– Savory breakfast, vinegar,veggie starter, movement. And after four weeks of that, you're already on a muchbetter glucose situation. (upbeat jingle) – Jessie, it's great tohave you in person here. Thanks for making thetrip out to California. – Thank you, Dr. G, for having me. – It's nice to meet you. Congratulations on yoursuccess, that's fantastic.
– Thanks. Thanks so much. Yeah, it's funny how bloodsugar became a thing. – (Jessie laughs) Whowould've guessed, right? As the audience knows,I've written multiple books about the mitochondriaand metabolic health. So today's conversation topic is actually one of my favorites as well. So you, yourself, havewritten these best sellers. How in the world did you getinterested in these topics?.
– Well, nobody in my family has diabetes. I don't have diabetes. So getting so passionateabout glucose was not obvious. My health journey startedwhen I was a teenager. I had an accident, and I broke my backjumping off a waterfall. And, you know, physically Irecovered after a big surgery. But then mentally I starteddeveloping a lot of issues, anxiety, depression, depersonalization.
I could never be alone. I was always stressed out that at night my heart was gonna stop. Basically, my nervoussystem was completely shot. And I realized at a young age, if you don't have yourhealth, you don't have much. So I went on a sort of journeyto try to find my health back and try to figure outhow I could help myself and how I could improve my mental health.
That led me to finishmy degree in mathematics and go to biochemistry for grad school. And then I worked in genetics for five years in Silicon Valley. Spoiler alerts, geneticsdid not teach me much about what to do to improvemy mental health, right? – True. (Jessie laughs) – But as I was there, I discovered the world of glucose.
I had the opportunity toput on a glucose monitor, a continuous glucose monitoras part of a pilot experiment. I didn't think anything would come of it because, again, I was taught, you know, diabetes equals glucose problem. If you don't have diabetes, you don't have any glucose issues. But I learned somethingamazing with this monitor. I learned that the days.
Where my glucose levelswere more variable, so spike, drop, spike, drop, spike, drop, my mental health was worse. In the days where myglucose levels were steady, I felt better in my brain and in my body. And that's how the passion began. – Wow. So once, again, many innovators, it's usually a personal health issue that kinda started the process.
So that's fascinating. All right, so let's bring listeners up to date with the basics. I want you to remind peoplewhat the heck is glucose, and why people are might befacing a glucose problem. – So glucose is your body's favorite or preferred source of energy, okay? And every single cell inyour body uses it for energy, from your brain cells,to your finger cells,.
To your liver cells, to your toe cells. And as human beings, theway that we give glucose to our body is generally by eating, by eating starches likebread, pasta, rice, potatoes, oats, et cetera, or sugars. So anything that tastes sweet from a banana to aslice of chocolate cake. Now, you might think,okay, if glucose is energy, I should eat as much glucose as possible.
To give my body as muchenergy as possible. – Makes sense.- Makes sense. Well, actually, that'snot the way it works. And you have a lot of really nice plants here around your studio. And if you own a plant, you know that the plantneeds some water to live. But if you give the planttoo much water, it dies. The human body is similar.
Some glucose, fantastic, too much glucose andproblems start happening. And some American studies show us that even if you do not have diabetes, you can still be giving too much glucose to your body on a daily basis and experiencing whatwe call glucose spikes. So rapid increases in glucoseconcentration in the body. And these can lead tolots of different symptoms.
From increased brain fog to cravings, to mood disturbances,to fatigue, et cetera. Notably, they impact your mitochondria. We'll get to that. But, essentially, steady glucose levels, steady blood sugar is a pillar of health. If you're on a glucose rollercoaster, it's gonna be really hardfor you to feel well. – All right, so I've been preaching.
The importance of metabolic flexibility. Normally, the mitochondria that make ATP from glucose can switch from burning their preferredfuel, which is glucose, to burning free fattyacids or even ketones. And that ability to make that switch usually happens at night, hopefully to most of us. But one of the things thatwas a real revelation to me.
Is that 50% of normal weight individuals don't have metabolic flexibility. And 88% of overweight individuals don't have metabolic flexibility. And 98% of obese peoplecan't make the switch. – And that means you'rehungry all the time. And if you don't eat every three hours, you feel lightheaded. You think you have, youknow, low blood sugar.
