You CAN Beat Diabetes & Insulin Resistance: Simple Hacks to Reverse It NOW! | Episode 8 of 18

Summary

In this informative episode of the Glucose Goddess Show, French biochemist Jine SHP debunks myths about type 2 diabetes, emphasizing it's not genetic but a consequence of lifestyle and diet. She explains insulin resistance and how it leads to type 2 diabetes, highlighting the importance of managing glucose spikes. Jine offers practical tips and 'glucose hacks' to help viewers reduce insulin resistance and potentially reverse their diabetes, advocating for dietary changes rather than strict elimination of carbs. She also stresses the need for industry regulation to combat the diabetes epidemic.

Takeaways

• 🍞 Carbs Aren't the Enemy: The script emphasizes that it's not necessary to completely cut out carbs, but rather to eat them in a way that helps manage type two diabetes.
• 🌐 Type Two Diabetes is a Global Epidemic: The International Diabetes Federation reports that 537 million adults have type two diabetes, and another 541 million have pre-diabetes, with numbers worsening yearly.
• 🧬 Not Genetic: Type two diabetes is not inherited but is a result of lifestyle and dietary choices, which are within an individual's control to change.
• 📉 Insulin Resistance Spectrum: The condition of insulin resistance exists on a spectrum, with healthy, pre-diabetic, and type two diabetic stages based on the level of resistance.
• 🚫 No Life Sentence: Having type two diabetes or insulin resistance is not a life sentence; it can be managed and even reversed through dietary changes.
• 🍬 Glucose Spikes: Consuming too many carbs leads to glucose spikes, which can result in insulin resistance and type two diabetes.
• 💉 Insulin Production: The body produces more insulin in response to glucose spikes, but over time, this can lead to insulin resistance.
• 📊 Monitoring Glucose Levels: Doctors measure fasting glucose levels to diagnose pre-diabetes and type two diabetes, with different ranges indicating different health statuses.
• 🔍 Early Detection: Measuring fasting insulin levels can provide an earlier indication of insulin resistance than glucose levels alone.
• 🥗 Diet Changes: The script suggests practical and easy dietary changes to reduce glucose spikes and improve insulin sensitivity.
• 🚶‍♂️ Lifestyle Adjustments: Simple lifestyle changes, such as a savory breakfast, adding vinegar before a meal, having a veggie starter, and a short walk after meals, can significantly improve diabetes and insulin resistance.

Q & A

What is the main focus of the 'Glucose Goddess Show' presented by Jine SHP?

The main focus of the 'Glucose Goddess Show' is to educate viewers on how to manage and potentially reverse type two diabetes and insulin resistance through dietary changes and lifestyle adjustments, without completely eliminating the carbohydrates they love.

According to the script, what is the current global situation regarding type two diabetes and pre-diabetes?

The script states that type two diabetes is a global epidemic, with 537 million adults living with the condition and another 541 million with pre-diabetes, making a total of 1 billion people affected by either type two diabetes or pre-diabetes.

What does Jine SHP emphasize about type two diabetes in relation to genetics?

Jine SHP emphasizes that type two diabetes is not genetic and is not something people are born with. It is a consequence of one's eating habits and lifestyle, and it can be managed or reversed with changes in these areas.

How does Jine SHP suggest that the increase in type two diabetes cases can be linked to environmental factors?

Jine SHP suggests that the increase in type two diabetes cases is linked to the food environment we live in, including the types of food that are accessible and the practices of food companies, rather than genetic factors.

What is insulin resistance and how does it relate to type two diabetes?

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to higher levels of glucose in the blood. It is a spectrum, with pre-diabetes and type two diabetes being more severe points on this spectrum.

Can you explain the葡萄糖 (glucose) spike and its impact on the body as described in the script?

A glucose spike occurs when there is a rapid increase in blood glucose levels, often after consuming high amounts of carbohydrates. This can lead to fatigue, cravings, inflammation, and over time, insulin resistance and type two diabetes.

What is the role of insulin in the body, particularly in relation to glucose?

