood glucose.
Great summary
And Potassium Chlorid Salt (70/30) stabile bloodsugar before and After the meal
I set up Jessie's meal order six months ago without knowing her own research on that subject. However, I always end up my savory breakfast with a wholemilk homemade yugourt.
I also believe food supplements like chia, cinnamon and apple cider vinegar can help in controlling glucose spikes. Be aware not taking vinegar more than once a day. Sugar cravings are not an issue anymore thanks to a new way of eating foods which includes also nuts and mock meat.
What a fascinating interview. As a perimenopausal woman I can testify that I cannot metabolise foods in the same way. I am definitely going to try out some of the hacks re the order in which to eat certain foods. Keep up the great work!
I enjoyed this interview as well
how did things go for you?
The talk about vinegar before meal should be great I am going to try it thanks
@@SandraMcChannel k me il
I’ve been pre diabetic for a few years. Recently I had a little scare at opticians regarding my eye which may be diabetes related. I’d been itching for years and I didn’t realise this is when i have eaten any sugar. Consequently I’ve had to cut sugar for a few weeks. I record everything I eat or drink and when it causes the itching. Some fruits and veg trigger it. I’m wondering if once I’ve cleared my system of what has been an obvious overload ,whether the itching will stop and I can just eat sensibly again. I take ACVinegar. I know I’ve got to drink plenty of water.
I am peri menopausel
I used to enjoy weetabix or branflakes topped with fruit . But now I fast from 7pm to 11-12 am . Then I eat eggs with spinach , avocado an olive oil . And find this fills me more an stops my sugar cravings . I drink ACV every night an mornings. I eat healthy but do need a bit of dark chocolate each day
What a great show. As someone who is prediabetic, it has been absolutely nuts for me to worry about my blood sugar. My experience has been that both diets and medications have been problematic. Thank goodness for this kind of research. I look forward to more. Keep up these great interviews.
My doctor said there is no pre diabetic you eather have it or no
@@Bushcraft242 pre implies your condition on borderline. Yes, there’s such terminology.
Diet does affect your blood sugar such as starch, flour etc. tend to spike your blood sugar more compare to fiber food.
@@Bushcraft242if you google it, you will see the figures, in the UK 5 up to 6.9 is fine, go over 6.9 into 7 you are ore diabetic, if your blood sugars 8 you are type 2 diabetic. I’ve been diagnosed pre diabetic just last month. I’ve got mine down to between 5 fasting and in the 6 after I’ve eaten.
@@sandrawestley4193 Same here ....
Michael Mosley investigated vinegar in one of his bbc series. A recommendation was to drink a tablespoon a day possibly in a glass of water, or o add to the salad dressing. This had several benefits including weight loss, possibly because it counters a sweet craving. Cider vinegar was preferred.
Brilliant. At 70 and 76 we are trying hard to eat well and reduce sugar because my husband has recently been type 2 diagnosed. We were following some of the tips before but it is so helpful to hear all this information along with other helpful info in your podcasts. Thank you.
They
omit
important details.
KenDBerryMD has all the answers, w/o pills.
I split the comment to get around the censorship algorithms.
A clue to why acetic acid might work -- it causes a release of serotonin when it contact the tongue. I'd be willing to guess it works even better without the straw. Someone once recommended vinegar diluted in water for my migraines. Sipping an ounce of any vinegar in a pint of water really took the edge off albeit only for a short time. You had to keep sipping.every few minutes to keep it going. It bothered me that it worked and I couldn't think why it would -- and then I found a study where someone found that putting acetic acid on a lamb's tongue caused a release of serotonin. Serotonin is involved in how many migraine meds work and also has a role in glucose metabolism. So maybe this is why the vinegar before eating moderates the glucose spike. New to Zoe and can't wait to get my test results back!.