And I have a lot of peoplewho used to carry snacks in their purse everywhere they went, because to try to combatthis low blood sugar and this lack of metabolicflexibility, yeah. – Yeah, no, you're absolutely right. And I think you go back and forth between Paris and New Yorkfor a number of years, and I'm sure you'veseen a major difference between American eating habitsand French eating habits.
– Yes, but, you know, in France, people's health is getting worse. And metabolic flexibility is not a given. So last week I was actuallyon this TV show in France, and it was a very long filming session. We were on set for like 3.5hours just sitting at a table. It was a big talk show. And the woman next to me after 2.5 hours, she looks at me, she's like,.
“Are you feeling what I'm feeling?” I'm like, “What?” She's like, I'm solightheaded. I need a snack.” And I was like, “Aha, you'renot metabolically flexible.” I was fine, I was burning fat. I was not particularly hungry, you know? But if you're not used to switching, God, days can feel very, very difficult if you don't have food every few hours.
– Yeah, that's absolutely right. So, and your books are alot about this as are mine. How do you overcome this problem? – Yeah, how do you studyyour glucose levels? – Yeah. – The first place I went whenI saw I had glucose spikes, I was thinking, “Oh man, does this mean I cannever eat carbs ever again because I want steady glucose levels?”.
And that didn't sound very fun to me because I love chocolate, I love pasta, and I didn't wanna go totally keto. That felt like something that wasn't gonna bevery enjoyable for me. So I started to ask myself, “Is there a way that I can eatcarbs, the stuff that I love with less impact to my glucose levels?” And that's where my researchbegan into the studies,.
And I found in the scientific studies that there are some principles, some techniques you can usein your day-to-day life, to eat carbs that you lovewith less of a glucose spike. And that's really where I focused. So in my first book, “Glucose Revolution,” I have 10 hacks. In the second one, I focus onthe four most important ones. And as you use these,.
You're gonna reduce thespikes in your body, the glucose spikes, retrain your mitochondria togo to burning fat for fuel. You're gonna study your hunger hormones, improve your body and your brain. And, to me, this wascompletely life changing. And, today, whether you'redealing with type 2 diabetes or fertility issues or skinproblems or sleep issues, using these hacks is going to help.
And so that's really why I do what I do. – Let's go back. People think about sugarand table sugar, sucrose, is half glucose and half fructose. And they're very, very,very different compounds. And they behave extremelydifferently even when we eat them, and even in the way they're absorbed. So I'll put on mycontrarian hat for a second. And one of the thingsthat has intrigued me.
Through the years is there's a diet that became popular in the United States. It's actually still popular,called the Duke rice diet. – What is it? – Basically, all you eat is rice. You ever heard of it? – Okay, no, never. You just eat rice? – All you eat is rice.- Okay.
– And it dramaticallymakes you lose weight. – Nothing else, just rice? – Just basically rice.- Wow. – Yeah, I mean, you canhave a few vegetables. The foundation is plain rice. – Interesting. – And just so our listeners know, a starch is just chains ofglucose that are stuck together. And the more complex those chains.
Of glucose are in a starch, normally the harder it isfor our digestive enzymes to break it into glucose and absorb. So there are human studies comparing the effects of eating glucoseversus eating fructose. Very different. And it's always been of interest to me that the Duke diet of just eating rice, how in the world could that work?.
Because all they'redoing is eating glucose. – Well, if they're switchingfrom eating sugars, so sucrose, to just glucose, it's dramaticallybetter for your health. – Yes, say that again. – Eating starch is dramatically better for your health than eating sugar. If you want to eat a snack, it's much better to eat astarchy snack than a sweet snack. And I try to explain to my readers.
That in starches there's just glucose, but in sugars there isglucose and fructose. And that makes it way worse for you. Way, way, way, way worse for you. Now, unfortunately, today, and my work rests uponvisualizations of our glucose levels. So I use glucose spikesto illustrate the hacks. We cannot easily visualize fructose spikes or insulin spikes.
So glucose is incomplete. And if you were just focusingon your glucose levels, you might see that, for example, rice and a cupcake createthe same glucose spike. And you might think, “Oh, they're the same for my body.” But they're not, becausesomething sweet will have an invisible, if you want,fructose spike as well, which is way worse for your body.
