0:00

Welcome to the Dr. Gundry podcast,

0:02

where Dr. Stephen Gundry shares his

0:04

groundbreaking research from over 25 years

0:07

of treating patients with diet and

0:09

lifestyle changes alone. Dr. Gundry

0:11

and other wellness experts offer

0:14

inspiring stories, the latest scientific

0:16

advancements, and practical tips to

0:18

empower you to take control of your health

0:20

and live a long, happy life. Welcome

0:23

to the Dr. Gundry

0:25

podcast. All right, joining

0:27

me today in person

0:29

is Jessie Inchowspe, a

0:32

biochemist from France and

0:34

the New York Times bestselling author

0:36

of Glucose Revolution

0:39

and her new book, The

0:42

Glucose Goddess Method. They

0:44

offer profound insights into how

0:46

blood sugar plays a fundamental

0:48

role in maintaining or screwing

0:50

up our health. Shortly,

0:53

we'll discuss powerful hacks

0:55

that are simple and

0:57

positively impacting your metabolic

0:59

flexibility, all

1:01

without having to drastically change

1:03

your diet, count calories,

1:06

or cut out anything

1:08

from your life. Stay tuned. You're not going

1:10

to want to miss this one. We'll be

1:12

right back. Sometime

1:20

in the early 80s, Ario Speedwagon's

1:23

airplane made an unannounced middle of

1:25

the night landing. This is my

1:27

friend Kyle McLaughlin, the star of

1:29

Twin Peaks, and he's telling

1:31

me about how he discovered a real life

1:33

Twin Peaks in rural North Carolina, not far

1:35

from where he filmed Blue Velvet. What was

1:37

on the plane was copious amounts of drugs

1:39

coming in from South America. Supposedly

1:42

Pablo Escobar went looking for other spots,

1:44

quiet, out of the way places to

1:46

bring in his cocaine. in

2:00

Varnam Town, North Carolina. There's

2:03

Crooked Cops, Brother Against Brother. Everyone's got

2:05

a story to tell, but does the

2:07

truth even exist? Welcome

2:10

to Varnam Town. Varnam

2:12

Town is available wherever you listen to

2:15

podcasts. Jesse,

2:20

it's great to have you in person here.

2:22

Thanks for making the trip out to California.

2:24

Thank you, Dr. G, for having me. Nice

2:27

to meet you. Congratulations

2:29

on your success. That's fantastic.

2:31

Thanks so much. Yeah, it's funny how

2:33

blood sugar became a thing. Who

2:36

would have guessed, right? As

2:38

the audience knows, I've written multiple

2:40

books about the mitochondria and

2:43

metabolic health. So today's

2:45

conversation topic is actually one of

2:48

my favorites as well. Yay. So

2:50

you yourself have written these best

2:52

sellers. How in the world did

2:54

you get interested in these topics?

2:57

Well, nobody in my family has

3:00

diabetes. I don't have diabetes. So

3:02

getting so passionate about glucose was

3:04

not obvious. My

3:06

health journey started when I was a teenager.

3:09

I had an accident and I broke my

3:11

back, jumping off a waterfall. And physically I

3:13

recovered after a big surgery, but then mentally

3:15

I started developing a lot of issues. Anxiety,

3:18

depression, depersonalization. I could never

3:20

be alone. I was always

3:22

stressed out that at

3:25

night, my heart was going to stop. Basically my

3:27

nervous system was completely shot. And

3:31

I realized at that young age, if you don't have your health,

3:33

you don't have much. So I went

3:35

on a sort of journey to try to find

3:37

my health back and try to figure out how I could

3:39

help myself and how I could improve my mental health. That

3:42

led me to finish my degree in mathematics

3:44

and go to biochemistry for grad school. And

3:47

then I worked in genetics for five years in Silicon

3:49

Valley. Spoiler alert, genetics

3:52

did not teach me much about what to do to

3:54

improve my mental health. Right?

3:56

True. But As

3:58

I was there, I decided to do it. Cover the world

4:01

of Glucose. I had the opportunity to

4:03

put on the glucose monitor and continues

4:05

to cause monitor as part of a

4:07

pilot experiment. I didn't think anything would

4:09

come of it because again I was

4:11

taught you know diabetes equals glucose problem.

4:13

If you don't have diabetes you don't

4:15

have any. Do those issues That and

4:17

and something amazing with this monitor. I

4:19

learned that the days where Mexico's levels

4:21

were more variable so Spike drops bike

4:23

shop spine dropped. My mental health was

4:25

worse in the days so my glucose

4:27

levels were said. I felt better in

4:29

my. Brain and my body. And

4:31

that's how the passion began. Wow!

4:34

So once again many innovators.

4:37

it's usually a personal health

4:39

issue that Saps started the

4:42

process of us at. Fascinating.

4:44

all right. So let's bring

4:47

listeners are up to date

4:49

with the basics. I want

4:52

you to remind people are

4:54

what what what the heck

4:57

is glucose and why people

4:59

are might be facing a

5:02

glucose problem. So. Glucose is

5:04

your body's favorites are preferred source

5:06

of energy okay and every single

5:08

cell in your body uses it

5:10

for energy. from your brain cells

5:12

to your finger cells to your

5:14

liver cells, your toes cells and

5:16

as human beings the way that

5:19

we give glucose to our body

5:21

is. Generally. By eating

5:23

by eating starches like bread,

5:25

pasta, rice, potatoes, oats, etc

5:27

or sugars, Say anything that

5:29

tastes sweet from the banana

5:31

slices chocolate cake. Now you

5:33

might think okay, if glucose

5:35

is energy, I should eat

5:37

as much glucose is possible

5:39

to give my body as

5:41

much energy as possible. Make sense.

5:43

Make sense. Well actually that's not the

5:46

way it works and you have a

5:48

lot of really nice plants here. Values

5:50

studio and if your own of plants

5:52

you know that the plants need some

5:54

water to live. but if you give

5:56

the plant too much water it dies.

5:58

The human body is. Similar some

6:00

the girls fantastic too much to

6:03

goes and problems started happening. And

6:06

some American studies show us that

6:08

even if you do not have

6:10

diabetes you can still be giving

6:12

too much to goes to your

6:14

body on a daily basis and

6:16

experiencing what we call glucose spikes

6:18

So rapid increases angry cause concentration

6:20

in the body and these can

6:22

lead to lost his insistence from

6:24

increased brain fog to cravings to

6:26

new disturbances to city good cetera

6:28

note of the they impact your

6:30

mitochondria were get to that but

6:32

essentially steady glucose levels that he

6:34

blood sugar is. A pillar of health. If

6:36

she wanted to go for the coaster, it's gonna be

6:38

really hard for you to seal well. My.