Fab podcast. Rings very true to me. I spent my pre-menopausal life trying to eat really healthily and being very sporty, and struggling with a slowly increasing weight issue. When I became perimenopausal I started to gain weight faster, and also started to lose control of eating chocolate etc. Will power just went out of the window. Really demoralized, with hot flushes and mood changes. Then discovered intermediate fasting almost 3 years ago. Now my weight and eating feel controlled and no longer a big fight, for the first time in my life, and I have barely had a flicker of a menopausal symptom, unless I have too much sugar as a treat. And I'm 2 dress sizes smaller, no cravings, and happy as can be with a 2-8 hour eating window most days. I've dabbled with very low carb as well, but it doesn't really tick my boxes because very fatty food makes me feel a bit sick, and I adore my fresh veg! Thanks for all the great research and tips.
I think you meant intermittent fasting?
@@LivingMyBestLifeIAm oops, yes! Random autotype moment I fear....
In discussing these ideas it’s nice to see the ladies with beautiful skin promoting the food plans. I wonder how they’ll look when they’re 80?!
D
This is the second time that I watched this episode and I have taken even more from it. Thank you all so much
This was the best information I've heard in the years of my diabetes. Thank you so very much! Love you guys
I'd be interested to know the effect of artificial sweeteners
It's still sugar
This was a long, but excellent and very informative video on the subject of Blood sugar. I’ve jotted down a few notes, but I’m planning on watching again today. I’m not diabetic, I’m pre diabetic but I’m not comfortable with my Hb A1c sitting at 5.9. My desire is for my A1c to be lower. This is not any easy process by any stretch of the imagination, which is why I attempting to learn this whole thing on Blood sugars work, then develop a plan. Anyways, I really enjoyed this video, and I’m looking forward to watching others on your RUclips channel.
I am doing the jesse protocol and getting very good blood sugar reading two hours after a meal.
About the same time this video was posted on RUclips I stopped drinking apple juice and my fasting glucose level dropped about 30 points in a matter of weeks. I was in the habit of drinking watered down apple juice (about 25% juice to 75% water) but in fairly large quantities, a couple of liters a day. And my fasting glucose was running around 130. After I went to straight water, without changing anything else about my diet, it dropped to around 100. Sometimes I get readings in the low 90s, despite the fact that I've started to eat more carbs, including sweets, than I did before.
Excercise is as important as food choices, i reversed my diabetes, this video might help you ruclips.net/video/KB9_9S5FQxk/видео.html
9 I I u used the same ⁷6⁶⁶6
Another fantastic and informative podcast!! Question on food ordering…would olives also dampen the spike in blood sugar? I know it’s not a vegetable but they are high in fibre and often have a little vinegar in the dressing.
I’m no medical professional but I would say so because they’re a fat with fibre... both of which slow down the spike. They’re always associated with the start of a meal or during a meal, never at the end so in my opinion they’re great to eat at the start as they don’t contain any carbs/sugar.
Brilliant podcast - supporting all I've been doing since being diagnosed with Type 2 Diabetes in January this year. I reversed my HbA1c from 225 to 49 within 3 months and am diet controlled only. The hacks are the icing on my cakes (that I no longer crave or eat!! 😄) Thank you team.
49 it's dangerously low, your headed to diabetic coma.
@@angelgirldebbiejo Thanks for the concern.
In NZ 49 is an acceptable level for such a reading, especially as I'm not taking any medication - only being very specific about my diet, ensuring I don't eat too many carbs. I was referred for a research study in my 40s, learning through that process that I have a congenital anomaly of my hypothalamus that affects the way I digest carbs. It also explained to me why I had huge sweats from childhood, requiring to change my night clothes and bedding during the night, so breaking my sleep (not helpful) and discovered then, that if I don't eat many carbs at my evening meal I don't soak my bed 😄
I had a blood sugar review today with the nurse and she is happy with how things are going.
Thank you again for taking the time to warn me of possible harm with the readings.
What you eat for breakfast
@@shirleybeauty4430 It depends on what time I have it. If I do an early swim it's coconut yogurt with protein powder added about 07.00 after my swim. If no swimming then breakfast at 10 - 10.30 am with salad leaves, mushrooms, omelette made with cream and or crispy bacon.
@@shirleyclarkejackson5560o
Thank you so much for the brilliant podcast. The lightbulb moment! An invaluable 47 minutes. Such a clear explanation of how to address the torment that eating was becoming. So grateful for the 'the hacks' Proper help at last! Very much appreciated!