– Yeah. – Than the glucose alone. – And fructose is a greatmitochondrial poison. (Jessie laughs) And just to get off track for a second. A number of years ago, greatapes had a genetic mutation that they were no longerable to make urokinase that would break uric acidinto a harmless substance. That was a wonderful thing for them.
Because they could take fructose, and turn it intotriglycerides and uric acid. And it turns out they could out competeas climate change came other monkeys thatdidn't have that defect. – Fascinating. – So they could gain weightin the summer by eating fruit and out compete the other monkeys who couldn't gain weight by eating fruit.
We happen to carry that mutation. And I have to keep reminding people that in the good old days- – It was great. – It was great. – Yeah, absolutely.- It was fabulous. And we only had fruit ina very short time period. – You know what else wasgreat in the good old days? The fact that eating something sweet.
Released dopamine in the brain. – Yeah.- That was great, right? Because it told you, “Oh, if it's sweet, eatas much you as you can. – Exactly, yeah. – But today it's a nightmare because you're being manipulated by all of these ultra processed foods that are releasingdopamine into your brain.
And it's really hard to control yourself. It's very addictive. – Yeah, absolutely. In fact, I was listening toa YouTube of Alessio Fasano, who you might know is a leakygut researcher at Harvard, and he's a GI gastroenterologist. And he gives this lecture and he says, “When strawberries were only available two months out of the year.”.
– What a concept. – Yeah, and you look forward to it, and you only got them for two months. He said, “They havethese things in January that are called strawberries.” – They're actually gross. They don't even taste that good. – No. – They're just cold and watery.
– Yeah, and sugary. Folks, this is a really,really hard concept to grasp. Glucose, the stuff we eat as a starch, particularly a difficult to digest starch, is not the evil empire. But you're right, sugar,which is glucose and fructose, is really mischievous. – However, what I find is that glucose is a really helpful window.
Through which to enterimproving your food habits. And if you think aboutyour glucose spikes, you're also naturally gonnareduce your sugar intake because glucose and fructosego hand-in-hand, right? It's really difficult tofind fructose on its own. So if you're focusing on Iwanna reduce my glucose spikes, as a result, you'realso gonna reduce sugar. For example, my firstand most important hack I teach people is tohave a savory breakfast.
Instead of a sweet one, right? And that is removing the fructose from your first meal of theday, which is so helpful. – All right, define a savory breakfast. – So a savory breakfast is a breakfast built around protein, okay? – So a good portion of protein, it can be animal protein,it can be plant protein. I love having dinner leftovers.
So the leftover chicken or fish or whatever from the night before. You can have some starch inyour breakfast for taste. So, for example, youmight have a little slice of sourdough bread, somepotatoes, et cetera. But most importantly,nothing sweet in the morning, except if you really wantsome, some whole fruit. But, again, for taste, right? What you wanna avoid is a breakfast.
That is pure starch and sugar. For example, oats withhoney and a banana, right? – Right. – Pure starch and sugars, glucose, fructose, big glucose spike. If you really love sweettaste in the morning, have for example, an omelet, and then have an apple, but a whole apple. Because when you transforma piece of fruit,.
Then a lot of problems start happening. So no fruit juices, no gems, no cereal, no muesli, no granola, et cetera, no (indistinct), no smoothies. But if you really want something sweet, a piece of whole fruit. – I'm glad you brought up smoothies. (Jessie laughs) Americans don't eat enoughfruits and vegetables,.
And everybody knows that. The Center for Disease Control knows that. I was recently assailed on a podcast, how dare I tell peoplenot to have a smoothie. – Really? – Oh yeah, because what a wonderful way to get your fruits in.- To get your fruits in. Well, the problem is, okay, there's a couple things about fruit.
First of all, people identify some fruit with something being natural. They're like, “Fruit isnatural, so it's good for you.” The fruit that we eattoday is not natural. – Oh, thank you for saying that. – Yeah, so the oranges we find today, the bananas, the strawberries, they're completely differentfrom the ancestral pieces of fruit we might find in the past.
So, for example, if youlook at an ancestral banana, it's very small, it's full of seeds, it's tart, it's not sweet. In the same way thathumans bread gray wolves into chihuahuas for fun, right, to create a breed that they enjoyed. They have bred fruits and vegetables through thousands of yearsof selective breeding. And so, today, our bananasare the chihuahua equivalent.