6:41

Rights. So I've been preaching

6:43

that importance of metabolic flexibility

6:45

in normally the mitochondria that

6:48

make a d be from

6:50

glucose can sweat sell from

6:52

burning their preferred to your

6:54

which is glucose to burning

6:57

free fatty acids or even

6:59

Quito's and that ability to

7:01

make that switch are usually

7:03

happens at night hopefully to

7:06

most of us. But one

7:08

of the things that was

7:10

a real. Revelation Me is

7:12

that sixty percent of normal

7:15

weight individuals don't have metabolic

7:17

flexibility, and eighty eight percent

7:20

of overweight individuals don't have

7:22

metabolic flexibility, and ninety eight

7:25

percent of obese people can't

7:27

make the switch. And that

7:29

means you're hungry all the time. and if you

7:32

don't the every three hours you feel lightheaded. You

7:34

think you have your low blood sugar. and you

7:36

know I have a lot of people who used

7:38

to carry snacks in their purse everywhere they went

7:40

because to try to combat this low blood sugar

7:43

and this lack of metabolic. Sexy. Dirty? Yeah. Yeah,

7:46

no, you're absolutely right. And I think

7:48

you go back and forth between Paris

7:50

in New York for a number of

7:52

years and I'm sure you seen of

7:55

a major difference between. American

7:58

eating habits San Fran. The eating

8:00

habits. Vs that's you know in

8:02

France. People's. Health is getting

8:05

were here and metabolic flexibility

8:07

is not. A. Given. So at

8:09

last week I was actually on the Tv

8:11

show in France and he was a very

8:13

long filming session. We were onset like three

8:15

and a half hours to sitting at a

8:17

table would be talk show and the woman

8:19

next to me after two and a half

8:22

hours to finish in like a feeling landfilling

8:24

on the watched like so they headed and

8:26

eat a snack and I was i have

8:28

fun you know, metabolic you flexible I was

8:30

saying I was burning fat. I was not

8:32

particularly hungry. Nobody's are not used to switching

8:34

God days console Very very difficult if you

8:36

don't have food every few hours. Generals

8:39

Absolutely right. So in your

8:41

book sir, are a lot

8:43

about this. Those are mine

8:45

or how to overcome this

8:47

problem. How to use that

8:49

he or glucose levels in the first place

8:51

I went when I saw had because spikes

8:53

I was thinking ah man does this mean

8:56

I can never eat carbs ever again because

8:58

I want steady to go Several than that

9:00

didn't sound very fun to me because I

9:02

love talk that I love pasta and didn't

9:05

wanna go. Totally cheeto. that felt like something

9:07

that wasn't gonna be a very enjoyable for

9:09

me so I thirds ask myself is there

9:12

a way that I can eat carbs the

9:14

stuff that I love with less impact a

9:16

month ago cells and that's. Where my research

9:18

began into the studies and I sound

9:20

in the scientific studies that there are

9:22

some principals, some techniques you can use

9:24

in your day to day life to

9:26

eat carbs that you love with less

9:28

of him to go spike and that's

9:31

really whereas August. so in my first

9:33

will took us evolution I have ten

9:35

hacks in the second one I focus

9:37

on the for most important ones and

9:39

as you use these you gonna reduce

9:41

the spikes in your body to go

9:43

spikes return your mitochondria to go to

9:45

burning Sat for sure he been a

9:47

steady your. Hunger hormones improve your body

9:49

and your brain and to mean

9:51

this was come to be life

9:53

changing and today whether you're dealing

9:55

with type two, diabetes or fertility

9:57

issues or skin problems or steepest.

10:00

The using these hacks. Is.

10:02

Going to help. And so that's really

10:04

why. Do what I do, What's

10:06

go back people. Think.

10:09

About sugar and table

10:11

sugar sucrose is half

10:13

glucose in half for

10:16

that, as. And

10:18

they're very very very different and

10:20

com os and they behave extremely

10:23

differently and even when we eat

10:25

them and even in the way

10:27

they're absorbing so of, put on

10:29

my contrarian hat for a second

10:31

n One of the things that

10:34

has intrigued me through the years

10:36

is there's a diet that became

10:38

popular. Nice! A success is

10:40

still popular at called the

10:42

Duke Rice Diet Renaissance you

10:44

basically all you eat his

10:46

rice. Neighborhood I know,

10:49

never have it's uses. Eat right

10:51

all you read his rice. get

10:53

at it dramatically. makes you lose

10:56

weight. Now

10:58

and nothing else does. Friends?

11:00

Basically rice flour am and

11:02

you can have a few

11:04

vegetables was that the foundation

11:06

is plain rice and and

11:08

just saw our listeners know

11:10

a starch is just chains

11:12

of glucose yes that are

11:14

stuck together and the more

11:17

complex those chains. Of glucose

11:19

are in a starch. Normally

11:21

the harder it is for

11:24

our digestive enzymes to break

11:26

it into glucose and of

11:28

sorts. So over there are

11:31

human studies comparing the effects

11:33

of eating glucose versus eating.

11:37

Fruit das very different and it's

11:39

always been of interest to me

11:41

that the to die had of

11:43

just eating rice. How in the

11:45

world could that worked as all

11:47

they're doing is eating glucose? Why.

11:49

Is this if they're switching from

11:52

eating sugars? Sucrose,

11:54

To discuss, it's dramatically better.

11:56

For. Your health vs. Say that

11:58

again. Success! It Starts is

12:01

dramatically better for your health

12:03

than eating sugar. If.

12:05

You want to eat a snack?

12:07

It's much better to eat a

12:09

starchy snack than a sweet snack.

