​​Improving Health Through Glucose Control – with Jessie Inchauspé

Dr. Mindy  

In this episode of The recenter podcast, I am bringing you the one and only glucose goddess and we are going to dive into all things blood sugar. Think of this podcast as a masterclass on blood sugar. Now, if you’re not familiar with Jessie, please go follow her on Instagram, she has some incredible information that she shares there. She has incredible books. Again, you may know her as a glucose goddess, we’ll leave all her links in our notes. But what I loved about this podcast that was just such a geek out moment for me is that I had been following Jessie’s work for over a year now. And I just love the way she teaches. She teaches very simply, she really gave the world some incredible blood sugar hacks. But also what was really amazing, and you’ll hear it in this podcast is you can hear us teaching each other like and I love this about growth minded people. I asked her a ton of questions about the microbiome and the liver and how it supports great metabolic health. And there was a few things she didn’t know. And she would say to me, teach me Tell me, and I love that collaborative mindset. That’s how all experts should be when coming together. She definitely is a lifelong, lifelong learner, you can see that in this conversation. She is not only wise from a research standpoint, but she has really been observing people’s behaviors around food and glucose, and understanding that through the lens of a human. And I mean that in the sense that we have a lot of researchers out there that understand these concepts from a lab perspective. But what is unique about Jessie is she’s such a good teacher, she is so good at sharing all these incredible hacks for glucose, but she shares it from a person’s day to day lens. So what you’re about to hear is everything you need to know about stabilizing your blood sugar. And it’s not as simple as just eating the right foods, you want to make sure that you get the right combination of foods, along with she has some really good pre and post meal ideas to be able to keep your blood sugar low. So it was just an incredible experience to come together with such a brilliant woman who is so collaborative, so in service of humanity, and perhaps one of the greatest conversations I’ve ever had on blood sugar, and I’ve had a lot. So that says a lot, and I cannot wait to hear what you all think of this. So blood sugar, it is the most important thing to understand about your health. So if you love this, share it with the world. And I hope you truly enjoy the wisdom that is unfolding before your ears in this episode, so the glucose goddess, here you go, what you need to know about blockchain.

Dr. Mindy  

Welcome to the recenter podcast. This podcast is all about empowering you to believe in yourself. Again, if you have a passion for learning, if you’re looking to be in control of your health and take your power back, this is the podcast for you. I have to start off by just saying this is a conversation that not only did my audience asked me to bring you here and my following, but is a personal one that I could not wait to sit down and go through

Jessie  

what we’re about to go through. So thank you for Thank you, Mindy for having me. It’s total pleasure. Yeah, I

Dr. Mindy  

also have to tell you that when I first found out about you, so many people say to me, like tell me how you did social media. And my general idea is like, find something you’re passionate about, and just show up with a camera and just ignite the world on fire and everybody gets on camera, and they’re so stiff. And they’re so like, well you should do but I remember and then I saw you with the rain. Like that woman has it fucking right. You know,

Jessie  

what I think about is people are just scrolling through social media mostly on the toilet right? So you have to just like grab their attention if you want your content to go somewhere so whatever you can use that is fun. I think it’s totally worth it. So yeah, the rainbow filter and iconic Oh, it’s

Dr. Mindy  

a filter. Yeah.

Jessie  

What did you think it was like a real rainbow?

Dr. Mindy  

No, I did not think it well. No, I did think she is such sparkling energy that like rainbows coming out of her head.

Jessie  

Oh, thank you, Mindy. No, it’s a filter. I found this amazing artist and she designed it for me. And yeah became my little custom filter.

Dr. Mindy  

Oh my god. Yeah, beautiful. It’s beautiful. Thank you. Okay, but that out of the way I do have to say that after reading your book watching what you’re doing and I’m you’re so aligned With what I’m trying to teach the world, I’ve come to this question in my own head, tell me, which is do is it more important what foods you eat, like the individual foods you eat? Or do we actually need to know how the heck we are supposed to eat? Well,

Jessie  

I think we all know that what we eat has an impact on our health. And I think that’s kind of a given you understand that if you eat doughnuts, it’s not going to be the same as eating a piece of broccoli. But the how we eat is actually very important because that doughnuts depending on how you eat it, when afterwards is going to have a different impact on your physical and mental health. So I think I want to bring into the conversation the how right so that you learn how to eat all the stuff you love. In a way that is better for your health.

Dr. Mindy  

Right. Okay, so did you read the Zone Diet ban? Oh,

Jessie  

yeah. But I heard a lot about it. I heard about it. Okay,

Dr. Mindy  

so I was just writing about this in my my new book that’s coming out. And I was talking about my my journey with nutrition. And the Zone diet I read when I was in college, I was a competitive tennis player. And the idea, as you know, but to fill everybody else in was that when you had a plate, that you would look at your plate, and you would say I want a handful of protein. I want a handful of a carbohydrate, and I want a half a handful of fat, and that you never left that idea in your mind when you put a meal. What about veggies and fiber? He didn’t really talk about that. Because remember, now this was back. I just recently looked this up, it was back in like the 1990. And he you know, back then we were low, low fat. Yes. So I think he was trying to bring fat back into the car and the to the conversation and his most profound thing that he said is that when bread comes to the table, the worst thing you can do is not put butter on it.

Jessie  

Love it. So he was really trying to push fats back into the conversation, right? That’s so interesting. I know these fads come and go. I was talking yesterday to this person. He was like, So what do you think? Is it better to be vegan or keto? I’m like this and whatever diet you choose. What all these diets have in common is that they cut out processed foods, and they tell you to eat less crap, essentially. So whatever is going to help you get on the path. eating more whole foods is helpful, right? But I’m really anti fad and I really don’t like anti fat, anti fat Oh,

Dr. Mindy  

fad diet, okay, I’m just just you’re like what? Like, wait,

Jessie  

their path down? No, and I really don’t like it when my work is categorized as a diet. Right? Because I’m like diets means fad. Okay, means restrictive means you’re only going to do it for 10 days and then binge all the Oreos in the back of your cupboard. So it’s not a diet and I think you and I have that in common. We’re trying to teach people these principles and to meet the hacks that I share. They’re on the same level as brush your teeth, drink water, wear sunscreen, have a savory breakfast, right? Like to me that’s the public health level at which we’re operating. Yes, but every time you hear food, especially as women we’ve been bombarded with messages Yes. The 30 Day fad this 30 Day Diet this lose five pounds in one day, you know, lose 30 pounds in one hour. I mean, the marketing is wild. Yep. So we really need to go against diet culture that is just trying to make money off your back. Yeah. And teach people physiology. Yes. how your body works so you can get agency and freedom back? Yes.

Dr. Mindy  

Okay. So let’s go back because I have so many thoughts just on that one thing alone. Let’s go all the way back to like the day somebody’s born. Okay, I have this philosophy in my own head that the day we are born, a human comes out into the world.

Jessie  

When’s your birthday? When you were when were you born? 1015

Dr. Mindy  

October 15. Nice. He died. Is that Is that relevant?

Jessie  

I just wanted to know your birthday.

Dr. Mindy  

I love it. I’m a Libra.

Jessie  

I’m a Gemini, June 16. Oh, so I don’t know who’s gonna show up here.

Dr. Mindy  

It’s gonna go down. So but we don’t we come out and everything that we’re taught about our health is outside in. So it’s if you’re sick, you need a pill. If you’re if you’re under stress, then we’re going to again put you on a pill. When you eat you eat for your tastebuds, like nothing is from the inside out.

Jessie  

I love this quote from Alan Watts. He said, The animal eats with its stomach. The man eats with its brain. So we are sort of intellectually trying to decide what to eat, but we’re not connected to what our bodies really need. Right?

