The TOP FOODS You Must Eat To Lose Weight & END INFLAMMATION | Jessie Inchauspé

if you do those things and this is all detail in glucose Revolution you will fundamentally change the biochemistry of your body Jesse welcome to the show thank you so much for having me I'm excited to have you and I want to know what are foods that people like the top foods that people should be eating that would help with losing weight and reducing inflammation foods that contain fiber so all vegetables fiber fiber is amazing she's a superhuman because fiber is incredibly protective in your digestive system especially in your gut lining so in the intestinal walls to reduce any glucose spikes from foods like starches and sugars that you might be eating so we need to use Fiber to our advantage and because glucose is going to be the punchline problem because avoiding glucose spikes is one really efficient way to go about making your health better physical and mental what about fat loss I know people care yeah so fat loss is definitely one of the consequences of keeping your glucose levels steady however you know my work on teaching people about glucose is not a diet and its primary objective is not fat loss its primary objective is to help the 80 odd percent of the population who have glucose spikes every day avoid those spikes so that Cravings reduce hunger reduces energy goes back up you feel better your body your mind are thriving the common consequence is fat loss but that's not the primary angle that we're going after we're going after Health First and is that because you are more concerned about how people feel than how they look is that why because you're going out of your way to be like it's not about fat loss people love that fat loss I know they love it but I think there's a few things here like the amount of fat you have on your body is not a very good representation of like your internal health so some people who are not able to put on fats yeah some people who are not able to put on fat will develop type 2 diabetes earlier on because fat is actually protective your body puts on fat to protect you every time you have a glucose Spike so very rapid increase in blood sugar concentration your body wants to get that level down your body does not want to keep you in a state of elevated glucose because that leads to inflammation aging insulin like it's just a nightmare so your body has a few techniques to take the excess glucose and store it away to protect you and it puts the excess glucose in your liver in your muscles and in your fat cells so your ability as a human to grow all the size and number of your fat cells is a very good indication of how quickly you're going to develop type 2 diabetes if you can put on a lot of weight if you can store that glucose away into fat cells for a long amount of time you're going to be protected for longer if you are for example of Asian descent and you have a hard time growing the number and size of your fat cells your glucose is going to be elevated faster and that's why we see a lot of people who developed type 2 diabetes who are actually not that fat but they have really high glucose and insulin levels just because they genetically cannot put on fat too quickly so fat gain is actually your protection so that's number one I understand people want to lose fat and that's a totally okay thing to want to do but the way we're going about it often you just snap back you lose a bunch of weight you snap back right because you're doing these extreme things like cutting calories really excessively or doing crazy diets if we look at our glucose levels and we eat in a way that balances those spikes a few things happen one we reduce how many Cravings we have cravings are a big barrier to Fat Loss because people get these intense feelings for why I really want to eat a cookie then there's a whole cycle of guilt and shame and just the whole thing is like quite damaging second when you balance your glucose levels your hunger hormones get tamed so you're no longer hungry every 90 minutes third thing when you balance your glucose levels your insulin levels come down and in order to lose fat your insulin levels have to be down so what I see in my community and the readers of my book is that when they focus on glucose first they sort of naturally lose fat as a side effect as a consequence but the primary objective is I want to feel better now I want to stop getting this chronic fatigue I want to get my mental health back in shape I want my sleep to be good I just want to feel better and also I want to feel connected to my body that's really the primary angle some people come at it for from like my skin is bad I want to get my skin better other people come at it from I'm having hormonal issues like PCOS erectile dysfunction whatever they get to glucose they study that and weight loss is a nice consequence okay so fiber yeah we're we're going to be eating fiber we're going to protect the gut lining we're going to slow the absorption of glucose so that we're regulating our glucose response what are some other things that we should be eating protein is really important it's it helps your body's digestion go a bit slower so if you eat protein with carbs the carbs will get more slowly into your intestine and then slower into your bloodstream as well healthy fats also important so basically you need to be thinking I need to eat vegetables I need sources of proteins sources of healthy fats and then starches and sugars which are the ones that contain glucose they're fine to eat but therefore taste therefore pleasure they're there because they're cheap to eat they're everywhere we like them they're a nice social activity to make a big plate of pasta for your friends but they're really just mostly for pleasure purposes and so the problem we're having these days in our society is that most people are eating just starches and just sugars right because it's cheap it's available it makes you feel pleasure in your brain but as a result their glucose is completely all over the place so I'm not in the camp of like completely cut out starches and sugars I think that's unsustainable for most people I don't think that's very fun because I love pasta and chocolate cake and I do not want to give it up so what I teach people is these nice principles that allow you to still eat the starches and the sugars with less impact on your glucose and your health so maximum pleasure minimal impact on your body and your mind what about I've heard you talk a lot about vinegar which I've never really made my radar until reading your book why vinegar so it's really fascinating Tom so when I first came across these studies I was like this must be a fad like this must be another like internet Wellness Trend like I just was very very skeptical turns out there are quite a few like good randomized control trials showing that if you add a tablespoon of vinegar at the beginning of a meal you can reduce the glucose Spike of that meal by up to 30 percent without changing what you're eating it's shocking it is shocking but is it really that shocking because in many cultures around the world we've been having vinegar for a super long time in Egypt like ancient Egypt they would make vinegar teas for people who had diabetes in Iran they've been making apple cider vinegar for Generations you know it's like a it's just part of culture so now we're understanding the scientific explanation for why it's helpful but I think all of these things we've known culturally for a long time but now we're able to see like how it actually affects the inside of the body how does it what's it actually I'm assuming it has something to do with glucose it does so um in vinegar there's this molecule called acetic acid acetic acid is the thing that does the work so acetic acid does two actually three main things the first thing is that in your stomach acetic acid inactivates Alpha amylase which is an enzyme that breaks down starches into glucose so vinegar slows down the action of this enzyme therefore slowing down how quickly starch gets broken down into glucose molecules and so that means that glucose gets into your intestine more slowly which is what we're here to do right we want to reduce the speed velocity of the glucose getting into your bloodstream second thing that acetic acid does it goes to your muscles and it tells your muscles to soak up glucose as it arrives into your bloodstream I wouldn't say it's mimics exercise but it kind of tells your muscles to soak up glucose more actively as if they were Contracting and third thing acetic acid goes to your mitochondria and tells your mitochondria to burn more fat so you have this amazing little molecule that acts instantly by the way like it's not something that you have to build it up over weeks like if today your next meal you just add a tablespoon of vinegar to it or you drink it in a tall glass of water it will have an impact on your glucose levels right there and then so okay now that we know the the broad swath of things that people should be eating actually before we go too far down the vinegar thing let's talk about food timing that's one of the big punch lines of your book and it ties directly into what we just talked about which is the what you should eat but even the order in which we eat things can have similar impacts to the things you just talked about so walk me through how do we change up the order which by the way since I know the punchline I will say I actually did this today yeah yeah I was like oh my God I can't believe it has this kind of impact so how did you feel this is one I think no different because I eat so clean already so it wasn't a big departure for me so it was instead of eating protein and vegetables I I don't want to give it away so anyway I know it's terrible okay so in the scientific studies here's what we see we see that if we eat the constituents of a meal in a specific order we can reduce the glucose bike of the meal by up to 75 percent without changing what we're eating God this so like these numbers are really yeah impressive yeah so we're not changing what we're eating but if we change the order we reduce the spike so significantly which means less inflammation less aging you know better hormone balance I mean we just feel much better so the correct order is vegetables first proteins and fats second and starches and sugars last the Sugar's last thing makes sense you know dessert is always usually last and actually when you think about it the vegetables first thing culturally like this has been happening for a long time especially in Europe like in France we have kurite's antipasti in the Middle East you know they often have herbs by the bunch on the table before the meal starts and the reason this works is because of the that fiber in the vegetables so the Fiber goes from your stomach to your upper intestine and there it kind of deploys itself like a Transformers onto the walls of your intestine and mixes protective mesh this protective barrier kind of like this gooey gooey kind of thing did you ever read the book The fiber Menace no foreign so all of this stuff gets really interesting very complex one minute it's bad the next minute it's good so it's always hard to figure out what the sort of final word is but the the fiber Menace is a book that's like hey all these things about fiber that you think are good are actually bad like even thinking about as I go through your book I'm like this is really effective for people if you can't get them to stop eating a modern diet but if you could get them to stop eating a modern diet like just no starches no sugars yeah exactly like don't eat sugars or eat sugar or eat um like berries and things where from an ancestral standpoint we only would have been able to eat a lot of fruit like in the fall right before we need to fatten up for the winter it's right so we actually want to get fat and so it's like does fiber work because it's good for you and it's like Nature's way of saying hey you can have your cake and eat it too or is it actually causing a problem it's stopping the digestion of things you're eating it's creating a barrier that's stopping you from absorbing nutrients and it just so happens that since most people have access to so many calories and they're eating the wrong kinds of calories for the most part that fiber sort of accidentally will help you but in reality it's creating problems now again that's not necessarily what I believe I don't know what to believe so my thing is I and I think actually I'm gonna weigh and see your processing which I like I actually really I like I really like what you're saying because fiber is only really useful in the context of other bad stuff that you're eating well I don't want to say bad but like other things that could cause problems okay so people can throw the shade at me okay cool so imagine like