12:11

And I try to explain to

12:13

my readers that in starches there's

12:15

just goes. But in sugars is

12:17

because and fructose and that makes

12:19

it way worse for you. Way

12:21

way way way worse for you

12:23

Now Unfortunately, today in my work

12:26

rests upon visualizations of herbs ago

12:28

cells. I used to go spikes

12:30

to illustrate the hacks we cannot

12:32

easily visualize. fructose spikes are influenced

12:34

by so glucose. Is incomplete and if

12:36

you were just focusing on you glucose levels

12:38

you might see that for example rice and

12:40

a cupcake freed the same glucose by can

12:42

you may think oh get the same for

12:44

my body but they're not because something sweet

12:46

will have an invisible is she want fructose

12:48

bike as well but is way worse for

12:50

your body. Yeah. Than

12:52

public us alone of fructose.

12:55

Is. Is a great mitochondrial

12:57

poison ssssss he has just

13:00

get off track for a

13:02

second com. A number

13:04

of years ago, Great Apes

13:06

ah had a genetic mutation,

13:08

knew that they were were

13:11

no longer able to make

13:13

your old Chinese that would

13:15

break your gases into a

13:17

harmless substance. That was a

13:19

wonderful thing for them because

13:21

they could take fruit dose

13:24

and turn it into triglycerides

13:26

and uric acid. And it

13:28

turns out they can outcompete

13:30

as climate change came other

13:32

monkeys that didn't have that

13:35

defect. Fascinating. So they could

13:37

gain weight in the summer

13:39

by eating fruit. And

13:41

outcompete to the other monkeys

13:43

who couldn't gain weight by

13:46

eating fruit. We happened to

13:48

carry that chances and. I

13:51

have to keep reminding people that in

13:53

the good old days it was great.

13:55

It was great. Yes it is. It

13:57

was fabulous and we only had. fruit

14:01

in a very short time period. You know, what

14:04

also is great in the good old days,

14:06

the fact that eating something sweet released dopamine

14:08

in the brain. Yeah. That was great, right?

14:10

Because it told you, oh, if it's sweet,

14:12

eat as much as you can. Exactly. But

14:14

today it's a nightmare because you're being manipulated

14:16

by all of these ultra-processed foods that are

14:18

releasing dopamine into your brain. And it's really

14:21

hard to control yourself. It's very addictive. Yeah,

14:23

absolutely. In fact, I was listening

14:25

to a YouTube of Alessio Fazzano,

14:27

who you might know is

14:30

a leaky gut researcher at Harvard. He's

14:32

a GI gastroenterologist. Yeah. And he gives

14:34

this lecture and he says, when strawberries

14:36

were only available two months out of

14:39

the year. What a concept. Yeah. And

14:41

you look forward to it and you

14:43

only got them for two months. He

14:45

says, they have these things in January

14:47

that are called strawberries. And he says,

14:50

they're actually gross. They don't even taste that good.

14:52

No. And they've been cold

14:54

and watery. Yeah. And sugary.

14:56

Folks, this is a really,

14:58

really hard concept to grasp.

15:00

Glucose, the stuff we eat

15:03

as a starch, particularly

15:05

a difficult to digest starch

15:08

is not the evil empire.

15:11

But you're right. Sugar,

15:13

which is glucose and

15:15

fructose is really mischievous.

15:17

However, what I find is that glucose

15:19

is a really helpful window through which

15:22

to enter improving your food habits. And

15:24

if you think about your

15:26

glucose spikes, you're also naturally going to reduce

15:28

your sugar intake because glucose and fructose go

15:30

hand in hand, right? It's really difficult to

15:32

find fructose on its own. So if you're

15:35

focusing on, I want to reduce my glucose

15:37

spikes as a result, you're also going to

15:39

reduce sugar. For example, my first and most

15:41

important hack I teach people is to have

15:43

a savory breakfast instead of a sweet one.

15:45

Yeah. Right. And that is removing the fructose

15:47

from your first meal of the day, which

15:49

is so helpful. All right.

15:52

Define a savory breakfast. So

15:55

savory breakfast is a breakfast built

15:57

around protein. Okay. So good.

16:00

Person or protein. It can be animal

16:02

protein and can be plan protein. I

16:04

love having dinner leftovers to a leftover

16:06

chicken or fish or whatever night before.

16:08

you can have some starts in your

16:10

breakfast for taste so for example you

16:12

might have a little slice of soda,

16:14

bread, some potatoes, etc. The most importantly

16:16

nothing sweet in the morning except if

16:18

you really want some some whole fruits.

16:21

but again for taste right what you

16:23

want to avoid is a breakfast that

16:25

is pure starts and sugar. For example

16:27

oats with honey and and banana. right?

16:30

Right. Pure starts and sugars glucose.

16:32

Fructose Big Lugo Spike if you really

16:34

love sweet taste in the morning, have

16:36

for example an omelette and then have

16:39

an apple but a whole apple. because

16:41

when you transform a piece of fruit.

16:44

Done. A lot of problems start happening

16:46

so no fruit juices. Know jams, know

16:48

serial, know Musee know granola et cetera,

16:50

know a cyborg? know smoothies. but if

16:52

you really want something, see a piece

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law. I'm

18:06

glad you brought up smoothies. Um,

18:10

Americans don't eat enough fruits

18:13

and vegetables. And

18:15

everybody knows that the center

18:17

for disease control knows that

18:19

I was recently assailed on

18:21

a podcast. How dare

18:23

I tell people not to have

18:25

a smoothie. Really? Oh yeah. Because

18:28

what a wonderful way to get

18:30

your fruits in. Well,

18:32

the problem is, okay, there's a couple of

18:34

things about fruits. First of all, people identify

18:36

some fruits with something being natural. They're like

18:38

fruit is natural. So it's good for you.

18:40

The fruit that we eat today is not

18:43

natural. Oh, thank you for saying that. Yeah. So the,

18:45

the oranges we find today, the bananas, the

18:47

strawberries, they are completely different from the ancestral

18:49

pieces of fruit we might find in the

18:51

past. So for example, if you look at

18:53

an ancestral banana, it's very small. It's full

18:55

of seeds. It's tart. It's not sweet in

18:57

the same way that humans bred gray

19:00

wolves into shewawa for fun, right?

19:02

So create a breed that they

19:04

enjoyed. They have bred fruits and

19:07

vegetables, thousands of years of

19:09

selective breeding. And so today our

19:11

bananas are the shewawa equivalent to

19:13

the ancestral gray wolf or the ancestral

19:15

banana. So that's the first thing to remember. The

19:18

fruit we find today is not natural. However, if

19:21

you want to eat something sweet, a piece

19:23

of whole fruit is still the best thing

19:25

to choose because whole fruit contains fiber and

19:27

water. So yes, there's fructose in

19:29

there. Yes, there's glucose in there, but the

19:31

fiber is going to slow down the impact

19:33

of that on your blood. Now

19:35

the problem arises when you denature

19:37

that piece of fruit. Bingo. Right.