Dr. Mindy  

So I love that and and I want to add into that something that I know you’re really passionate about, which is our tastebuds are now hijacked from chemicals in our food. So the human being born today is in really bad shape because of the food quality mixed with this lack of education on how so I tell you all that to say if you were to go back to a newborn baby, a new mom, and you are going to teach this new mom how that baby should that what’s the food philosophy that that baby needs to know what Would it be?

Jessie  

Okay, I would say the first thing that comes to mind especially relevant for kids and teenagers is do not have dessert for breakfast. Breakfast is not dessert time. All of the breakfast food that you see today are total men main inventions that make a lot of money to the food industry. But this breakfast cereal and the fruit juices and the fruit smoothies and the granola. And that is a dessert. Yeah, that is desserts, right breakfast is a normal meal. So breakfast should be savory. And then I would also tell this Mom, listen, your kid is going to grow up in a world where, quote unquote, processed and bad junk food is everywhere. So you need to teach your kid to maximize the pleasure they’re gonna get from the donut because everybody wants something sweet once in a while, but you have to teach them how to eat that in a way that’s going to be less harmful to their health. And the most basic place to start is to say, if you want to eat something sweet, something processed, something junky foodie have it for dessert after a meal, never for breakfast, never on an empty stomach. Right? So

Dr. Mindy  

you’re pulling sweet out of the meal. Mm hmm,

Jessie  

exactly. I’m taking sweets out of breakfast. And then I’m saying if you want to eat something sweet, it should be at the end of a meal for dessert, never on its own never first thing in the morning because that way, you’re getting the dopamine hits, right, which is this innate reward system. Yeah, you know, we get a hit of this pleasure molecule when we eat something sweet. That’s right. But if we have the sweet thing at the end of a meal, after there’s already other foods in our stomach, right, we’re gonna reduce the glucose back from it. And it kind of aligns so perfectly with this concept of we to give our body more rest from eating more fasting windows. Which is why instead of having, for example, a sweet snack at 4pm, which is what I did every day coming home from school, don’t do that have the sweet thing after dinner or after lunch, not in the middle of the day at random times where the sugar is going to arrive so quickly into your bloodstream and create a spike. Yeah.

Dr. Mindy  

So when I was in clinical practice, and was sitting down really trying to change people’s behaviors around food, breakfast was the hardest behavior. No girl because the two things everybody wanted to eat was a glass or have a glass of orange juice and a bowl of cereal. Yeah, and when I would say we’re going to take that out. I mean, this is how I stumbled upon fasting. I was like, let’s just take breakfast all out. You’re like

Jessie  

I can’t deal just cancel breakfast.

Dr. Mindy  

It was definitely that it was out of like, let’s cancel breakfast because people couldn’t get breakfast right? So give me an example if I was to eat breakfast what would be a good breakfast for

Jessie  

ugliness so breakfast should be or by the way the first meal of your day, no matter what time of day Thank you. It can be 6am it can be 4pm right not care the meal that will break your fast yes should be savory should be built around protein Thank you have some healthy fats and fiber in there. You can put some starch and if you want but just for taste, right you can put a slice of bread you can put some potatoes you can have some oats but just for taste never as the main character. Okay, the starch is not the start of your break fast meal. And then if you want to eat something sweets, during your breakfast, you can have some whole fruit, but again, for taste. Okay, so the worst breakfast for your glucose levels would be glass of orange juice, oats with honey oatmeal, oatmeal. Yeah, for

Dr. Mindy  

example. And friggin oatmeal. Everybody does that. And so I

Jessie  

think people don’t realize that if you change your breakfast to something that keeps your glucose levels steady, you will feel so different. Your mitochondria will make energy more effectively, you’re going to be less cravings less tired throughout the day, you’re going to have fewer cravings, it will truly transformed who you are as a person it is that it has that deep of an impact. To me, it’s, you know, when in the movies, somebody walks through the mirror and goes to the parallel universe. It’s like you have the sweet breakfast universe where you feel like crap all day. And the savory breakfast universe were like, Oh, my God, my brain is clear. I have energy to do stuff that I want to do. It’s that transformative. And that’s why my method is the first hack you go after it’s the first thing to change first meal. Yes, the thrill today.

Dr. Mindy  

Okay, so I have a ton of things to say on that. Because in fast like a girl, when Hay House picked it up, they I said they wanted to rearrange a few things in my table of contents. And one of the things everybody asked is, do we really need a whole chapter on how to break fast? You were like, Yes, I was like, absolutely every single fasting book that has come out, we have not addressed how do you go back into food. So huge

Jessie  

problem. It’s a huge problem fast for 16 hours, and then you have orange juice and oatmeal. You’re fucking up your body? Absolutely. Because after long, fast, your digestive system is so empty and so sensitive, anything you give it, it’s gonna go straight into your bloodstream, you have to be super cautious. So

Dr. Mindy  

agreed and talk about why more I mean, I look at that first meal through the lens of the microbiome. So what I where I want to go in this thought process for all humans is that there’s this belief that it’s like our human cells that can troll blood sugar levels, and we like the bacteria is just a nuisance, we’re going to push aside. But in the research that I’ve done, you actually, it’s the microbes that are balancing your blood sugar. So when you go into a fasted state, you are reorganizing the whole train on the inside of the gut, which is helping these microbes. And that first meal you feed them is either going to make or break what you did to your microbiome during your fast. Interesting,

Jessie  

I don’t know much about microbiome research, you will probably teach me more cases. Great. Teach me Tell me. Okay, so

Dr. Mindy  

this is the most current research that I saw is that the microbes, actually, when we eat, they send a signal to the liver, and they coordinate with the liver through the hepatic or Yeah, the hepatic portal vein is the one that recently like literally two weeks ago, I looked this up, I’m like, This is it, and it tells liver it how to regulate blood.

Jessie  

The liver is the you know, the conductor of your glucose levels,

Dr. Mindy  

but it’s the microbes

Jessie  

that’s really interesting in the gut, that are telling the liver, that’s super interesting. So

Dr. Mindy  

if you feed those microbes, something that makes them happy, that first meal in that first meal, you’ve now got a better shot at stabilizing blood sugar, which is why I think the apple cider vinegar works so well, because you gave the microbes the fuel they want.

Jessie  

Yeah, fermented foods, acetic acid, it’s so good. It’s not just the microbes, though, because even in your stomach, there’s already some responses that start and that tell your brain to you know, tell your pancreas to release insulin that, you know, align all of your hunger hormones, but it’s so interesting that the microbes are actually part of this equation as well. I mean, it makes so much sense. It makes it makes

Dr. Mindy  

so much sense. Yeah. Which then leads me Of course, my brain goes to women. And I’m like, okay, so women had been on birth control for like, decades, on, I sat with so many women who have been on like 1020 30 rounds of antibiotics, and their microbes are completely decimated, and they are weight loss resistant. And they can’t bring back the balance back into their body because of the destruction of the microbes. So from your perspective, when I dove into your work, I was like, Oh, she, she’s got the microphone thing down. Yeah,

Jessie  

absolutely. Because another thing I talk about a lot is fiber, right? Okay, great. Having fiber at the beginning of a meal, not only does it create this really wonderful mesh on your intestinal wall, to prevent first of all leaky gut, but also to prevent glucose molecules from arriving too quickly into your bloodstream, right. And then the fiber is also you know, your microbes favorite foods, right? So it’s all kind of connected. And what I love about the lens of the glucose Hacks is that when you focus on them, so many other things fall into place. Glucose is not everything, of course, and you know that I know that it’s not the end all be all. The main thing though, it’s the main thing, it’s for me, it’s the main window through which to enter really, in a beautiful, helpful healing way your food habits, you see. So the fiber Hackett is the following. I explained that when you’re going to have a lunch or dinner, by the way, it can also be a break fast meal, whatever time that is, it’s always very helpful to start with vegetables, because vegetables contain fiber. And when you have fiber at the beginning of a meal, this is very important at the beginning of the meal, the fiber in the veggies, has time to coat your intestinal wall and make this really protective mesh that then slows down and you glucose molecules coming down later from pasta or cookies or whatever during the meal to make their way into your bloodstream too quickly. And also it impacts your microbiome and this really beneficial way. So if you’re fasting for a long time, actually, yes, your meal should be savory. But if you can, on top of that, have your first mouthfuls be vegetables with fiber, it’s going to be I mean, the rewards on your blood sugar are tremendous, right? And you’re going to extend the benefits of that fasting for so much longer if you do this.

