Sugar CRAVINGS: 3 reasons you have them and the proven science to destroy them | Episode 1 of 18

okay so I'm just going to go out and say  it your Cravings are not your [Music] fault hello angels and welcome to the glucose  goddess show I'm so happy you're here I'm Jesse   I'm a biochemist and I'm obsessed with helping  you feel better get your life back your energy   back your health back so let's get to it today  we're going to cover the very important topic of   chocolate and sugar cravings and how to make them  go away spoiler alert it's not with willpower with   Force it's going to be by solving the underlying  issue okay so I'm just going to go ahead and say   it your Cravings are not your fault I know I  know sounds insane when it's 4 p.m. and you're   exhausted from your long day and your too list  is getting longer and longer by the minute you   didn't have one second for yourself busy job kids  stuff to plan you don't feel great 4 p.m. that   chocolate bar is calling your name I understand  and in order to fix these Cravings that sometimes   feel like they're controlling us the solution is  not to feel bad about ourselves the solution is   not to feel guilty the solution is to solve some  biological biochemical mechanisms going on in our   body and I'm so excited to share them with you  today Cravings are symptoms very often crav for   chocolate or sugar throughout the day or at night  is actually a consequence of being on a glucose   roller coaster the Cravings are a consequence of  how you're eating usually at breakfast so let's   dive into the science because I want to explain  this to you so you understand exactly what's going   on and so that it becomes very easy to solve  them the first scientific study that I want   you to know about is called circulating glucose  levels modulate neural control of Desire for high   calorie foods in humans I know it's a bit of a  mouthful but let me break it down for you this   is what the researchers did they recruited a bunch  of participants it was in the US and they placed   these very kind participants in an fmri scanner  now these scanners are what you used to see the   inside of the brain and what parts of the brain  are being activated when so the participants were   lying down in this scanner they were also hooked  up to a machine that was measuring in real time   their blood sugar levels or their glucose levels  but that's not all the researchers really went   full out on this one the researchers put in  front of the participants faces as they were   in the scanner a screen like a small TV screen  and on this TV screen the researchers showed the   participants some images of foods some foods were  things like broccoli fish nuts and other Foods   were foods that we often associate with Cravings  so chips cookies Burgers Etc and finally the   researchers asked these poor participants in the  scanner to rate as they were looking at the images   of the food how much they wanted to eat the food  so imagine if you were one of these participants   you'd be lying down in this scanner and in front  of your face you'd see maybe a photo of a cookie   Flash and then you'd have to say on a scale 1 to  10 how much you want to eat that food so if I was   lying down and I saw a cookie maybe I would say  I don't know I want to eat it seven out of 10 etc   etc now this is where it gets really interesting  what the scientists discovered is that when the   participants glucose levels in their blood was  stable okay they didn't rate many of the foods   highly they were like me Cookie whatever three  out of 10 me Burger three out of 10 10 me broccoli   three out of 10 but when the participants glucose  levels were low were dropping then all of a sudden   they started rating the Cravings foods like the  cookies and the burgers and the chips really high   on the scale of I want to eat them right now  and that was not all the scientist because the   participants were in the scanner the scientists  could see in real time what was happening in   their brains and what they saw was that when the  participants glucose levels were low listen to   this the Cravings Center in their brain so the  part of the brain that tells us I want to eat   something sweet right now started activating there  was a lot of activation in that part of the brain   and that activate was causing the participants  to want to eat the foods so here's the sequence   one if your glucose levels are low the part of  your brain that tells you hey eat some Trigger   or some chocolate right now becomes activated  probably because of an evolutionary mechanism   that told us that when our blood sugar was low we  needed to find some foods high in calorie really   quickly and so as a human being your experience  is one of this uncontrollable urge for chocolate   and something sweet or if your thing is Savory  Foods maybe something crave worthy that's Savory   and listen we've all been there we've all been  in a situation where we felt like we needed to   eat something right now whatever it was around  us whatever was chocolaty sugary maybe a pack   of chips we've all felt that urge and most of  us feel that urge every single day but this   study was so groundbreaking because it showed us  that that desire is not something that we have   control over you don't have control over when and  how you crave chocolates or other Foods it's all   happening in your biology and you can't really do  anything about it you're not going to be able to   fight this ancestral mechanism in your brain but  what can we learn from this study that is really   empowering well this study showed us that if we  keep our glucose levels steady that part of our   brain that is in charge of Cravings is not going  to activate so much and so as a result we're going   to feel fewer Cravings so that's really freaking  cool and something else I want to mention so in   the study they found that when your glucose levels  are low that's when you start craving foods and do   you know when our glucose levels naturally drop  usually after a big glucose Spike so if we eat   a meal that causes a big spike so glucose levels  go up well after this Spike glucose levels crash   and as you can see on this graph when our glucose  levels crash that's when we feel Cravings so if we   keep our glucose levels steady we're going to have  