To the ancestral gray wolffor the ancestral banana. So that's the first thing to remember. The fruit we find today is not natural. However, if you wantto eat something sweet, a piece of whole fruit isstill the best thing to choose because whole fruitcontains fiber and water. So, yes, there's fructose in there. Yes, there's glucose in there, but the fiber is gonna slow down.
The impact of that on your blood. Now, the problem arises when you denature thatpiece of fruit, right? – Bingo. – You use smoothie it, you pulverize the fiberparticles, you juice it, you remove the fiber entirely, you dry it, to remove thewater, et cetera, et cetera. Then you're just concentratingthe sugar molecules.
And it doesn't matterif those sugar molecules came from an orange andare in orange juice, or if they came from a beet root and are in a can of Coca-Cola. To your body, it's the same molecules. So we have to be super careful and keep repeating this message. – You hear that folks? Yeah, you're right.
One of my favorite expressionsis eat whole foods, but eat them whole. There's no smoothie machinesin the San Diego Zoo. There's no juicers, they eat things whole. But you're right, our fruit, it doesn't even resemble anything anymore. – It's a human invention, it's a creation. And actually oranges didn'teven exist in nature. – That's right.
– They have been justmade up, it's amazing. – Yeah, i actually, I used to live in a community nearby here, Redlands, California next to Loma Linda, and Redlands invented the navel orange. Yeah, and literally it was a cross. – I thought they wereinvented in China, oranges, maybe a different group. – Yeah, a different breed.- Oh cool.
– The navel orange was inventedin Redlands, California. – Fascinating, there you go. – And you're right, it was an invention. It was hybridized for sugar content. – Exactly. – And now we have Cara cara oranges, which are just pure sugar. And, of course, we were designed to seek out sweet taste.
60% of our taste buds are sweet receptors. – Yeah, and people often confuse, you know that feeling when you get when you eat somethingsweet, a sort of rush, it can be confused for energy. You might think that's energy. It's not energy, it's dopamine, right? It's the pleasure molecule. And that's also quitedifficult to understand.
When you eat sweet foods in the morning, you're not getting energy,you're getting dopamine, but your mitochondriaare suffering within. – All right, now anotherthing that you talk about, which is very important is when we eat sugar or evenglucose or even protein, we squirt out a hormone called insulin. Let's talk about insulin, and let's talk about insulin resistance.
Why is that kind of theone-two punch of this? – Well, first of all, insulintends to get a bad rep, but it's actually vital, right? – Absolutely. – For people don't havethe ability to produce it if they don't inject it, they will die. So when your bodyexperiences a glucose spike, there are a few processes that take place that are not very good for you.
So mitochondrial damage,glycation, inflammation, et cetera. So your body knows that if there's a bigglucose spike happening, it should try to getthat glucose level down. And so what it does is thatyour brain calls your pancreas and is like, “Yo, wegot a big glucose spike. Can you grab this extraglucose and store it away?” And so your pancreas sends outinsulin. Fantastic hormone. And insulin grabs extra glucose.
And stores it away in your liver and your muscles and your fat cells, okay? And that's fantastic because it gets that glucose level down. Now, the problem is that over time, as your body producesmore and more insulin to deal with more and more glucose spikes, you become resistant to it. It's a little bit like the first time.
You drink a cup of coffee in your life, you are awake for 48 hours. That stuff is strong. You're like, “Whoa.” And then three months later, all of a sudden you'redrinking 10 coffees a day just to stay awake becauseyou've become habituated to it. Your body has becomeresistant to the caffeine. In the same way,.
You can become resistantto the insulin, right? And that's a problem because when insulin levels rise too much and you're too insulin resistant, it can no longer do its job of grabbing the extraglucose and storing it away. So then your glucose levelsstart to rise dangerously. And that's what's calledtype two 2 or pre-diabetes. But actually, it's a spectrum, right?.
It's insulin resistant spectrum from normal metabolically healthy to all the way to type 2 diabetes. And that's really somethingwe wanna try to reverse, insulin resistance. – All right, so what arethe hacks to do that? – In my second book in the method here, I focus on four most important ones. So the first one is a savory breakfast.