Dr. Mindy  

Yeah. And 1,000% agree. And that is one thing that I really have been trying to emphasize is this metabolics sweat. Yeah, that what I what and this is why our work is so beautiful together. Because what I feel like I really tried to do is teach people like let’s come on over here and just take some breaks. Like we just need to give

Jessie  

her a break. Or she needs to rest girl, Mama needs some time. metabolic

Dr. Mindy  

system has just been messed up from this horrible food system that has kept you addicted, has got you filled with all these obesogens let’s just give it a break. And then people got they got a result. But then this chat challenge that I had was getting them to go back into food. Because every time they went back into food, all of a sudden their blood sugar started to go too high and they start to gain weight. So with that idea in mind, if I’m putting a meal together, you just talked about fiber First, give me just like here’s what you should have learned the day you were born.

Jessie  

Well, you should have learned that you know these sort of old school cultural habits that we have a lot in Europe of starting your meal with vegetables. So in France, we have cookie day which means raw veggies at the beginning of a meal and when I arrived in your studio, you had this beautiful plate on the kitchen There were some rough edges there. And, and in Italy, for example, they have antipasti, which is usually the roasted veggies at the beginning of a meal in the Middle East, they start their meals with a herbs by the bunch, we need to go back to these cultural traditions. And we need to start our muse meals with a plate of vegetables. Now, this doesn’t have to be complicated. It can be even if you don’t have time, just grab two baby carrots from the fridge, or three cherry tomatoes. If you have time, maybe you know, cook some green beans, roast some cauliflower, or you can put some noodle sauce on there, start your meals with vegetables, this will then dampen any glucose spike coming down afterwards from the rest of your regular meal. And if you do nothing else, if the savory breakfast sounds too complicated, if you do nothing else, at your next dinner, just add a plate of veggies to the beginning of your meal and then eat what you normally would eat, right, don’t change the rest of the meal, just test this. And by doing so you will reduce the spike of your regular dinner and you’ll feel better, better energy, fewer cravings, less hunger, less brain fog, less impact on your hormones, less impact on your sleep quality. And then slowly this virtuous cycle kind of puts itself into place and you’re actually eating more than usual. But you’re also craving less sugar and less junk food. Yeah. And it’s just it’s like a wedge, you just put it in a path. And then you open this world of study your blood sugar levels and feeling so much more like yourself. Hmm. I love

Dr. Mindy  

that. And you know where my brain goes. Just from like sitting with so many people. This is literally what I think somebody would say, or listening would say, but what if I don’t like veggies?

Jessie  

Hmm. I think you can find recipes that you’re like, try our broccoli soup, you know, with some cream in there. Try some roasted cauliflower with some tahini and Parmesan. Like come on. There’s someone you and I got a ton of recipes. Yeah, yeah. And listen, if you don’t like veggies, and you don’t want to try this, that’s totally your prerogative. But I believe there’s something in there for everybody. I think most of us maybe have this idea that veggies are gross. You know, like the really bitter. What brussel sprouts are really bitter zucchini just boiled in some water. Yeah, of course, veggies can be gross, but they just can also be really damn good. So you just have to put a little bit of work in and see what works for you.

Dr. Mindy  

And I have a belief that your microbes were back at the microbes. I’m a little mildly obsessed with the microbes, right? Yeah, no, because I think they’re like the Forgotten hero,

Jessie  

but they tell you what you want to eat.

Dr. Mindy  

Right? So that when I first started studying fasting, there was a beautiful book that came out called the every other day diet. Okay? Have you ever know, okay, and this is what this woman did. She was a researcher. She took a group of people that had high cholesterol had extra weight, high blood pressure, all the horrible metabolic markers. And she said, you eat whatever you want, every other day. But on the days that you’re not eating, you’re fasting. And so they took God right. I know. Can you imagine taking like the standard American diet person through that experiment? She did lose like about 15 to 20% of the of the of the grip? Can

Jessie  

I be honest, that sounds horrible. It sounds like the worst thing to do you

Dr. Mindy  

know that a lot of people fast that way, really to this day. But that’s unfortunate. Because

Jessie  

I think if you do that you’re not actually feeding your body good food. You’re

Dr. Mindy  

okay. But this is the part that was magic to me is that at the end of the year, what ended up happening is everybody lost weight. Everybody’s cholesterol improved. Ever. All the metabolic markers were better. But the biggest shocker was their taste buds, buds change goods. And so they started making smarter choices. That’s great. And so this is why I’m such a fan feeding your microbes is because they control your tastebuds completely. So if you take somebody who has a massive sugar addiction, and in your experience, you start giving them fiber at the front of every meal. Yes, feeding those microbes. What have you seen as far as their cravings in in what period of time? Well,

Jessie  

in a few days, the cravings for the chocolate bar for pm dissipates and I’m sure there’s a microbe angle. But also what I know is that there’s a big glucose angle in the sense that if you reduce glucose, so every time you eat too many carbs or sugars, you experience a big blood sugar spike, and then a drop. And that drop has been shown to activate this craving center in your brain telling you like Mindy, eat some ice cream, eat some ice cream, and you can’t resist that

Dr. Mindy  

point. It’s usually chocolate. Okay, those microbes,

Jessie  

and that is the craving center in your brain telling you to find something sweet because your blood sugar levels are low. Now, there’s surely another microbiome path as well to this that I don’t know much about yet. But I want to look more into this. And so you have all these different pathways activating where unsteady blood sugar levels, and eating too many processed carbs are just going to increase your cravings and then there’s the dopamine, right? So and then you’re tired because your mitochondria exhausted from all the glucose spikes, and so you’re just like, oh, you feel so lethargic. So you want some dopamine. So what I see is just by adding, for example, a veggie starter or to having a savory breakfast and sort of a sweet one, you act so profoundly on that glucose spike, the glucose spike reduces the glucose crash reduces. So the activation of your craving center in your brain is just not happening as much anymore. Brilliant. So, if you want to eat chocolate, you’re doing it from a place of enjoyment and pleasure, not a place of like, I need something sweet right now, like anything, give me a chocolate bar, you know that feeling? Yeah, it’s a very different world to be in that feeling versus to be in the feeling of, hey, you know what, I think tomorrow, I’m gonna go get my favorite chocolate cake at this bakery. Yeah, and you’re having fun, and you’re enjoying it, and you’re looking forward to it. But you’re not not a victim, you’re not controlled by the urge. And that’s what happens when you study your glucose levels.

Dr. Mindy  

It’s like an empty hole is what I’ve, like people are just eating. And in even in the research that I’ve seen that dopamine in people that are more obese, they actually don’t get the same enjoyment out of their food, that their dopamine because they’re just so dopamine saturate Yeah. And how I discovered that was looking at the 48 hour fast, which is a dopamine reset, because what the research shows is that all of a sudden, these new dopamine receptors open up, that’s fascinating. And I found that through the lens of looking at the research on people who are obese, and it honestly gave me a whole new level of compassion for the person who struggles to lose weight, because they are not getting the same dopamine hit, they’re not filling up. And so they’re just eating and eating and eating, trying to help themselves feel normal, like they did.