Just watched and found it so wonderfully useful. Thank you for presenting the information in such a clear, positive, open and easy to understand way. There are certainly some immediate changes that I can make to start making a real difference.
I have been doing Jessie's hacks for a couple of months and my food cravings have practically disappeared. As a result it has made it much easier to watch how much I eat and I am almost back in the healthy BMI range.
Thank you for this podcast. I became menopausal about 8yrs ago. I had really bad symptoms from irratic blood pressures to panic attacks. I realized my body was no longer processing food in the same way. I modified my diet to reduce the amount of refined carbohydrates and caffeine and ate more vegetables, low carbs, and protein and my symptoms improved dramatically. I also stopped eating and giving into cravings during the night.
I can highly recommend Jesse's book "Glucose Revolution" which goes into all the detail on this... it's accessible but the science is not dumbed-down at all (which I appreciated, especially as a type 2 diabetic... I learned a few new things about insulin response for example). If you get the audiobook she narrates it herself, but you don't get all the diagrams and graphs that are in the printed/ebook version.
What a great discussion - Jessie is inspiring!
Excellent exchange... Huge thanks! My personal experience was after eliminating added sugar and items with added sugar for 30 days all my food started tasting better... like I don't add salad dressing anymore.
So happy I found your channel. Very happy to listen to your advice and will start today.
Excellent podcast, thank you all so much. The menopausal issue was my experience to a ªTª, I had to have a hysterectomy and Oopherectomy in my late 40s and the havok it caused was bewildering and heartbreaking. It was still the best decision but I had no posst op help with my diet. Now in my 60s I still struggle with my weight, have T2 diabetes, high blood pressure and inflammation. Keto diet for 8 months reset a lot of things but isnt sustainable for me long term. What I take from this podcast is that the Mediterranian diet is still number 1 in eating styles. Salad with olive oil and vinegar followed by meat and bread dipped in olive oil not butter and dessert of yogurt or fruit! I would be interested to hear the panels view on timing of meals at some point. Do we eat immediately on waking and immediately before bed or leave a few hours space?
KenDBerryMD has all the answers, w/o pills.
I'm in my 60's and have tried it all. I agree with all the suggestions made but have found eating protein dramatically increases my breathing. I eat a lot of fat and carbs and that helps me. I rarely crave for anything now.
I used to eat a chocolate bar on the way to work every morning,then later on that morning I’d get the shakes,I thought my blood sugar level was low then I’d over eat ,now I know to eat as Jessie says something savoury first thing in the morning,it has helped me so much ,no cravings and no acid reflux ,thank you ❤
There needs to be a demand from "the people" for CGM to be OTC and no required prescription. Walking after meals (using my CGM), I saw my glucose drop... like drop a lot. I do also try to do 30 body squats and pushups (25+) 30 min after a meal and when my sugars are high.
I agree! I've been looking to signing up for the Zoe program, and I know that a CGM is suggested if not required. Stopped at a nearby Walgreens only to discover that a prescription is required and they are very expensive 😕
I tried this hack with my lunch (salad, cooked mushrooms, scrambled egg, buttered toast). By the time I’d munched through the pile of veg, I was almost done! I ate the egg, but managed a mouthful of toast before I stopped because I was completely full. I haven’t tried the vinegar yet. It was very odd not mixing a bit of everything on my fork for full flavour profile, but I guess everything is alien until you get used to it. I’d certainly eat this way if I were having a dessert and I will carry on following Jessie and Sarah’s hacks and tips to see if they have an effect on my menopause symptoms. NB. I just used the Zoe app to look up my score for vinegar: Balsamic = 0, ACV = 79, Red Wine Vinegar, 87! I’ll give RWV a go, methinks.
I started using her suggestions a couple of weeks ago. I'm 53 and seemed to be almost through meno but this is rolling me back to pre peri meno days, it's wild. And it isn't taking long to adjust to enjoying each character of food one at a time. 😊
really wonderful information, these hacks sound so simple, but have a profound impact on blood sugar spikes which are invaluable to know. I will definitely be introducing these to my way of eating. thank you so much for this great podcast
Brilliant episode. Certainly gives me lots to think about and try out for myself. Thanks!