We've covered it. The second one might sounda little bit strange. It's vinegar. So a tablespoon of vinegarin a big glass of water before one of your meals a day. Do you know what molecule is in vinegar that has this effect onglucose levels or no? – Well, I'm a big fan ofvinegars, and I love acetic acid. – Exactly, and so acetic acid slows down.
The breakdown of starches in your stomach. And as a result, when you have this vinegardrink before a meal, it can cut the glucose spikeof the meal by up to 30%. So week two of the method, I introduce vinegar intoyour days once a week, oh, once a day, sorry. Week three, the hack is calledthe veggie starter hack. That means once a day before a meal.
Begin the meal with a plate of vegetables. Why? Because vegetables contain fiber. And when we have fiber atthe beginning of a meal, it's gonna slow down gastric emptying. And so just slow down the speed at which any glucose molecules will arrive into your bloodstream. And then final hack of the”Glucose Goddess” method is after one of your meals a day,.
Use your muscles for 10 minutes. So you know how Iexplained that your muscles are a place where insulinstores extra glucose? Well, your muscles, as theycontract, they need energy. And the first place theylook is in your bloodstream. They look for glucose molecules. And so we can use this to our advantage. If you go for a 10-minute walk, if you dance in your living room,.
If you even do justsome simple calf raises, whatever movement and musclecontraction you can do is gonna soak up some of theexcess glucose from your meal. So savory breakfast, vinegar,veggie starter, movement. And after four weeks of that, you're already on a muchbetter glucose situation. – You may not know this, but I'm actually theinventor of the fake Coke, the YouTube phenomenon.
Where you put some balsamicvinegar in Sanpellegrino water. And I invented that in my first book. – Wow, no way. That's amazing. – Yeah, the fake Coke is mine. Also, as I write about inthe new book, “Gut Check,” acetic acid is one of theshort chain fatty acids that's actually essential for our gut bacteria tomanufacture butyrate, which is the holy grail ofshort chain fatty acids.
The other thing that I'vewritten about way in the past is, particularly in Europe, peopletake a walk after a meal. – Exactly. – Right?- Exactly. – And there was a reallycool study long ago asking people to either take a 10-minute walk before the meal or a 10-minute walk after the meal, kept the calories the same.
The people who walked before the meal actually gained weight and the people who walkedafter the meal lost weight. Exactly what you're saying. – I love that study,it's very interesting. – Yeah, it's really cool. – And, you know, the walking after eating, yes, it's a cultural habit. But actually look at the other hacks.
They're also, you know, habits. For example, vinegar, it's in every single kitchen in the world. – Yep, exactly. – It's around, we know thatit's a health ingredient. Veggie starters, I mean,(speaking French) in France, in the Middle East, they eat herbs by the bunch at the beginning of a meal. The salad with the vinegarette, you know,.
To start a dinner is so common in Europe. – Yeah. – This is not groundbreaking stuff. It's just showing scientifically why our habits are so good for our health. – Yeah, in fact, fidgetingis really good for you. And fidgeters actually are in general much thinner than non fidgeters. – Really?.
– Yeah, and there's a really cool study, which you'll like, is itturns out our calf muscles are really good at absorbingblood sugar, glucose. – Yeah, the soleus muscle. – Yeah, the soleus. And there is a really cool study. – It's Andrew Huberman whostarted talking about this. – Yeah. – So if you do thesecalf raises after a meal.
– Yeah, we're gonna do calfraises the rest of the time. – For 10 minutes now. – But yeah, I mean, who would've guessed? But, right, scientifically, this is a really useful muscle. – Isn't that interesting? – It's the muscle weuse when we're walking. It's very cool. So if you're at your office.
And you can't go for awalk or dance somewhere and you're in a meeting, just do some calf raises under your desk, nobody will be able to tell, and you'll be reducing your glucose spike. Secret to magic. So if you guys, you know,on the next podcast, see me doing this, I'm notbeing impatient with my guests or I don't have to go to the bathroom.
I'm just getting my glucose- – Another thing on the fidgeting, I recently learned that ifyou're scared on a plane and there's a lot of turbulence, if you sort of danceon your feet like this as the plane is moving,it becomes less scary and you feel the turbulence less. So there you go. – What great hacks.
Speaking of hacks, youmay or may not know, I am not a big fan of breakfasting early in the morning. I like to postpone the break fast. And I agree with you that we really should have a savory break fast. What do you think oftime restricted eating as a piece of this puzzle? – The same hack applies whatevertime your break fast is, whether it's at 6:00 AM or 2:00 PM.