Insulin's role in the body is to regulate blood glucose levels by signaling cells to absorb excess glucose from the bloodstream and store it in the liver, muscles, and fat cells, thus preventing high blood glucose levels.

What evidence does Jine SHP provide to argue against the genetic determinism of type two diabetes?

Jine SHP provides several pieces of evidence: the rise in type two diabetes among children, the fact that identical twins do not always both develop type two diabetes, and numerous studies showing that dietary changes can lead to the remission of type two diabetes.

What are some practical dietary tips provided by Jine SHP to help manage insulin resistance and type two diabetes?

Jine SHP suggests having a savory breakfast instead of a sweet one, adding vinegar before a meal, starting a meal with vegetables, and taking a 10-minute walk after one meal a day as simple hacks to help manage insulin resistance and type two diabetes.

How does Jine SHP propose to measure insulin resistance?

Jine SHP proposes measuring fasting insulin levels as a better indicator of insulin resistance than fasting glucose levels, as insulin levels start to rise years before glucose levels do.

What is the significance of the 'Glucose Goddess Method' as presented by Jine SHP?

The 'Glucose Goddess Method' is a set of principles and practices synthesized from scientific data aimed at reducing glucose levels and helping individuals put their insulin resistance or type two diabetes into remission.

What kind of results did Jine SHP's experiment with 3,000 participants show after following her hacks for four weeks?

The experiment showed that 41% of participants with type two diabetes or insulin resistance saw an improvement in their condition after just four weeks of following the simple dietary and lifestyle hacks provided by Jine SHP.

What is the importance of the testimonials shared by Jine SHP in the script?

The testimonials are important as they provide real-life examples of individuals who have successfully managed or reversed their type two diabetes using the methods suggested by Jine SHP, offering hope and motivation to others facing similar challenges.

How does Jine SHP suggest the food industry and government can help combat the diabetes epidemic?

Jine SHP suggests that there is a need for more regulation in the food supply and advertising practices, especially towards children, to prevent the promotion of unhealthy, carb-heavy, ultra-processed foods.

Outlines

00:00

🍽️ Carbohydrate-Friendly Diabetes Management

The paragraph introduces the concept of managing type two diabetes without completely eliminating carbohydrates from one's diet. The speaker, Jine SHP, a French biochemist, emphasizes that her hacks will show how to eat carbs in a way that can help put type two diabetes into remission. She discusses the global epidemic of type two diabetes and pre-diabetes, highlighting the role of insulin resistance. Jine aims to debunk myths and provide practical tips to reverse these conditions, stressing that they are not genetic and are a result of lifestyle and dietary choices. She also calls for better regulation in the food industry and education for consumers to navigate the current food environment.

05:05

🧬 Dispelling Genetic Myths About Type Two Diabetes

This paragraph delves into the misconception that type two diabetes is purely genetic. Jine SHP presents evidence that contradicts this belief, such as the increasing incidence of the disease in children, which cannot be attributed to genetic changes. She also cites scientific studies involving identical twins to illustrate that having the same DNA does not guarantee both twins will develop type two diabetes. The paragraph concludes with the compelling argument that changing dietary habits can lead to the remission of type two diabetes, suggesting that lifestyle changes are crucial in managing the condition.

10:10

🍬 Understanding Insulin Resistance and Glucose Metabolism

The speaker provides a biological overview of insulin resistance and type two diabetes, explaining the role of glucose as the body's primary energy source. She describes how glucose from carbohydrates, such as starches and sugars, is converted into energy. The paragraph details the process of glucose spikes and the body's subsequent release of insulin to manage these spikes. Jine uses an analogy of overwatering a plant to illustrate the negative effects of excessive glucose and explains how insulin resistance develops over time, leading to a need for more insulin to regulate glucose levels.

15:14

📈 The Consequences of Insulin Resistance and Diabetes

This paragraph discusses the consequences of insulin resistance, including the body's increased production of insulin and the resulting need for more insulin to manage glucose levels effectively. Jine SHP explains how this cycle can lead to high blood glucose levels, which are measured by fasting glucose tests. She outlines the ranges used to diagnose pre-diabetes and type two diabetes and emphasizes the importance of reducing glucose levels to avoid complications. The paragraph also highlights the significance of fasting insulin levels as an early indicator of insulin resistance.

