The Importance of Glucose Management
- Jesse Enpay, known as the "glucose goddess," emphasizes the significance of glucose management for overall health.
- Glucose spikes can lead to various health problems including mental health issues, acne, faster aging, infertility, and PCOS.
- The current food landscape is saturated with sugar and starches, contributing to these health issues.
"80% of the population have glucose spikes every single day and that's when problems start happening from mental health to acne to faster aging infertility and PCOS."
- Glucose spikes are common and have broad health implications.
Misconceptions About Sugar
- There is no such thing as "good sugar"; the body doesn't differentiate between sugar from fruits and sugar from cakes.
- Even fruits today are not natural; they have been bred to be sweeter and more sugary.
"Some people believe that if the sugar is coming from a fruit for example in a fruit smoothie that's good sugar but that's a total lie and your body doesn't differentiate but the sugar isn't a fruit smoothie or the sugars in a chocolate cake."
- The source of sugar doesn't matter; all sugar impacts the body similarly.
Hacks to Manage Glucose Spikes
- Jesse Enpay provides four hacks to reduce glucose spikes while still enjoying favorite foods.
- Implementing these hacks can significantly reduce cravings, improve sleep, mood, and hormonal balance, and aid in weight loss.
"90% of people reduce their Cravings really significant impacts on sleep hormones mood on diabetes and it says roughly 40% of people who wanted to lose weight did in fact lose weight."
- These hacks have shown substantial benefits for a majority of people.
Continuous Glucose Monitors (CGMs)
- CGMs help people understand the impact of foods on their glucose levels.
- Foods like starches and sugars cause glucose spikes, which can have several negative consequences.
"When you eat them they break down into individual glucose molecules and the glucose molecules arrive into your blood if you eat a lot of starches and sugars at once a lot of glucose molecules are arriving into your blood and that's what you see that's the spike you see on your glucose monitor."
- CGMs illustrate how different foods impact blood sugar levels.
Consequences of Glucose Spikes
- Chronic fatigue of mitochondria: Overloading mitochondria with glucose can lead to chronic fatigue.
- Aging and glycation: Glucose spikes accelerate the aging process through glycation.
- Insulin release: High glucose spikes lead to increased insulin release, which can cause fat storage and insulin resistance.
"Your mitochondria gets stressed out and as your mitochondria gets stressed out they also release what's called free radicals which is something that increases inflammation in the body and inflammation is really nasty."
- Glucose spikes stress mitochondria, leading to inflammation and chronic fatigue.
"Every glucose Spike increases his process of glycation so much so that glucose and glycation they kind of sound like a similar word glucose glyc a it's because it's glucose doing the glycating."
- Glucose spikes accelerate the aging process through glycation.
"In response your pancreas sends a hormone called insulin out in your body you've heard of insulin before right and insulin's job and we love her her job is to grab all these excess glucose molecules and to store them away so they don't damage your body anymore."
- Insulin helps manage glucose spikes but also has consequences like fat storage and insulin resistance.
Factors Influencing Glucose Response
- Muscle mass: More muscle mass helps in better glucose management.
- Hydration, stress, microbiome, genetics, and sleep: These factors also influence glucose response.
"If you just look at muscle mass since you have more muscle mass you'll be able to handle that cookie better but there's so many things that influence glucose response for example your level of hydration how stressed you are your microbiome your genetics what time of the month you're in when you're female how well you've slept last night I mean there's a few factors."
- Multiple factors influence how the body responds to glucose.
Surprising Foods That Cause Glucose Spikes
- Foods like honey and grapes, which are often considered healthy, can cause significant glucose spikes.
- Modern fruits are not natural and have been bred to be sweeter and more sugary.
"A grape when you look at it actually it's just a big dose of sugar it's in the fruit format so people think it's good for them but actually when it comes to your glucose levels it's just big glucose Spike."
- Even fruits like grapes can cause significant glucose spikes.