The first meal needs to be savory because after you've been fasting, your digestive system is very empty and anything you eat on that empty stomach is gonna go right throughto your bloodstream. So whatever time thatis, you should do it. You should do a savory first meal. In terms of the time restricted eating, I think we've seen a bit of a swing back.
There was a huge, huge, hugepush for it a few years ago. Now, people are understanding that it might not be alwaysthe best thing to do. We have to remember it isa stressor on the body. So if you are a female, and it's a particular time ofthe month where it's difficult and you work out and you havea stressful job and your kids and cold plunge and sauna and la la la. Maybe also fasting 18 hours a day.
Is not necessary for your body. It can be a lot of stress. I love doing fasting whenI'm on vacation, for example. And I'm kind of chilling and I'm like, oh, I'm gonna do that littlehormetic stress on my body because it's gonna feel good. But I don't think you need todo it in order to be healthy. It's a tool to use ifit feels good to you. But, to me, it's not a requirement.
It's more important toeat three times a day in a really healthy goodfor your glucose way than eating only for six hours a day, but eating a lot of crap. You see what I mean? – Well, for one thing, Iadvise all my female patients who are in the childbearing years that this is probably a really dumb idea, if particularly they want to get pregnant.
And we've seen that inmy practice as well. On the other hand, I amimpressed with the data that came out of the NIHA few years ago. There were two competing studies of calorie restriction in rhesus monkeys out the University ofWisconsin and the NIH. And they showed that calorie restriction definitelyimproved health span, but only one of the two studiesshowed increased lifespan.
And a researcher atthe NIH said, you know, when we're controlling what animals eat, we're putting out foodon a controlled basis. And I think the reasonthat these animals do well is because when you're calorie restricted, you're really hungry. And so when the food comes out once a day, you eat it very quickly. And so they're fasting much longer.
So he decided to do this in rats. One bunch of rats gotfairly high sugar diet. The other bunch of rats gota fairly high protein diet. But both groups of rats, theycontrolled the time of eating. And for some of these rats, it was about a two hour window of eating. Long story short, in this study, it didn't matter whetherthey ate sugar or protein. – Wow.
– It mattered how timerestricted they were in terms of longevity. – Interesting.- Interesting. – I think one thing wecan learn for sure is that if you take some of this information and apply it on a verybasic level, for example, snacking between meals should be avoided. It's always better to have,you know, three meals a day, then six meals a day, for example.
But then how far do we apply this? Yeah, it's an interestingongoing experiment, I guess, right? – Yeah, I write aboutthe Italian cyclist study where they were put on a training table where everybody had to eat thesame thing for three months. One group had a 12-hour eating window Where they ate breakfast at eight o'clock in themorning, lunch at one o'clock,.
And had to finish dinner at eight o'clock, 12-hour eating window. The other group had a7-hour eating window. Kept the calories the same,the training was the same, everything was the same. Only the 7-hour window group lost weight. And what impressed me is their insulin-likegrowth factor 1 dropped, the other group didn't.
I spend my career getting people's insulin-like growth factor1 lower as they age. Nothing wrong with insulingrowth factor when you're 30. But when you're old, whatever that means, you want to get it lower. – And have you found anystudies on this in females? Because I know a lotof stuff has been done in males in terms oftime restricted feeding. – I think the problem,again, with females is that,.
Well, our energy sensor is mTOR, and you are blessed with a more sensitive mTOR sensor than men because you're actually designed to carry enough fat tobring a baby to term, if the day you get pregnant, there's a famine and you're not gonna eat. – Yeah. – And I think we ignore that too much,.
Particularly in females. I take care of a few female Olympians, and they are very thin. And they have very regularperiods or none at all. And one of them in particularwanted to get pregnant, and I forced her to gain 10 pounds. And lo and behold she got pregnant. I think you guys, your biology is designed to reward you for havingsome extra body fat stores.
– Yeah, absolutely. – And I don't think we all have to go back to the Rubenesque figure, but, you know, the earth mother figure of ancient cultures is avery robust looking female. And I think there was a reason for that. – But the obsessionwith thinness in females and, you know, we've beenblasted with messages from the day we're born, basically,.