you take a piece of fruit right so fruit has a bunch of glucose and fructose in it fructose is not something you want a lot of interesting diet exactly but since there's fiber in there it's less bad for you and actually if you look at ancestral fruit from like millions of years ago they have way more fiber in them like way way way more there's a photo in my book showing ancestral banana versus banana these days it has been bred for centuries you know wolves into Chihuahuas and social bananas into these things so the fiber is helpful today in modern fruits because it helps combat some of the bad side effects of eating so much sugar but I kind of I think I think you have a really good point it's like fiber first is only really important if you're gonna eat starches and sugars later right if you're in a context of already not eating much starches and sugars the order is much less important okay so going into glucose so this is my I'm obsessed with glucose so I I come from a morbidly obese family I used to be about 60 pounds heavier than I am now and I remember when I first got married Lisa hates when I tell the story so I want to be very clear my wife has always loved me supported me has been amazing but there was a period in our lives where she was very nervous that I was going to have very poor habits and end up with a physique that was moving in the wrong direction and so I was eating less than I'd ever eaten I was hungry all the time and I was getting fat and I was like what is going on because I was doing a low-fat high carb diet so you felt like [ __ ] crap felt terrible I was wildly inflamed of course I didn't know that wouldn't have even known to use that word correct and it was not good and so thankfully at that point I'm like whoa I know where this leads because of my family's struggles I really need to learn about nutrition at first of course I attack it from an exercise standpoint I'm just trying to exercise my way there as I'm sure this audience has heard a thousand times you can't outrun a bad diet so it was like that wasn't really working but that actually did show me that I could put on muscle which is quite exciting and going through that and starting to learn about this thing at the time Atkins and low carb and I was like okay let me try this thing it was transformative it was total [ __ ] misery clicking over to where I was no longer addicted to sugar and so that took about three weeks I remember Lisa and I getting in a huge argument because I was like if I eat a cookie right now I'll feel better better and she's like they need the cookie but stop complaining and I was like oh man but I really want to get to the other side of this and so I didn't eat the cookie and it it took three weeks but I woke up one morning and now I would know what I was doing is burning ketones but I just felt like whoa I feel different all of a sudden I don't feel like anything is missing I don't have this weird relationship to hunger and it was literally one morning I woke up and just felt radically different so you had stopped cold turkey all carbs a hundred percent other than vegetables but like not starchy no potatoes like broccoli green beans that kind of stuff wow and so and that's one thing I'm gonna see how many people I can piss off right now so I think that people often they like they will get triggered by me saying uh Hey wearing a continuous glucose monitor is awesome I think everybody should do it I've even heard you say that maybe not everybody should wear one I'm like people should wear one at least for like a month to see how what you eat does to you and if you're willing to experiment you will find the PATH forward it won't be fun people can I can predict all the things that people are going to hit in terms of if you've got gut issues which I've been through with my wife here's what that's going to look like if you are addicted to Sugar here's what that's going to look like here are all the places that Sugar's hiding you're gonna have to figure all that [ __ ] out and then by the way you're gonna have to start judging how it impacts your body because there's no one size fits all it's going to be different for everybody so what like you were talking about people I would call skinny fat where they don't have the adipose tissue but they have all the biomarkers of somebody that is has a terrible diet for those CGM that continuous glucose monitor piece I would say two things I would say one if you're going to wear a CGM and you're listening to this buy my book glucose Revolution and read it because it will give you the context that will allow you to understand what's happening and make the changes what is the context the context is what is glucose how why these glucose spikes you're seeing are harming your body okay what are they doing on the actual biological level like what's happening second 10 really simple principles that allow you to avoid these glucose spikes without needing to go cold turkey like you because you're hardcore and then third what are the pitfalls to not fall into because if you wear a CGM and you're just optimizing for your glucose you could actually drink a [ __ ] ton of alcohol eat a bunch of unhealthy fatty foods and stop exercising because you're going to see that if you do those three things your glucose levels are flatter so that's a brilliant point so yes it's important it's an amazing lens through which to understand your body and it's really it's really powerful but you need to do it right because you can do it wrong like I did vegan wrong when I was younger and I only ate pasta and Oreos like I did yeah because they're vegan right pasta and Oreos it looks horrible I'm shocked and then I did keto I did that completely wrong my period stopped like whoa on keto yeah because in a female body these extreme things have an impact on your hormonal system so this is why people don't test on you P.S absolutely and that's why so many of these studies on fasting on whatever are done on males because hello males have a 24-hour hormonal cycle we have a 28 day hormonal cycle very different situation way too complicated okay so let's take these one by one that's fascinating okay so what is glucose so glucose is your body's preferred energy source you mentioned ketones earlier Ketone is also a great energy G Source but glucose is going to be used first if it's there basically every single cell in your body uses glucose for energy so my hand cells are using glucose finale to contract your brain cells are using glucose to think and look at me and speak your heart cells are using glucose to pump okay your body needs glucose and preferably runs on glucose every single living thing on this planet also runs on glucose from Plants to dolphins to humans plants oh yeah so plants are the ones that bring glucose to the Earth they're uptaking glucose from the soil no they're creating gluten they create glucose from photosynthesis so create yes so I guess that needs to be self-evident that they are glucose they create and they are it and they burn it so if we didn't have plants we wouldn't have life plants because their version of ATP so glucose is burned to create ATP so they create ATP as well yeah absolutely all living things do so plants through photosynthesis fix the carbon of the air and turn it into glucose molecules and then this glucose is turned into fiber it's turned into fructose it's turned into other things it's burned for energy it's used as building blocks to make the plant when you look at a tree that's glucose that was made out of glucose from the air and then turned into stuff that's so weird so weird and so every living thing runs on glucose or is glucose paper is glucose in my book I say if you're reading this book on paper you're reading a book about glucose printed on glucose yeah so that's true it's so fascinating and so we humans we can't photosynthesize right I mean we could try but it doesn't work we need to get glucose to food so we usually eat foods like starches and sugars to get glucose to our body but when you think about a dolphin for example a dolphin doesn't eat pasta and cake so how does a dolphin get the glucose that it needs to make its organism function well if you don't eat glucose your body will make it from within so when you completely cut out all glucose sources from your diet some parts of your body are going to start running on fat on ketones but the parts of your body that need glucose are your body is going to make glucose from within from the protein and the fat you're eating so that's how dependent we are on this thing that if we don't eat it we make it from inside okay so um but as we understand that part of the equation what I want to ask is why if if it is so necessary why is it also so toxic fantastic question so imagine I gave you a plant and I was like Tom take care of this plant for two months please you would take that plant and you would know that you have to give the plants some water every day for it to survive right you would give it a bit of water but if you give that plant too much water that plant is going to drown and I'm going to come back after two months my plan will be dead and I'm going to be pissed off just like plants need some water but too much drowns them a human being needs some glucose but too much glucose causes issues which is kind of not intuitive because you would think well if it gives my cells energy I should just give them as much energy as possible by eating as much glucose as possible I certainly wouldn't it so that part I get so no I wouldn't think that just more more okay more but knowing the punch line about glycated tissues I'm like uh like it just seems overly reactive and toxic if it's useful walk people through you've said that glycation basically is aging that they're the same thing walk us through that okay it just seems so bizarre that this thing that I have to have that I'll make on my own if I need to is also the thing that's killing me 92 percent of people that set a New Year's goal fail to achieve it which is why I've created a 90-day challenge designed specifically to ensure that you hit your goals you really can radically transform yourself just click the link below to join me and the entire impact Theory university community to kick off 2023 right with the impact 90 challenge right guys now back to the episode that's a that's an extreme way to put it but yes it's gonna cause issues at high doses it's going to cause issues when those glucose spikes get to levels that are too high is it only if it spikes it's not right no matter what if a glucose molecule bumps into something it sticks to it forever yes it is now damaged and I have glycated kind of like a piece of toast yes stealing your words yes but your cells regenerate right so it's glycated forever but then those cells can die those molecules can be recycled the problem is when there's so much glycation or so much inflammation that your body can no longer neutralize and like take care of it you know what I mean it's like we all have cancer cells within us but normally our body is able to see oh that one's not good we're just going to throw it away and make a new one the problem becomes when the cancer cells are just multiplying multiplying multiplying and your body can't do anything about it anymore it's kind of the same for glucose there's a lot of stuff happening in a body all the time like every second there's billions of molecules going through each of your cell membranes this is like mind-boggling so there's a sort of Base state of glycation happening and that's normal aging but then the problem comes when there's too much of it happening too often so to get back to what you're asking like what happens in the body there are three main mechanisms that take place underneath our skin that are important to know about when it comes to glucose spikes so the first thing that happens when your glucose spikes too high to a level that is not healthy for your body is that your mitochondria so the little organelles in your cells that make energy they become overwhelmed your mitochondria are actually in charge of turning glucose into energy they want some glucose to be able to make energy but if you give them too much glucose they go on strike they're like I cannot I cannot today this is I just can't it's too much too fast for them to handle so they just shut down your mitochondria is shutting down then produces free radicals in your body these free radicals lead to oxidative stress lead to inflammation that's one of the main pathways the second thing that happens is the glycation thing you just mentioned so from the moment we're born we're slowly glycating we're slowly aging it's kind of like cooking when you're fully cooked you die we can't I love that you said that with a smile it's true when we're fully cooked we die and that's okay that's just part of you