19:40

You, you smoothie it. You pulverize the

19:42

fiber particles, you juice it, you remove

19:44

the fiber entirely. You dry it to

19:46

remove the water, et cetera, et cetera.

19:48

Then you're just concentrating the sugar molecules.

19:50

And it doesn't matter if those sugar

19:52

molecules came from an orange and are

19:54

in orange juice, or if they came

19:56

from a Beetroot and are in

19:58

a can of Coca-Cola. To your body

20:01

is to say molecules. So. We have to

20:03

be super careful and repeating this message. You.

20:05

Know that folks? Ah yeah

20:07

that you're right When my

20:09

favorite expressions is eat whole

20:11

food. Yeah, but beat them

20:13

whole there's there's no smooth

20:16

the machines in the San

20:18

Diego zoo subverting our users

20:20

and to they eat things

20:22

home. But you're right are

20:24

fruit. it doesn't even resembles

20:26

anything is his homeland Vinson

20:28

guess a creation. And actually,

20:30

oranges didn't even exists. That's rice

20:33

or they have been just made

20:35

up. It's amazing. The I actually

20:37

I used to live in a

20:39

community nearby. Here are Redlands California

20:42

next to Loma Linda and Red

20:44

Ones invented the naval orange S

20:46

S and that's it's. literally it

20:48

was a across. I thought they were

20:51

invented in China Orange as many. Different, you

20:53

know, different breed our though Naval

20:55

orange. Our last news, Who invented

20:57

in Redlands California? Fascinating. There you

21:00

go and so and you're right.

21:02

it was an invention was us.

21:04

It was hybridize for sugar content

21:07

exactly. And now we have caracara

21:09

oranges which are just pure sugar.

21:11

Yeah. And of course we.

21:14

We were designed to seek out sweet

21:16

taste to be a money percent of

21:18

our taste buds are sweet receptors. And

21:21

people often confuse. you. Know that feeling

21:23

when you get when you something sweet

21:25

sort of rest? It can be consumed

21:28

for energy? Yeah, I think that's energy.

21:30

It's not an unjust doping mean rights

21:32

to pleasure molecule. And that's also quite

21:34

difficult to understand. When you eat seafood

21:37

in the morning, you're not getting energy,

21:39

you're getting dopa mean the mitochondria suffering.

21:41

Within our right now i know thing

21:44

and talked about which is very important

21:46

is when we eat. Sugar.

21:49

or good even glucose or even

21:51

protein we use word out a

21:54

hormone called insulin yeah let's talk

21:56

about insulin and was talk about

21:58

insulin resistance Why is that

22:01

kind of a one-two punch of this?

22:04

Well, first of all, insulin tends to get

22:06

a bad rep, but it's actually

22:08

vital, right? Absolutely. People who don't have the

22:10

ability to produce it, if they don't inject

22:12

it, they will die. So when

22:14

your body experiences a glucose spike, there

22:17

are a few processes that take place that

22:19

are not very good for you. So mitochondrial

22:22

damage, glycation, inflammation, etc. So your body knows

22:24

that if there's a big glucose spike happening,

22:26

it should try to get that glucose level

22:28

down. And so what it does

22:30

is that your brain calls your pancreas and is

22:32

like, yo, we got a big glucose spike, can

22:35

you grab this extra glucose and store it away?

22:37

And so your pancreas sends out insulin, fantastic

22:39

hormone. And insulin grabs extra glucose and

22:41

stores it away in your liver, in

22:43

your muscles, in your fat cells. Okay?

22:46

And that's fantastic because it gets that glucose

22:49

level down. Now the

22:51

problem is that over

22:53

time, as your body

22:55

produces more and more insulin to deal with more

22:57

and more glucose spikes, you become

22:59

resistant to it. It's a little bit like the

23:02

first time you drink a cup of coffee in your life, you

23:05

are awake for 48 hours. That's

23:07

gonna be strong. You're like, whoa. And

23:09

then three months later, all of a sudden, you're

23:11

drinking 10 coffees a day just to stay awake

23:13

because you've become habituated to it. Your body has

23:15

become resistant to the caffeine. In the

23:18

same way, you can become resistant to the insulin,

23:20

right? And that's the problem because

23:22

when insulin levels rise too much, and you're

23:24

too insulin resistant, it can no longer do

23:26

its job of grabbing the extra glucose and

23:28

storing it away. So then

23:30

your glucose levels start to rise dangerously. And

23:33

that's what's called type 2 diabetes or

23:35

prediabetes. But actually, it's a spectrum,

23:37

right? It's insulin resistant spectrum from

23:39

normal, metabolically healthy, all the way

23:41

to type 2 diabetes. And

23:44

that's really something we want to try to

23:46

reverse, insulin resistance. All

23:48

right. So what are the hacks to

23:51

do that? In my second book in

23:53

the method here, I focus on four most important

23:55

ones. So the first one is a savory breakfast.

23:58

We've covered it. The second one. It

24:00

might sound a little bit strange. It's vinegar.

24:03

So a tablespoon of vinegar in a big glass

24:05

of water before one of your meals a day.

24:07

Do you know what molecule is in vinegar that has

24:10

this effect on glucose level? No. Well,

24:12

I'm a big fan of vinegar and

24:14

I love acetic acid. Exactly. And

24:16

so acetic acid slows down the breakdown of starches in

24:18

your stomach. And as a result, when you

24:21

have this vinegar drink before a meal, it can cut the

24:23

glucose spike of the meal by up to 30%. So

24:26

week two of the method, I introduce vinegar into

24:28

your days once a week, or once a day,

24:32

sorry. Week three, the hack is called

24:34

the veggie starter hack. That means

24:36

once a day before a meal, begin

24:38

the meal with a plate of vegetables. Why?