It's so toxic, it's so difficult. It's really, yeah, we need to change this. And I think just the obsessionwith losing five pounds, losing five pounds before the summer. Wow, what a way to controlwomen to make them obsessed with, you know, goingfrom thin to extra thin. It's just unnecessary. – So what do you think about fake sugars? I mean, no calories sweeteners.
– Yeah, no glucose spikes.- Yeah. – Listen, okay, so, so manythings to say about this, and so much controversy these days about aspartame, et cetera. Sweeteners, there's a spectrum of them. Some of them seem to be betterfor our health than others. That being said, even if you look at the “worst” sweeteners I believe they're still gonna be better.
For you than regular sugar. So I would never tell somebody who drinks diet Coke tostart drinking regular coke because it's natural andit's better for them. (Gundry chuckles) No, but you laugh. But the problem is, with all this demonization of sweeteners, a lot of people are doing that. They're like, “Oh, aspartameis gonna give me cancer,.
Therefore I should drinkCoke with real sugar.” So I really wanna helppeople avoid that change. We should not go from, youknow, a sweetener to real sugar. That being said, should youtry to avoid sweeteners? Yeah, why not? But there are some new ones that seem to be actually beneficial. So we were talking about allulose earlier, which is super interesting.
And you were telling methat you had a patient. – Actually, yeah. On one of my, I've done onInstagram posting about allulose, specifically, non GMO allulose folks. And a viewer wrote in and basically said, “Look, my mother was 72 years old. And I heard your video, and I put her on threeteaspoons of allulose per day. And she's a good sport.
She was a diabetic, she wasinjecting insulin twice a day, and now she is off of insulin and she has normal blood sugars. And thank you for that great trick.” – So how does allulose work exactly? – Allulose actually gotthe first FDA approval as a prebiotic sweetener. And I think that in itself is important because as I write in “Gut Check,”.
So much of what's happening to us is because our microbiomeis a desert wasteland, And it should be thisincredible tropical rainforest. And they should be eating a lotof the starches that we eat, particularly resistant starches. And they're not thereanymore for one thing. So I think giving these guys something to eat is a really good thing. The other thing that'sbeen shown in human studies.
Is that it will reduce blood sugar spikes. And I, for years now, have been putting allulosein my black coffee. Not because I want it sweet, but because it'll bring down blood sugars. And Ben Greenfield talks abouthis experience with that. And so I think it's actuallya real observable phenomenon. I think David Parmiter hascalled it nature's Ozempic, which might be a little powerful.
– Does it act on GLP-1? – It does act on GLP-1 because it actually stimulates bacteria to make GLP agonists. And, again, to me it all comes back to you got the right bacteria, everything gets a whole lot better. Speaking of which I love what's called the gut centric theory of hunger.
And there was a cool experimentin China a few years ago taking volunteers and puttingthem on a 14-day water fast. One group, nothing but water. The other group nothing but water, but they got 100 caloriesa day of soluble fiber. Unabsorbable by us, butfeeding the gut bacteria. – Cool. – That group had no hunger. – Ah, yeah.
– And the other group, for a few days at least,were really hungry. I like that because, and I'm sure you've seen thisin yourself and your studies, if you give the bacteriawhat they need to eat, they text message the brain saying, “Hey, all good down here. We got our needs met. Youdon't have to go look.” – The other way also happens.
So if you give yourbacteria way too much sugar or things that are gonna create an overgrowth of the badones, you feel super hungry. So sometimes I'm going toa nice dinner or whatever, and then I'm having a lotof cake in the evening, a lot of sugar, like something very sweet. And I wake up in the morningwith painful hunger pangs, which I usually never get. And I'm like, that's mygut bacteria for sure.
There is no other reason than I ate way too much sugar last night. – All right, everybody wants to know, since you're French,how do you guys get away with eating all of these carbohydrates like a croissant, like abaguette, and remain thin? I mean, come on. – The French paradox?- Yeah. – I think the vision of the French diet.
Is a little bit wrong. So, yes, I mean, there is bread, but also French people buyfresh produce every single day. They cook at home, they eat together, there's no seed oils, there'svery little junk food. We take time to eat. We're not watching TV as we're eating. So you could focus on like how are they eatingcroissants and staying thin.
