Lecture Notes on Glucose Management and Health

Introduction

• Discussion led by Jessie Inchaospe, a biochemist and author, known as the "glucose goddess."
• Focus on nutrition, glucose management, and its impact on health.

Key Health Issues Related to Glucose

• 80% of people experience daily glucose spikes.
• Associated problems: mental health issues, acne, accelerated aging, infertility, and PCOS (polycystic ovary syndrome).
• Current food landscape dominated by sugar and starches, which consist of glucose molecules.

Clarifying Sugar Types

• No such thing as good sugar: All sugars affect the body similarly, regardless of the source (e.g., fruit smoothies vs. chocolate cake).
• Supermarket fruits are not natural due to human breeding for sweetness.
• Surprising food impacts: Some foods thought to be healthy may cause glucose spikes (e.g., grapes, honey).

Four Hacks to Manage Glucose Spikes

1. Savory Breakfast: Start your day with protein (e.g., eggs, meat) and healthy fats, avoiding sugary items.
2. Vinegar Consumption: Take one tablespoon of vinegar in a glass of water before meals to reduce glucose spikes by up to 30%.
3. Veggie Starters: Begin meals with vegetables to slow glucose absorption due to fiber content.
4. Movement After Eating: Engage in light physical activity after meals to help absorb glucose more effectively.

Experiment Results

• Jessie conducted a 2,700-person pilot experiment to test the hacks.
• Findings: 90% reduced cravings, improved energy levels, and 40% of participants lost weight without restriction.

Additional Hacks (Summary)

• Eat in the right order: Veggies first, followed by proteins/fats, then starches/sugars to minimize glucose spikes.
• Clothe carbohydrates: Always pair carb-rich foods with proteins or fats to avoid rapid glucose spikes.
• Savory snacks: Choose savory options rather than sweet snacks to maintain stable glucose levels.
• Fruit consumption: Only eat whole fruits; avoid juices or smoothies that lack fiber.

Mental Health Connection

• Glucose spikes linked to increased risk of mental health issues, including depression.
• Importance of stable glucose levels for cognitive function and emotional wellbeing.

Menopause and Glucose

• Women experience increased glucose response during menopause.
• Managing glucose levels can alleviate some menopause symptoms.

Closing Thoughts

• The importance of knowledge about glucose management and its effects on health.
• Encouragement to adopt simple hacks to improve overall health without drastic changes to lifestyle.
• Recognition of societal changes needed to address food quality and health outcomes.