24:42

Because vegetables contain fiber. And

24:44

when we have fiber at the beginning of a

24:46

meal, it's going to slow down gastric emptying. And

24:49

so just slow down the speed at which any

24:51

glucose molecules will arrive into your bloodstream. And

24:53

then final hack of the glucose goddess method

24:56

is after one of your meals a day, use

24:58

your muscles for 10 minutes. So you know

25:00

how I explained that your muscles are a

25:03

place where insulin stores extra glucose? Well, your

25:05

muscles, as they contract, they need energy. And

25:07

the first place they look is in your

25:10

bloodstream. They look for glucose molecules. And

25:12

so we can use this to our advantage. If you

25:14

go for a 10 minute walk, if you dance in

25:16

your living room, if you even do just some simple

25:19

calf raises, whatever movements and

25:21

muscle contraction you can do is

25:23

going to soak up some of

25:25

the excess glucose from your meal.

25:27

So savory breakfast, vinegar, veggie starter

25:29

movement. And after four weeks of that, you're

25:32

already on a much better glucose

25:34

situation. You may not know

25:36

this, but I'm actually the inventor of

25:39

the fake coke, where

25:41

the YouTube phenomenon where

25:43

you put some balsamic

25:45

vinegar in San Pellegrino

25:47

water. And I invented

25:49

that in my first book. No

25:51

way! That's amazing. Yeah, the fake

25:54

coke is mine. Also,

25:56

as I write about in the new

25:58

book Gut Shack, acetic acid is

26:01

one of the short chain fatty

26:03

acids that's actually essential for our

26:05

gut bacteria to manufacture butyrate which

26:08

is the holy grail of

26:10

short chain fatty acids. The

26:12

other thing that I've written about way

26:14

in the past is particularly in

26:17

Europe people take a walk

26:19

after a meal. Exactly. Right? Exactly.

26:21

And there was a really cool

26:23

study long ago asking people to

26:25

either take a 10-minute walk before

26:27

the meal or a 10-minute

26:29

walk after the meal kept the

26:32

calories the same. The people

26:34

who walked before the meal actually

26:36

gained weight and the people who

26:38

walked after the meal lost exactly

26:40

what you're saying. I love that study

26:42

it's very interesting. Yeah it's really cool. And

26:44

it's you know the walking after eating yes

26:46

it's a cultural habit but actually look at

26:49

the other hacks are also you know habits

26:51

for example vinegar it's in every single kitchen

26:53

in the world. Yep. It's around we know

26:55

that it's a health ingredient veggie starters I

26:57

mean Antipasty, Creté in France in the Middle

26:59

East they eat herbs by the bunch at

27:02

the beginning of a meal the salad with

27:04

the vinaigrette you know it starts a dinner

27:06

is so common in Europe. Yeah. This

27:08

is not groundbreaking stuff it's just

27:10

showing scientifically why our habits are

27:12

so good for our health. Yeah

27:16

in fact fidgeting is

27:19

really good for you. Fidgeters

27:22

actually are in general much

27:24

thinner than non-fidgeters. Really? Yeah

27:26

and there's a really cool study which

27:29

you'll like is it turns out our

27:31

calf muscles are really

27:33

good at absorbing blood sugar.

27:35

Yeah the soleus muscle. Yeah the soleus and there

27:37

is a really cool study. It's

27:42

Andrew Huberman who started talking about this. Yeah we

27:44

should do these calf raises after the meal. Yeah

27:47

we're gonna do calf raises the rest of

27:49

the time. But

27:51

yeah so I mean who would

27:53

have guessed but right it scientifically

27:55

this is a really useful muscle.

28:00

we use when we're walking. Yeah. Very

28:02

cool. So if you're at your office and

28:04

you can't go for a walk or dance somewhere

28:06

and you're in a meeting, just do some calf

28:08

raises. Under your desk, nobody will be able to

28:11

tell and you'll be reducing your glucose spikes. Wow.

28:15

So if you guys, you know, on the next

28:17

podcast, see me doing this, I'm not being impatient

28:19

with my guests or I don't have

28:21

to go to the bathroom. Yeah,

28:23

I'm just getting on the glucose. Another

28:25

thing on the fidgeting, I recently learned that

28:28

if you're scared on a plane and there's

28:30

a lot of turbulence, if you sort of

28:32

dance on your feet like this, as the

28:34

plane is moving, it becomes less scary and

28:36

you feel the turbulence. So there you go.

28:39

What great hacks. Speaking of

28:41

hacks, you may or may not

28:43

know, I am not a big

28:45

fan of break fasting early in

28:48

the morning. I like to postpone

28:50

the break fast. And I agree

28:52

with you that we

28:55

really should have a savory break

28:57

fast. What do you

28:59

think of time restricted eating as a piece

29:02

of this puzzle? The same hack

29:05

applies. Whatever time your

29:07

break fast is, whether it's at 6am

29:09

or 2pm, the first meal needs to

29:11

be savory because after you've

29:13

been fasting, your digestive system is very

29:15

empty and anything you eat on that

29:17

empty stomach is going to go right

29:19

through to your bloodstream. So whatever time

29:21

that is, you should do it. You

29:24

should do a savory first meal. In terms

29:26

of the time restricted eating, I think we've

29:28

seen a bit of a swing back. There

29:30

was a huge, huge, huge push for it

29:32

a few years ago. Now people are understanding

29:35

that it might not be always the

29:37

best thing to do. We have to remember it

29:39

is a stressor on the body. So if you're

29:42

a female and it's a particular time in the

29:44

month where it's difficult and you work out and

29:46

you have a stressful job and your kids and

29:49

cold plunge and sauna and maybe

29:51

also fasting 18 hours a day is not necessary

29:53

for your body. It can be a lot of

29:55

stress. I love doing fasting when I'm on vacation,

29:58

for example, and I'm kind of chilling. I'm

30:00

like, Oh, I'm going to do that little hormetic stress

30:02

on my body. Cause it's going to feel good,

30:04

but I don't think you need to do it in

30:06

order to be healthy. It's a tool to use if

30:08

it feels good to you, but it's to me, it's

30:11

not a requirement. It's more important

30:13

to eat three times a day in a

30:15

really healthy, good for you, because way then

30:18

eating only for six hours a day, but eating a lot of

30:20

crap. You see what I mean? Well, for

30:22

one thing, I advise

30:25

all my female patients who are

30:27

in the childbearing years that

30:29

this is probably a really dumb idea if particularly

30:32

want to get pregnant. And we've

30:34

seen that in my practice as well. On

30:38

the other hand, I'm impressed with

30:40

the data that came out of

30:42

the NIH a few years ago.