That ordering hack was fascinating; when I first travelled to Spain I remember having the order you describe. Good old Mediterranean 😊 A fascinating video, thank you.....so much food for thought
I love this channel! Your talks are so insightful and incredibly practical. Thank you
Great episode! I'm in the ''older'' aged category and have simply made lifestyle changes which I actually enjoy. Heard about the veggies first thing, but Jesse clarified it & made it doable with no effort. It is interesting that our customary meals in the Mideast serve salads and dips prior to main dish. But 21st Century culture is now rampant and soaked in carbs and sugar😏
On a Proper Human Diet, the order you eat works as well, Eat your Meat and Fat first and Carbohydrates second and skip Desert.
@@RobertWalker-lx3qu On a proper human diet you eat your
meat only.
Channel name, 'Katia Quirarte', title, 'Evolution of the Prehistoric Human Diet'.
I split the comment to get around the censorship algorithms.
As Jessie states that eating veg at the beginning and also consuming vinegar in water are both beneficial, would eating pickled gherkins, onions etc before a meal be a useful approach?
Another super valuable show today! Just a small bit of critical feedback: while it was very clear that post meal, high glucose spikes are bad, it wasn’t explicitly stated why. Is the main goal to prevent immediate cellular damage from the glucose spikes themselves? Or to prevent repeated high insulin spikes from promoting insulin resistance? Or prevent the repeated insulin spikes from causing weight gain? Or some combination of the above?
If you read Jessie’s book you’ll understand why glucose spikes are really bad.
In terms of insulin resistance, it's my understanding that eating fats and carbs in the same meal causes further resistance. as the insulin triggered by the carbs causes receptors to open but then the fat gets in them and blocks them, causing more insulin to be released. I thought the other tips were great, but as I want to increase my insulin sensitivity and regulate that, as well as my blood glucose, I will continue to try and keep them as separate as possible.
Excellent !!! recently purchased CGM for my wife and the result was STUPENDOUS!!!!!
Also what was discussed just now is also very very RELEVANT
Asmall effort will create miracle
THANK YOU INDEED
The general population is eating really badly (ultra processed, fast food for convenience) and it’s putting pressure on healthcare systems all over the world. More people are becoming diabetic or developing diseases that can reduced if not corrected completely just by lifestyle alone. I do believe we’ll reach a time when we go back to the practices of the 1950s and 60s, cook from scratch, slow down and savour our meal times and not even need to think about diet culture and calories. We can’t go on with the rate of obesity that’s occurring amongst pre-teens and will see parents outliving their offspring.
High glucose spikes are bad because they increase inflammation in the body which makes us more prone to disease and ill health. They accelerate the aging process and can lead to insulin resistance (diabetes - which left uncontrolled can lead to blindness, limb amputation, comas etc). The spikes can lead to mood swings, tiredness and poor mental health which in turn can lead to emotional eating, further poor food choices and increased stress...and who wants to be around someone cranky and miserable all the time?!
Really excellent information as a post menopause woman. Keep them coming. Thank you very much 😊
An excellent talk. The next step could be: when we get advice such as: "...eat a savory breakfast." include a link to a few recipes.
Yes! I was thinking the same thing!
This talk was my introduction to Jesse. I immediately became a fan! Regarding the discussion as to when to eat, the chocolate chip cookie was a bit weird. I mean one of the keys to controlling glucose spikes is to avoid those kinds of foods. Eat a piece of fruit instead, one of the problems with sugar cravings is the sugar is actually addictive, stimulating the same dopamine center of the brain as do drugs and nicotine. That’s why it can be so hard to kick. And another hack is drinking a glass of water if you’re going to eat, a lot of starchy foods, for example, like french fries, because there’s something called the polyol pathway whereby in the presence of high blood osmolarity, such as hyperglycemia, or a lot of salt, there is an enzyme that gets triggered that converts the starch of the potatoes into fructose, which is the most harmful sugar. You know you’re going to be eating salty or sweet things if you drink a glass of water first, and dilutes the blood somewhat reducing the blood sugar and the salt concentration. I would’ve seen more emphasis on exercise, and also highlighting the fact that fructose again the most harmful sugar, because it can only be metabolize in the liver and the liver can only handle so much before turning it into liver fat, does not raise your blood sugar. So it doesn’t show up on the CGM.