Jessie  

Sure, here’s a good idea that if you’re fat, you’re lazy is such bullshit. I mean, almost everybody wants to be healthy and feel good. Nobody’s doing this on purpose to be like, oh, I want to fuck up my body. We are all just sort of victims to our physiology, what’s going on, or dopamine or microbes, or glucose spikes, because crashes were out of control, right? Everybody wants to feel good. And then you add to that, all these marketing messages, hey, this product has no sugar added, or this product is vegan, you know, and you’re like, oh, that must mean it’s good. For me, actually. It’s full of processed sugar and processed carbs. And it’s making you sicker. So we are kind of in a situation where people are locked into this place of I want to feel better, but everything around me has given me bad information. And I’m just feeling worse and worse and worse. Which is why going back to physiology and the biochemistry of your body, and kind of common sense, like the stuff I talked about. It’s common sense. It’s super, super common sense. But now we have the science to understand why it’s so good. And then I want everybody to go back to this common sense stuff.

Dr. Mindy  

Yeah. But it’s a lot like the work that I’m doing where what I hear and I’m sure you hear this all the time from people. They go cut that just make sense. Yeah. And I think we’ve just so overcomplicated food, so and we’ve just taken the all the power away from the person we’re sure. So okay, fiber being what I just learned in that very long discussion. Thank you for going down the geeky path of science with me. Okay, what’s next? So fiber first game.

Jessie  

So the most important hacks are savory breakfast, fiber first during lunch or dinner. Then another one I want to mention is vinegar, because that’s quite interesting. And it’s good for your microbiome. Yes, microbes, because it’s fermented soy, vinegar, everybody has vinegar in their kitchen. It’s everywhere. It’s a very common ingredients. But recently, scientists have discovered that it has an amazing impact on your glucose levels. And vinegar contains a molecule that I love. It’s called acetic acid. And acetic acid is awesome when you have a tablespoon of vinegar in a tall glass of water before eating and it can be any type of vinegar, okay, whatever apple cider, white vinegar, just avoid the very Italian syrupy balsamic glaze stuff, because that’s full of added sugars. Well said, Yeah, but any kind of standard vinegar, the acetic acid in there will slow down the digestion of carbs. So you have the vinegar before having a meal, and then the carbs in that meal will turn into glucose molecules more slowly. That way, you’re still eating the Stuff You Like, with less impact on your glucose levels, therefore, less creation of this addiction cycle for the rest of the day. less impact on your mitochondria, less impact on your brain, on your hormones, etc. Yeah, so that’s another really easy one. So it’s literally like a tablespoon of tablespoon of vinegar, big glass of water before eating a meal, about like five to 10 minutes before. Okay. And to your earlier question, what if somebody doesn’t like the taste? Well, I was gonna say, first of all, you don’t have to do it. If you don’t like, I’m just sharing the science like live your life, no problem. You can also use lemon. Lemon doesn’t have acetic acid, it has citric acid. It doesn’t work in the same way. But it’s still a little bit powerful on your glucose levels. And then here’s the thing. You can also combine the vinegar hack and the veggies first hack. You could make a nice little salad with some vinegar dressing on it. And that’s the best way to start your meals. Yeah, now you’ve combined veggies and vinegar. Now your gut is lined you’ve got the citric acid in there protecting your microbiome is fed and you’re going to have a much better time for the rest of the meal and the rest of the day. Yeah.

Dr. Mindy  

So you know what I’m laughing because So Apple Cider Vinegar is a hot topic. It’s like a trending topic on YouTube. And so I don’t know Like a couple years ago, we have a we have a guy who helps us with our YouTube channel and he was like, you need to do a video on apple cider vinegar and I was like, really? Like, I don’t like apple cider vinegar. And then I went and looked at the science

Jessie  

you thought it was a fad? I thought it was a fad. Yeah, I was like, There’s no way this is legit. This is like an Instagram influencer thing. Right? That’s exactly what I was so legit. Yeah, fascinating, racy and actually even has been used for centuries, right? So many cultures as a health ingredient. Yes. So now we understand the science. Yeah, I was the same as you. I was like, No way. This is a real thing. Yeah, I was like, well, there’s like 15 clinical trials on tablespoon of vinegar. And it actually seems to work. Yeah.

Dr. Mindy 

Okay. And then the other thing that I just was thinking, as you were talking that I loved when I first discovered your work, is that we were over here, I’m gonna I’ll put myself in this category. Like there was a subset of, of people over here educating about keto, and carnivore and paleo and like all those. And all of that was about how to bring your glucose down. Yeah. And so it was manipulation of the type of food. And what I just heard in two in the two biggest hacks that you just gave. Were two things you add in. Yes. And when you add in, that’s so much easier than taking something away,

Jessie  

girl I know. Because if you take stuff away, that she’s going to come right back. It’s too hard. You It’s, I mean, I applaud people who are able to say, I’m just never eating sugar ever again. That’s not me. Yeah, I mean, either he or every single day. So I needed to find ways to eat it in a way that’s less harmful without taking it out. And that way, it’s not a diet, you see, because to me, diet means restriction, cutting out food groups doing this whole thing that is just not at all sustainable. Yeah. Whereas here, we’re talking about principles that are almost like, you know, gentle giants or fairy godmothers that you have in the back of your head. And you do them when it’s easy, and it’s helping your body. It’s additive. It’s not frustrating, it’s not stressful. And that’s why it works. And that’s why people easily stick with it, even though there’s not really much to stick with, right? It’s just new principles to add to your life when they’re easy to add. So beautiful.

Dr. Mindy  

Okay, so outside of adding those two things in, or is there anything else about putting a meal together? Yes, that I need to know. One

Jessie  

of my Hacks is called putting clothing on your carbs. Okay, so that’s another thing about add them up. Okay. Yeah, exactly.

Dr. Mindy Pelz  

Take them out. Like, get them ready for a party is what

Jessie  

I heard. Exactly. So I’m sure your listeners know this. But I just want to recap for anybody who might be new. So carbs, there’s two categories of carbs, there’s starches, so that’s bread, pasta, rice, oats, potatoes, and sugars, anything that tastes sweet, from a piece of chocolate to an apple. And these are carbs, right. So if you eat starches and sugars on their own, meaning you grab a piece of bread on its own, meaning you have a cookie on its own, that’s what I call eating your carbs, naked. Okay, it’s just the carb, you don’t want your carbs naked. Now, what’s the problem with this is that if your carbs are naked, all the glucose and fructose in them is going to pass into your bloodstream very quickly, nothing slowing them down, nothing holding them back. What you want to do, in the case that you want to eat some carbs like this on an empty stomach is you always want to add some clothing to them. Clothing, meaning protein, fat, or fiber. Let me give you an example. If you want a slice of bread, add some avocado to it. If you want a cookie, have five almonds with it. If you want a slice of cake, add a Greek yogurt, right, always add these other molecules that are going to coat the carbs, and slow down the digestion and slow down the speed at which they arrive in your bloodstream. You’re still eating the carb, but it’s arriving more slowly into your blood. Therefore it’s creating a smaller glucose spike. And that is the whole concept, slow down the speed of the glucose arrival because that way, your body undergoes way less stress. Because when glucose arrives really quickly that bam, first of all, inflammation goes up, your mitochondria freak out and not able to make energy effectively any more. insulin goes like oh my god, you have to get this out of the out of the circulation. And your whole body is on high alert. Yep. Whereas if you give it the same glucose more steadily, everything works. Yes, better. And then you don’t have the crash as well, which would create even more cravings.