30:45

There were two competing studies of

30:47

calorie restriction in rhesus monkeys out

30:49

of the University of

30:52

Wisconsin and the NIH. And

30:55

they showed that calorie

30:57

restriction definitely improved

30:59

health span, but only

31:01

one of the two studies showed increased

31:03

lifespan. And a

31:05

researcher at the NIH said,

31:08

you know, when we're controlling what

31:10

animals eat, we're putting

31:12

out food on a control basis.

31:14

And I think the

31:16

reason that these animals do well is

31:18

because when your calorie restricted, you're really

31:21

hungry. And so when the food comes

31:23

out once a day, you eat it very

31:25

quickly. And so they're fasting much longer. So

31:27

he decided to do this in rats. One

31:30

bunch of rats got fairly high sugar

31:32

diet. The other bunch of rats got

31:34

a fairly high protein diet, but

31:36

both groups of rats, they controlled

31:38

the time of eating. And it

31:40

was about, for some of these

31:42

rats, it was about a two hour window of eating. Long

31:45

story short, in this

31:47

study, it didn't matter whether

31:49

they ate sugar or protein.

31:51

It mattered how time restricted

31:53

they were in terms of

31:55

longevity. Interesting.

31:58

I think one thing we can learn for. sure is

32:00

that if you take some

32:02

of this information and apply it on

32:04

a very basic level, for example, snacking

32:06

between meals should be avoided. It's always

32:08

better to have, you know, three meals

32:10

a day than six meals a day,

32:13

for example. But then how far do

32:15

we apply this? Yeah, it's an interesting

32:17

ongoing experiment. Right. Yeah. I

32:20

write about the Italian cyclist study where

32:22

they were put on

32:24

a training table where they every, everybody had to

32:26

eat the same thing for three months. Okay.

32:29

One group had a 12-hour eating window where

32:31

they breakfast at 8 o'clock in the morning,

32:34

lunch at 1 o'clock, and had to finish

32:36

dinner at 8 o'clock. 12-hour

32:38

eating window. The other group

32:40

had a 7-hour eating window, kept

32:43

the calories the same, the training was

32:45

the same, everything was the same. Only

32:49

the 7-hour window group lost

32:51

weight. And what impressed me

32:54

is their insulin-like growth factor

32:56

one dropped, the other group

32:58

didn't. I was in

33:00

my career getting people's insulin-like growth

33:02

factor one lower as

33:05

they age. Nothing wrong with insulin

33:07

growth factor when you're 30. But

33:10

when you're old, whatever that

33:13

means, you want to get it lower.

33:15

And have you found any studies on this in females?

33:17

Because I know a lot of stuff has been done

33:19

in males in terms of time-restricted feeding. I

33:22

think the problem, again, with females

33:24

is that, well, our energy sensor

33:27

is mTOR. And

33:29

you're blessed with a more

33:32

sensitive mTOR sensor than men

33:34

because you're actually designed to

33:36

carry enough fat to bring

33:39

a baby to term if

33:42

the day you get pregnant there's a famine

33:44

and you're not going to eat.

33:46

And I think we ignore that

33:49

too much, particularly in females. I

33:51

take care of a few female

33:54

Olympians And they

33:56

are very thin and they

33:58

have very irregular periods. Or

34:00

none at all. C n one

34:02

of them in particular wanted to

34:05

get pregnant and I it's forced

34:07

her to gained ten pounds. Yes!

34:09

And lo and behold, she got

34:11

pregnant. Yeah, I think you guys

34:14

your biology is designed to reward

34:16

you for having some extra body

34:18

fat hours right? Absolutely minute. I

34:21

don't think we all have to

34:23

go back to the Rubin Ask

34:25

figure but you know the that?

34:28

the earth mother figure of ancient.

34:30

Cultures is a very.

34:33

Robust looking. yeah, female.

34:36

And. I think there was reason for

34:38

them. That the obsession with with

34:40

since innocence emails and me know we've

34:42

been blasted with messages. That

34:45

they were born. They city is so

34:47

toxic it's so difficult it's really yeah.

34:49

we need to change this. and I

34:51

think the city obsession with losing five

34:53

pounds is inside them for the summer.

34:55

Wow, what a way to control women

34:57

to nathan obsessed with you know, going

34:59

from since extras and it's just unnecessary.

35:02

So what do you think about?

35:04

ah I'm sake sugars are me

35:06

know that are no calories? Yeah

35:08

we owner Ghostface. Yeah, listen, it's

35:11

always okay. So so many things

35:13

to say about this and so much

35:15

controversy. details about as part time

35:17

etc. Sweeteners: There's a

35:19

spectrum of them. Some of them seem

35:21

to be better for a half than

35:23

others. That being said, even if you

35:25

look at the quote unquote worse sweeteners

35:27

that I believe they're still gonna be

35:29

better for you than regular sugar. So

35:31

I would never tell somebody who drink

35:33

diet coke. To start drinking regular cook

35:36

because it's natural and it's better for them.

35:38

Another. you last for the problem is

35:40

with all this demonization of sweeteners a

35:42

lot of people are doing that the

35:45

like always part same as going and

35:47

kidney cancer therefore i should drink coke

35:49

with real sugar so really want to

35:51

help people avoid that change we should

35:54

not go from as mean a sweetener

35:56

to real sugar stabbing says so you

35:58

try to avoid three Yeah, why

36:00

not? But there are some new ones

36:02

that seem to be actually beneficial. So

36:04

we were talking about alulose earlier, which

36:07

is super interesting. And you were telling

36:09

me that you had a patient? Actually,

36:11

yeah, I'm one of my

36:14

I've done on Instagram posting

36:16

about alulose specifically non-GMO alulose

36:18

folks and a

36:20

viewer wrote in and basically

36:22

said look my mother was 72 years

36:24

old and I heard your video and

36:27

I put her on three teaspoons of

36:29

alulose per day and she's a good

36:31

sport. She was a diabetic. She was

36:33

injecting insulin twice a day and now

36:37

she is off of insulin

36:39

and she has normal blood

36:41

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39:06

how does Alulose work exactly? Alulose

39:08

actually got the first

39:11

FDA approval as a

39:13

prebiotic sweetener and

39:15

I think that in itself is

39:17

important because as I write in

39:19

Gut Check so much

39:21

of what's happening to us is

39:23

because our microbiome

39:25

is a desert wasteland and

39:28

it should be this incredible

39:30

tropical rainforest and it should

39:32

be they should be

39:35

eating a lot of the

39:37

starches that we eat particularly resistant

39:40

starches and they're

39:42

not there anymore for one thing so I

39:44

think giving these guys something

39:46

to eat is a really good thing. The

39:49

other thing that's been shown in human

39:51

studies is that it

39:53

will reduce blood sugar spikes and

39:56

I For years now have been

39:58

putting Alulose in my black. Coffee not

40:00

because I wanted sweet, but

40:03

because it'll bring down blood

40:05

sugars. And then Greenfield talks

40:07

about his experience with that.

