Jessie Inchauspe

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38 appearances 1 recordings 1 series first heard Dec 2024 last heard Dec 2024

Jessie Inchauspe’s voice in public audio — every appearance, attributed to the second.

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The Dr. Hyman Show · Encore: Mastering Your Metabolism: Expert Advice You Need · 16 Dec 2024 podcast

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.

Yeah.

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.

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.

So if anybody is still having a sweet breakfast, this is a very important hack. Have a savory breakfast.

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.

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.

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.

And by 1030, I was starving. I mean, Nutella crepe.

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.

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.

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.

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.

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.

But that'll really help your body deal with the glucose coming through.

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.

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.

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.

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