How to control blood sugar spikes | Jessie Inchauspé (Glucose Goddess) and Dr Sarah Berry
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- Опубликовано: 10 июл 2024
- Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.
She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.
The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.
In today’s episode, Jonathan is joined by two leading experts on the topic:
Jessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:24 - Quickfire questions
02:43 - What is blood sugar?
03:34 - Why do we have blood sugar?
05:49 - Blood sugar monitoring
07:59 - How does blood sugar affect our health?
09:48 - Do we want a flat blood sugar?
14:54 - Blood sugar responses and menopause
20:35 - Personalization in blood glucose responses
24:42 - Actionable advice to better control your blood sugar
25:25 - Food ordering
30:13 - Vinegar and blood sugar
36:17 - What foods should I eat to control blood glucose spikes?
39:52 - Blood glucose & exercise
42:17 - Summary
44:15 - Listener question
45:35 - Goodbyes
45:52 - Outro
Books:
- Glucose Revolution by Jessie Inchauspe (AKA The Glugose Godess): amzn.to/3QP5QVb
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Episode transcripts are available here: joinzoe.com/learn/category/nu...
Read ZOE’s PREDICT Studies here: joinzoe.com/our-studies
Follow Jessie: / glucosegoddess
Follow ZOE on Instagram: / zoe
This podcast was produced by Fascinate Productions fascinateproductions.co.uk/ 
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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?
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'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.
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
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.
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.
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.
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
This was the best information I've heard in the years of my diabetes. Thank you so very much! Love you guys
So happy I found your channel. Very happy to listen to your advice and will start today.
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
Brilliant episode. Certainly gives me lots to think about and try out for myself. Thanks!
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.
This is the second time that I watched this episode and I have taken even more from it. Thank you all so much
What a great discussion - Jessie is inspiring!
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!.
Really excellent information as a post menopause woman. Keep them coming. Thank you very much 😊
Great podcast straight to the point please do more of these
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.
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 ....
I love this channel! Your talks are so insightful and incredibly practical. Thank you
This is such an amazing interview. I'll be getting your device this week
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!
This is seriously a very very very good video. wow. you guys are awesome. thank you
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
Great episode! Going to start this hack today and share with my clients! Thank you
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.
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
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
So much great info!!!! It has been a great help to me!!!!
I am learning so much!.
Keep doing what you are doing guys
wow, all my questions answered. thank you so much!
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
Very helpful, Now to do it!
I could definitely hear it again!
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‼️🌟🌟🌟🌺🌺🌟🌟🌟🌺🌺
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
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 😕
Loving the direct questions at the start.
Thank you Ladies, great information.
Love this lecture thank you 😊
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.
Thank you so much for this video! Excellent advice
Thanks for taking time to provide such valuable content! So important to know this.
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.
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
Brilliant! Really enjoyed this! I’ve got Jessie’s book and I’m starting her hacks tomorrow. Thank you!
Fantastic info! Thank you all!
I love love love you people ❤️ so grateful 🙏
Looking forward to the research outcomes on the hacks discussed in this episode.
An excellent interview! A job well done! Thank you.
Enjoyed this episode. Thank you for sharing
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.
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.
Thank you for your nice informative , healthful conversation, it really helps a lot for us / me.
Fascinating and practical insights, thank you
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 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.
Thank you guys for the useful informations.
All 100% accurate! Thanks for sharing the info.
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.
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
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 😊
That video will surely prompt tens of thousands of home experiments in those fascinating hacks. Thank you all.
Interesting discussions on subjects that matter for our daily lives! Thank you.
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! Thank you all
This was so helpful. Thank you.
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.
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 all three from Johannesburg South Africa 👍💕
Well this is very interesting, I subscribed and I'm looking forward to seeing more.
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.
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 guys!
I am doing the jesse protocol and getting very good blood sugar reading two hours after a meal.
I'd be interested to know the effect of artificial sweeteners
It's still sugar
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.
Excellent video.
Thank you so much.
Thanks for the information 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 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 🙄
Excellent i am learning so much from every podcast / video .
What a great video!! Thank you 🙏🏼 🙏🏼🙏🏼
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.
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 this, very helpful thank you!
Excellent! Thank you for sharing.
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?!
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?
Excellent presention. Thank you
Absolutely brilliant 👏 thank you so much for this valuable and life changing info 🙏👏🥰
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?
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
Thanks for sharing information. Appreciate from the bottom of my heart.
Thank you for all the info and explanation. I would love a few more specific examples of food combinations. And comparisons such as what exactly constitutes a protein breakfast and how does it compare with weetabix or porridge the Traditional healthy breakfasts ? 🥰
Love this program very very good advice
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.
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!
Great podcast, it is the type of information that we all need to know. I stumbled on eating my protein before vegetables and carbohydrates (as I lumped carbs and veggies together not considering the fiber in veggies) some time ago to good effect, though I must add that I didn't know about the balancing out of the 'sugar spike effect' was the actual reason for my more balanced and even energy levels throughout the day. This information is revelationary and vindicating for me as I am a aging cyclist and bombarded with ill advice and new products that may infact be detrimental to my health.
Very interesting & informative! Also the guests are brilliant Thx from Saudi Arabia