40:09

So I think it's actually

40:11

a real observable phenomena. I

40:13

think Good David Pro is

40:15

called it. natures those and

40:18

pick know which might be

40:20

a little powerful. As. Act on

40:22

the opulence. It does act on

40:24

Glp one because it actually

40:26

stimulates bacteria to make Glp

40:28

agonists, air and a getting

40:31

him to me it all

40:33

comes back to you got

40:35

the right bacterium, know everything

40:37

gets a lot better. Speaking

40:39

of which, I love what's

40:41

called the gut centric Siri

40:43

of hunger and there was

40:45

a cool experiment in China

40:47

few years ago taking volunteers

40:50

and putting them on a

40:52

fourteen day water. Fast One

40:54

group. Nothing. But water.

40:57

The. Other group. Nothing. But

40:59

water. But. They

41:01

gotta hundred calories a day

41:03

of Seibel fiber. Unobservable are

41:05

ya se? but feeding the

41:08

gut bacteria cause that. That

41:10

group had no hunger. Ah

41:13

yeah. And. The other

41:15

group of a few days at least

41:17

we're really angry and I don't like

41:19

that because and I'm sure you seen

41:21

this in use in yourself and your

41:23

your studies. If you give the bacteria

41:26

what they need to eat they text

41:28

messages brain same fate offer down here

41:30

without we got our needs met you

41:32

know have to go look the. Other

41:34

way also happened say should give your back to

41:36

your way too much sugar things that are going

41:38

insane overgrowth of the bad ones use a super

41:41

hungry O m time and guns and nice dinner

41:43

or whatever and then having a lot of taken

41:45

the evening a lot of sugar like something very

41:47

sweet and I wake up in the morning with.

41:50

Painful hunger pangs that I usually never

41:53

get in unless that's my gut bacteria.

41:55

For snacks, there is no other reason

41:57

than I ate way too much. triggered

42:00

last night. All right everybody wants

42:02

to know since you're French how

42:05

do you guys get

42:07

away with eating all

42:09

of these carbohydrates like

42:12

a croissant like a

42:14

baguette and remain thin?

42:16

I mean come on. The

42:19

French paradox? Yeah. I think the vision of

42:22

the French diet is a little bit wrong

42:24

so yes I mean there is bread but

42:26

also French people buy

42:28

fresh produce every single day. They

42:31

cook at home. They eat together.

42:33

There's no seed oils. There's very

42:35

little junk food. We take

42:37

time to eat. We're not

42:40

watching TV as we're eating. So

42:43

you could focus on like how they eating

42:45

croissant and staying thin but you could also

42:47

focus on the fact that oh look at

42:49

all these other behaviors that they're exhibiting that

42:51

are causing the health. So I think that's

42:53

an important differentiation. We do a

42:55

lot of healthy things and yes we also eat

42:58

bread and croissant but that's not really the point

43:00

for me. The point is all the other stuff.

43:02

You bring up a really good point with

43:05

that. There are no preservatives. You go get

43:07

your croissant every morning. You go get

43:09

your baguette every morning. You go get

43:11

your vegetables every day. In

43:14

every single neighborhood there's 10 different

43:16

places where you can buy fresh produce on the

43:18

way back from work. You just stop by. You

43:20

know you go to the cheese monger. You buy

43:22

some cheese. You go to the produce guy. You

43:24

buy some asparagus. You go to the butcher and

43:27

then you go home. Everybody does that. The big

43:30

supermarket chains are not as prevalent. We

43:32

have small little local producers and we

43:34

go there every day. So the quality

43:37

of the food is very

43:39

different. I think in my first book

43:41

I wrote about this rather humorous. We

43:44

were in Paris where we spent a lot of

43:46

time and we had a very early morning flight

43:49

back to the States. So we talked to

43:52

the concierge and said you know could

43:54

we get you know something for breakfast at

43:56

four o'clock in the morning And

43:59

maybe maybe some croissants. And he

44:01

looked at me and my wife

44:03

is a officer. I could not

44:05

do that. Yes, this is because

44:07

it will not be available. This

44:09

is what we are yesterday. Officers

44:11

said that he was apoplectic. Raggedy

44:13

what you asked for sweater. To. Wait

44:15

until six am and will only help finance

44:17

and and yes. Table. I found out

44:20

how to move everything, assess mugs,

44:22

acl, intercourse who you're A We

44:24

make this bread that will last

44:26

for years because of the and

44:28

Oliver in a crowded out well

44:30

by the way that well I

44:32

I'm actually from entered the i'm

44:34

actually from it and we talked

44:36

off camera you don't have much

44:38

glyphosate around. round up. And

44:40

makes a big difference in the seat

44:43

oils Noom Seedorf census. Yes, not the same

44:45

world. Are so mad

44:47

Science Do that. Elsa Lots of

44:49

lion, Lots of cigarettes. That's how

44:51

it it says. I thought I'm

44:53

glad you brought that up. We

44:55

won't go there on today's episode

44:57

of But yes, my wife is

44:59

pretty smooth sense and we spend

45:01

a lot of time and France

45:03

and it's fascinating you literally whether

45:05

you want to or not. Will.

45:08

Spend two hours eating,

45:10

watch, As

45:13

it seriously and we do. And you know

45:15

back in the good old days when your

45:17

the ugly American squire for bringing me the

45:19

check I'm you. I want to go. My

45:21

father used to embarrass you bring us a

45:24

check from. And they walked.

45:26

And we've learned that this is

45:28

yeah, yeah, except this culture. And

45:31

in school, for example, you get a ninety minute

45:33

lunch break. well as a kid. So you go

45:35

to school at age thirty until twelve, and then

45:37

you get an hour and a half break and

45:39

then you go back to school. from one three

45:41

to four three. That's just how it works that

45:44

the peace. Real for pacing ourselves

45:46

in the United States of and you

45:48

can live here as well I think.

