Stop trying to lose weight. Do this instead. (Secrets from a Biochemist) | Episode 16 of 18
Summary
TLDRDieses Video-Skript behandelt die Verbindung zwischen Blutzuckerspiegel und Gewichtsverlust. Die Wichtigkeit des Fettbrennens liegt nicht nur in dem Gewichtsverlust, sondern in der metabolischen Flexibilität, was bedeutet, dass der Körper leicht zwischen dem Brennen von Glukose und Fett umschalten kann. Durch die Stabilisierung des Blutzuckerspiegels werden Heißhunger und Verlangen reduziert, was zu einem gesünderen Leben und oft zu einem unerwünschten Nebeneffekt des Gewichtsverlusts führt. Die Autorin betont die Nachhaltigkeit und die Bedeutung gesunder Gewohnheiten, die in das tägliche Leben integriert werden können, anstatt auf kurzfristige, extreme Diäten zu bestehen.
Takeaways
- 🔍 Die Hauptbotin des Skripts ist, dass das Verbrennen von Fett nicht nur wegen des Gewichtsverlusts wichtig ist, sondern weil es eine Anzeichen für eine metabolische Flexibilität ist.
- 🌱 Die Glucose-Göttin-Methode zielt darauf ab, den Blutzuckerspiegel zu stabilisieren, um eine bessere Gesundheit, weniger Verlangen und geringere Hungergefühle zu fördern.
- 📚 Die Autorin betont, dass das Verständnis und die Stabilisierung des Blutzuckerspiegels für die Gesundheit wichtiger sind als der Fokus auf Gewichtsverlust.
- 🍬 Stabilisierte Blutzuckerspiegel führen zu einer Verringerung von Verlangen und Hunger, da die Hormone, die diese kontrollieren, nicht extreme Schwankungen zeigen.
- 🚫 Der Autor warnt vor sogenannten 'Diätkultur' und nicht nachhaltigen, extremen Diäten, die zu gesundheitlichen Problemen führen können.
- 💊 Die Einnahme von Anti-Spike-Formel-Kapseln kann den Blutzuckeranstieg nach dem Essen von Kohlenhydraten um bis zu 40% reduzieren.
- 🍎 Die Glucose-Göttin-Methode ist keine Diät, sondern eine Sammlung von Prinzipien, die man, wann immer es einfach ist, umsetzen sollte.
- 🚶♀️ Eine der empfohlenen Methoden ist, nach dem Essen zu gehen, um den Blutzuckeranstieg zu regulieren.
- 📈 Die Ergebnisse einer Umfrage mit 2.700 Teilnehmern zeigen, dass die Methode zu einer Verringerung des Hungers, der Verlangen und einer Steigerung der Energie führte.
- 📊 38% der Teilnehmer, die Gewicht verlieren wollten, haben in den vier Wochen Gewicht verloren, was zeigt, dass die Methode effektiv ist.
- 🌟 Die Hauptbotschaft ist, dass durch die Verbesserung der allgemeinen Gesundheit und die Stabilisierung des Blutzuckerspiegels oft auch ein Gewichtsverlust als Nebeneffekt eintritt.
Q & A
Was ist der Hauptgrund, warum Fettverbrennung wichtig ist?
-Fettverbrennung ist wichtig, weil es zeigt, dass man metabolisch flexibel ist und zwischen dem Brennstoffwechsel von Glukose und Fett wechseln kann, ohne Gewicht zu verlieren.
Was ist das Ziel von Jesses Podcast 'Glucose Goddess Show'?
-Das Ziel ist es, den Zuhörern zu helfen, ihre Glukosespiegel zu verstehen und zu stabilisieren, um ein besseres allgemeines Gesundheitsniveau zu erreichen.
Warum haben Veröffentlichungen von Jesses Buch 2022 den Schwerpunkt auf Gewichtsverlust gesetzt?
-Die Veröffentlichungen haben den Schwerpunkt auf Gewichtsverlust gesetzt, weil die Verlage wussten, dass dies Verkäufe anträgt und die Diätindustrie riesig ist.