20:20

🥗 Addressing Insulin Resistance Through Diet

The speaker offers practical advice on how to address insulin resistance and type two diabetes through dietary changes. She suggests reducing carbohydrate intake, particularly from starches and sugars, to lower glucose levels and insulin demands. Jine provides an alternative breakfast option to illustrate how simple dietary swaps can make a difference. She also references a study that supports the effectiveness of low-carbohydrate diets in achieving diabetes remission and mentions the American Diabetes Association's endorsement of such diets.

🚶‍♀️ Simple Lifestyle Hacks for Diabetes Management

In the final paragraph, Jine SHP introduces her 'glucose hacks' designed to help manage insulin resistance and type two diabetes. These hacks include having a savory breakfast, adding vinegar before meals, starting a meal with vegetables, and taking a short walk after a meal. She emphasizes that these hacks are simple and can be easily integrated into daily life. Jine also mentions her books and community resources that provide further support and motivation for individuals looking to improve their glucose levels and overall health.

Keywords

💡Type 2 Diabetes

Type 2 Diabetes is a chronic condition that affects the way the body processes blood sugar (glucose). It is a central theme in the video, as the speaker discusses its prevalence and the misconception that it is solely genetic. The script emphasizes that it is largely a result of lifestyle and dietary habits, and it can be managed or put into remission through changes in diet, particularly by reducing carbohydrate intake and avoiding glucose spikes.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to higher levels of glucose in the blood. It is a key concept in the video, as it underpins the development of pre-diabetes and type 2 diabetes. The speaker explains that insulin resistance is not a fixed state and can be improved through dietary changes, which is crucial for managing type 2 diabetes.

💡Carbohydrates

Carbohydrates, often referred to as 'carbs' in the script, are a macronutrient found in foods like bread, pasta, and sugar. They are significant because they are broken down into glucose during digestion, which can lead to glucose spikes and contribute to insulin resistance. The video suggests that managing carbohydrate intake is essential for controlling type 2 diabetes.

💡Glucose Spikes

Glucose spikes refer to a rapid increase in blood sugar levels, typically after consuming foods high in carbohydrates. In the video, the speaker highlights that glucose spikes can lead to fatigue, cravings, inflammation, and are a major factor in the development of insulin resistance and type 2 diabetes. The video's theme revolves around managing glucose spikes through dietary changes.

💡Pre-diabetes

Pre-diabetes is a state where blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. It is mentioned in the script as a condition that can be reversed with dietary changes, emphasizing the importance of early intervention to prevent the progression to type 2 diabetes.

💡Dietary Regimen

The dietary regimen discussed in the video involves making specific changes to the way one eats to manage or reverse type 2 diabetes. The speaker provides practical tips, such as having a savory breakfast and adding vinegar before meals, which are designed to reduce the impact of carbohydrates on blood sugar levels.

💡Fasting Glucose Level

Fasting glucose level is a measure of the amount of glucose in the blood after an overnight fast. It is used as a diagnostic tool for pre-diabetes and type 2 diabetes. The script explains that a high fasting glucose level indicates a high level of insulin resistance, which is a precursor to type 2 diabetes.

💡HbA1c

HbA1c, also known as glycated hemoglobin, is a blood test that reflects the average blood sugar levels over the past 2-3 months. It is mentioned in the script as a way to measure diabetes control and improvement, with a significant drop in HbA1c indicating successful management of diabetes through the dietary changes suggested.

💡Glucose Goddess Method

The Glucose Goddess Method is a specific approach to managing type 2 diabetes and insulin resistance through diet, as outlined by the speaker in the video. It involves simple dietary 'hacks' or tips that are designed to be easy to integrate into daily life, with the goal of reducing glucose spikes and improving overall health.

💡Food Environment

The food environment refers to the types of food that are available and accessible to individuals, which can influence dietary choices and health outcomes. In the video, the speaker discusses how the current food environment, with its emphasis on processed and carbohydrate-heavy foods, contributes to the global epidemic of type 2 diabetes.