45:50

It's difficult because there's not such

45:52

a deep the food culture here.

45:54

Therefore, it's very easy to get

45:56

brainwashed by marketing messages and did

45:58

the sued land. We live in.

46:01

So with with this working with these

46:03

hacks, I'm hoping to bring to light

46:05

some of these very easy cultural and

46:07

somewhat European habits and sixteen the science

46:09

behind them so that everybody can apply

46:11

them. Are and you put this

46:14

into practice is one thing to

46:16

say. Okay, here's what you do.

46:18

You did an experiment with twenty

46:20

seven hundred participants. Tell us about

46:23

that. Well, All the hacks are based

46:25

on clinical trials and studies that I

46:27

haven't run right? I was just looking

46:29

at all the research and synthesizing it.

46:31

d said the for the second book

46:33

I thought, wouldn't it be cool to

46:35

run in experiments Now for other scientists

46:37

listening, no control group know placebo and

46:39

or randomization. I it's just an experiment.

46:41

The what I did is I recruited

46:43

twenty seven hundred people and I got

46:45

them to do the four weeks message

46:47

before the boot camps actually. and I

46:49

got feedback on all of the recipe

46:51

to cetera. So. Pure. The results.

46:53

So doing these four weeks they just

46:55

did the savory breakfast vinegar, veggie starter

46:58

and movement and the rest of the

47:00

time. They. Did whatever they wanted,

47:02

they ate, their drank whatever they wanted. Right

47:04

after the four weeks, ninety percent of people

47:06

were less hungry. Eighty. Nine percent

47:09

of people reduce their cravings. Seventy

47:11

seven percent of people had more

47:13

energy, Fifty eight percent were sleeping

47:16

better. Fifty eight percent said their

47:18

mental health has improved, Forty six

47:20

percent said their skin improve, and

47:23

forty one percent of people with

47:25

diabetes improved their diabetes numbers just

47:27

by adding these for hacks and

47:30

not changing. Anything else says does

47:32

not encouraging. I don't know what

47:35

is. Tied

47:40

into crew. On Pluto Tv, I

47:42

modeled on the street on shows

47:44

like C S I and Criminal

47:46

Mind or Follow The Clothes and

47:48

Blue Bloods and hence the I.

47:50

With thousands of free primaries Ttc,

47:52

Pluto Tv is the true home

47:55

of crime. Download the food at

47:57

Cvs and start singing or online

47:59

channels and. The man. Pluto

48:04

Tv stream now pay never.

48:09

Every. Episode We have a question

48:11

from an audience member and since

48:14

you know are actually presence I

48:16

thought I'd give you the opportunity

48:18

to ask me a question slow.

48:21

The one I wanted to ask you was

48:23

about sweeteners but I think that with cause

48:25

that that does have it's I wouldn't know

48:27

your take on alcohol because I get so

48:30

many questions and alcohol? What are you seeing?

48:32

How much is okay? is any alcohol really

48:34

bad for us? What's your, what's your stance?

48:36

Is people know if

48:38

you don't drink, don't

48:40

start number one. Ah,

48:42

but you have to

48:44

be impressed that. The.

48:47

Vast majority of long lived

48:49

cultures. And by long living

48:51

I mean long health span

48:53

and lifespan. And that's. Important

48:56

to distinguish. They.

48:59

Drink alcohol with

49:01

meal. And

49:03

one of the things that certainly

49:06

contrasts our experience in America with

49:08

politically that the little villages that

49:11

I visit is that alcohol is

49:13

a beverage this consumed with a

49:15

meal and a lot of it

49:18

is red wine. Or there are

49:20

two French studies that show women.

49:23

Benefit. From drinking champagne

49:25

says really yeah In terms

49:28

of vascular health is to

49:30

hand. It turns out that

49:32

vintage pain is even better

49:34

for you then regular some.

49:36

That's not a study That was. Sponsored.

49:39

By as amp incumbent know it

49:41

now can access well. it turns

49:43

out it's because the longer the

49:46

alcohol was in contact with the

49:48

league which determines vintage champagne besides

49:50

the years but it has a

49:53

much longer contact with the Lee's

49:55

other grub. Down months you pick

49:57

up more posts. Biotics no longer.

50:00

The outlaws and contact is

50:02

so there's actually science behind

50:04

these observations. I'm not a

50:07

big fan of white wine

50:09

of digging United States. There's

50:12

so much white wine that

50:14

has residual sugar or added

50:16

sugar to it. Ah, and

50:19

unfortunately, women particularly United States

50:21

love these sugary shard in

50:24

the area this hardening am

50:26

so that's my take. But

50:29

moderation are certainly. Been using

50:31

alcohol we can. Alcohol is an

50:33

unmitigated disaster because if you want

50:35

to produce Wiki god it's a

50:37

really good way to do And

50:39

in, so that's that's my intake.

50:41

Let's drink like the Europeans and

50:44

Simpsons a beverage to have with

50:46

your meal. And I am

50:48

sure you've noticed that say different. Culture

50:50

you know in France when you are thirteen

50:52

years old taste a little bit of lying

50:55

your parents glass and then there's there's no

50:57

culture, have been shrinking like I know that

50:59

here in America. when you get to college,

51:01

for example, there's a lot of. Over.

51:04

The top Drinking back and now it's a

51:06

thing people do in France. Distances isn't even

51:08

exist in and Will Eclipse would mean you

51:10

drink in order to black out and get

51:12

drunk when. Given. A sense them.

51:15

Yeah that's a at the big difference

51:17

between the the English and the friends

51:19

who are in terms of the outside

51:21

in a very big of a I

51:23

lived in England for a year and

51:25

my training and then there's a huge

51:27

health different as between the English and

51:29

their friends and far that is that

51:31

can. I hope you enjoyed this

51:33

episode of the Doctor Gandhi put if

51:35

he did play service and family and

51:37

friends. You. Never know how one of

51:40

these health tips can completely transform someone's life.

51:42

when you take between to share it with

51:44

them, settles it, adopted country put you to

51:46

do we. We have. Free

51:49

has been that can help you and your

51:51

loved ones with a long by so life

51:53

that see this. Together. usa

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usaa.com/bundle. Restrictions

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