Was geschieht, wenn wir unsere Blutzuckerspiegel stabil halten?
-Wenn wir unsere Blutzuckerspiegel stabil halten, reduzieren sich Heißhunger und Verlangen,因为我们的饥饿hormone GIN und Leptin stabil sind und nicht ständig extreme Schwankungen zeigen.
Wie hilft eine stabile Glukosekurve dem Körper, Fett zu verbrennen?
-Eine stabile Glukosekurve reduziert den Insulinspiegel im Körper, was dem Körper erlaubt, mehr Fett als Brennstoff zu verbrennen und metabolisch flexibel zu bleiben.
Was ist die Hauptbotschaft hinter Jesses 'Anti-Spike Formula'?
-Das 'Anti-Spike Formula' ist ein Nahrungsergänzungsmittel, das vor einem Mahlzeit die Glukosespritze von Kohlenhydraten um bis zu 40% reduzieren kann.
Was sind die Prinzipien hinter der 'Glukosegöttin Methode'?
-Die Methode basiert auf vier wichtigen Prinzipien: einer herzhaften Frühstück, Essig, Gemüse-Vorspeisen und Bewegung nach dem Essen, die man einer Woche nach der anderen in das Leben integriert.
Wie hat die 'Glukosegöttin Methode' in der Praxis funktioniert?
-Die Methode wurde von 2.700 Personen aus der Community getestet, die Feedback und Daten zur Wirksamkeit der Methode lieferten. Die Ergebnisse zeigten, dass die meisten Teilnehmer weniger hungrig waren, ihre Verlangen reduzierten und mehr Energie hatten.
Was ist die Hauptempfehlung von Jesse gegenüber den sogenannten 'Verrückten Diäten'?
-Jesse rät davon ab,严格的饮食 zu folgen, die schnelles Gewichtsverlust versprechen, da sie oft nicht nachhaltig sind und gesundheitsschädlich sein können.
Wie unterscheidet sich Jesses Ansatz von dem der 'Diätkultur'?
-Jesses Ansatz konzentriert sich darauf, den Körper zu verstehen und gesunde Gewohnheiten aufzubauen, anstatt auf die schnelle und extreme Gewichtsreduktion durch restriktive Diäten.
Was ist das Ziel hinter Jesses Buch 'Glucose Goddess Method'?
-Das Ziel des Buches ist es, die Leser durch die Einführung von vier einfachen Hacks und Rezepten in ihre Lebensweise zu führen, um ihre Gesundheit zu verbessern und dabei auch Fett zu verbrennen und Gewicht zu verlieren.
Outlines
🔥 Verbrennung von Fett als Brennstoff: Wichtigkeit und Auswirkungen
Dieses Absatz thematisiert die Bedeutung des Fettstoffwechsels nicht nur für das Abnehmen, sondern vor allem für die metabolische Flexibilität des Körpers. Es wird betont, dass das Fettbrennen ein Zeichen für eine gesunde, flexible Stoffwechselfunktion ist, die es dem Körper ermöglicht, zwischen dem Verbrennen von Glukose aus der Nahrung und dem Verbrennen von Fett zu wechseln. Die Sprecherin, eine Biochemikerin, betont, dass das Steigern der Glukosestabilität das Verlangen nach ungesundem Essen verringert, den Hunger reduziert und die Insulinspiegel senkt, was wiederum das Fettbrennen fördert. Sie lehnt die Vermarktung von Abnehmprodukten und -methoden ab und setzt stattdessen auf nachhaltige, gesunde Strategien, um den Glukosespiegel zu stabilisieren.