Sweeteners vs. Sugar
- Sweeteners like Stevia, monk fruit, and allulose are better alternatives to sugar as they don't raise blood sugar levels.
- Aspartame and sucralose, although not ideal, are still better than consuming real sugar.
"The diet soda is better for you than the regular can of soda with the 30 grams of real sugar in there I personally would never have a can of real soda I would always have the diet soda always always always because those sweeteners don't raise your blood sugar levels."
- Sweeteners are a better alternative to sugar for managing glucose levels.
Evolutionary Perspective on Sugar Consumption
- Historically, fruits were less sweet and more fibrous, and starches were consumed in moderation.
- Modern diets are dominated by sugar and starches, leading to health issues.
"Fruit is something we're meant to be eating but the fruit that used to exist was less sweet and harder to digest and more fibrous and then in terms of starches starches are totally fine to eat the problem is today most of us just eat sugar and starches."
- Modern diets have deviated significantly from what our bodies are evolved to handle.
Systemic Changes Needed
- Beyond individual efforts, systemic changes in policy and food production are necessary to address the toxic food landscape.
- Governments need to get involved to make healthier food options more accessible.
"We also need like systemic change we need policy we need governments to get involved and we need to find ways to make healthier food because we're just killing the population right now it's really terrible."
- Systemic changes are crucial for addressing the broader issues related to diet and health.
Correlation Between High Glucose Diet and Aging
- High glucose levels are correlated with increased risk of diseases and faster aging.
- Reducing glucose levels can help in slowing down the aging process and prevent diseases.
"If you have really high glucose levels High insulin levels you're more likely to get heart disease dementia depression etc etc we have correlative studies and we understand the mechanism of the glycation."
- High glucose levels are linked to various health issues and accelerated aging.
Impact on Skin Conditions
- Glucose spikes contribute to inflammation, which can exacerbate skin conditions like acne, eczema, and psoriasis.
- The skin reflects the internal state of the body, and managing glucose levels can improve skin health.
"Inflammation can happen to loads of different factors but one of the factors is glucose spikes so glucose spikes hurt our mitochondria that creates inflammation then glucose spikes lead to glycation which also leads to inflammation and Insulin release and a lot of insulin also increases inflammation."
- Managing glucose levels can help reduce inflammation and improve skin conditions.
Glucose and Hormones
- Insulin Resistance and Infertility: High insulin levels can lead to insulin resistance, which is linked to infertility.
- PCOS and Insulin Resistance: 60% of PCOS cases also show insulin resistance.
- Effects of High Insulin in Women: High insulin tells ovaries to produce more testosterone, leading to symptoms like acne, balding, and missed periods.
- Birth Control and PCOS: Birth control pills mask the symptoms of high testosterone but do not solve the underlying issue.
- Glucose Spikes and PCOS: Managing glucose levels can alleviate PCOS symptoms.
"We have studies that show that the more insulin resistant you are... the more likely you are to be infertile."
- Insulin resistance is linked to higher infertility rates.
"60% of PCOS cases also are people who have insulin resistance."
- A significant portion of PCOS cases are associated with insulin resistance.
"When there's a lot of insulin in a female body, it tells your ovaries to produce more testosterone."
- High insulin levels can increase testosterone production, causing various health issues.
"If you have PCOS, look at your glucose spikes first."
- Managing glucose levels can help alleviate PCOS symptoms.
Controversy Around PCOS Causes
- Genetic vs. Metabolic Disease: Debate on whether PCOS is genetic or a metabolic disease caused by high insulin.
- Variations of PCOS: PCOS manifests differently in different people.
"Some people believe you have PCOS, it's genetic... other people believe it's a metabolic disease."
- There is a debate on the root cause of PCOS.
"There are some cases where somebody has PCOS and doesn't have high insulin levels."
- Not all PCOS cases are linked to high insulin levels.
Reversal of PCOS Symptoms
- Case Studies: Examples of women reversing PCOS symptoms by managing glucose levels.