way fewer of these crashes and way fewer of these   Cravings moments and we're going to get to how do  we avoid these spikes in a second so that we can   avoid the crashes but something else I want you  to know about craving chocolate or craving sweet   Foods one of the other reasons that We crave these  Foods is because when we eat something sweet The   Taste receptors in our tongue send a signal to our  brain and those taste receptors say to our brain   hello brain we've just tasted something sweet  please produce a bunch of dopamine and so dopamine   the pleasure hormone floods our brain when we eat  something sweet so if we've had a long day we feel   like crap we're busy we need to get through a few  more hours and we just don't feel like ourselves   and honestly our mood is pretty bad and just the  whole all day is feeling like no wonder we want to   reach for an easy hit of dopamine to feel better  and we all know that when we're sad it's very   often that we're going to go for the chocolate ice  cream to make ourselves feel better because the   sugar produces dopamine so it makes us literally  feel better now the question is because I totally   see the benefit and the use case of wanting to  eat some chocolate to feel better and I think we   should totally do that it's totally fine but the  question is how can we eat that chocolate without   creating too big of a glucose Spike so that we  don't kick off a glucose roller coaster and 12   more hours of Cravings essentially you have  two options either you eat your chocolate in   a way that makes a big spike and then a crash more  Cravings another Spike because you ate something   sweet and another crash more cravings and so the  whole day you're just you're just going along on   this glucose roller coaster addicted to Sugar  having cravings not knowing what to do about   it or second option which I'm going to explain to  you right now there are ways that you can eat that   piece of chocolate or that sugar or that cookie  or whatever you're craving and also at the same   time create less of a glucose Spike so you can eat  the chocolate or the sugar or the cookie without   kicking off the addiction roller coaster that so  many of us find ourselves on you know the drill   you have a piece of chocolate in the middle of the  afternoon and then boom it's 11 and you realize   you've had 12 cookies and now you want ice cream  so how do we eat the stuff that we love without   falling victim to this addiction roller coaster  that is just not going to make us feel good well   the solution my dears is the glucose hacks so  what I've done is I've read all of the research   on the topic of glucose that I could find all the  research possible and I identified 10 core hacks   that allow us to eat the sugar that that we like  and the carbs that we like while also creating   less of a glucose Spike so here are some core ones  and if you click the link in the description of   this episode you'll get a PDF with all 10 hacks  but some important ones when you eat sugar make   sure you're eating it as dessert after a meal  instead of on an empty stomach that way when   there's other food in your stomach already there  it's going to slow down how quickly the glucose   molecules from the craving thing you're eating is  going to arrive in your bloodstream so you still   get all the dopamine but with less impact on your  glucose levels another easy trick is let's say   it's the middle of the afternoon you're at work  or whatever and somebody brought in a chocolate   cake or you're at the train station and you really  want a cookie and your last meal was 3 hours ago   so you can't do the dessert hack what you want to  do is put some clothing on your carbs that means   whenever you eat something sweet or something  starchy essentially carbs make sure you're going   to add some protein fat or Fiber to them to reduce  the spike so for example the chocolate cake I love   adding as clothing to my chocolate cake some Greek  yogurt that has protein and fats in it it's also   super delicious to have it with chocolate cake  try it I promise it sounds weird but it's super   tasty you can even like mix them together and make  this sort of weird mousse sidebar but chocolate   cake with some yogurt is going to create less of  a spike than the chocolate cake alone have a look   at this graph as you can see chocolate cake alone  big spike chocolate cake with Greek yogurt smaller   Spike another example is to add some nuts maybe  10 almonds or a handful of walnuts to whatever   you're craving and eating that is sweet one more  I'm going to mention is the vinegar hack so before   you eat something sweet have a tablespoon of  vinegar in a tall glass of water that's going   to cut the glucose Spike by up to 30% and if you  don't want the taste of vinegar you don't like the   taste of vinegar at the end of this episode I'm  going to tell you something amazing that you can   replace it with okay so basically you want to use  my hacks to eat the sugar that you love and also   reduce the spike they create so that you don't end  up like the people in the MRI scanner feeling like   they absolutely want to eat a cookie because their  glucose levels are low and if you want my 10 hacks   Link in the episode description you'll get a PDF  so you can get started okay one more thing I want   to mention that's really really interesting it's  a scientific theory called the protein leverage   hypothesis sounds super fancy and complicated but  I'm going to break it down for you essentially the   protein leverage hypothesis simply says that  our bodies have a need for protein okay and   we know that's the case protein is an essential  micronutrient we cannot create it from within our   body we have to eat it to be able to satisfy  y our biological needs and the main places we   get protein are animal products like eggs dairy  meat fish and some plant sources like beans and   legumes and tofu so this Theory says that until  you've eaten enough protein to satisfy your body's   protein needs for the day your body is going  to keep you hungry so let's say your breakfast   contains no protein maybe for breakfast you had  a fruit smoothie fruits don't contain any protein   so your body according to this theory is going  to tell you to keep eating keep eating whatever   you can find until it