know The Human Condition We Can't Stop glycation although many people who want to live forever are trying to stop please but we can slow it down or speed it up and every time we have a glucose bike we're speeding it up that's really the punch line it's not like let me ask you if we had the same amount of sugar go through our system glucose go through our system but in one case I like gobble it all in the morning and it's massive Spike and then nothing for the next you know 23 hours and 49 minutes uh and then in the other one it's either through eating fiber and vinegar and doing the things I need to do to slow it down or just because I really spread that [ __ ] out which of those is going to age me faster same amount of glucose the spike interesting so we know that we know that yeah we know that so these spikes are the most harmful to your cells and the first ones actually that suffer the most from these spikes just just so you know are the cells that are lining your blood vessels so those the what's been studied is actually in those particular cells like what's worse and what's better a very rapid increase in a very rapid drop or something more steady same quantity but just steadier over time the spikes are what's causing the most damage it was causing the most the variability is really the issue here and so all the hacks I share are actually acting on that particular thing I'm not telling you you have to cut out the cake and the pasta and the whatever I'm teaching you really easy tips that allow you to spread the glucose release out so that you have fewer consequences on your health and you know these big spikes we also feel them consciously like we can feel really jittery and anxious when we have the high and then that crash that crash activates the creating Center in your brain Tom and your brain then tells your mind you must eat something sweet right now it makes you tired and makes you hungry like it's just the spike in the drop of the bad news it is the fatigue because the variability in the blood glucose triggers a lowering of the rate of creation of ATP like is the mitochondria actually slowing down because you really do feel like for real tired like I'm gonna fall asleep and that's why I was surprised that um going keto you said you did it poorly but keto for me changed everything yeah because when I went keto I I had a different relationship to hunger it wasn't that I didn't get hungry it was that it didn't make me fatigued or cloudy headed or frustrated I'm just like oh I'm hungry I want to eat you know how I felt when I was on keto I felt like aggressive like I felt like an animal like Angry oh no no no no no no like it's as if my brain switched into like a I'm gonna [ __ ] like Crush everything yeah it felt it felt very different to my normal personality it was like nice why I I think it's just burning fat instead of burning glucose it to me I was like maybe this is what it feels like when you're a man and like you're running on you're you're fasting and you have to go like kill the [ __ ] Mammoth or I don't know I don't know for me it felt like a different personality it felt very like um like animalistic almost I was not in my emotions anymore I was just like that is fascinating don't cross me or I'll [ __ ] bite you like that that's how it felt to me but not hangry from a very different place from a place of like just like aggression masculine energy that is utterly fascinating I've never heard that before I've never told that to anybody before I'm really curious to see if it influenced your testosterone levels or something it's possible because my period stopped yeah so um I am you know I have very regular Cycles I'm super healthy but then when I did that and I was young I was probably 21 or something I just didn't have a period anymore just stopped for like four months and I was like and it came right back as soon as you went off well no it didn't come right back like it came back probably two weeks after did you lose fat no I mean I was I was like I just was like this you know I didn't have much fat Mass um but I didn't need to sleep very much so I would just go to bed wake up five hours later when now I need nine hours didn't have my period anymore I felt like an animal um I just it just was like a experience just to show you how powerful it is when you change what you eat so that was too far for me like I don't want to be I don't want to live there yeah but it was such an interesting experience and for you such a different experience right for you it's like Bliss for me this information and these hacks for me that's Bliss I feel amazing amazing energy no Cravings level-headed happy but the keto thing that's really interesting so keto is the one thing that I would say is as close to Universal that's not true the closest thing I will say everybody should try is cutting out sugar um after that and nothing works for everybody but after that I would say keto is something everyone should try now like you if it takes you somewhere that you don't want to go fair enough but yeah in terms of something people should experiment with for the cutting out sugar thing I agree with you like I think sugar really is just for pleasure like there's no benefit to eating sugar but I think for most people cutting it out cold turkey is really painful challenging stressful so I kind of encourage people to to take a step before that which is you're probably on a sugar addiction roller coaster every single day of your life so step one like use my hacks so you can still eat sugar without creating the roller coaster so you're still getting the pleasure but you're not triggering these cycles of Cravings that you're on day in day out and all of a sudden you'll see you'll get some distance and you don't really crave sugar anymore so it's much easier to stop it a lot of people their body is burning glucose constantly and they are dependent on getting glucose every two hours they feel really shaky they're like oh my God my blood sugar is low you know I told the story in the book that freaked me out that there was a woman who would not go to things if she wasn't going to be able to eat every 90 minutes or whatever she had so for this book I interviewed a bunch of people and got all their stories and it was amazing but uh one woman she needs to have snacks in her purse constantly while she needed to like if she was invited to something she would have to time okay am I going to be able to leave and get back to my car and eat in the middle of the event or am I going to find myself without food for two hours she was on this roller coaster this addiction you know of like Spike hypoglycemia Spike hypoglycemia every cell in her body was just burning glucose she had no metabolic flexibility she had no ability to start burning fat for fuel when you cut out carbs entirely and if you've been on this glucose addiction for a long time your body will take a week two weeks to be able to switch over to burning fat and that two weeks is really painful right and that's probably what you went through so you can do it you can go cold turkey or you can sort of ease yourself into it a bit better using my hacks Etc so you teach your body to burn fat again you get back some of that metabolic flexibility and then you know a month in if you want to cut out sugar entirely it's not going to be hard you're no longer going to be controlled by this craving Center being activated every 90 minutes in your brain it's a very different experience walk people through that protocol if you want to ease your way into it and not do the White Knuckle approach that I did okay the protocol would be start with your breakfast so change your breakfast first go from having a sweet breakfast that is just starches and sugars to having a savory breakfast built around protein you can keep starches in your breakfast for taste like bread for example and if you want something sweet have whole fruit okay what would you recommend it's interesting that you recommend fruit what would you recommend for I didn't say I recommend it I didn't say I recommend it I say if you want to eat something sweet at breakfast because you're used to it have whole fruits because fiber is there so it's less glucose Viking for breakfast I'd recommend a high protein breakfast so I love omelettes with feta and tomatoes you know things like that ultimately like starting your day with protein is the best thing you can do but in order to get people there you have to go through a few steps protein or fat and protein protein first some fats as well is really a good idea the protein egg whites better than full eggs no no that's been that's been debunked super long time ago we don't have to worry about eggs anymore many people listening to this will be surprised to hear that so for a long time we thought that if you ate something that had cholesterol in it it would lead to high cholesterol in your blood and people also thought that oh high cholesterol is bad it's going to give me a heart attack those two pieces have been debunked one we now know that when you eat something that has cholesterol it actually doesn't really turn into cholesterol in your blood second we also know that having high total cholesterol is not a good predictor of heart disease half of the people who have a heart attack have normal levels of cholesterol really Yes actually didn't know that yeah so we now know that what's more important is your LDL type B which is a specific particle size of cholesterol that's the bad stuff and we also know that inflammation in your body and in your blood vessels is much more predictive of heart disease so C-reactive protein is a great test to do that actually predicts heart disease way better than total cholesterol does so that's the piece in the blood the food thing we now know that one of the worst things to eat that actually makes this bad cholesterol is fructose it's sugar that is a much bigger driver of this cholesterol type than eating foods that have cholesterol on them as a result if in the morning you want to have eggs totally great idea so first part of the protocol and this is the only part where I ask people to change what they're eating is going from a sweet breakfast to savory breakfast because most people eating like cereals and stuff most people are eating um fruit juice maybe some bread Jam cereal for sure most people eat starches and sugars for breakfast then maybe they buy a muffin or pastry or croissant or you know something like that or maybe they just have a coffee with sugar in it most people start their day like that the thing is if you create a big glucose Spike at breakfast it actually controls your entire day your entire day turns into this roller coaster and if you've never had a savory breakfast and you've spent your entire life having a sweet breakfast you have no idea how much of a different world it is when you start your day with Savory Foods to me it's like in the movie you walk through the mirror to the parallel universe like that's that's the power of switching your breakfast and not having a glucose bike at breakfast so that's step one and then I would say start eating your food in the right order when it's easy you don't have to be drastic crazy about it like when it's easy add a plate of vegetables at the beginning of your lunch and dinner add some vinegar to it you can still eat sugar it's not a problem but if you eat sugar have it as dessert after a meal instead of on an empty stomach and then use your muscles after a meal for 10 minutes if you do those things and this is all detail in glucose Revolution you will fundamentally change the biochemistry of your body and you're going to help your body Thrive and your body and you are going to become Partners in helping you live your best life about 80 of the population has these glucose bikes Tom and not just diabetics I used to think glucose was just relevant for people with diabetes most people still think that this is what I'm sharing now the science this cutting-edge science is showing us that every single person is going to benefit from this it's easy it's gentle it's fun you feel amazing like what else so is it really that simple so we've got um don't eat the sweet breakfast yeah get your protein maybe a little bit of fat eat in the right order you're adding in some vinegar add vegetables to the beginning of your meal too and all of the benefits from your protocol that it really is that that plus I would say when you do eat sugar make sure it's as dessert not on an empty stomach and the movement after meals is good there's other hacks in here like putting clothing on your carbs Etc but you're gonna have to explain that to me yeah I will so but if you do these things it's truly um it changes you from the inside out you know like these spikes your glucose levels respond instantly to what you're doing so if you put these