🌱 Die Bedeutung einer gesunden Ernährung und Ablehnung von的饮食文化
In diesem Absatz wird auf die Ablehnung von的饮食文化 ('Diätkultur' im Originaltext, was aber ins Deutsche als 'Diät-Kultur' übersetzt werden sollte) und extreme Diätmethoden hingewiesen. Die Sprecherin plädiert für eine nachhaltige und gesunde Ernährung, die auf einfachen, alltagstauglichen Tipps beruht, die in das Leben integriert werden können. Sie betont, dass die von ihr vorgeschlagenen 'Hacks' nicht einschränkend sind und keine Nahrungsmittel ausschließen oder Kalorien zählen lassen. Stattdessen sollen die Empfehlungen dazu beitragen, ein gesünderes Leben zu führen, indem man z.B. mit Gemüse zu beginnen, süßes Essen nach dem Hauptgericht zu konsumieren und nach dem Essen spazieren zu gehen. Die Sprecherin teilt auch mit, dass sie ein Nahrungsergänzungsmittel namens 'Anti-Spike Formula' entwickelt hat, das den Glukoseanstieg nach dem Essen verringert.
📈 Ergebnisse einer Studie zur Glukose-Steuerung und Gewichtsverlust
Dieser Absatz präsentiert die Ergebnisse einer Studie, an der 2.700 Personen teilgenommen haben, die die von der Sprecherin vorgestellte Methode ausprobiert haben. Die Ergebnisse zeigen, dass 90% der Teilnehmer weniger hungrig wurden, 89% ihre Verlangen nach Zucker reduzierten und 77% mehr Energie hatten. Ein besonderer Fokus liegt auf den Ergebnissen für diejenigen, die an Gewichtsverlust interessiert waren: 38% dieser Personen verloren tatsächlich Gewicht. Die Sprecherin betont, dass diese Ergebnisse das Konzept der metabolischen Flexibilität und die nachhaltige Umsetzung gesunder Ernährungshacks belegen, die nicht auf schnelle, extreme Veränderungen abzielen, sondern auf eine dauerhafte Verbesserung der Gesundheit und Lebensqualität.
Mindmap
Keywords
💡Fett Brennung
💡Glukosespiegel
💡Metabolische Flexibilität
💡Insulin
💡Gesundheitsfördernd
💡Verlangen
💡Gesundheitsmethode
💡Diätindustrie
💡Nahrungsmittelkeime
💡Gesunde Gewohnheiten
💡Glukose-Göttin-Methode
Highlights
Fat burning is important for metabolic flexibility, not just for weight loss.
Understanding and steadying glucose levels is key for overall health and well-being.
Weight loss is often a byproduct of a healthy lifestyle rather than the primary goal.
Cravings reduce when blood sugar levels are steady, preventing glucose roller coasters.
Steady glucose levels lead to reduced hunger due to balanced hunger hormones.
Reduced insulin levels from steady glucose allow the body to burn fat more effectively.
Metabolic flexibility enables the body to switch between glucose and fat for fuel.
The glucose goddess method focuses on steadying glucose levels for health, not just weight loss.
Diet culture often promotes unsustainable and unhealthy habits for quick weight loss.
The glucose goddess method includes 10 key principles for a healthy lifestyle.
The method encourages sustainable habits that can be easily incorporated into daily life.
The glucose goddess method was tested with 2,700 people, showing significant health improvements.
Participants reported less hunger, reduced cravings, and more energy after following the method.
38% of participants who wanted to lose weight successfully did so within four weeks.
The method promotes a clear mind, energy, and freedom from sugar addiction as primary benefits.
The glucose goddess method is not a diet but a lifestyle approach to health and wellness.