Very informative podcast; it just left me wondering whether the vegetables one eats at the beginning of the meal have to be raw or cooked or whether this does not matter. And what is the best stage of a meal to introduce fruits?
Fruit is dessert, eaten last. For your pre meal veg, cooked or raw, up to you. We alternate salads and cooked veg.
Not sure if it's great for the reputation of Zoe to be effectively endorsing somebody who hawks diet supplements for €53 a bottle on her website. I'm not saying the science of her argument is bogus but this raises alarm bells for me.
Vegetable first, protein second, starch and sugar third. I always stuffed all of these components all at once in my mouth to mix it well and always thought it's the best approach but obviously not👍
Thank you for all your contributions. This one is particularly enlightening, and I know many people who will be thankful for me to send them the link - which I will do.
Great episode. Can you define what a glucose spike is with respect to a percentage increase over your base glucose level prior to eating, exercising etc. Is a 10% increase a spike, or is it something more substantial such as 50%?
That's such an important question!
This discussion has given me more information than from any other source. Thank you thank you … I will keep listening for more in the future from your site. Very HELPFUL‼️🌟🌟🌟🌺🌺🌟🌟🌟🌺🌺
The healthiest I've EVER been was when I followed THE HAY DIET..... Which is separating and eating foods in specific order, the timing of food order is important too.
I've been doing the food order for years, because I noticed a difference in how I felt. American cuisine is generally considered bad, but their habit of eating your salad before you mains is a good one.
I was always told not to exercise after meals, because we had ‘to let our body digest the meal’. How does this work with your 10 minutes of using your muscles?
I am learning so much!.
Keep doing what you are doing guys
This is seriously a very very very good video. wow. you guys are awesome. thank you
I've been using apple cider vinegar on and off for a few years. It's great, I didn't know it helps with sugar spikes too but it's supposed to stimulate stomach acid production and help with digestion. One thing I'd add is that it can irritate esophagus, especially if you overdo it. I'd use a small teaspoon in half a glass of water and add more water if it tastes too strong and is burning your throat.
Very Informative with easy to understand verbiage. I have had a cbm but wasn't sure how I would benefit other than saving my fingers. The food order and vinegar cocktail preceding meals is definitely some thing to try - anything that helps with keeping my levels smooth sailing.
Great episode! Going to start this hack today and share with my clients! Thank you
Jessie is so engaging & puts information over in an easy to understand way. I’ve started eating in order (mostly!) I used to always dive straight into potatoes at Sunday dinner, but now I generally have veg first, then meat, then potatoes, though I have also cut down a lot on things like potatoes, bread, rice & pasta anyway. I do like apple cider vinegar but often forget that hack! I don’t often eat breakfast these days after 60 years of cereal, (thinking it was healthy) as I try to have at least 14 hours with no food. I have found the changes much easier than I imagined & over the last year I’m down from 9st 10lb to 8st 6, so no longer overweight. 😊
I'm 9st 10lbs and would like to lose weight. Apart from cutting down on carbs and sugar and not eating 14 hours a day, what else did you do? Ignore the stuff on this video and exercise as I'm all good on that.
@@kathy4180 hi Kathy, I’ve cut down massively on ultra processed food, rarely eat biscuits now but have nuts & seeds plus 85% dark chocolate. Still love milk chocolate but only buy on rare occasions as once it’s open I’ll scoff the lot! After listening to Tim Spector I’ve increased plant diversity to about 30 different types a week which is much easier than I expected using herbs & spices I rarely used before so hopefully my gut is thanking me. Also I ditched all low fat stuff & now never use vegetable/seed oils, just Extra Virgin olive oil. As for exercise I really don’t do much, never have but trying a bit of Qigong. It’s just been about what I eat, when & how. I’m 63 & haven’t been this weight for 20 years. Interesting info about menopause & peri menopause which I wish I’d known back in the day!