four or five things in place which are not very hard like things change from within for real on a cellular level it's like a whole different world and actually right now so I'm running a study on people from my own Instagram community so I have about like a million something followers on Instagram now and last week I kicked off a study and this is now closed and I've recruited the people but I have a few thousand people who are going to go yeah who are going to go through this exact protocol I mentioned to you so we're going to start with changing our breakfast and we're adding veggie starter we're adding vinegar and we're doing movement and we're going to do this over four weeks and I'm measuring I'm asking them to tell me about their Cravings or hunger their happiness their energy and then they're going to report to me anything that happens so for example I have a lot of females in the study who might have hormonal issues period stuff so they're going to report that a lot of men too are going to report on performance or whatever they they see fits I want to start doing more of these things because so far I've just been translating other people's Research into this information that's easily accessible but now actually I have a community of people who are really Keen to just take this to the next level so that's kind of the future how many people in your community use the CGM very few because most people in my community have a hard time affording for example my 20 book you know and those are the people I want to serve first so I I think hard to say maybe like five percent of people who are a CGM less the problem is they see gems on the market right now are really expensive you know that like 200 minimum per month uh so very few people can actually afford them and personally I think the cgms that are currently on the market are not yet like amazing and great for the wellness audience I think they're still very much in the biohacker sphere of things which is totally fine but what would you want them to change I would want them to stop focusing so much on the number and give people like um a summary of how they're doing that is Human Instead of being like 85 92 and then the person has to figure out what the [ __ ] that means because it's scary I get messages every day yeah in what way people message me and they're like my glucose was at 85 now it's 92. is that a spike is it bad am I okay am I diabetic like data without proper support and reassurance is really scary for most people who are not super well versed in you know just devices and data in general so I would want them to change that and I still think on the education piece is a lot missing I think we could do much much better let's do some of it right now what would you because for me the I was startled by how edifying wearing a continuous glucose monitor was things that I didn't think would spike me spiked me the one that freaked me out this still I get very enthusiastic about this so obviously I knew if you exercise you burn glucose and my wife and I had ice cream and I was wearing a CGM let me tell you that'll sober you up real fast about your ice cream so I'm eating the ice cream I'm looking at my number on the CGM it's just going up up up like 100 110 120 140 50 60 175 I was like holy [ __ ] so now I'm like I'm really starting to get worried like this is really high and so I started doing air squats now I did I did a lot I probably did close to 300 air squats but my number you can just watch it coming back down down down down like as it's not real time but it's fast like I would say within I probably did them over the span of two and a half hours and over that span of two and a half hours it dropped right back down to I think I pulled it back down into like the 80s it's amazing so I was like what like I was shocked at how much I could manipulate that number your muscles are your best friend in this glucose world and that's one of the reasons why I tell people if you're gonna eat something that's high in sugar do it before or after you use your muscles right the best time to eat a cookie is before you go workouts because it's not going to have that big of an impact on your body you're going to get the pleasure but then your muscles are going to soak that up real real fast now do you get the glycation of the tissues if you exercise and it goes right into the muscle or because it's being used by the muscle like does that not happen so actually there's another question here which is sometimes when you exercise you see a glucose bike have you ever seen that you were exercising you had not eaten and it created a glucose by yes but not like a big spike at least it gets a much bigger Spike than I do okay because she works out a lot harder let's start with that but so it's your first question like do you get glycation if it goes straight to your mitochondria to be used for energy no that's what's really cool about it and the second cool thing that happens when there's a bunch of glucose arriving in your bloodstream from ice cream for example usually your body is going to release insulin to bring that glucose and store it away the problem is over time too much insulin is a key driver of type 2 diabetes okay if after the ice cream you start exercising your muscles are going to update that glucose without the need for insulin really yes I always thought it was still using it no so when your muscles are exercising they do not need insulin to update glucose which is why it's so cool that's really powerful so I'll do that now if we're going to have like a proper cheat like if it's the holidays or something then I'll do and I usually use legs legs and back just because I mean they're the biggest muscle Booty Man use your booty I guess I use my booty I'm gonna say maybe a little less exciting for a guy but yes I hear you uh and it you really can mitigate like really mitigate the effects something that might Spike me to 180 190 I can keep to 130 let's say by even doing it before I eat or what I'll normally do is I'll do throughout the day that way it's not like super obnoxious so we'll do a bunch of air squats leg extensions um might throw in a little back a little chest just to like round it out why not uh it's really it's so cool and so that's why one of my hacks is this like 10 minutes of movement movement after your meals you can actually just go for a walk and you can like fold your laundry or play with your dog or do the dishes like even just that within 90 minutes of the end of a meal is going to significantly curb that Spike and so instead of experiencing the spike having the inflammation the glycation the insulin then experiencing the crash which puts you on that Cravings roller coaster that we're so familiar with with this 10 minutes you're reducing the spike and you're flattening the crash so like you're acting on so many different powerful levers here to reduce the symptoms and you feel different you really do really different this is one thing I'm glad you talk about because so I come from a morbidly obese family and trying to like convince him this isn't a moral thing like I'm okay if you never lose weight I'm not gonna love you more if you get in shape so this is just about how do you feel how long are you going to be around but trying to convey like you will feel better and yes without your protocol anyway it's a little bit brutal getting to the other side but it is so worth it you just you feel you sleep better uh your joints don't hurt clear thinking more energy it's really really transformative it is but it's so hard and I feel like to do the things to do the thing sometimes when people think it has to be a cool turkey thing I I work on helping people change their behavior in very simple painless ways you know these hacks I specifically made them so that they're a no-brainer they're easy to do they don't require you any effort and then slowly you start feeling better and then it becomes this virtuous cycle you're like whoa I feel way better today than I did yesterday let me continue you know because it's hard to get people to change their behaviors it's one of the hardest things like ever until you do it yes because now that I'm so used to feeling good I don't cheat Not So Lisa and I used to cheat a lot like like we would do we would starve ourselves all week and then all weekend we would just go bananas and eat as much junk food as we could fit in our faces and it was admittedly it had like almost an orgy quality to it it was so bombastic and like I would get up early in the morning and I would drive to my favorite restaurant to get my favorite dessert and so it had an excitement so you could make a Saturday feel like Christmas Day and there's a cool thing to that but you end up feeling so gross that now I don't do it not because I'm even really worried about anything it's just I don't like to feel like that do you remember Tim ferriss's uh for our body and had that slow carb diet thing which was kind of the same thing like six days you eat cane and then you pig out I did that too I just wanted to test everything I'm just super curious and I just felt so [ __ ] during those days and I was like oh yep and my interception like the my ability to feel the inside of my body is really high and really good and so if I eat a bunch of crap and I just do full or do you think I feel horrible I much prefer like having a little bit of sugar every day using my hacks so that I don't get all the horrible side effects yeah no agreed and as somebody that wants to live forever do you want to live forever yeah for real so what's your plan the truth is hitting your career goals is not easy you have to be willing to go the extra mile to stand out and do hard things better than anybody else but there are 10 steps I want to take you through that will 100x your efficiency so you can crush your goals and get back more time into your day you'll not only get control of your time you'll learn how to use that momentum to take on your next big goal to help you do this I've created a list of the 10 most impactful things that any High achiever needs to dominate and you can download it for free by clicking the link in today's description alright my friend back to today's episode I'm gonna die 100 as of right now there is no other option but I don't understand people that don't want to live forever I actually think that's a it's the wrong way to view the world so I get that somebody May you may face the truth which is as of right now most people get so sedentary in their thinking that they calcify and I think that the reason because I've often thought why do humans die like what's the point the evolution came up with this solution because we could there are jellyfish that live forever effectively I mean if you die a traumatic death you die traumatic death but they go back to an embryonic State and they Revitalize and they just keep doing that for thousands of years and we don't why don't we as a species that has chosen culture as as like our thing we don't come pre-hardwired with everything about 50 the other 50 is total malleability and we've taken over everything so it's clearly an amazing strategy but for that to keep going you have to have a sense of renewal so I get why we die from an evolutionary standpoint it makes sense but I don't understand why people want to die that's the part where I'm like uh that's somebody who's not doing things right here and now for me the fact that I'm gonna die makes a lot of my life meaningful because if I was never gonna die I think that I would just feel like oh what's the point of doing this today I can just do it in 10 000 years like read Einstein's dreams okay this book this is one of those things the book says people fall into two camps there's a bunch of short stories All About Time and one of them is hey welcome to the world where nobody dies and everybody bifurcates into two kinds of people people that never do anything because it's always time to do it tomorrow and then people do everything because now all the things you've ever wanted to do you can do you can do now here is uh an insight into my mind I actually I say this not with pride this this has been a problem in my life and I'd be far more successful if this weren't true I do not like that you can be anything you want but not everything that that haunts me and I whatever trick of DNA I have that makes me curious and allows me to be nimble and to constantly change and evolve that thing also has given me this real difficulty saying I'm gonna do this one thing having to choose like one yeah I find that distressing in a way that makes me even now I'm like adjusting my posture it really bothers me and so but to bring it back to Einstein's dreams I very much fall into the camp of I would do everything because now I don't have to choose I have to do it sequentially but you can get good at