Transcripts
the reason that fat burning is important is not because it's going to make you lose weight it's
because if you're able to burn fat for fuel it means that you are metabolically [Music]
flexible hello angels and welcome to the glucose goddess show I'm just
inate a biochemist obsessed with helping you understand your body
steady your glucose levels so that you can feel amazing so today's episode is
going to focus on how glucose levels and weight loss are connected so let's get to
it weight loss is a big topic and it sells for the little story when I wrote my first book
in 2022 even though my focus was never to help people lose weight my Publishers wanted me to put
weight loss or lose weight on the cover because they know that it sells and that's because the
diet industry is massive and many companies make billions of dollars every year selling
your products to make you lose weight now for me helping you understand your glucose levels and
steadying your glucose levels is 100% for Health First it's so that your organs work well your
cells are full of energy so that your brain is clear you don't have any Cravings you feel amazing
and your long-term health is also protected but I often get the question Jesse if I follow the hacks
will I lose weight and the answer is probably actually so let me explain to you why that is
the case I teach you things that are going to help you flatten your glucose levels so keep your blood
sugar nice and steady now a few things happen when we keep our blood sugar nice and steady firstly
our Cravings reduce and that's because when we are on a glucose roller coaster after every glucose by
there is a glucose dip and this dip activates the craving Center in our brain that tells us to go
find some cookies some chocolate some chips and to eat them so when we stady our glucose levels
those Cravings diminish second when we study our glucose levels our hunger reduces that's because
we're eating nice sating protein in the morning because our hunger hormones gin and leptin are
nice and steady and not doing crazy crazy swings all the time so we tend to be just less hungry
generally and we feel like we're less victims to all the food around us so we can go for hours
without eating and this doesn't cause too much of an issue and that's because of Reason number three
so reason number three that steadying your glucose levels can often lead to weight loss is because
when we steady our glucose levels we are also reducing the amount of insulin in our body insulin
is a hormone that gets sent out by our pancreas to grab any excess glucose during a glucose bike
and store it away and this is very good and very helpful but there's a little bit of a catch when
there's a lot of insulin in our body our body is told to not burn fat so when there's High insulin
there's no fat burning and this fat burning thing which you probably have seen on the cover
of dozens of magazine the reason that fat burning is important is not because it's going to make you
lose weight it's because if you're able to burn fat for fuel it means that you are metabolically
flexible that means that you can easily switch between burning glucose for fuel glucose from a
recent meal you just had to burning fat for fuel and it is very important that your body can do
both and can switch between one and the other people who are not very metabolically flexible
so who rely mostly on glucose for fuel all the time they are hungry every 2 hours they get what's
called low blood sugar and if their meals are delayed or if they don't have a snack with them in
their car they can get really shaky and nauseous that's because their body does not know does not
have the muscle the memory The Habit the capacity to switch to burning fat for fuel so when we study
our glucose levels we also reduce how much insulin is present in the body this allows us to burn more
fat for fuel to be more metabolically flexible and it helps us just feel better and go about our day
without thinking every 2 hours what am I going to eat next before I get too shaky so in that sense
being able to burn fat is incredibly incredibly helpful and important and healthy now if you
take those three things combined the reduction in Cravings the reduction in hunger and the increase
in burning fat for fuel yes when we flatten our glucose curves that often also leads to some fat
loss on the body but this fat loss is something that is a consequence of all of these other health
promoting situations going on hey really quickly if you can't always do my food hacks and you want
to eat the carbs that you love with less impact on your glucose levels I created a capsule just for
that it's called anti-spike formula you take two before a meal it cuts the glucose Spike of carbs
by up to 40% 100% made out of plants and tested by over 25 clinical trials link is in the description
okay back to the episode so what I see in my readers is that they tell me you know they've
been on diets their whole life and then they've done all the crazy extreme stuff they gain all
the weight back they're miserable they tried cutting out entire food groups at a time and
that's diet culture that's not where we want to go that is absolutely not what I would ever
recommend and I think if your main focus is losing weight at all cost as quickly as possible that
often leads to very unhealthy habits that are not sustainable and that can actually
be worse for your health and cause damage so do not succumb to any of the crazy diets promising
you fast 10 pound in two day weight loss etc etc that's not what we're here for we're here
to learn how to keep our glucose levels steady how to build the healthy foundation in the house that