@@16Elless Thank you Lynda - really helpful advice. xx
@@kathy4180 you’re welcome!
Fantastic podcast... But what is Jonathan feeding his Alocasia? The leaves are humongous 😍🌿😍
Very interesting interview, as I have been diagnosed with type 2 diabetes and it’s refreshing to hear all the the things we can do to stop those spikes.
I feel that I have gained a whole lot of knowledge from watching this and will definitely be trying out the vinegar and eating my food in a new order.
That video will surely prompt tens of thousands of home experiments in those fascinating hacks. Thank you all.
Great podcast straight to the point please do more of these
I drink a home made lemon, lime and orange drink with two tea spoons of honey ( diluted with a small amount of hot water then stirred ) after every meal. and then topped up with cold water ( add ice if you want it colder ). Lime 4 mm slice Lemon 4mm slice, plus one quarter of an orange. Hand squeezed. I have this drink twice a day. I usually eat a teaspoon of plain yoghurt before drinking the drink.
What she fails to mention is the fact that vinegar makes you stink! I followed her instructions and after a while, someone close to me told me that my skin smelled like vinegar. I used a good vinegar 1 Tbs. before meals. Since stopping the vinegar, my skin smells good once again.
I found it disturbing that Dr Berry suggested people were taking recommendations way too literally. Does the approach have to be binary (ie either all or nothing, on or off)? Personally I only use the vinegar drink when I am going to eat a heavy refined carb meal (eg pasta which I simply love) to give my blood regulation system a helping hand. Also, I’m not entirely sure that Jessie was recommending that vinegar be taken with absolutely every meal/snack. This feels a bit extreme. Generally I tell people…rules are for wise people to treat as guidelines only…and to always listen to what one’s body is telling you regardless of the science, studies and theories, which often times can be a bit reductionist given all the nuances and complex epigenetics at play. Personally if I was a diabetic/pre diabetic and the vinegar worked wonders then I’d put up with the smells. If however the benefits of the vinegar were marginal then I’d probably prioritise getting rid of the bad smell by either reducing or eliminating consumption. Make sense?
Love Zoe Podcast. I listen it most days. They are not one tracked with being strict vegans.
They are plant based with a little inclusion of oil oily fish etc.love Dr Sarah🎉🎉🎉🎉🎉🎉🎉
That was so interesting, I am going to try these hacks as a post menopausal woman. Thank you all. X
Text Potassium Chlorid Salt 70/30 after and before Food as well it helped me top
Loving the direct questions at the start.
This is excellent, thank you.
There is a lot of information about the supposed health benefits of eating a whole foods, plant based diet and I think your podcast raises some interesting points. Am I right in thinking that in the 1950s Walter Kempner successfully treated type 2 Diabetics using a rice and vegetable diet only?
If fibre slows digestion and therefore reduces glucose spikes then non processed foods that also contain starch should not be a problem.
I was part of a population study looking at diabetes. Testing involved a twelve hour fast followed by a glucose blood test and then a sugary drink. Another blood test was taken two hours later and if levels had returned to normal then there was no sign of diabetes. In other words spikes were expected but they were not expected to extend beyond two hours.
Interestingly when in rural France many years ago a plate of lettuce was always served at the end a meal to aid digestion.
Finally I understand that an increase in blood pressure as we age is not inevitable and a low BP has been found in communities who eat plant based.
Thanks again for all your hard work on an important subject.
This is true and what we followed in India for ages, no one barring very few exceptions got diabetes back then...
Diabetes is a GUT HEALTH/STRESS issue not a pancreas issue in the vast majority of people who have blood sugar dysregulation problems
As a contrasting data point, at age 62 my blood pressure is typically 106/66, after eating lower-and-lower carb for ten years and leaning towards mostly meat in recent years, and it used to be about 150/90 when I was avoiding meat and eating a lot of carbs. I also weighed about 90 pounds more then than I do now, and I now have zero tendency to over-eat, often having to consciously eat more than I am hungry for. I can eat only 1500 calories during a day, and in the evening not be hungry enough to eat anything else, and I say to myself, "I will make up for it by eating more tomorrow", which I usually fail to do.