everything that is does it give you a little bit of peace to think that maybe there are infinite parallel universes where you have done everything none whatsoever because I don't get to experience them in the same way because I for a long time fantasized about well I could upload my Consciousness yes but that's not me no that's my Consciousness your Consciousness can't do everything right so there was a movie about this where a guy is terminally ill and a company pulls them aside and says we can clone you including your memories all of that your family will never know are you willing to make the deal and so he's like yeah for my wife to not be sad for my you know six-year-old son to grow up or daughter I can remember to grow up with their father 100 I'll do it but then the day of like actually handing off happens and you realize oh that's not actually me I'm still dying so now this is I don't even get to go through the grieving process I don't get to say goodbye nothing you can't say a word and I was like yeah it there is no Solace offered by that whatsoever it's funny the different existential anxieties each of us has my main existential anxiety is that I am in a body like that to me has been the most difficult thing to accept yes since I broke my back when I was 19 and then I started having all these mental health issues I think when I had my accident and in the intense surgery I think part of me really thought that I was dead so you didn't have any of the the you say it's not quite disassociation but walking up to that line none of that before the accident zero interesting whoa walk people through that moment if you don't mind yeah absolutely the accident yes I have questions okay so the accident itself I was 19 on vacation with friends on Maui in Hawaii they're like these fit dudes are like we're gonna jump off this waterfall Jesse you want to do it I'm like yeah I'm cool like I'm not scared of anything jump off turns out one of my vertebraes explodes just by hitting the water wrong no rocks nothing vertebrae explodes I need to be flown back to Europe to have surgery I lay in the hospital bed for a week before the surgery happens because it was like a holiday or whatever in Switzerland when they take me to go to the operating room I literally thought I was gonna die because it's an eight-hour surgery that put metal rods drills metal rods into your spine are you effectively paralyzed at this point no no I'm fine you can move I can move but the problem is if I move and one of the pieces of vertebrae ruptures my spinal cord because there were 13 pieces like floating there then I'm paralyzed whoa so I couldn't I wasn't allowed to move so that was the scariest moment of my life really but then I wake up and I'm in horrible pain for a very long time but then I start having these episodes of just feeling like my sense of self fractures I could no longer locate myself like in my mind what does that mean imagine you're really scared of spiders like really really really scared of spiders I'm married to someone like that okay and I take a living tarantula and I glue it to your forehead and it's alive and you can't take it off yep and you just have to live like that sounds less than ideal that's how I felt about existing to me the fact that I was alive and then I had senses yeah that I had senses was the most terrifying thing I could ever imagine whoa yeah so that's what I was going through so to me like just existing was were you framing existence as suffering because you were in pain oh no I was way like it felt way more um ancestral than that like I wasn't even my Consciousness wasn't even like formed I felt fragmented it was like just my brain was like bugging like really deeply it felt like my brain in the very inside like the deepest ancestral part of my brain that's just aware that you exist I felt like that part was just not working so I'm walking around if I look at myself in the mirror I have a panic attack because I'm like what is this and I'm seeing my mind is in many many different places I look at myself is there any head trauma no I think it's just the stress that I was not able to move wow and I think part of myself thought I was really dying you know um so that became the thing I was the most scared about and it still happens like once in a while when I go through something very stressful like that thing comes back I'm like [ __ ] I'm in a body like this is so [ __ ] weird you know it's kind of like a different part of me I think maybe my Consciousness the one that's not really in the body and that goes back to the universe when you die like that part just being like whoa you just dropped the bombshell on us here so are you a duoist I don't know what that means a mind and body are two separate things or sorry the the spirit and the body are two separate things foreign I don't know if I framed it that way but I definitely feel like there are different parts of me and that they're not all one thing like I think dying is important for me because I want to be part of the fabric the energetic fabric of the universe and I think that happens through birth and Consciousness arises and you kind of like carry this little piece of the universe with you and then you die and you fall back into like a dolphin jumping you know you go up and back down to me that's kind of how I see my life but when the dolphin jumps back under the water it's still the dolphin yeah but it's now merged with the yeah but that's what I'm trying to get to do you feel like I feel like the dolphin would then dissolve okay yeah I feel like before I was born I was part of just the energetic universe and when my body will die I'll just be back part of the energetic universe so actually dying does not scare me and you don't think while alive that you're part of the energetic universe so that's the thing I'm working on being more aware of because to me being in a body feels very separated from the universe and so I have to remind myself like I'm actually floating in this Universal energetic soup and like it's okay Jessie like you're still part of the universe you're not this little isolated thing absolute reverse of what most people have it's like being dead freaks people out yeah it doesn't freak me out at all but being alive they're like word I know that is really interesting have you done psychedelics yeah well now you have to tell me so first of all I've only micro dosed so I've never had like a real experience but I am beyond curious so given that you have this tendency towards what word should I use because you don't say disassociated I call it splitting splitting perfect so given you have this tendency towards splitting I would think that would be exacerbated by psychedelics was it it depends on the dose on the context and not Ayahuasca but like acid mushrooms Etc okay it depends on the dose and for me for a long time psychedelics we're just gonna show me the parts of myself that was still broken like at the same time as this splitting happens I started having panic attacks and I became hyper aware of my breathing in my heart and I was like I'm breathing and I have a heartbeat oh my God it's so weird like literally like being in the body was so strange so I had to First go through the process of healing that fear and now I'm cautious to be honest like I only do them in specific settings usually ceremonial settings I take very little doses because I'm very like porous you know like things affect me very quickly but what I usually get from them is yeah you're in a body right now and that's okay you need to be more comfortable with this you know and and find the things in your life that make that more livable so I write music for example that's a really big outlet for me um I have to take very good care of my body and just make sure I'm healthy otherwise that's interesting so one tying um mental health concerns to diet I think is really important as somebody who struggled with anxiety massively and then finally realizing oh my God this is the vast majority of this is Diet related yeah that was absolutely a transformational breakthrough for me in fact Lisa was just on a live and I happen to be sitting next to her and she's telling somebody asked about hey I have this 18 year old anxiety what do I do she's like I've never struggled with anxiety but therapy can be really powerful so I write in the computer and make it as big as I can I'm like anxiety equals diet I'm like a hundred percent that person needs to figure out their diet absolutely not that they won't also maybe need therapy but I'm like the reason that we have this insane influx of anxiety now I promise you is instigated by diet it may not be the sole problem because I bet that social media doesn't help but it is the body and the Brain getting in a death Loop of trying to say hey there's a problem and then the brain tries to write a story and it goes oh well we've got that big test or that girl rejected us or whatever that's why I'm freaking out no it's what you're eating and if you get that in line things will get a lot better for me when I first was wearing a glucose monitor a week in I started having this splitting episode again I didn't know why and by the way for the better part of 10 years I didn't know why they were happening and when and what to do about them I was wearing macduco's monitor so while I'm splitting I scan what do I see massive glucose Spike from that moment on I was like oh maybe the way I'm living and how I'm eating is actually causing me to split over and over again and that's why I became so fascinated with glucose of all things because for me it was like a light bulb went off like oh there's something happening inside my body and my conscious brain creates these symptoms in these states maybe so tell me that something underneath is not you know right so that was the beginning so completely agree all right so going back to the psychedelics so your porous you take a low dose but you had hallucinations interesting but even like acid as well like I take 50 microbes that was called anything else I might consider it but acid just sounds [ __ ] terrible that's bad marketing I don't want to eat anything crazy LSD I guess yeah that's better so I text like I was yeah I take like 50 micrograms and I'm [ __ ] like 15 55 which is small but actually the problem that happened with me in psychedelics is that the first time I took any I didn't really know what I was doing and so I ended up taking LSD and mushrooms all the same time God I didn't know I didn't know anything about this stuff yeah see that's what I'm saying I would never yeah I think that was one of my problems that I didn't have enough of her like guard rail around this and I should have been like a bit more but hey what happened you know when I was younger I really wanted to be cool like I really wanted to be you know to do cool things that's why I jumped off the [ __ ] waterfall I didn't want to I was so scared but I wanted to be cool in front of my friends so anyway the psychedelics is interesting but to me most of my work as a human being has been to actually ground back into my body and into the Earth instead of trying to like split my Consciousness open yeah what do you mean by that I can't tell if you're like super woo-woo or not you have an interesting balance I'm Mega both so when you ground when you put your feet in your literal grounding yeah so like on the grass for example like what I did earlier outside your house so when you do this you're essentially connecting your nervous system to the Earth's nervous system yep and any excess electricity it's an electron transfer exactly and they excess electrons go into the ground and so you can rebalance your electricity this helps me a lot especially after I fly on a plane I'm I can feel my voltages all the people say that it's so weird but I have both Tom I have like both Mega scientific and also like I talk to the universe all the time I just close my eyes and I see stuff and I'm gonna have to explain that talking implies that there's a two-way conversation okay so you do you actually think words say words it's intuition I feel it so I think I think I speak to my higher self or something interesting and I my intuition is very strong and I try to listen to it and grow it you know my whole journey on glucose Revolution glucose God is like all this stuff I've built has been built on my intuition of you know when to do something what to do like everything everything even the fact that I'm here with you today I decide whose podcasts I come on based on my intuition when I get the email so that has served me well so I can you think you have to train your intuition yes okay I think so absolutely absolutely now do you do you see that as the universe or as your subconscious I see that as something that's the Universe I don't see that as something isolated way or a literal