senses that it's had all  the grams of protein that it needs and so this   is super interesting because it tells us maybe  your cravings and your uncontrollable hunger are   actually due to the fact that you're not eating  enough protein so your body is keeping you hungry   until it gets that protein now unfortunately your  body is not able to really send you the signal of   like Jesse go find a Steak All it can do is just  tell you to eat food so if you're not eating any   protein and your body is keeping you hungry you  might goow the entire day just eating carbs and   sugar and carbs and sugar and still be hungry in  the evening because you still haven't given your   body any protein so how do we fix this issue well  the best way to start your day and cut out all of   your cravings for the entire day is to give your  body all the protein that it needs for breakfast   well maybe not all the protein that it needs but  at least a big chunk so that you significantly cut   down that hunger and those cravings and that's  why one of my number one recommendations is to   start your day with a Savory breakfast a Savory  breakfast as I Define it is a breakfast built   around you guessed it protein with some fat if  you want you can add a little bit of starch for   taste like some bread or potatoes but avoid having  anything sweet in the morning except if you want   for Taste some whole fruit so we're going to  cut out the juices we're going to cut out the   pastries we're going to cut out the granola  the breakfast cereal and we're going to focus   on protein and trust me this completely changes  the game if you're somebody who's struggled with   Cravings their whole life switching to Savory  breakfast that gives your body protein okay   and keeps your glucose level steady is the key to  feeling better and you'll feel better in a matter   of hours your days will be completely changed so  a Savory breakfast is helping us deal with these   two scientific things that we just learned one  that steady glucose is the key to not activating   that craving Center in your brain and two that  the protein leverage hypothesis tells us that if   we eat protein in the morning we're going to have  way fewer cravings for the rest of the day so if   you're not really sure what a Savory breakfast  is don't worry I have lots of examples there's   another Link in the description of this episode  that is going to take you to my Savory breakfast   guide with lots of free savory breakfast recipes  that you can get started with of course you can   just do eggs and that's an easy one but eggs can  become a little bit boring so I highly recommend   you check out my fun recipes so that you stay  motivated stay curious and keep eating delicious   things and I also promised something about  the vinegar thing so if drinking vinegar is   not something you feel like doing which I totally  understand or if you want an option that's going   to help reduce your glucose levels when you're on  the go well many of you have asked me for a very   long time whether vinegar pills work or vinegar  gummies work and I've been spending the past two   years doing research on all of these compounds  on all of the supplements out there all of the   molecules out there and unfortunately what's on  the market today is at best ineffective and at   worst actually contains sugar and makes your  glucose spikes worse I'm looking at you the   vinegar gummies with the sugar in them you know  who you are so really please avoid those but   through my research and speaking to all these  incredible scientists I have identified four   molecules that if you combine them together in a  capsule you will create something that cuts the   glucose bike of a meal by up to 40% so something  that's even more powerful than vinegar because   vinegar only gets us to 30% so the four molecules  are mulbury Leaf lemon peel extract cinnamon   and lots of incredible antioxidants from green  vegetables these molecules have over 25 clinical   trials backing their impact on our glucose levels  100% plant-based 100% vegan 100% natural so you   might be wondering okay well where is this capsule  that combines all these molecules that I can use   I'm happy to announce that I have created it for  you I'm calling it anti-spike formula and it is   the best glucose supplement on the market take two  before meal cuts the glucose Spike by 40% eat the   carbs you love with less impact on your glucose  less creation of the Cravings roller coaster now   of course anti-spike even though it kind of is a  magic pill I don't want you to think about it as   a magic pill it's just another tool in your tool  box in addition to the food hacks that I share so   there's a link for anti- spike in the description  of this episode what else can I tell you about it   it's amazing I'm super excited oh yeah the way  it works you might want to know that so let me   explain so the way anti-spike works is that  it grabs 40% of the carbs that you just ate   okay and instead of letting those carbs break  down into glucose molecules and make their way   into your bloodstream where they create a spike  and consequences anti-spike grabs the glucose   molecules and brings them down to your microbiome  where the good bacteria in your gut feed on those   carbs the bacteria become healthier which is  super cool they also as a response increase   glp1 production which makes us feel Fuller and  you might have heard of gp1 because it's also one   of the things that medications like ozampic Etc  impact so 100% natural 100% amazing this is the   short-term impact of anti-spike reducing the spike  of a meal by 40% and anti-spike also has so many   polyphenols and antioxidants in it that it has  been clinically proven to lower fasting glucose   levels when you take it over time and it has  been clinically proven to help people put their   diabetes into remission so you have two products  in one I'm so proud of it uh you can check it out   at the link in the episode description thanks  Angels I'll see you next time PS if you could   do me a big favor and hit the Subscribe or  follow button that would be amazing thank you [Music] bye

Channel: Glucose Revolution

Views: 823,253

Keywords: science, cravings, glucose, hacks, tips, sugar

Id: J6KHmymKE9M

Length: 20min 15sec (1215 seconds)

Published: Wed Feb 07 2024