Dr. Mindy  

So well said and can you just so people we feel people and like you literally just described insulin resistance? Yeah, like it’s too much flooding at the cell all at once. And one is this another concept that my brain has been geeking out on recently. Because when all that glucose gets like an insulin comes at the cell, the cell doesn’t know what to do. So in order to save your life, it can’t get it in there to activate it to create energy with the mitochondria. It stores it as fat. Yeah,

Jessie  

pretty much. So one example. Okay, let me let me explain insulin resistance in the way that I think is really easy to understand. So every time you have a glucose spike, your body knows that spike is harming it. Okay, it’s creating inflammation, aging, etc. So your pancreas releases insulin. Insulin is amazing. Her job is to grab the excess glucose floating around and store it in your liver, in your muscles and in your fat cells. Therefore, it brings down the overall level of glucose. Now, here’s the thing. Do you drink coffee Monday I do. Okay, so the first time I had a coffee, I was like 16. And I had a cup of coffee. And then I stayed awake for two days, it was like, this is the strongest thing I’ve ever tried in my life. But then after a few months of drinking coffee every day, forgive me. For more exactly, it was like four coffees barely woke me up what had happened, my body had become habituated or resistant to caffeine, I needed more and more of it to get the same effect. Now your body experienced the same experiences the same thing with insulin over time, as insulin rushes in to grab the excess glucose, your body becomes resistant to it. So your pancreas needs to push out more and more and more of it to bring that glucose down. And then over time, your insulin levels start rising, glucose levels can no longer be controlled properly. So they start rising as well. And that’s insulin resistance, it is literally your body becoming less sensitive to insulin, right? And why is this a bad thing? Because insulin resistance is type two diabetes. So when it gets to a point that is quite bad. It’s called pre diabetes. Yeah. And when it gets to a point, that’s real bad. It’s called type two diabetes, right? But these conditions are not genetic. They’re not something you can do anything about, right? If you reverse the insulin resistance, and fasting is a really good way of doing this. Then you’re going to reduce your insulin levels, reduce your glucose levels, and then put your diabetes into remission. So that’s the way that I like to conceptualize insulin resistance. Does that make sense?

Dr. Mindy  

It makes total sense. And two things I have to say on that first, you’re the only other human I’ve ever met. That gives a pronoun pronoun to hormone Yeah, I have I have been walking around say that. I feel like I’m estrogen progesterone and testosterone PR person. Because I always say estrogen. This is what she wants. She’s amazing. She’s amazing. She wants you to know this. And I just heard you Yeah, insulin, a pronoun and you made it her her. Yeah,

Jessie  

thank you. She’s a her fiber is also her. She’s a super woman. I love her acetic acid. I think he’s a he, I don’t know. But I dig him so we can discuss this. But I think it’s cool because it get you know, you understand that there’s an emotion and a personality behind all the things that your body does. And I just love that. To me, it creates such an intimate relationship with my physiology, which can be quite a dry topic. So just read it. Yeah, book

Dr. Mindy 

I enjoyed the other. The other thing I have to tell you is that I have this this like dream of doing like a stand up comedy act of like, around all the hormones, and now you’re coming on. Because I think you we have to make it fun. We have to make it like approachable for people. Otherwise, health is only for the educated. What do we do with somebody who’s like, I don’t even know what the word insulin is. But once we give it a personality now oh, I have there’s a vibration to it that I can attach vibration? Yeah, yeah. So yeah, so I just didn’t want that to pass because that was really good. Okay, second thing, I don’t want people to miss what you just said. And this is the thing that we have seen in the fasting world over and over and over again, that you are not your genes do not have to predict your future. And when it comes to pre diabetes, diabetes, Alzheimer’s, dimension, all these situations that are so largely accelerated because of the mismanagement of the metabolic system, we have to remember you’re in control

Jessie  

completely. And a very easy way to grasp this is to look at studies done on identical twins, identical twins have the exact same DNA to the letter, they look exactly the same, but one of them can get type two diabetes, while the other one can be perfectly healthy. And it just goes to show that your environment, your food, your exercise, your stress, your chemicals, your emotional everything, that’s what’s going to impact whether you get a chronic disease or not. And my favorite thing to receive in my messages is messages from people showing me this was my lab work a month ago, and this is my lab work now I’ve reversed my pre diabetes, my doctor cannot believe that well, we get those two doctors like how did how did you how did you do this? And so I think it’s so cool, because you know, doctors also want to see their patients get better and we need to give them easy support and material like my graphs for example, your gratitude to educate their patients and yet easy, simple way. And so I love working with medical professionals who are using on my work with their patients. And that brings me a lot of joy. Yeah,

Dr. Mindy  

so that actually leads me to the next question that is burns on my heart all the time, which is why aren’t we teaching lifestyle and when when I sit with doctors what I hear is they don’t have time. It’s like they don’t have the time to sit and go into the detail and do the graphs and that like, like you’re seeing like you’re showing which the problem with that is if it doesn’t come out of the doctor’s mouth in a in a appointment, where somebody is in crisis if they don’t say Hey, let’s look at your glucose levels from a lifestyle perspective. Instead, they’re given a pill, we have more confusion. So when it comes to the things you’re talking about, how do we get people to understand that it’s lifestyle? First medication? Second, in many cases?

Jessie  

You know, that’s a very complex question. I know so many. Answer it? Well, first of all, I think it’s clear that in medical school doctors are trained to be very good at treating and diagnosing right, that is their core competency. But that’s not the same job as helping somebody with their lifestyle, everyday habits, it is just not the same. So I think we’re confounding things a little bit like a doctor is an amazing person, to give you medication to solve something to do surgery, you know, I had back surgery, thank God for modern medicine, otherwise, it would be paralyzed. No, for acute things. It’s amazing. But when it comes to lifestyle, I think we need to go see other experts who are specialized in lifestyle and in habits and in behavior change. It’s just not the same job to me. Yeah, I agree. And then how do we do it? Well, listen, I work with a lot of great doctors who support my work and understand that as a scientist, I have time to look at all the latest studies, doctors are so busy, there’s no way they’re reading their bodies every day, no way. And so it’s amazing to be able to partner with doctors and to be like, hey, my job is to read all the data studies give you all the information, make it easily digestible for your patients or clients. And then you can just give them this stuff. That’s right. So we need to create more of a team. Agree, I think agreed. And then you know, I love teaching people on an individual basis on Instagram in my books, and I think as a scientist, you know, you do have some credibility. People do trust that as a scientist, I understand the science. Yes, I would never I don’t have any patients. I don’t have any clients. I don’t prescribe medication like that is not at all what I do. I just teach people how their body functions. Yes, illogically. Yeah, so that’s an individual, like sort of bottom up approach. And then I think another big problem we have is just the huge incentives from the pharma and food industries to keep people sick and hooked on the processed foods and on the medication free. So we need more regulation, we need to remove the cartoons from the cereal boxes, we need to we need to regulate advertising junk food to kids, we need to prevent with companies from saying on the box, no added sugar, if it actually has 30 grams of sugar per serving. So we need everybody needs to work together. Yeah, I don’t have the ultimate answer. But we just got to keep pushing.

Dr. Mindy  

You think we’re ever going to change that? Yes,

Jessie  

you do. Okay. Yes, ma’am. The law 100 years ago, women couldn’t have a bank account. Hmm. You know, there’s progress in society. And you can become cynical and say, Oh, we’re never gonna be able to do it. But I’d rather be in the arena, have tried to push stuff versus sit back and say math. It’s fucked anyway. Yeah, it’s just a personality. Yeah, I think no,

Dr. Mindy  

I love that. And I go back and forth. I have some days where I’m like, I think we can make progress. If we learn. If we all get educated, then we vote with our dollars. We stopped buying the things that are destroying us metabolically. And then I have other days where I’m like, I listen to what you’re saying. And I’m thinking, yeah, big pharma and big food, they’re in bed with each other. Totally. And they totally can benefit from poor health. Yep. And there’s no financial incentive for humans to be healthy, which is, again, why lifestyle has to be something that we continually talk about, because that’s where your control shift.

