4 Eating Habits for Greater Brain Health | Glucose Goddess

Summary

In this insightful episode of the Kwik Brain Podcast, host Jim Kwik interviews biochemist and author Jesse Incho Spey, also known as the 'Glucose Goddess.' They delve into the impact of blood sugar on cognitive performance and brain health, discussing the pitfalls of glucose spikes and the benefits of steady glucose levels. Jesse shares her four-week method featuring simple dietary hacks, such as savory breakfasts, vinegar consumption, veggie starters, and post-meal muscle activity, to promote balanced glucose levels and enhance overall well-being.

Takeaways

• 🧠 The brain requires a steady supply of glucose for optimal cognitive performance and mood stability.
• 🍚 Consuming too many starches and sugars can lead to glucose spikes and subsequent dips, causing 'brain fog' and mood swings.
• 🌿 A balanced diet with a focus on steady glucose levels can improve overall health and well-being.
• 📚 Jesse Incho Spey's book 'The Glucose Goddess Method' provides practical tips for managing blood sugar levels through diet.
• 🔍 The book is based on a four-week program that simplifies the science of blood sugar into actionable dietary changes.
• 🥗 Week one emphasizes savory breakfasts over sweet ones to provide steady energy throughout the day.
• 🍎 Week two introduces vinegar or lemon juice before meals to slow down glucose absorption.
• 🥦 Week three recommends starting meals with vegetables to leverage fiber's ability to reduce glucose spikes.
• 🏋️‍♂️ Week four suggests post-meal muscle activity to help absorb glucose and prevent spikes.
• 🌐 The dietary principles outlined in the book are applicable to various diets and lifestyles, including vegan, keto, and paleo.
• 🌐 The approach promotes a sustainable relationship with food, where it serves us without causing cravings or energy crashes.

Q & A

What is the significance of glucose in the human body?

Glucose is the body's primary source of energy, used by every cell, including brain cells, finger cells, and toe cells. It is obtained primarily through the consumption of starches and sugars.

Why is it not advisable to consume excessive starches and sugars to maximize brain energy?

While it might seem logical to consume more starches and sugars for energy, excessive glucose can lead to problems. Just like overwatering a plant can kill it, too much glucose can cause issues in the human body and brain.

What is the impact of glucose spikes on cognitive performance?

Glucose spikes, which occur after consuming meals high in starches and sugars, can lead to a rapid increase in glucose levels. This can cause brain fog, irritability, mood swings, and long-term issues like Alzheimer's disease.

What was the outcome of Jesse Incho Spey's experiment with 3,000 participants using the Four Week Method?

The experiment showed that 80% of participants had more energy and fewer cravings. Remarkably, 40% of people with diabetes started reversing their condition, and many reported better sleep.

What are the four hacks outlined in Jesse's book 'The Glucose Goddess Method'?

The four hacks are: 1) having a savory breakfast instead of a sweet one, 2) drinking a vinegar solution before meals to reduce glucose spikes, 3) starting meals with a plate of vegetables to slow glucose absorption, and 4) engaging in physical activity after meals to help muscles absorb glucose.

How does a savory breakfast contribute to steady glucose levels?

A savory breakfast, focused on protein, provides a steady supply of energy without causing the glucose spikes associated with sweet breakfasts. This helps maintain consistent energy levels and mental clarity throughout the day.

What is the role of acetic acid in vinegar and how does it help in managing glucose levels?

Acetic acid in vinegar slows down the breakdown of food into glucose molecules, thereby reducing the glucose spike after meals. This helps in maintaining stable blood sugar levels.

Why is it beneficial to start meals with vegetables?

Vegetables are rich in fiber, which slows down the absorption of glucose into the bloodstream when consumed at the beginning of a meal. This helps in reducing the glucose spike and supports overall health.

How does physical activity after meals help in managing glucose levels?

Engaging in physical activity, even for just 10 minutes, after meals helps muscles absorb glucose from the meal, reducing the glucose spike. This contributes to steady glucose levels and overall health.

What is the recommended sequence for eating a meal to minimize glucose spikes?

The recommended sequence is to start with vegetables, followed by proteins and fats, and finally carbohydrates and sugars towards the end of the meal. This order helps in reducing the glucose spike by 75%.