💡Regulation

Regulation in the context of the video pertains to the need for government oversight and control over the food industry to promote healthier food options and prevent the advertising of unhealthy foods, especially to children. The speaker argues for the importance of regulation in conjunction with individual dietary changes to address the diabetes epidemic.

Highlights

The hacks shared do not require cutting out carbs, sugar, pasta, or bread completely but suggest ways to eat them without exacerbating type two diabetes.

Type two diabetes and pre-diabetes are global epidemics, with 537 million adults affected and another 541 million with pre-diabetes.

Insulin resistance underpins the diagnosis of pre-diabetes and type two diabetes, and it's not strictly genetic but largely influenced by diet and lifestyle.

Type two diabetes was historically an adult-onset condition, but now even children are being diagnosed due to changes in diet and food environment, not genetics.

Identical twins with the same DNA can have different outcomes regarding type two diabetes, indicating a significant environmental influence.

Hundreds of studies show that changing diet can help put type two diabetes into remission without a lifelong dependence on medication.

The speaker offers practical and easy tips for managing type two diabetes without complicated diets or expensive products.

Insulin resistance is a spectrum, and one's position on it can be measured at any moment, affecting the diagnosis of pre-diabetes or type two diabetes.

Glucose is the body's primary energy source, and its levels are managed by insulin, which stores excess glucose in cells.

Glucose spikes caused by high carb meals can lead to insulin resistance, where the body requires more insulin to manage glucose levels.

High fasting glucose levels are an indicator of insulin resistance and can be reduced by managing diet to avoid glucose spikes.

A better test for detecting insulin resistance earlier than glucose levels is measuring fasting insulin levels.

Conditions like polycystic ovarian syndrome and fatty liver disease are related to insulin resistance and can be managed by reducing glucose intake.

A 2021 review highlights that low and very low carbohydrate diets are effective for type two diabetes remission, with over 57% of participants seeing improvement.

The American Diabetes Association now endorses diets that lead to smaller glucose spikes as a helpful way to manage diabetes.

Simple lifestyle changes such as having a savory breakfast, adding vinegar before a meal, starting a meal with vegetables, and a short walk after meals can significantly improve diabetes.

Testimonials from individuals who have successfully managed or reversed their type two diabetes using the provided methods demonstrate the effectiveness of the approach.

The need for both individual education and industry regulation to combat the diabetes epidemic and promote healthier food options is emphasized.

Transcripts

and the hacks that I'm sharing they don't  ask you to cut out the carbs that you love  

this is so important I want to repeat it  they don't ask you to never eat sugar or  

pasta or bread again they're just  going to show you how to eat your  

carbs in a way that's also going to help  pour your type two diabetes into [Music]

remission hello angels and welcome to the glucose  goddess show I'm jine SHP I'm a French biochemist  

and I'm here to teach you about to your body  in today's episode we're going to cover insulin  

resistance pre-diabetes type two diabetes I'm  going to break some myths I'm going to give  

you tips to reverse those conditions easily and  without too much pain or complication I'm really  

excited to get started with this topic so let's  do it okay first things first type two diabetes  

is a global epidemic the international diabetes  Federation they publish numbers every year and  

they have found that 537 million adults in the  world are now living with type two diabetes and  

another 541 million are living with pre diabetes  these numbers are getting worse every single year  

so right now 1 billion people in the world have  either either type to diabetes or pre-diabetes  

and as I'm going to explain this is all linked to  insulin resistance we need to do something about  

this this is because of the food environment we  live in we need more regulation in food supply  

food companies but we also need to be educated  so that we can figure out how to navigate this  

difficult landscape that is causing these issues  so you may have diabetes you may know somebody who  

has diabetes you may have insulin resistance you  may have pre-diabetes or know somebody who does  

this information is going to help you the first  thing you need to know is that these conditions  

are not gener gentic okay type two diabetes is  not something that you are born with it's not  

something that you cannot do anything about it  is something that is the consequence of the way  

you're eating and the way you're living and  it's not your fault okay the odds are stacked  