way poetic way I don't see that as something in my head interesting no it's not in my head it's a sort of dualism here it's not in my head so there's a higher self that exists outside of your body yes yes interesting that I'm connected to yeah so that to me sounds so I'm really trying to process through why I I have a repellent feeling when people do that so I really thought like why does it bother me so much I'm exploring this out loud I don't have a final answer yet but my thinking goes something like this we all have an opportunity to identify what is true and the things that are true if if you're aligned with what is true then you can more accurately move through the world the way that I normally say it but I found like a slight flaw in this the other day and so I'm trying to be I'm trying to find a better model for this but I have seen people suffer massively because they don't understand how the world actually works and when I say they don't understand how the world actually works they don't understand how um money Works how ascending in a job Works how their brain works how Diet Works and because they don't understand those things they suffer emotionally so some people will argue that there's there's no absolute I think there is one absolute that we ought as in a moral exercise everybody ought to do their best to minimize human suffering now you'll never be able to eliminate it but I think that that is the thing that we should strive towards that's the one thing we should all just agree like hey is the thing that you're doing is that increasing human suffering or decreasing human suffering that feels like a thing everyone should be able to get behind now I don't think there's any Utopias there's only trade-offs so now it's like okay you have to one look at the data so I I had a hypothesis I tried it did it actually reduce human suffering myself other people whatever so that which is true are the things where you go oh if I do that because it's in alignment with the way the world actually works then I will reduce suffering so take glucose hey maybe you want to eat cake and ice cream but sorry that's just not how nature worked out and so if you eat all of that you end up feeling bad so even though it's temporarily enjoyable it one to your point about inflammation it happens to attack the inside of your blood vessels which then also generates the bad cholesterol which then sticks to the bumps in your inflamed arteries and you die so it's like whether it should or not it does and so people that are aligned with the reality of glucose like hey maybe fiber shouldn't slow the absorption of glucose but it does and so aligning with dosing they just are true and you can believe them or not believe them we will almost certainly over time learn more about the mechanisms and realize we're only partly right right now and that there's a better truth to be something that is more accurate is probably the right way to think about it and so we'll refine refine refine and because your ability to understand the way that things actually work and thusly act in accordance and thusly reduce human suffering is why I push back on Wu because the the amount of times I see people that respond super positively to Wu it ends up moving their life backwards and from a human suffering standpoint and so it's like when it's making somebody's life better whether it's right or wrong I'm just like word wrong do your thing exactly but like when I see people like yeah they're moving in the wrong direction yeah and wufu's sake just as because you feel like that's going to solve all your problems like that's not the right way to go I completely agree with you and actually it's pretty painful even for me to think these things because it would be so much easier if I just align with what most people think or if I align with a specific religion like at least I would feel like I'm part of a community right but the reality is and I can't fight it my relationship to existence and why we're here is very personal and I can't align with what's true like it's true for me you know and I think at some point I've had to just lean into that because otherwise I was constantly you define what you mean by true for you so you say we have to agree on what's true no very much true doesn't give a [ __ ] what we agree on so what did you say we have to agree on what's right things either are useful or they're not so meaning if you believe in gravity your life is going to be a lot easier than if you don't like imagine for a second that I damaged the part of your brain that allowed you to understand your relationship with gravity and therefore like even you'll see in in puppies they understand ooh walk up to an edge I don't want to go over there oh yeah yeah so they have an instinctual understanding of like oh I can fall and I will get hurt or they've Fallen an inch and known oh that's an even farther but we get it right so you understand you don't know that it's gravity but you know if I step off the roof I'm gonna get hurt if that gets broken in fact there are people that can't feel pain they always Die Young because there's nothing that tells them don't step off that high space don't hold your hand on a burner because why not it doesn't [ __ ] hurt so when people are disconnected from from Effectiveness like pain is a way of aligning you to Effectiveness if you do this thing you will damage your body and then damaging your body you're more likely to die okay so all I'm saying is there are ways to behave that line up with things that will and this is the flaw that I found that will move you towards your goal so I'll give you an example Steve Jobs and I don't know the story well enough but it's it's directionally accurate was convinced that he could fight the cancer by eating fruit yeah and that's a bunch of [ __ ] sugar yeah and that hastened the decline of a person who I wish were still around so you get people who think that they're going to pray their cancer away and while I think that the mind is freakishly powerful and that in no way shape or form am I saying that the mind and aligning your mind and like telling you like let me tell you if I had cancer I'd be like envisioning my T cells going in and like killing the cancer I would pray I would laugh I would [ __ ] do everything but I would also look at like how do I create um a genetically specific treatment to me that has some scientific rigor that you know is is hopefully going to be even more effective so I would pull out the kitchen sink but my thing is we will find over time one of them actually works better than the other and to not continue to want to figure out what really works like if I hear somebody use the word Quantum and they mean magic I want to punch through the TV I'm like the [ __ ] like I get it or let's just throw AI at this it'll work you're not saying that but AI turns me on but okay I mean like the thing is Tom like my my personal relationship to whatever higher self or intuition is one of the main reasons that I've been able to achieve what I have achieved the fact that I felt when to do things that I felt which people to meet with people to talk to has been fundamental to me making useful stuff and helping people right everything from the design of the cover to the feeling I had when my agent reached out to me to what posts to do to how I react to emails I get from journalists or whatever to which people to call to but in the book to what kind of stories to do on Instagram like a lot of the stuff has been driven by my intuition I don't know what the [ __ ] that is but it works for me to tell you can I tell you what it is yeah tell me pattern recognition so there's a reason that your average seven-year-old is not going to be able to do that their brain isn't fully developed they don't know how to interpret the signals from their body and they just haven't done enough Cycles to be able to put things together so for instance I am inhumanly good at identifying who's going to be a prick and who's not what did you think of me when you first met me uh you are instantly warming no no you know better than that you are incredibly warming uh you know that you are I can tell in the way that you behave and so but the reason that I can do that is twofold one I probably have a genetic disposition that I can read micro Expressions maybe I'm also just better at when I see something I remember it for the next time so I know that there's part of it I have not earned at all but the other part of it is that I have spent 15 years more now almost 20 years interviewing people to hire and so I've seen thousands of people actually the literal number at this point is probably about 1600. I've seen 1600 people in an interview setting and then I got to watch that play out over they actually got hired was I right was I wrong and so that's why I asked you when you brought it up earlier I said you have to train intuition you said yes so all of my defenses go down recognition seems to be right I don't think it's the universe speaking to us but by the way I'm very open if it ends up being that the Universe really is speaking to us word like I don't care I don't have a dog in the fight I'm just saying like we want to figure out what is actually true maybe it's just different names you know for Me Maybe I call it my higher self or whatever but actually I could be like hey pattern recognition software in my brain like help me with this one like should I answer this email I don't care what we call it here's why I care what we call it and maybe I'm crazy but if you say to the people that listen to you who are all running experiments in their own lives hey guys this is intuition you have to train it you're going to pick an area and you're going to get good at this you're going to run tests and come up with a hypothesis about hey when my gut feels this way should I do this thing and now try it out have that hypothesis run and see what happens then people I think will be more aligned with what they actually need to do in order to get good at that thing if you're like hey you need to sit close your eyes and connect to your body now for me there was a period in my life where connecting to my body told me that something bad is happening at all times but that was actually from drinking monster yeah the energy drink and some people when they connect to themselves they just want to destroy themselves and destroy everything right the and by the way I don't actually talk about this nor do I give any advice on this topic because I'm still in the data Gathering phase so your view on this is actually really helpful because I know that in 10 years I'm going to want to go into mental health in one way or another and I'm trying to figure out like could I use to mental health when I'm doing to glucose which is find the latest signs turn it into easy tips and show you visually what impact it's having because people love seeing images and they believe images and so it's a good way to illustrate science and so I'm wondering like how do we measure for example nervous system state in a way that I can show you to be like hey when you shake after something stressful happened your nervous system calms down and that's better and you can see it like this and that's good for your mental health right but like the mental health phase is so complicated and I agree with you do you call it woo do you call it intuition do you call it stress do you call it nervous system like I don't even [ __ ] know glucose is much simpler it's like this is your blood sugar level it's much easier to understand like Mental Health and your brain a yes I think you will be able to have that impact you are when Lisa and I were first talking about you because we for people that don't overlap with us Lisa and I have interviewed you on the same day and so we were talking about you know what we'd read and all that and I was like man she's really good at taking complex ideas and making them accessible I've read two dozen books on glucose and yours really is for somebody that that wants like an actionable understanding of it it's money so you applying that same idea to mental health I think is incredible I also think that we're going to find that it's probably more related to diet environmental toxins and things like that than we want to believe not entirely but I think it's emotional processing like how do you metabolize emotions how do you move them you know how do you it's energy it's like voltage growing through your body and that's something I've had to deal with my you know the past 10 years because otherwise I get overwhelmed so I've had to learn to ground and to shake and to take old showers to train my nervous system to be more resilient Etc I think that's the direction I'm going to go into it like easy tips to make your nervous system more resilient so your mental health is more resident