Jessie 

I think we can work with the big food companies to make better products. I hope so. Because I understand that, you know, they’re profit driven, they need to make money for their shareholders. That makes sense. But I think you could do that in a way that’s better for people. Right. You know, and we’ve seen this happen over and over again, they, they do jump on trends. Yeah, but I think it’s done slightly. Not very good way. But yeah, I have a lot of hope, thankfully. Otherwise, I’d have a really bad time. If I was just really sad about my work all the time. Yeah, that’s true.

Dr. Mindy  

So okay, I want to dial it into women for a second because there’s another geek out moment that I spent years studying and we’re now seeing in our community and that’s that estrogen and progesterone, the two major sex hormones for a woman although testosterone is important as well, but they are they respond very different to our glucose levels. So you take something like PCOS, PCOS is can be can lead to infertility, we’re just going to put it in that category. It also can cause testosterone to go high. But one of the challenges in PCOS is insulin resistance. I have seen in fastonic Girl, I have a whole PCOS protocol that if you just start fasting, you start to clean up that system and all the symptoms of PCOS go away. Yeah, I believe that’s because that’s what estrogen wants. She wants glucose to be low. She wants you to be insulin sensitive. Yes, progesterone. She’s like her twin sister. And she is like looks the same. We call her the same thing. But she doesn’t want your glucose to go low. She actually wants glucose to go higher. And this is based off the research that I’ve seen and what I’ve seen in the fasting world when women fast too much. When women go keto too much when when US fuel for the body, it’s too stressful for the body. So progesterone goes away and then she loses her cycle. Yes. And I also and let me say one more thing and then I’m really curious your opinion on this because I also know that progesterone, the reason we crave carbs the week before our cycle starts is because progesterone wants glucose to be higher

Jessie  

girl, the the week before your cycle, you can eat the exact same food and it’s going to create a bigger glucose spike in your body. That’s right. If the rest of the month you’re having, you know, a cookie, and it makes it whatever, average spike, the week before your period, that same cookie will make a much bigger spike because progesterone is acting on your glucose levels. Now what does that mean? It means one bigger spike, but then bigger drop, which means more activation of the craving center, just adding fuel to the fire. So the week before your cycle, it’s so important to do the hacks and then on the PCOS thing. So when you have insulin resistance, too much insulin in your body tells your ovaries to produce more testosterone. And PCOS is a condition of having this imbalance in your hormones and having way too much testosterone in a female body you know. And so often the way PCOS is treated as by giving women the birth control pill, because that contains female hormones. And so what happens is that in a female body with so much testosterone and PCOS, the birth control pill will come in and sort of average things out again and rebalance female versus male hormones. But that is not solving the problem that is just masking the symptom, then you stop the pill, bam, testosterone is again higher than the female hormones, you know, ovulating, you can’t have kids, etc. We need to solve the underlying insulin resistance issue. By the way, some PCOS actually presents without insulin resistance, but in many cases there go hand in hand, right? And so how do we reverse insulin resistance? By lowering glucose spikes, lowering insulin levels, and then it naturally comes back into balance?

Dr. Mindy  

And do you think that if you start to clean up your food system, the way my eyes see it is that years ago, we stored extra glucose and insulin when the body that was in this malfunction to play? extra glucose is fat? Yeah, yeah, it gets stored as fat. And so when we go into the fasted state, the body is forced to release that. I’m going to challenge my own my own belief systems here, do you think and what you’re seeing is if I’m a 200 pound obese individual, and I put fiber in, I do my apple cider vinegar, I do all the hacks you shared. And I clean up my my metabolic system, will my body naturally drop weight?

Jessie  

Hard to say, you know, what I see is that fat loss is often a consequence, and about 50% of people, a consequence of steadier glucose levels. Because with steadier glucose, you have fewer cravings. So it’s much easier to eat less processed food that are very palatable and super calorie dense, you’re less hungry, because your hunger hormones are much more balanced, and your insulin levels are lower. And we know that in order to burn fat for fuel, your insulin has to be low, right? So kind of makes intuitive sense that that is a really great way to go. I can’t I can’t guarantee it. I see it a lot. And I think it makes a lot of sense. But you know, you could also for example, keep your glucose levels very steady by adding pounds and pounds and pounds of butter to everything you eat. Because more fat, more clothing on the carbs, steadier glucose, but then you’re adding so many calories that you’re not going to lose weight. Right. So to answer your question, yes, probably. Yeah, that’s what I see.

Dr. Mindy  

So with many of the conditions that are affecting women, let’s just we talked about PCOS, we talked about infertility, I’m just gonna throw a couple more out that I that I’ve seen just rolling my book out into the world and hearing all these messages much like yo, menopausal symptoms horrific. We’ve, you know, met mood disorders really, really bad. cardiovascular health, especially going into menopause, we got Alzheimer’s, dementia of all these conditions, autoimmune conditions that are happening to women. How many of these do you feel could be cleaned up if we clean the metabolic system up?

Jessie  

I mean, how are you? Yes. The answer is yes. Listen, your body cannot be healthy. If you are under glucose roller coaster, and your glucose roller coaster will exacerbate any symptoms that you’re having. So for example, in the studies, they show that menopause symptoms diminished drastically, insomnia, hot flashes, if you keep a diet that is lower in glucose spikes, mental health. That’s why I got into this in the first place because I discovered that my mental health was worse the days where I had more glucose spikes. That’s right. And my brain felt so much better when my glucose levels were steady. Alzheimer’s is now called type three diabetes by some scientists because we’re realizing that what’s happening in the brain of somebody with Alzheimer’s is very similar to what happens in the body of somebody with type two diabetes. It’s just it is so key and so core to all aspects of our health grade. It’s not the only thing but you need to have steady glucose levels as the foundation of your health you cannot build a house of a healthy brain healthy body healthy life. If your glucose levels are all over the place. It is just impossible. It impacts your hormones. It impacts your skin it makes you age faster, everything Got one of your organs becomes inflamed your mitochondria all messed up, you don’t have any energy, you’re hungry all the time, you can’t leave the house without a snack, you’re craving sugar five times a day, you don’t sleep well, I mean, the list goes on and on and on and on. Because every cell, every part of your body burns glucose for energy is sensitive to your glucose levels. So obviously, it’s like if you’re chronically dehydrated, yeah, like everything is going to suffer. If your glucose levels are all over the place, everything is going to suffer. So what I like to tell people is, if you could feel better than you currently do, if you could feel better than you currently do, then try to steady your glucose levels and see what happens. That is the request. It’s easy, it’s free. You’re just adding stuff into your life. It’s common sense, plus scientific evidence to support it. Just try two days.

Dr. Mindy  

Yeah, you’ll see and see what happened. Exactly, you’ll see your moods change that accent, that was exactly one of my favorite phrases is you don’t need motivation, you need momentum. And when you once you get momentum, then the motivation becomes effortless. That doesn’t mean by momentum, you’ve got to see that the diet is working for you. So think about how many people have gone on calorie restriction diets. And like the within the first week, their motivation is high, because they’re like, I want to lose weight. But after a week, maybe two weeks are like this is getting hard. It’s getting harder, harder, harder, harder. And if they don’t see the result right away, then they’re out. It’s like why people in the new year, two weeks in are done. Yeah. So but once you have momentum, like what you just said, two days of trying the hacks you just said, now you’re like, well, oh, my God, my moods are better. Like, my clothes are a little bit lighter in two days.