So, as a former carb-addicted obese person, I am now eating mostly meat, staying lean, and have no addictive eating habits that could put me back on the path towards metabolic syndrome.
@@johnsheehy4192 I'm glad it worked out for you but it doesn't work that way for everyone. It was exactly the opposite experience for me. It's not about carbs for a number of folks but the type of carbs and the way it is sourced and cooked. For people whose ancestors ate a predominantly vegetarian whole foods diet they have inherited a different microbiome and reaction to various types of food.
I advise people on the ketogenic diet to keep an eye on their muscle mass and bone density. Keto decreases both muscle mass and bone density because the body breaks them to generate the vital glucose and also because the lack of insulin put the body in a state of atrophy (destruction). Insulin is a major anabolic hormone. I suggest people on keto measure blood creatinine and adjusted calcium.
It's am absurd diet and slowly, quietly more and more diet gurus are walking back on it. Within 5 years it will seem bizarre that it was so popular. These people are running on caffeine, stress hormones and canabalizing their own muscle tissue via gluconeogenesis when they believe they're in ketosis. It's a terrible nutritional approach.
Looking forward to the research outcomes on the hacks discussed in this episode.
Thanks for taking time to provide such valuable content! So important to know this.
I love love love you people ❤️ so grateful 🙏
Amazing an so informative. Thank you for the hacks, was actually having diced onion,tomato an chilli in vinegar with meals an noticed no slump later😀
Are there any contraindications with vinegar and medications ?
I shall give it a try. I'm in phase 202 of Zoe but have purchased an additional CGM so I can keep monitoring. I will try having a gherkin before my meals (seeing as I like gherkins) and cleaning up the kitchen immediately after dinner instead of sprawling on the sofa and leaving the mess until bedtime.
It is more than just veggies first, if I eat an apple or a few cherries ~20 minutes prior to a meal I get smaller glucose spikes. Eating something to get the digestive process going just seems to help.
These are both high in Fructose, a longer chain naturally occurring sugar that the body breaks down to glucose - that may also "set" the body
Terrible starter. Full of sugar. Try vegetables instead.
@@lindabladon9205 Some meals I only eat fruit and cereal.
Fruit is packed with fibre so I can’t see why not. Apples, raspberries for instance. Fibre content of raspberries is huge!
You talk about adding something to a slice of white bread but don't even suggest eating decent wholemeal bread which already had its own fibre which has not been stripped out by over processing. Jessie says "fibre is best" but no one thinks of getting rid of white bread.
She's trying to meet people half way and give them ways to make their favorite foods have less of a negative impact.
wow, all my questions answered. thank you so much!
Thank you all three from Johannesburg South Africa 👍💕
Can Hormonal changes in an aging male have effects comparable to those in menopausal females? As I get nearer to 80 years old I find bloating (inflamation?), brain fog and lethargy affect me rather too frequently for comfortable living. Another strand for React perhaps? Thanks for a very thought-provoking podcast. I'll follow up omo Jessie's book.
I am 71 and I found that the Keto diet was a great help for me in controlling both blood sugar and HbA1C and also bloating (inflammation), brain fog and lethargy, etc. The stricter the Keto the better to start off but if you lose wt then make sure you add in electrolytes to counteract the loses from the wt loss.
when I was diagnosed with diabetes my blood sugar would spike 400+. Now I eat low carb, I rarely spike above 125 after a meal. I have stopped insulin and never took other meds. My favorite meal is to grill some Meat, Then have a salad, and throw in some blueberry's and strawberries for a little sweetness. I make my own dressing, olive oil, balsamic, dejon mustard, and salt and pepper. I walk after my meals, and I skip breakfast. I try to have lunch at 12:30 and be done eating for the day by 6:30.
Love this lecture, but I need to know the name of the book that Jessie wrote please.
The book is Glucose Revolution..it is available on Amazon.