as well yeah that's really interesting what draws you so much to Mental Health my own suffering truly just because it was such a black box when I started developing those splitting episodes I was living in London and the people I was around you know my friends they were very cerebral and I felt really really really alone like I had nobody older to turn to until I moved to California and then I met people who were like yeah you went through a traumatic event stress is held in the body like let's move it you know shake like zebras shake after they were chased by a lion I knew nothing of that so I was holding I think so much stress in my body I didn't know what I was supposed to do I don't know I was supposed to put it somewhere I was clueless you know I was 19 like I've and so for 10 years I could never be alone could never sleep in a house by myself whoa why I don't understand that because being because existing was so scary and being alone made you aware of that yeah so I always had to be what is it about being around other people the funny thing is I get this so intimately safety uh I felt more calm it's like my brain just kind of went to that place when I was alone because if I was alone I'd be like my bedroom be like hey why are we in a body you know just like stupid [ __ ] and that would just come back up and I'd be like no and just being alone brought that back up I actually had to at some point sit with it and actually last year for the first time I came to LA in October of last year so exactly a year ago and I was like I'm gonna spend five weeks alone and that was like the biggest test of my life and I was able to do it but back 10 years ago I couldn't spend did you talk to anybody yeah yeah but I was I was living somewhere I never physically in the same space exactly and actually what has helped me so much in my stress of being alone is remembering that I'm not alone that there are people I love who also exist in this plane and they're also on this planet and so feeling like this connection has really soothed that stress because of my whole body weirdness thing I feel disconnected you know how I explained like before birth after death for me it's really easy to see that I'm just part of this soup as a human my challenge as Jesse as a human being is to remember that even if I'm in this body I'm still connected to the universe soup that to me is the biggest challenge so all my insecurities I think and my stresses have stemmed from there it's very interesting talk what do you think about the differences between men and women like I found myself very surprised when you were talking about people being cerebral and I don't take that as like a positive thing just people sort of locked in their head that feels inherently masculine to me in a way that I've never thought through so I'm just super curious I don't think so I think most people are completely disconnected from their bodies and to me that's what cerebral means like people who are not aware of how their body is doing what emotions are in themselves there's this word interoception which is like the the ability to introspect about your internal state so if I close my eyes right now like I feel okay like there's a bit of like adrenaline in my stomach like there's energy in my legs like I can feel everything you know and that took me a long time to be able to do before I was clueless so I was just hanging out with people who were in their early 20s who were studying who were just like partying and studying math I mean I didn't have teachers to turn to who were like let me explain to you your body holds stuff so if your brain does not feel good maybe you look at your body and then I did craniosacral therapy for the first time say that again craniosacral therapy so sacral uh so cranio is here sacrum is the base of your spine and so craniosacral therapy is literally you lay down and this person puts their hands under your head and doesn't move for an hour and that yeah and that puts your body in a state of safety where things can start coming out and processing so the first time I did it this person held my head like this and all of a sudden I started feeling in my legs the exact same pain that I felt when I woke up from my surgery intense burning in my sciatic nerves intense and then I started crying and crying it was just stuff in my body that needed to be moved you know and until you feel safe even touching your head do that it just made me feel safe and it gave my body the space to process what it needed to process that's how I see it all right here's going to be a super random thing this is one of the most earth-shattering things I've ever heard this changed my thinking about life no joke my mom did not mean it to be this deep but she gave me an incredible Insight that ended up influencing my marriage massively and she said uh so that you know women need to trust a man to have an orgasm and I was like what that was such a bizarre statement I was like trust and orgasm how could they possibly be related and so that was one of those where I was like wow so when you talk about someone putting their hands on your head and you feel safe that's such a foreign concept to me and I don't know if that's me and other guys would be like no Tom of course that's exactly what we feel or if it's like all guys in the world right now are tilting their head like a puppy going what that's really interesting I can't relate to that but that doesn't mean that it isn't fundamental and amazing we don't know [ __ ] man I can't tell you exactly why it works I think the people who practice it they kind of know that no matter who they are like if a stranger held your head like that would you still feel safe no I don't think so so this was someone you knew and trusted no she was a practitioner that I got introduced to um through a friend and then I did it for years actually like once a week you would just go and she would hold your head for an hour would you run through the same things or would it be different every time it's literally I have no idea sometimes I didn't feel anything sometimes something would come up and I would feel an emotion or something but most of the time I felt nothing it was just a place where I felt like I could finally let my nervous system just rest and in that state of rest of the nervous system stuff that was stuck that were stuck were able to come out and move through me you know do you meditate no it doesn't really work for me because what you're describing is exactly how I feel when I meditate other than that it comes out of me that I don't feel but the sense of like totally like letting go relaxation my but my nervous system for me it's the body so in order to get to that state meditation doesn't work I need to shake or stretch or ground you know that that works for me I think just my body is like really that's what needs to be calmed I think my my mind is okay it's just that like it's the body thing that you know when you're when you go through something stressful and you can lay down and um put your feet against a wall and lay down on the floor and just kind of bounce off the wall and that rocking soothes your nervous system and really flushes like stress out of your system those are the kinds of things I use a lot to move the emotion because I know that if I don't move them then I start splitting you know a couple days later so that's what I've learned so I'm actually doing pretty [ __ ] good now I understand really fascinating okay so uh obviously we have a massive diet approach uh I can't remember the the two words but cranial something yeah I mean that's just one thing I'm just trying to go through some of the things you do here I want to see if there are more uh I do shaking shaking I do grounding stretching definitely avoiding glucose spikes was the number one foundation for me I I Journal I sleep as much as I can I try not to drink alcohol um and I spend time with people that make me feel safe and peaceful and I sing that really helps me the vibration like oh my wife can't seem to save her life sings and loves it so much it is really interesting it's really interesting so you guys both need to move your bodies though in very different ways I need to still my body which is interesting I need to be in the dark eyes closed completely relaxed and and this is the one thing that it sounds like woo but there's almost certainly something to it you're like Dory guys no no no what whatever is true is true please understand that if tomorrow I realize that all of the things they're saying are accurate I will get behind them a thousand fold and be like I was incorrect it is only that I see people suffer when trying to chase that and it isn't adding up to anything and my gut instinct is simply that person has identified something that works for them but in the way they explain it they make it mystical yeah rather than grounding it in something that somebody else can experiment with to see if it works for me for meditation I can meditate in any posture any pose whatever but the one where I'm like if you'll let me cross my legs Indian style and rest my Palms like like this for people that are watching on my lap oh my God there's something about the energy circling I don't know but it feels so good and then if it's pitch black when I do it oh wow and if I really want to get to another level it's pitch black already outside and I can drape something like a t-shirt a really soft t-shirt over my face that is Heavenly Heavenly like that if I'm really stressed out that is a silver bullet it doesn't just help me it is a silver bullet it is unreal that's so fascinating if I'm really stressed out I need to spend an hour on a rug kind of like this one and just stretch every joint in my body and just like move in to whatever tightness I feel and really just like and that moves all the stress out of me interesting yeah this is just like Diet people have got to experiment for themselves because sitting the way that I sit but my wife does I know yeah this is in the same way that I think that all this glucose information people need to know this like it's just basic it's basic education to feel good to me this is the same level as drink water and get some sunlight like we need to know this I want to also help people learn all these really easy tips whether it's meditation and doing that whether it's you know breath work or whether it's shaking whatever like we need to show people that it's not scary and it's easy and there's a scientific reason that it works and then you can really find these tools that make you feel better that's what motivates me and I love that talk to me a little bit more about inflammation what is inflammation why is it so problematic and how do we reduce it so you know when you cut your hand or something your skin and then there's a little hole and then it gets red around the the hole like that's inflammation that's your body sending a bunch of stuff to help repair the cut so it's a state of alert it's a state of alert that your body goes into and it's usually very beneficial the problem arises when inflammation is chronic so constant and it's just not going anywhere that's chronic inflammation how do we end up there so there's a few different Pathways but what I want to say is that today three out of five people in the world will die of an inflammation-based disease like heart disease heart disease cancer yeah cancer is information based heart disease Alzheimer's cancer type 2 diabetes like they all have a massive inflammatory component and for the brain inflammation is also something that probably drives a lot of mental health symptoms right because your brain is full of cells that are full of mitochondria that are very sensitive to all the stuff that can happen to them so inflammation lots of different things that can drive it I mean um from not exercising to smoking to alcohol whatever but in the context of food what happens is that if you have big glucose and fructose spikes as I mentioned like your mitochondria become overwhelmed they create reactive oxygen species and the free radicals and then those lead to inflammation too much glycation also leads to inflammation too much insulin also drives inflammation so it's just a it's just like a a big concerto of lots of stuff that drive out inflammation stress drives up inflammation everything drives up inflammation so the more you can reduce it the better off you'll be and oftentimes it's just simple things exercise reduces inflammation that's good enough sleep reduces inflammation avoiding glucose Spike reduces inflammation etc etc yeah this is one of those things that when I watch people struggle suffer whatever it really does come down to a few simple things that you can do that now because I interview so many people just seems so self-evident but then I'll speak to people close to me and they're