- Four Key Hacks: Savory breakfast, vinegar once a day, veggie starters, and moving after eating.
"Three females who were in the program... got their period back and were able to get pregnant in that month."
- Case studies show positive results in reversing PCOS symptoms.
"Savory breakfast, vinegar once a day, veggie starters, and moving after eating."
- Four key hacks to manage glucose levels and alleviate PCOS symptoms.
Importance of Savory Breakfast
- Avoiding Sugar in Breakfast: Sugar in breakfast leads to glucose spikes and a roller coaster effect throughout the day.
- Components of Savory Breakfast: Should include protein, healthy fats, and minimal starch.
"If you have a breakfast that creates a big glucose spike... you're affecting your body in many bad ways."
- A glucose spike from breakfast can negatively affect your day.
"A savory breakfast contains nothing sweet... no cereal, no muffins, no orange juice, no granola, no fruit puree."
- A savory breakfast should avoid sweet foods to maintain steady glucose levels.
Effects of Glucose Spikes
- Brain Function and Cravings: Glucose spikes can lead to brain fog, increased cravings, and tiredness.
- Long-term Effects: Continuous glucose spikes can create long-term habits and cravings.
"Glucose spike, then insulin comes out, and your glucose drops... then you get really hungry."
- The cycle of glucose spikes and drops leads to increased hunger and cravings.
"If I had a carrot cake now... I'd probably want to have a carrot cake by dinner time tonight as well."
- Glucose spikes can create long-term cravings for sugary foods.
Role of Exercise
- Breaking the Cycle: Intense workouts can help break the cycle of glucose spikes and cravings.
- Dopamine and Exercise: Exercise can provide dopamine, reducing the need for sugar.
"If I do a really big workout... it helps to break that cycle."
- Intense workouts can help break the cycle of glucose cravings.
"You're getting endorphins from the workout, so you're not seeking all that pleasure from just sugar."
- Exercise provides dopamine, reducing the need for sugar.
Fasting and Glucose Levels
- Types of Fasting: Different fasting methods and their effects on glucose levels.
- Fasting as a Stressor: Fasting is a stressor on the body and should be managed carefully.
"Make sure the first meal of your day is also savory."
- The first meal after fasting should be savory to avoid glucose spikes.
"Fasting is a stressor on the body... you have to dose these stressors in a way that is manageable."
- Fasting can be beneficial but should be managed carefully to avoid overwhelming the body.
Calorie Restriction and Glucose
- Calorie Measurement: The method of measuring calories by burning food.
- Calories vs. Glucose: Focusing on glucose levels can be more effective than just counting calories.
"Calories are interesting, but they're not everything... we need to teach people about the molecules in their food."
- Understanding the molecular composition of food can be more effective than just counting calories.
"Two people can be eating 2,000 calorie diets... one person can be eating in a way that keeps their glucose nice and steady."
- Focusing on glucose levels can lead to better health outcomes than just focusing on calorie intake.
Impact of Glucose on Life
- Pregnancy and Diabetes: Stories of people managing glucose levels to improve fertility and reverse diabetes.
- Behavior and Mood: Glucose levels can affect behavior, mood, and even relationships.
"People who were about to embark on really intense fertility treatments... just tried this and then got pregnant."
- Managing glucose levels can improve fertility.
"His doctors had never explained to him why he had diabetes... he did the hacks and was able to reverse his type 2 diabetes in one year."
- Understanding and managing glucose levels can lead to significant health improvements.
Glucose and Parenting
- Impact on Children: Importance of managing children's glucose levels to prevent long-term health issues.
- Setting an Example: Parents should set an example by managing their own glucose levels.
"We used to think type 2 diabetes was a disease reserved for adults... now 5-year-olds get it."
- Managing glucose levels in children is crucial to prevent long-term health issues.
"If you're having cereal and orange juice... it's going to be really hard for your kids to take you seriously."
- Parents should set an example by managing their own glucose levels.