But you could also focus on the fact that, oh, look at all these other behaviors that they're exhibitingthat are causing the health. I think that's animportant differentiation. We do a lot of healthy things, and, yes, we also eat bread and croissant, but that's not really the point for me. The point is all the other stuff. – You bring up a reallygood point with that.
There are no preservatives. You go get your croissant every morning. You go get your baguette every morning. – You go get your vegetables every day. They're in every single neighborhood. There's 10 different places where you can buy fresh produceon the way back from work. You just stop by the, you know, you go to the cheesemonger,you buy some cheese,.
You go to the produce guy, you buy some asparagus, you go to the butcherand then you go home. Everybody does that, you know? The big supermarket chainsare not as prevalent. We have small little local producers, and we go there every day. So the quality of thefood is very different. – I think in my first book I wrote.
About this rather humorous. We were in Paris wherewe spent a lot of time, and we had a very early morningflight back to the States. And so we talked to the concierge and said, you know,”Could we get something for breakfast at fouro'clock in the morning, and maybe some croissants?” And he looked at me and my wife, he said, “Oh, monsieur, I could not do that,”.
He said, “because itwill not be available.” I said, “Well, yesterday's.” “Oh, monsieur.” He was apoplectic that I could even ask for such a thing. – You have to wait until 6:00AM until the boulange opens. You can't have yesterday's croissant. – Woo.- Yeah, everything is fresh. – Exactly, and, of course, you know, we make this bread thatwill last for years.
Because of the endocrine disruptors- – And all of our bread issourdough as well, by the way. – Well, you know, it's actually fermented. – Yeah, actually fermented. – I mean, actually fermented. And we talked off camera, you don't have much glyphosateover there, Roundup. And it makes a big difference. – And the seed oils.
– Yeah, and the seed oils. – It's just, yeah, it'snot the same world. – So that's how you do it. – And also lots of wineand lots of cigarettes. That's how we do it. – I'm glad you brought that up. We won't go there on today's episode. But, yes, my wife ispretty fluent in French, so we spend a lot of time in France.
And it's fascinating, you literally, whether you want to or not, will spend two hours eatinglunch. (Jessie chuckles) Seriously, and we do. And, you know, back in the good old days, I was the ugly American. Why aren't they bringing me the check? You know, I want to go. My father used to embarrassus, “Bring us the check,”.
And, you know, they won't. And we've learned that thisis, you accept this culture. – And in school, for example, you get a 90-minute lunch break as a kid. – Whoa. – So you go to school at 8:30 until 12, and then you get an 1.5 break, and then you go back toschool from 1:30 to 4:30. That's just how it works.
That's the pace. – Are we overpacing ourselvesin the United States? I mean, you live here as well. – I think it's difficult because there's not sucha deep food culture here. Therefore, it's veryeasy to get brainwashed by marketing messages and thefood landscape we live in. So with this work and with these hacks, I'm hoping to bring to light some.
Of these very easy culturaland somewhat European habits and to explain the science behind them so that everybody can apply them. – All right, and you'veput this into practice, it's one thing to say,okay, here's what you do. You did an experimentwith 2,700 participants. Tell us about that. – Well, all the hacks arebased on clinical trials and studies that I haven't run, right?.
I was just looking at all the research and synthesizing it into these tips. Before the second book, I thought, “Wouldn't it be coolto run an experiment?” Now, for all the scientists listening, no control group, no placebo,no randomization, right? It's just an experiment. But what I did is Irecruited 2,700 people, and I got them to do the four-week method.
Before the book came out actually. And I got feedback on allof the recipes, et cetera. So here are the results. So during these four weeks, they just did the savory breakfast, vinegar, veggie starter, and movement. And the rest of the time theydid whatever they wanted. They ate, they drankwhatever they wanted, right? After the four weeks, 90%of people were less hungry.
89% of people reduced their cravings. 77% of people had more energy. 58% were sleeping better. 58% said their mental health had improved. 46% said their skin improved. And 41% of people with diabetes improved their diabetes numbers just by adding these four hacks in, not changing anything else.
So if that's not encouraging,I don't know what is. – Thanks for watching,but don't go anywhere. The next episode of”The Dr. Gundry Podcast” is waiting for you now. So the more processed foods that you eat, it's guaranteed to slow your metabolism, not the genes that your parents gave you.