Jessie  

Yeah. And it’s not even hard anymore. No, you don’t even need to know. You’re like, now tell me the thing.

Dr. Mindy  

That’s where they’re like, hey, Jesse made me what else should we do? You know, and that happens so fast. Because of just knowing how your chemistry works. Yeah. And that’s where I get irate, because I’m like, well, we just need to let people understand how they physically, physiologically were designed. Yes, once you get this, then it becomes really fun. And it becomes effortless to follow through. Totally. So that’s exactly. That’s what’s brilliant about that. ozempic Oh, we got to go there. Okay, I’m getting the question a lot. And I want to know what your thoughts are on it.

Jessie  

I mean, first of all, wow. Like, whoa, it’s, it’s been very helpful to many people who struggle with greed with losing weight for a long time. But to me, it brings up such emotions of sadness, because I’m like, okay, so we are in a society where our food system is so toxic, and the food around us is so bad for us that we need a pill to prevent us from eating it, to realize the situation 1,000% That is just mad. And my heart goes out to everybody who’s felt stuck for so long. And for whom this, this is a solution. Now, a couple of things that are really interesting that have come out. First of all, when you lose a lot of weight on ozempic, or any of the other GLP one agonists, turns out, you’re losing fat, but you’re also losing muscle, very rapid grade. And then when you stop it, if and when you stop it, you’re probably going to gain weight back and it’s not going to be muscle, it’s going to be fat. So you might end up in a worse situation. So if you are on one of these medications, also learn how your body works. So that you can adapt your lifestyle habits at the same time. And when you stop, you’re in a better place. And you can continue a healthier life. I think that’s so key. And then I also want people to understand how they work. So these medications, there’s a hormone in your body called GLP. One. And you know, after a big family dinner, when you’re so full, and your aunt is like Mindy have more cake and you’re like no and surely like I cannot, I’m so stuffed. One of the reasons you feel stuffed is because of GLP one, okay? It’s a natural hormone we all produce. And these medications like ozempic, they trick your brain into thinking there’s lots of GLP one around, job one is not actually higher. They’re just tricking your brain into thinking there’s more. Right? Okay, so you’re using a trick on your physiology. So that’s really important to understand how it works. What are your thoughts? Yeah,

Dr. Mindy  

no, I’ve, my brain was like, I’m gonna go look up GLP one and see what fasting does to it, because I know that fasting when you start to get a ketone, it suppresses ghrelin, so the hunger hormone goes away. So every person that I’ve sat with and has had great success with any of the weight loss drugs, what they tell me is I’m just not hungry anymore. And what my brain interprets that is, is I’m not hungry either. Because I’ve managed this metabolic switch where I’m fasting along with really smart food, putting it together, so I don’t have these big glucose spikes. So I do I’m sure you feel the same way.

Jessie  

You can increase GLP one naturally, for example, by eating in a way that keeps your glucose levels steady by adding fiber to your diet. And I can talk about it later, but I created something that also increases GLP one naturally, so it’s possible to tap into this Yeah, you can fast and regulate your hunger hormones you can eat in a way that avoids spikes. so that you don’t get these crazy hunger pangs every couple of hours. But it’s amazing that we have we’ve had to short circuit, our body to be able to exist in this food landscape. And that’s the biggest takeaway I have. Yeah, it’s like, you know, take them, don’t take them. That’s your personal choice. I have no judgment. I’m just like, wow, look where we are. Yep. Thank you. Like, look around. Yeah. Holy crap.

Dr. Mindy  

Thank you that because that’s where I feel as well. And I feel that’s what we’re not discussing. Yeah. So every but there’s, I feel like we’ve got two sides of the of the conversation. Some people like yes, it is the quickest way to create this metabolic shift and get people to lose weight that were on the path to actually dying. Yeah. And when I look at through that lens, I go, Yep, that makes sense. Give them a pill, so they can shift it

Jessie  

from today. And then that’s a medical use, right? That’s different than people who actually are perfectly healthy. Taking it because they wanted to lose weight is a spectrum, you know, depends on how it’s being used for

Dr. Mindy  

a grade. And then on the other end, I so I’ve also been recently diving into this concept of an obesogenic and I don’t know what you know about obesogens. But there are chemicals that you put in that are now put in our food. A big one is BHA and BHT. You can find just read your labels. You’ll see them in there, aspartame, seed oils, yeah, all the seed oils, aspartame, there’s a long list of obesogens. But here’s what obesogens do, is that they hijack stem cells, and they make stem cells start to create fat cells. What Yes, I’ll send you the study. The one I specifically saw was that it hijacked a stem cell and made it the stem cells that made bone cells in young children. This is a new that it actually makes fat cells instead of instead of bone. So

Jessie  

wow, girl frill. Yeah, it’s a huge,

Dr. Mindy  

it’s a huge meta analysis that I just discovered two weeks ago. And then I started to think oh, my gosh, like between that. And what we know about food creating this dopamine response. We are so food addicted now. That it’s a not the person’s fault. This is where I get really upset because I’m like, let’s stop looking at somebody who’s obese and say they’re undisciplined. They have been chemically hijacked.

Jessie  

Yeah, that’s just again, another branch of the marketing. That’s right from the food industry, right? If you’re sick, it’s because you’re lazy. That’s not true. Agreed,

Dr. Mindy  

right. 1,000% of people who are listening to this did not get that frickin memo. Like, get it and understand that it’s time to look at your body through the lens of chemistry. Yeah. Then the second thing that I really think is that it takes all the power away. So when I take a drug, and I lose weight, I think it’s the drug, I don’t give myself any credit. But what you’re teaching, or what I’m teaching, is that I’m saying, we’re saying there’s the system inside your body that can be regulated if you understand the rules of the game. And once you understand the rules of the game, and you regulate it, and you drop weight, you’re the one that gets the credit, nobody else gets the credit, but you and that changes everything in that person’s world when they take ownership over their health. Hmm,

Jessie  

interesting point of view. I see what you mean. Yeah, I think agency freedom is so key, right?

Dr. Mindy  

And then we’re back at momentum. Now I have momentum, I made a smart choice. I created a result in my body, I love what I’m looking at in the mirror, my blood work is looking great. And I frickin did that. And like I always say that one of the things that blew me away from fast like a girl is I literally thought I was writing a fasting manual. But what I have come a year later to determine is that I wrote a women’s empowerment book. Ah, that’s nice. I had no idea because what it did and what you’re doing, and I don’t know if you see it this way, but the I gotta give you credit to because what you’re doing is you’re giving people the power back for sure. But 100% And that is so important. Yeah. So, so completely agree. Absolutely. So that’s what another mental part, they’ll jump back all the weight loss drugs is that we, there’s, it’s like, we don’t need to go down that path. There’s too many other simple things you can do. And

Jessie  

if you do, it’s also you know, your choice. But yes, I think it’s so important to teach people, these easy principles that have been obfuscated by decades and decades of marketing messages from the food industry. It’s right. I want to give people the power back and the agency back just like you do. That’s right.

Dr. Mindy  

Okay, talk about your new product. Yeah, I Well, for starters, I mean, I’m sure by the time this comes out, you’ve probably already talked about it. You announced it, but I do feel honored to be one the first Oh yeah, and I gotta tell you, my community is gonna love her. Oh, there’s gonna be so talk about it. Preface.

Jessie  

First of all, try my hacks. They’re free. They’re super simple. They’re food based. However, for the past couple of years, my readers have asked me Jesse, what if I don’t like vinegar? You were like, I hate vegetables. People asked me Can I take a fiber pill? Can I take vinegar in a capsule? So I was like, Okay, let’s have a look at this and a little bit from the same place as I used to develop all my hacks, I looked at all the research on supplements, ingredients that can help you with your glucose levels that you can put in a pill. Well, the stuff on the market, how do I put this? There’s a lot of bullshit.

