Lecture Notes

Introduction

• Topic: Impact of glucose on health
• Speaker: Jessie Inchaospe, biochemist and best-selling author
• Focus: Nutrition and glucose management

Key Points About Glucose

• 80% of the population experiences glucose spikes daily
• Glucose spikes can lead to various health issues: mental health, acne, aging, infertility, PCOS
• Toxic food landscape: high in sugar and starches
• Misconception of "good sugar" in fruits
• Glucose from fruit smoothies is similar to that in chocolate cake

Glucose Management Hacks

1. Savory Breakfast: Avoid glucose spikes by starting the day with protein-rich foods.
2. Vinegar: 1 tablespoon diluted in water before meals to reduce glucose spikes by up to 30%.
3. Veggie Starters: Start meals with vegetables to slow glucose absorption.
4. Movement After Meals: Engage in physical activity post-meal to use glucose effectively.

The Role of Muscles in Glucose Management

• More muscle mass helps manage glucose better.
• Factors affecting glucose response include muscle mass, hydration, stress, microbiome, genetics, menstrual cycle, and sleep quality.

Surprising Foods and Glucose

• Grapes and honey cause unexpected glucose spikes.
• Tropical fruits like bananas and mangoes are high in sugar.
• Whole fruits are better than juices or smoothies due to fiber content.

Effects of Glucose Spikes

1. Mitochondrial Stress: Overloading mitochondria with glucose reduces energy production.
2. Glycation and Aging: Increases aging process, affects skin and internal organs.
3. Insulin Release: Leads to fat storage and insulin resistance, contributing to type 2 diabetes.

Impact on Mental Health and Lifestyle

• Glucose spikes affect brain function, mood, and energy levels.
• Managing glucose leads to better mental clarity and less fatigue.

Glucose and Hormones

• High glucose and insulin levels linked to infertility, especially PCOS.
• Insulin resistance leads to hormonal imbalances, affecting testosterone and estrogen levels.

Cultural and Systemic Issues

• Globalization and access to sugary foods have increased health issues worldwide.
• Need for systemic change in food policies and education.

Continuous Glucose Monitors

• Useful for tracking food impact on glucose levels.
• Provide insights into individual food responses.

Personal Stories and Impact

• Success stories of individuals reversing health issues with glucose management.
• Importance of knowledge and empowerment in maintaining health.

Closing Thoughts

• Importance of education and policy changes to improve public health.
• Encouragement to adopt healthier eating habits to manage glucose levels effectively.