Glucose and Relationships
- Marital Impact: Glucose levels can affect relationships and behavior towards partners.
- Mood and Neurotransmitters: Glucose spikes and drops can affect mood and neurotransmitter levels.
"Those who had more variable glucose levels... had put more pins in the voodoo doll representing their spouse."
- Glucose levels can affect behavior and relationships.
"The more glucose roller coaster you have going on... the lower your tyrosine levels, and tyrosine balances our mood."
- Glucose levels can affect mood and neurotransmitter levels.
Discipline and Glucose
- Focus and Habits: Managing glucose levels can improve focus and help establish healthy habits.
- Brain Function: Glucose spikes are linked to brain fog, affecting productivity and focus.
"If you switch your diet and use these hacks... you can actually be more connected to the version of yourself that you want to be."
- Managing glucose levels can help you become the person you want to be.
"We know glucose spikes are linked to brain fog... brain fog is a debilitating symptom to have."
- Glucose spikes can lead to brain fog, affecting productivity and focus.
Key Hacks for Managing Glucose
- Savory Breakfast: Avoid sugar in breakfast to prevent glucose spikes.
- Vinegar: Drink one tablespoon of vinegar in a big glass of water before the biggest meal of the day.
- Veggie Starters: Start meals with vegetables to slow down glucose absorption.
- Moving After Eating: Use your muscles for 10 minutes after eating to manage glucose levels.
"If you just do one hack, do this one... it is a complete game-changer."
- Savory breakfast is the most important hack for managing glucose levels.
"Drink one tablespoon of vinegar in a big glass of water before your biggest meal of the day."
- Vinegar can significantly reduce glucose spikes from meals.
"Have fiber at the beginning of a meal... it coats your intestine and slows down the arrival of glucose into your blood."
- Starting meals with vegetables can help manage glucose levels.
"Use your body and your muscles for 10 minutes after eating... you can clean your apartment, go for a walk, or dance."
- Moving after eating can help manage glucose levels.
Key Themes
Muscle Activation and Glucose Absorption
- Calf raises under the desk can activate the Solus muscle, which is effective at soaking up glucose.
- Muscle contractions generally help in absorbing glucose from the bloodstream, reducing glucose spikes.
"Your muscles are really effective glucose dumps and the more you use them to contract, the more they're going to soak up glucose from your bloodstream to use for energy."
- Explanation: Muscle activity aids in glucose absorption, which helps manage blood sugar levels.
Four Key Hacks to Manage Glucose Levels
- Savory breakfast, vinegar once a day, veggie starter once a day, and moving after eating are the four main hacks.
- These hacks help in reducing glucose spikes and their associated negative effects like brain fog and fatigue.
"So that's the four hacks: Savory breakfast, vinegar once a day, veggie starter once a day, and then moving after eating."
- Explanation: Simple dietary and lifestyle changes can significantly impact glucose levels and overall health.
Food Coma and Glucose Spikes
- Food coma is linked to brain fog and fatigue caused by glucose spikes.
- Studies in rats indicate that high glucose spikes slow down neural activity, possibly leading to similar effects in humans.
"When you create lots of big glucose spikes and when you monitor the activity of their neurons in the rats, scientists noticed that the more glucose spikes they had, the slower the speed of the signal between their neurons."
- Explanation: High glucose spikes can impair cognitive function and lead to fatigue.
2019 Pilot Experiment
- A 2,700-person pilot experiment was conducted using the four hacks.
- Results showed significant reductions in cravings, increased energy, and improvements in sleep, hormones, skin, mood, and diabetes.
"90% of people reduced their cravings, 90% of people had more energy, you had really significant impacts on sleep, on hormones, on skin, on mood, on diabetes."
- Explanation: Implementing these hacks can lead to broad health improvements.
Weight Loss and Glucose Management
- Approximately 40% of participants who wanted to lose weight did so without calorie restriction.
- Lowering glucose spikes helps reduce cravings and hunger, leading to natural weight loss.