just like wait what that has that impact um like what you were saying about ancestral fruit it's like guys in Apple today is not the same as an apple you know 50 000 years ago and when we begin to understand all these little insults and things that we do to our body but if you want to like really help yourself it's get plenty of sleep savory breakfast Savory veggies first get that fiber moving after eating no sugar in an empty stomach some vinegar if you feel like it if it floats your boat that's that'll get you a long way because if you start with a diet approach with these easy things then your sleep gets better right so you can't just say like okay I'm gonna sleep more sometimes you just can't sleep because you wake up you have a hard time falling asleep and if you go the glucose angle a lot of things fall into place it's a really good place to start you know that's what it is it's a really really good easy gentle enjoyable place to start where you will feel the effects immediately that's why it's so powerful one thing I want to get back to is fat so I am very concerned about people that store fat I'm also worried about people that can't store fats because of you actually a lot you know fat actually also is inflammatory exactly exactly yeah but having fat itself becomes inflammatory so thinking of fat as an organ yes so how one do you agree that thinking of fat as an organ is the right way to think about it meaning that it it will produce hormones and that thusly that organ producing hormones affects your body and can make it like fat protects itself it doesn't want to be broken down it wants to resist being burned and if it resists being burned and it's inflammatory as you begin to pack it on and you even mentioned earlier that there are some people that they're never burning fat they have so much insulin in their system which is there because of the glucose that they you can't burn fat if you have elevated insulin levels which means super hungry and hungry and hungry even though you have all these reserves right you know and that's a vicious cycle and then it [ __ ] up your hunger hormones and you're hungry all the time but you have all these reserves uh do I agree fatness is an organ I don't really like have a strong opinion about the wording I agree that fat is something that has an impact for sure I find it unfortunate that there's so much stigma around it and shame and all this kind of you know around having it yeah this whole industry built on the fact that you know if you have cellulites on your legs like you're not worthy of a woman it's like what the [ __ ] are you talking about guys you know this whole thing about cellulite being bad was invented in the 70s by a magazine they were like what's the next thing we can make women feel really bad about and they were like oh what about those little dimples women get on their legs and they were like cellulite if you have it you're not sexy so anyway the whole industry around it is really [ __ ] up is it better to have less fat for your health yes of course but I don't like going after fattening if you're fat it's bad you should do something about it because I know what it's like to be on the receiving end of diet culture and all the shame surrounding it so it's not because you lose fat that you're gonna feel happier and you know it's a side effect you know weight loss is good as a side effect but I think the better way to go about it is to think about health and then as a consequence fat loss happens yeah I sort of agree so here's my concern nature has certain results on the brain so the brain as a result of evolution for whatever reason one being lean feels good yeah now I Won't Say I'm not going to push to skinny women should absolutely carry more fat you have to be very careful because you can lose your period if you get too lean so this is not a I'm not saying oh people should be way fish or anything like that but when you're in what from an evolutionary standpoint would be a quote unquote healthy weight meaning literally From the Inside Out not the outside in but that you're a healthy weight from the inside out uh you're going to feel better yeah I don't want people to feel it's a moral decision because it's not like you are not a better person if you lose weight but you will feel better from just the going back to my thing about what is true it is true that as you get your um your fat in order it will you'll have a better hormonal profile which will make you feel better you will have lower inflammation you'll have more flexible metabolism there is a thousand things that are going to be going right for you that are going to make you feel better I agree with you I think the only thing is some people go to a very unhealthy extremes and follow like detox diets and Shake stuff just to lose weight and that's really what I'm against the industry around shame you can get into a death spiral there is no doubt no and so it's just how you get at it it's not coming from shame it's coming from desire yeah and look I am well aware that people can get into really dark places pursuing that but I think they're already in a dark place and that just becomes the way that it manifests not that that thing itself is the cause yeah now man trust me when I say I'm not downplaying the Mental Health crisis that I think we're going through right now uh that I think is wildly exacerbated by social media are the fake body filters and stuff and I have a half sister and she's 16 and just like seeing the world that she's growing up in and all the Social Media stuff and how she even filters her own face like I'm posting stuff it's just like it's so toxic man it's really that [ __ ] is scary it is and I'm not sure what to make that because I am in love with Virtual Worlds and being able to build a virtual identity but I'm in love with it because I know how to use it in a way that doesn't become problematic like an adult I am an adult I don't know that does inoculate me in in some ways for sure for sure in fact I don't know why I'm downplaying that that's huge and I am very glad that I did not have social media as a kid that should terrifies me it's one of the reasons I'm very glad I don't have children uh but yeah so I'm super excited about what the future brings in fact that before we started rolling I told you I saw this Tech demo today that was [ __ ] unbelievable and so that kind of stuff gets me so hyphy about where we're going but at the same time I know how quickly people can get a deranged relationship with themselves technology instant access to the world's opinions it it's tough It's a lot but then again everything I've built I basically built on the back of Instagram if I didn't have Instagram to start my glucose goddess account three years ago I wouldn't be here with you today to me it gave it gave me first of all feedback during three years daily feedback from the community telling me what they like what they didn't like what's okay what's triggering like I've just built my message and my content based on just constant feedback I built my content like I used to build products in Silicon Valley with constant user feedback right and Instagram if that didn't exist it just wouldn't happen so there's amazing sides to it but also I decided early on to not post any of my personal life on Instagram people don't know who my friends are you know where I live like it's just completely separate because otherwise I think it can get very very dangerous there's so much hate and stuff going on on there I've projected myself crazy I can already tell you right now based on things I've said you shouldn't read the comments on this video because yeah I'm not going to because I used to I used to have a Google Alerts that would send me another every time my name pops up on the internet and Tom I thought that it was my job I was like I need to see I need to feel this pain it's part of my progress and I at the end of the day I was like actually yeah like no yeah it's too much yeah but I don't read the comments anymore but getting getting some feedback is useful but getting really unfiltered feedback is rough it's super I don't know that it's very helpful no and so I am simultaneously like you everything we've done at impact theory is a result of social media I could not be more grateful for it and the positive people I have encountered through social media I'm very careful how I curate my feed um but at the same time wow is there an underbelly that is terrifying and people can be so mean it's crazy and look I I try to remember if you're throwing that kind of Darkness into the world you're in such a gnarly place I have never once put out like a negative comment into the world I'm like why would you do that like that's just that's Dark Energy I don't want to be in that energy long enough to type it exactly let alone know how it's going to end up impacting somebody's day that's so gross but that [ __ ] is real man it is real it is real now I don't know about your Silicon Valley exploits oh I only know about the glucose goddess okay so tell me about it so before actually I first wore a glucose monitor three years ago four years ago because I was working in Silicon Valley and we were testing a bunch of new devices so I worked at 23 on me for five years oh wow yeah I so to go take you back so break my back I'm in London I'm doing a mathematics Underground grad degree break my back I'm like okay I want to go into health and understand what the [ __ ] this thing is so I study biochemistry in grad school and then I decide I want to go to Silicon Valley because that's where the Forefront of health is in my mind I was like Health Tech is happening there so I fall in love with 23andMe I beg them for a job they gave me an internship and I ended up staying there for five years and leading all of the sort of cutting-edge like Health stuff we were doing in terms of integrating new data sources turning genetic results into action for people translating science into understandable things understanding how you build a product how you work with designers Engineers how you you know how you prioritize features how you get user feedback I mean my time there really gave me an incredibly solid base from which to then build my glucose project it was amazing I had the best time and now you're full-time oh yeah to health it's been two years so two years ago I left 23andMe I actually went back last week to give a talk it was amazing so two years ago I left um to dedicate myself full-time to glucose and when I first left because I was in Silicon Valley and when you're in that environment whatever idea you have people are like start a company raise a million dollars make a tech product so I kind of was being sucked into that um mindset of like okay I guess I have to build a tech company thankfully my Intuition or my pattern recognition software or whatever kept telling me like I just don't want to raise money like raising money feels really not like what we should be doing so after playing with this idea for six months I decided no I'm going to focus on content and then a couple weeks later the woman who's now my agent saw my Instagram and said hey I think you should write a book and I want to help you and fast forward two years later you know I went from when she met me I had like 10 000 followers so I'm from 10 000 to you know over 1 million now this book has sold over half a million copies in four months damn throughout the world 40 languages is being translated into congratulations that's amazing uh number one bestseller in six countries now so yeah came a long way it feels like way more than three years ago then I started yeah it's very impressive thanks Tom I know what it takes to build something like that Jesse thank you so much for coming on where can people follow you uh Instagram at glucose goddess and check out glucose Revolution my little baby that I made with a lot of love and care and knowledge it's it really is amazing it's a fantastic book all right everybody if you haven't already be sure to subscribe and until next time my friends be legendary take care peace if you want to learn how to reduce inflammation and live until you're 105 click here now that our epidemic of Alzheimer's and Parkinson's and memory loss is laid at the feet of

Channel: Tom Bilyeu

Views: 632,665

Keywords: Tom Bilyeu, Impact Theory, ImpactTheory, TomBilyeu, Inside Quest, InsideQuest, Tom Bilyou, Theory Impact, motivation, inspiration, talk show, interview, motivational speech, Jessie Inchauspi, Glucose Revolution, Health Theory, Conversations with Tom, health tips, diet tips, glucose spikes, sugar spikes, continuous glucose monitor, CGM, fiber, apple cider vinegar, ACV, carbs, low carb, fat loss, losing fat, glucose goddess, how to lower glucose, health hacks

Id: FKrCe9fHsSc

Length: 105min 2sec (6302 seconds)

Published: Tue Jan 24 2023