I have struggled with hypos intermittently since I was early teens , usually around hormonal times , I m now 50 and currently doing the 2 week cgm with Zoe . Having a particularly bad week with them with my period which has been interesting watching the monitor. I have learned to intervene a hypo over the years, I don’t have much sugar in diet usually eat whole grains, but in my 30s saw and endocrinologist as symptoms also look like thyroid problems . I love porridge but about an hour 1/2 later terrible crash. Stay away from carbs was my diagnosis.
Between Zoe and this podcast it makes everything a little more clearer, people are so different I am so delighted it wasn’t just in my head. I look forward to my results and will start including some of these hacks 😊
Interesting discussions on subjects that matter for our daily lives! Thank you.
Thank you for your nice informative , healthful conversation, it really helps a lot for us / me.
Thank you so much! Excellent discussion - thoughtful, insightful and presented in such an easy-to-understand way. I look forward to seeing your follow up on the studies.
Such pleasant smiling people. I am excited to study this information. I bought a glucose tester that I pick my finger with last year just to see how I was doing. But have only used it twice. If I could wear a monitor that would be better.
I arrived to similar conclusions concerning the order of foods and not having refined sugar while learning to manage my Long Covid. I've heared of others, too, who were successfully getting a handle on Long Covid by reducing sugar intake. Food for thought.
Long covid 🙄
Superb interview thanks a lot. I was wondering if I can take some blue berries before my boiled eggs and toast instead of vegetables and still get good results .
Very interesting! At nearly 70 I have all but given up trying with my type 2 which I have had for about 10 years. Medication has not worked for me, it has made me feel unwell and some side effects I just cannot live with. It would be very interesting to know more about how age affects diabetes, does age make it harder to control? I don't have the gadgetry needed for monitoring and here in the UK general practitioners are not geared up to give you more than a 10 min appointment, there are nurses who go as diabetic nurses in practices, but again, 10 mins is all you get, so support is minimal and it is all about medication. The vinegar thing is wonderful for me, I have very little craving for sugar, but vinegar yes! So thank you for the information, lots to think about. x
THIS is SO important! Blood sugar underpins so much.
The hacks are helpful and remind me of how I ate as a child - full English breakfast (savoury), food order in meals (salad starter, dessert last), use of vinegar (lettuce, chips). But the meals that are given as examples as healthy include meat and dairy. I am not a vegan but have great respect for their claims that scientific evidence points to not eating those things (eg claims that some are carcinogenic). See for example Dale Vince's book "Manifesto". Does Zoe not consider such claims to be valid?
most of their science has been found to be dodgy at best.
Vegan diet is not healthy at all.
This is such an amazing interview. I'll be getting your device this week
With the vinegar hack, will eating some fermented foods such as kimchi/ souerkraut have the same effect?
I’d be interested in the answer to this too. I believe Kombucha contains Lactic acid, and wonder if this is as effective as Acetic acid.
Thank you so much! This brilliant pod cast has helped me tremendously!!! Keep making more pod casts like this one. I do have a strong breakfast but is more like a brunch. Then, I have a fruit, or veggie smoothie if am hungry. And salad for dinner with smaller portions of protein. I find that my glucose is dropping. I have lost 8 lbs. Which it helps. Now I am going to start using your hacks. Did you say wait 15 or 50 minutes between eating your veggies then, protein and fats? I missed hearing it. Than you again!
Does taking apple cider vinegar capsules work instead of a vinegar drink? I could see myself more easily doing that.
It will take time to digest the capsule so I imagine it would need to be done well in advance of the meal.
I can't thank you enough for this. Am going to really try this. I have severe headaches after eating starchy foods that last for 24 hrs. I no longer eat sugar. You did not mention headaches but am hoping that this will help me. Thanks a million.
For sure headaches will reduce. I started keto 6 months ago with no migraines since. I used to have them almost weekly before I started keto.
@@DavidJJJ
I have been researching carnivore doctors. Dr. Berry, to start with. There are many more. Unbelievable to read the comments, such as yours, how eating this way gets rid of many chronic illnesses. Dr. Shawn Baker is another. Many, many interviews with people and other physicians who now follow this.