Jessie Inchauspe
Appearances
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
naked you just eat it naked and it lands naked and it creates a big glucose spike so to put clothes on your cards what you do is anytime you eat something sweet or something starchy you make sure to put some protein fat or fiber on it you put some clothes on that so example i'm going to take the chocolate cake example I put Greek yogurt on it if I ever want it in the middle of the day.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
If you want a piece of sourdough bread, put some avocado on it. Put some butter on it. If you ever want to eat some rice, have some eggs with it, some smoked salmon, some greens that you saute.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
number one hack that is incredibly easy that has fantastic evidence supporting it is eat your food in the right order so yes so anybody listening if you're about to have a meal look in front of you let's say you have some chicken some broccoli and some potatoes okay
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
if you eat the elements of this meal in a particular order you can reduce the glucose spike of the meal by 75 percent this means less weight gain fewer cravings etc the right order is vegetables first protein and fats second and starches and sugars last and so when we do this when we eat our vegetables first during a meal the fiber in the vegetables
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
lands in our stomach then in our upper intestine coats the walls of our intestine with this viscous mesh and then any starch or sugars you eat afterwards will be absorbed to a lesser extent in your bloodstream therefore smaller glucose but you're eating the exact same thing and this is so cool and so many people sending messages like i just simply changed the order in which i ate my food i didn't change what i ate and things started changing for me yeah
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Very cool. I mean, this is really super powerful. Another one that people love is vinegar. I don't know if you know about this mark. It's like, oh, it's incredible. So the hack is before your meals, take a tall glass of water like the one I'm holding now. So this is about, you know, twice the size of a regular glass. and pour into it one tablespoon of vinegar. It can be any type of vinegar.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
My favorite is apple cider vinegar, but, you know, white wine vinegar, rice vinegar also work. And drink it up to 30 minutes before your meal. And in the studies, the scientists say that the effect of vinegar is almost the same as the effect of medication given to diabetics to reduce glucose spikes. Why is it doing this?
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
because there's a molecule in vinegar called acetic acid and acetic acid does two really cool things one well that's actually what vinegar is it's acetic acid right absolutely absolutely um there's also water in vinegar right so it's that's one of the molecules in vinegar it's acetic acid so it goes into your stomach and it talks to this enzyme called alpha amylase and alpha amylase's job is to break down starch into glucose and it tells that enzyme
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
The curve of your breakfast really determines how you're gonna feel for the rest of the day and whether you're gonna feel in control and connected to your body or whether walking by that bakery is gonna give you an irresistible urge to buy all the cookies like it used to be for me. I used to have a Nutella crepe for breakfast every morning growing up, Mark. And by 10.30, I was starving.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
hey girly please slow down your roll slow your roll and so that enzyme works slower so the breakdown of starches into glucose happens slower that's number one so slower delivery of glucose into your bloodstream later on number two vinegar the vinegar you take it like a spoonful before
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
you should dilute it in water just to be safe yeah so a spoonful in the studies you can do one tablespoon um you can do two tablespoons personally one tablespoon is what i use because it's just two tablespoons starts being a lot of vinegar in your glass of water so one tablespoon is what i like
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And the second thing it does, which is incredible is that it goes to your muscles and it says, Hey muscles, as soon as glucose gets into the bloodstream, soak it up, store it as glycogen in the muscles. Don't let it float around. And so by these two mechanisms, by these two mechanisms, glucose is broken down at a slower rate in your stomach.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And as soon as it arrives in the bloodstream, it gets soaked up. As a result, glucose spike reduced by up to 30%. And this matters because then you don't have the glucose crash. You don't have the cravings. You don't start that cravings rollercoaster that so many of us are on. Yet you're eating the exact same food as before.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Absolutely. So the average person walks around and they feel all these symptoms. So they might feel really hungry even though they just ate 90 minutes ago. Or it might be four in the afternoon and they walk by a bakery and they're like, oh my God, I need to eat three cookies right now. Or they might feel really tired right now. Or they might feel really tired at 11 a.m.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And these are symptoms that often we tend to attribute to lack of willpower. And then there are the more long-term symptoms, like acne starts developing on your face. You might get hormonal imbalances that lead to things like polycystic ovarian syndrome. worsening menopause symptoms, long-term type 2 diabetes, and all of these things we tend to medicate, right?