"When you reduce your spikes, you reduce cravings because you're not activating that craving center anymore, you reduce hunger, you have more energy to potentially move more, and you lower your insulin levels."
- Explanation: Managing glucose levels can indirectly lead to weight loss by reducing cravings and hunger.
Additional Glucose Management Hacks
- Eating food in the right order (veggies first, then proteins and fats, then starches and sugars) can significantly reduce glucose spikes.
- Always combine carbs with fiber, protein, or fat to slow down glucose absorption.
- Prefer savory snacks over sweet ones to avoid glucose spikes.
"If you eat a meal in the right order, meaning veggies first, then proteins and fats, then starches and sugars, you reduce the glucose spike of the meal by up to 75%."
- Explanation: Food order and combinations can significantly impact glucose levels.
Illustrating Scientific Studies with Personal Data
- Personal glucose data is used to illustrate findings from scientific studies.
- The goal is to make scientific information more accessible and understandable.
"I'll just make an example with my own data to illustrate that scientific study."
- Explanation: Visual and personal data help in translating complex scientific studies for the general public.
Traditional Food Combinations and Glucose Levels
- Traditional food combinations like grapes and cheese or ham and melon cause smaller glucose spikes.
- These combinations are both delicious and better for glucose management.
"The glucose response shows us that if we had the grape on its own, it would be a bigger spike than the grape with the cheese."
- Explanation: Combining certain foods can help manage glucose levels more effectively.
Popular and Surprising Glucose Graphs
- Posts illustrating the impact of food order and traditional combinations on glucose levels are very popular.
- The ancestral banana vs. modern banana post is particularly engaging.
"The fruit that you find today in the supermarket is not natural."
- Explanation: Visual comparisons and engaging content help in spreading awareness about glucose management.
- Vinegar, when diluted and consumed before a meal, can reduce glucose and insulin spikes by up to 30%.
- It works by inactivating enzymes that break down starches and sugars, slowing down glucose absorption.
"Vinegar will temporarily inactivate some of those little scissors, essentially slowing down how quickly the glucose arrives into your bloodstream."
- Explanation: Vinegar is an effective and simple tool for managing glucose levels.
Sugar and Health Conditions
- High glucose levels are linked to various health conditions like ADHD, dementia, cavities, aging, insomnia, and diabetes.
- Elevated glucose levels in midlife can increase the risk of Alzheimer's in later years.
"Having high glucose levels at midlife is a risk factor for Alzheimer's when you're older."
- Explanation: Long-term glucose management is crucial for preventing various health conditions.
GLP-1 and Its Role in Appetite and Glucose Management
- GLP-1 is a natural substance released in the digestive system that helps regulate appetite and glucose levels.
- Pharmaceutical companies have developed GLP-1 drugs to help reduce glucose levels and appetite, but these drugs have significant drawbacks.
"GLP-1 is a very powerful appetite suppressant, especially when you have it in massive doses."
- Explanation: GLP-1 plays a crucial role in glucose and appetite management, but its pharmaceutical use has limitations.
The Need for Systemic Change
- The rise in GLP-1 drugs highlights the need for systemic changes in the food industry and better regulation.
- The current food environment is toxic, and comprehensive changes are needed to improve public health.
"We've had to invent a drug to prevent people from eating the food around them because the food around them is so toxic that it's making them sick."
- Explanation: Systemic issues in the food industry need to be addressed for long-term health improvements.
Incentives of Companies
- Companies prioritize financial metrics such as KPIs, OKRs, and revenue.
- Publicly listed companies must meet investor expectations to survive.
- Companies may resort to unhealthy practices, like adding excessive sugar, to achieve financial goals.
"When you just break something down to the incentives a company has a key KPI and OKR and a metric of make more money, they are publicly listed, they've got investors, they don't make more money they die so that's their incentive."
- Companies are driven by financial incentives, often at the expense of consumer health.
Diabetes and Corporate Interests
- Initial belief: Diabetes is a conspiracy by the food and pharma industries.