is our body and as a result so many things will fall into place what's also important is that
in diet culture most crazy diets ask you because they're crazy to do crazy things and I don't want
you to do any crazy things the hacks that I share are sustainable easy partners that you take along
with your days and your weeks and your months and your years and do whenever you can they're
not restrictive they don't ask you to count any calories they don't ask you to cut out any food
groups they just teach you about what molecules are in your food and when how and what combination
to eat your food so that you help your body be as healthy as you can while still eating all
of the things that you love so some examples are when it's easy start your meal with vegetables or
if you're going to eat something sweet make sure it's as dessert after main meal not first thing in
the morning or between meals as a snack go for a walk after eating Etc so I see the hacks as being
additive to your life not things that take away any foods that take away any Joy we're just here
to build and create these good easy habits and I like to say that they're a little bit like drink
water and brush your teeth if you can't do them one day one week one month it's not a big deal
My Method the glucose guus method is not a diet it's a series of key principles that you should
do whenever it's easy and if you cannot do them that's totally fine I have entire weeks where
I can't do a hack and I don't even worry about it the point is not you do everything right or
you're not doing it at all it's purely take the principles with you and do them when it is easy
and that's going to help your body a lot if you want to see all of my 10 key hacks in one page
there's in the description of this episode a link to a PDF that you can download to do so and one
more thing I want to mention so let's to have a look this is my second book this is the glucose
godess method and I want to have a look at this with you guys so in my second book the glucose
godess method what I did is I took the four most powerful and important glucose to start with that
is Savory breakfast vinegar veggie starter and moving after eating and in this method you add
one hack a week for four weeks and the rest of the time you do exactly whatever you want there are no
restrictions you can eat and drink whatever you want you're just adding these four hacks
into your life and not changing anything else and because the hacks are like gentle Giants or fairy
godmothers by just just sprinkling them into your days and not changing anything else slowly your
health improves you crave less sugar vegetables start becoming your friends you feel great after
your meals you wake up with energy you're no longer controlled by looking for a chocolate bar
at 3 p.m. and as I was writing this book I also really wanted to U do an experiment and test the
method with a bunch of people from the gasgas community so I recruited 2,700 people uh from
Instagram actually who tested the method before the book even came out so they were the pilot
group and as they were going through the method and following all the easy recipes and adding
the hacks into their lives I also asked them for feedback and for data on how things were going and
I want to show you the results and of course as they pertain to weight loss as well so you can see
that a lot of people lost weight doing this method as a consequence of their body becoming healthier
so here are the results of the experiment on 2,700 people as you can see after four weeks 90% of
participants were less hungry 89% of participants reduced their Cravings 77% of participants had
more energy lots of other really cool stats and importantly 38% of people who wanted to lose
weight did in fact lose weight in those of four weeks this goes to show you that if your objective
is weight loss if that's something that you really care a lot about and you want to do doing
a restrictive diet that is not sustainable is not the answer you're going to probably not be able to
sustain it for very long and it's going to cause some issues if you instead focus on steadying
your glucose levels if you do the hacks the easy hacks if you add them into your life you will most
likely natur naturally also burn fat and lose fat on your body as a consequence of the rest of your
health improving what I like to hear the most is stories from some of my readers who had been
really trapped by diet culture for decades who had done all the diets who were super stressed out and
what they find in these hacks is actual Science teaching them about their body easy principles
that don't ask you to cut out any foods count any calories or do anything czy crazy and Real Results
and they realized that what they had been after for a very long time was not necessarily weight
loss it was actually just to feel good in their body to have a clear brain to be happy to wake up
in the morning with energy to not feel so addicted to sugar all the time and as a consequence they
often lose weight as well but that becomes almost secondary so if this resonates with you I hope
you'll check out this science because it's been truly life-changing for many many people and you
can have a look at my 10 core hacks in the the description of this episode and of course if you
want to have a look at my four-week method which is the four most important hacks with 100 super
easy recipes to do them it's out everywhere in many languages there's also a link in the
description of this episode for the page that is about throughly ghost goddess method and that is
all we have time for today my dear thank you for being here and I will see you next time [Music]
oh
[Music]
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