Dr. Mindy  

I’ve looked into supplements, it’s trash and toxins, and yeah,

Jessie  

there are a lot of gummies with vinegar in them that will have, you know, three grams of sugar per serving, there’s a lot of marketing crap out there, unfortunately. So I wanted to see if I could create something that would actually be helpful to people and not be bullshit. So the plants that I’ve put into anti spike formula, they’ve actually been around forever, right? They’re super easy plants. We have mulberry leaf, we have lemon, we have cinnamon, and antioxidants from green vegetables. But recently, scientists across the world have discovered that these specific molecules from those specific plants have amazing impact, and you do go stuff. And those are the ones that I put into here. So the ingredients and anti spike have over 25 clinical trials backing them 100% plant I sourced the highest quality, best potency of them all. And so what it does, it does two things. Number one, when you take it before eating carbs, it grabs up to 40% of the carbs in the meal, up to 44 0% of the carbs in the meal. And instead of letting those carbs turn to glucose and go into your bloodstream and create a spike, they grab the carbs and they get down to your microbiome where they are processed. They’re your micron, loves feeding on undigested carbs, and it makes your chain fatty acid this amazing. And then if you do this every day before the meal of your choice, you’re also going to unlock these long term benefits from all of the polyphenols in the pants that I have put here. Specifically, the lemon extract is super powerful. This, these molecules have been shown to help reverse prediabetes after 12 weeks lowering your fasting glucose levels by 10 milligrams. I mean, it’s crazy. That’s a huge amount and increasing GLP one as we were talking about, that’s the hormone ozempic axon, but it’s actually increasing it by 15%, after six weeks by working on your gut microbes, okay? So it’s not a magic pill. I don’t want people to replace the x with this. And also, you know, it costs money. So it’s not for everybody. But if you want to add to your toolbelt, one extra thing, one extra supplement, this is the one for your glucose levels, hands down, there’s nothing better on the market. It is literally the best thing out there. But again, not a magic pill, use the hacks. First and foremost, this is in addition to help you right, you have to look at your food. We’re not going to have a terrible diet and take anti spike all the time. Yes. And you know, counteract. The point? Yes, it’s an extra tool. And this is also really helpful with people who message me like, Jesse, my dad has diabetes, he doesn’t want to change his diet. What can I do? Yes, yeah, this will also very much help you or if you’re traveling, you’re on the plane, you’re at a birthday party, you don’t have veggies, you don’t have vinegar, you don’t have other hacks. This is your friend and your purse. So

Dr. Mindy  

could it sounds to me like it’s a bridge between a metabolically healthy person and one who’s not. Yeah, that how do you start to change that behavior?

Jessie  

The same? Yeah, it’s all a big family of tools that you can use. And then in my second book, I focus on four hacks. But my first book has 10 hacks. And so pick and choose what calls you use your intuition. Is it the savory breakfast? Is it the veggie starter? Is it the vinegar isn’t the anti spike isn’t it goes on carbs? Like, which one are you drawn to? Because that’s the one you should start with?

Dr. Mindy  

It’s like a toolbar. Exactly. See, I love that exactly that I always say that with the fasting. I’ve six to eat fast and people like which one should I do? I’m like, which one? What are you trying to accomplish with your body? What

Jessie  

do you which one feels like the one that calling your name? Yeah. So

Dr. Mindy  

and I just have to point out that’s a very feminine approach to healthcare that I think we’ve lost. It’s, you know, we do have and again, I’m always gonna stand up for the woman. And I feel like we have a very patriarchal healthcare system, which is do this don’t do that. And what I just heard in what you said is into but yeah, your intuition you what you should do totally so and then what if I want to have like, just let’s just put out there like, I want to have like a bottle of wine and a and a bunch of

Jessie  

chocolate cake. Yum. Yeah. But I talked to a girl right? I haven’t touched a girl wine girl. Yeah, I got it. Yeah. So

Dr. Mindy  

but I don’t really want the consequence of the blood sugar.

Jessie  

I would say, or the blood sugar spike. Yeah. I mean, anti Spike is a good solution. If you want something fast and in a pill or put some clothing on that cake, have some almonds before, you know have a little bit have a little leftover veggies before you have everything have some cheese, with the wine before the cake. I could do that. You could also go for a little walk afterwards. Or you know if you’ve had wine like dancing, living room, your muscles are gonna soak up some of the glucose. You can always compose with the hacks, whatever music feels good that day. Yeah. But also remember that some some decisions we make are for pleasure. And not everything has to be optimized for your health. And if you’re having a day where you don’t want to do any of the hacks, sometimes I wake up it’s a Sunday at 10am and I want ice cream for breakfast. And I’ll have it and I won’t do it. hex, yeah, you have to live that way.

Dr. Mindy  

Oh, flexibility. Oh, totally. Oh my god. Well, okay, before I go into my last question, the first thing I have to say is I feel like I have met my glucose sister. Oh, I spend so much time trying to help women specifically understand their glucose and the impact on all their hormones. Yeah. And when you when I saw your staff and just listening to your today, I was just like, yes, like, thank you. This is so refreshing. And this is the message the world needs.

Jessie  

Thank you so much. I

Dr. Mindy  

mean, yeah, it’s just it’s really I could sit and talk to you for hours. Like, oh, no, most people get talked about blood blood.

Jessie  

I know. Like a god bless her.

Dr. Mindy  

So okay, here’s my last question. And this is my question for the seasons podcast. Because I think it’s one that not we don’t think about enough, which is, what does health mean to you? Like, in a day to day when you know, you’re healthy? What does it mean? And do you have a health goal that you are working towards right now and what

Jessie  

love it the health, it means freedom to me? Yeah. Because if you’re free to do the stuff that you want to do, and there’s nothing in your way, you don’t have chronic fatigue in your way, you don’t have skin issues in your way, you don’t have some hormonal problems in your way. You don’t have poor sleep in your way, you don’t have cravings in your way. It’s freedom. Getting your health is freedom. And I had this issue when I was younger, my health was completely broken mentally, physically, and I was like nothing else matters. I literally cannot live if my health is not fixed. So I think health is freedom. And then what’s the health goal? Listen for 2024 My word is space, not going to space. I want I want more space in my life. Because the past four years, five years have been a roller coaster for me. And so 2024 I want more space. I want more time. I just want things to be a bit calmer. I feel like I got to the top of a mountain now and I want to have a little picnic and just chill a little bit before you know look at the next mountain. Oh space I’m

Dr. Mindy  

I’m rolling out my picnic blanket. I’m joining you on the topic. Because I feel exactly the same thing. name space space. And when you know when you’re delivering a message to the world it can consume you completely. Yeah, it’s hard. Yeah, it’s really hard and when you know it’s going to impact very so many people but you have to take care of your health first. So

Jessie  

so that’s that’s my 2024 admission. So we’ll talk again in 2025 Yeah, I have a million different projects and I’ll be back climbing another mountain but for now it’s just space rest. Peace. Yeah, you know, love it. Okay, where do people find you? Instagram glucose goddess and glucose goddess.com With all the info, the books anti spike, everything amazing. Thank you so much for having everything you’re

Dr. Mindy  

doing. It’s just incredible.

Jessie  

Thank you for the conversation.

Dr. Mindy  

Thank you so much for joining me in today’s episode. I love bringing thoughtful discussions about all things health to you. If you enjoyed it, we’d love to know about it. So please leave us a review, share it with your friends and let me know what your biggest takeaway is.