- Reality: The situation is more complex; companies need to balance profit and public health.
- Hope for progress in reconciling profit motives with public health.
"I used to think when I was younger that diabetes was sort of invented by the food industry and the Pharma industry because when you think about it like it's a perfect disease."
- The speaker reflects on the complexity of diabetes and corporate interests, acknowledging the challenge of balancing profit and health.
Menopause and Glucose Spikes
- Menopause increases glucose response to the same food.
- Reducing sugar intake can alleviate menopause symptoms such as insomnia and hot flashes.
"Once you go through menopause, your glucose response to the same food becomes higher. Your body is less good."
- Menopause affects glucose levels, and dietary changes can help manage symptoms.
Addressing Extreme Sugar Cravings
- Emotional factors and glucose roller coasters contribute to extreme sugar cravings.
- Practical tips: vinegar in water, vegetables, or nuts before sweets to reduce cravings.
- Importance of understanding individual glucose levels for better management.
"When you're at the extreme end of the craving cycle, you are a victim to your sugar cravings throughout the day."
- Practical strategies to manage sugar cravings and the importance of understanding glucose levels.
- Glucose hacks provide immediate benefits like reduced cravings, more energy, and better sleep.
- Prevention is not appealing, but immediate improvements motivate people.
"This stuff not only does it help you long term but even just forget about that it will help you feel better today."
- Immediate benefits of glucose hacks are more motivating than long-term prevention.
- High glucose spikes before cognitive tasks impair performance.
- Steady glucose levels or savory breakfast recommended for better cognitive function.
"Studies show that when you have a big glucose spike for breakfast before you do a cognitive task, you are not as good on the cognitive task."
- Maintaining steady glucose levels is crucial for optimal cognitive performance.
- Anti-spike formula reduces glucose spikes by up to 40%.
- Contains lemon extract (aroc citrin) and mulberry leaf extract (DNJ).
- Helps manage glucose levels and cravings naturally.
"I've put these two amazing scientific discoveries into this bottle with the best quality extracts."
- The anti-spike formula leverages natural extracts to manage glucose spikes effectively.
Glucose and Mental Health
- Study links insulin resistance to a higher risk of major depression.
- High glucose diets impact sleep and mental health, contributing to depression.
"Insulin resistance is correlated to major depressive disorder not saying it's causing it."
- The connection between glucose levels and mental health highlights the importance of managing glucose intake.
Sleep and Glucose Levels
- Poor sleep linked to higher glucose spikes and cravings.
- Eating a glucose-spiking dinner affects sleep quality and morning hunger.
- Coffee can cause glucose spikes; recommended to drink after breakfast.
"If you go to bed after dinner that has caused a big glucose spike, you're going to have less restorative deep sleep."
- Sleep quality is affected by glucose levels, and managing diet can improve sleep.
Personal Experience with Coffee
- Stopped drinking coffee due to negative effects on sleep and cognitive function.
- Felt more consistent and grounded after quitting coffee.
"It's so much easier for me to fall asleep at night like I just get in bed and within 10 minutes I'm asleep."
- Quitting coffee improved sleep quality and cognitive consistency.
The Role of Kindness
- A stranger's kind words can have a profound impact, especially during tough times.
- Acts of kindness can motivate and provide much-needed encouragement.
"He just looked at me and he said whatever you're doing it's important."
- The significance of kindness and its impact on motivation and perseverance.
Conclusion and Acknowledgments
- Gratitude expressed for the conversation and the insights shared.
- Encouragement to continue important work and recognition of its impact.
"What you're doing is important so please do keep on doing it."
- Acknowledgment of the importance of the work and encouragement to continue.
Closing Thoughts
- Encouragement to be kind and recognize the impact of small gestures.
- Importance of seeing and acknowledging others.
"Just see them, you know, it's just being seen I think which is so powerful."
- The power of kindness and acknowledgment in making a positive impact.