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
We're like symptom, medication, boom. But actually these symptoms are your body telling you, hey, hello, there's actually glucose spikes happening in here. There's something you can change and heal from within. So in my community, the most common symptoms, as I mentioned, are fatigue, waking up, not feeling rested, feeling like you need to eat every 90 minutes. You need to snack constantly.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
and feeling this pull towards sweet foods and then just having a very unsteady energy and feeling tired after meals, feeling tired throughout the day, needing coffee to keep going.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
So he was on a roller coaster.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Yes, and on the topic of aging, one thing that really startled me that I discovered is that every time your glucose levels spike, all the glucose that's rushing into your system, it's going to bump into other molecules and it's going to do this thing called glycation to the other molecules. And when a molecule is glycated, it's damaged.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
and glycation leads to us literally cooking from the inside like a piece of toast in the toaster that's what happens and then when we're fully cooked we die that's why we die and so the more glucose spikes in your diet the faster you age internally but also externally because it leads to wrinkles it's mind-blowing it really is
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Yeah, and so we end up in this situation where we know it's bad for us, and we know we need to avoid glucose spikes, but often people can be a bit lost as to where to begin. Does it mean I should never eat starch and sugar again? That feels very draconian for most people. And so what I've developed are these 10 principles, these food principles.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
That allow you to keep your glucose levels steady without giving up all the foods you love. Because personally, Mark, I need a chocolate cake for my birthday. I'm not going to have a Brussels sprout, low carb, no sugar cake. Like I need chocolate cake. This is a non-negotiable part. Carrot cake. You're a better human than I am, but like I love sugar.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And so when I first discovered the world of glucose, my fasting glucose levels was 95. I was 23 years old and that was high. And through my hacks, I've lowered it to 79 without giving up. All the stuff I love.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
So if anybody is still having a sweet breakfast, this is a very important hack. Have a savory breakfast.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Have a savory breakfast. So in the studies, what they've done is they've taken two groups of people and they've given them two breakfasts, one of two breakfasts, same number of calories. We know calories don't count, but still it's important to mention this. One group had a breakfast that spiked their glucose levels. The other group had a breakfast that kept their glucose levels steady.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
What happened was in the group that had the spiky breakfast, they got hungry again after two hours, whereas the group that had the steady glucose breakfast didn't get hungry for five hours.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
So the curve, yeah, of course, the curve of your breakfast really determines how you're going to feel for the rest of the day and whether you're going to feel in control and connected to your body or whether walking by that bakery is going to give you an irresistible urge to buy all the cookies like it used to be for me. I used to have a Nutella crepe for breakfast every morning growing up, Mark.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And by 1030, I was starving. I mean, Nutella crepe.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
But I'm recovered now. I'm recovered. And if I really want an Nutella crepe, what I do is I have it after lunch or dinner as a dessert. And I have some vinegar before. So that's another hack. You know, if you want something sweet.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Yeah, just pour vinegar all over my cookies. My friends love me when I come to parties. No, so it's having the vinegar in the water before you eat the sweet thing, having the sweet thing after a meal. And also then using your muscles for 10 minutes. So your muscles are really your biggest ally in reducing your glucose spikes. And so what I recommend, it's another hack.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
After your meals, use your muscles for 10 minutes. Top favorites include dancing to your three favorite songs really loud in your living room, going for a walk with your dog, doing the dishes, the laundry, whatever. Use your muscles. That way you'll curb the spike and you'll feel better.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
Absolutely. Absolutely. It's really incredible. And this works particularly well to combat the post-meal sleepiness that a lot of us feel. If you just use your muscles afterwards, you have all this energy again because you're not experiencing such a big crash.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
And if you can't go outside and you're just home and you're watching, for example, a TV show after dinner or a movie, people can get really creative. So you could do like you could hold a plank in front of your couch while you're watching the movie. You could get some kettlebells and do some bicep curls, whatever works, whatever floats your boat.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
But that'll really help your body deal with the glucose coming through.
The Dr. Hyman Show
Encore: Mastering Your Metabolism: Expert Advice You Need
I'll give you one more, but then the rest are in my book, glucose revolution. One more is putting clothes on your carbs. So what do I mean? Do not let your clothes on your carbs. Don't let your carbs, no naked carbs, no naked carbs. So anytime you're eating, so a naked carb is sugar or starch that you're eating on its own.