Notes on Quick Brain Podcast Episode with Jessie Incho-Spey

Introduction

• Topic: Blood sugar and brain power
• Host: Jim Quick
• Guest: Jessie Incho-Spey (Glucose Goddess)
• Background: Jessie is a biochemist with experience in genetics and health tech.
• Purpose: Discuss eating hacks for greater cognitive performance.

Importance of Glucose

• Glucose Definition: Body's primary source of energy for all cells (brain, fingers, toes).
• Sources of Glucose: Starches (bread, pasta, rice) and sugars (fruits, sweets).
• Common Misconception: Eating excessive starches and sugars for maximum energy leads to problems.

Problems with Glucose Levels

• Glucose Spikes: Rapid increase in blood glucose after consuming high starch/sugar meals.
  • Results in mood swings, brain fog, irritability, and fatigue.
  • Long-term glucose rollercoaster linked to Alzheimer’s disease.

Solutions for Steady Glucose Levels

Jessie’s 4-Week Method

1. Week One: Savory Breakfast

   • Replace sweet breakfasts (cereals, pancakes) with savory options (protein-rich meals).
   • Benefit: Provides steady energy, enhances concentration and mood.

2. Week Two: Vinegar Before Meals

   • Drink 1 tablespoon of vinegar mixed with water before one meal a day.
   • Benefit: Slows glucose breakdown, reducing glucose spikes.
   • Alternatives: Lemon juice can be used if vinegar is not preferred.

3. Week Three: Veggie Starters

   • Eat a plate of vegetables before meals.
   • Benefit: Fiber in veggies creates a protective mesh in the intestines, slowing glucose absorption.
   • Recommendation: Mix vinegar dressing with the veggie starter for added benefit.

4. Week Four: Muscle Movement

   • Engage in 10 minutes of movement after one meal (walking, dancing, etc.).
   • Benefit: Muscle contractions help absorb glucose, reducing spikes.

Additional Insights

• Order of Food Intake: Eat veggies first, followed by proteins/fats, and finish with carbs/sugars to minimize glucose spikes.
• Mindfulness During Eating: Importance of being in a relaxed state while eating (rest and digest mode).
• Adaptability: Hacks are suitable for various dietary preferences (vegan, keto, etc.).

Conclusion

• Behavioral Change: Simple, actionable steps that can improve health without restrictive diets.
• Cultural Practices: Many principles align with traditional eating practices (e.g., antipasti in Italy).
• Call to Action: Encourage audience to implement the hacks and observe changes in energy levels and mood.
• Book References: "Glucose Revolution" and "The Glucose Goddess Method" by Jessie Incho-Spey.