against you all of the food accessible today  is making our health worse and increasing this  

diabetes number worldwide I'm going to give you  information that's going to help you actually be  

able to navigate this complicated landscape  and how do we know that type two diabetes is  

not genetic we have a few different proofs first  of all type two diabetes used to be called adult  

onset diabetes it was called that way because  only adults would get it well today 5-year-old  

children are getting this condition when that was  not the case at all and our genes have not changed  

so much what has changed is what we're eating and  the food environment so that's clue number one  

clue number two we know from scientific studies  that identical twins so people who have the exact  

same DNA to the letter well if one twin has type  two diabetes the other twin might not necessarily  

have it it's not like both twins always have  it or both twins alwayss don't have it it is  

due to other factors so that's another really  important clue that one identical twin can have  

type to diabetes and the other one cannot have  it that means it is not 100% genetic and finally  

and I think for me the most compelling piece of  evidence is that hundreds of Studies have shown  

us that if we change the way that we eat we can  put our type 2 diabetes into remission now this  

is the key if you've been diagnosed with diabetes  your only option is not to take medication for the  

rest of your life if you're willing and if you're  able to change how you're eating you can put this  

condition into remission now I know that for for a  lot of people it's really hard to Fathom changing  

how we're eating in our food habits and it seems  like something that is way too complicated and  

Out Of Reach but don't worry the stuff I'm going  to share with you today is actually simple and  

you'll be able to do it it's not a complicated  diet it's not super restrictive it doesn't ask  

you to buy $35 smoothies we're here for practical  easy tips but first before we get into all of the  

ways to solve it I want to give you guys a little  biology recap biology oneon-one on what is insulin  

resistance and what is type two diabetes the  most important thing to remember that I think  

probably you might not know yet is that insulin  resistance is a spectrum and so we can measure  

how insulin resistant anybody is at any moment  you can measure me you can measure yourself you  

can measure your mom your sister your friend your  colleague you can measure insulin resistance at  

any given moment when you're not insulin resistant  you're called healthy when you get more insulin  

resistant you're called pre-diabetic and when you  get really insulin resistant then you're called  

type 2 diabetic then you have type 2 diabetes  so insulin resistance and its spectrum is what  

underpins whether or not you have a diagnosis  like pre-diabetes or type 2 diabetes so if you've  

been diagnosed with insulin resistance well that  means that you're somewhere in that Spectrum maybe  

you're getting a little bit close to pre-diabetes  so insulin resistance moves you can become more or  

less insulin resistant depending on how you're  living and the the objective is going to be to  

become less of it so let's back up even more  what the heck is insulin why do we care what  

is this insulin resistance thing okay so first  first things first before we talk about insulin  

we have to talk about glucose don't worry it's  going to be easy glucose is your body's favorite  

source of energy okay every single part of your  body like my fingers that I'm moving right now my  

mouth that I'm using to speak to you your brain  as you're listening to me they're all burning  

glucose for energy it's the most important fuel  in your body and the way that you give glucose  

to your body so that you can have energy is by  eating Foods specifically by eating two types  

of foods by eating starches so that's bread pasta  rice potatoes oats and by eating sugars by sugars  

I mean anything that tastes sweet from an Apple  to a slice of chocolate cake so when we eat these  

starches of these sugars and they go into our  mouth they then break down into glucose because  

they contain glucose so when you eat starches  or sugars they're going to increase your glucose  

levels in your body and after a meal if you ate  a lot of those foods and by the way those foods  

are called carbs generally starches and sugars  are called carbs if during a meal you eat a lot  

of carbs then you're going to experience what's  called a glucose Spike that means just a quick  

delivery of glucose to your body and you could  actually see this if you measuring your blood you  

would see like a big spike like the one on this  graph right here so glucose spikes are a problem  

they make us tired they make us have cravings  they inflame our body and most importantly for  

our conversation today they lead to your body  sending out insulin why does your body respond  

to glucose spikes with insulin because your body  knows that big glucose spikes are not good for it  

and so it calls your pancreas and it's like hey  pancreas can you please send out some insulin to  

get that glucose Spike down so insulin arrives  and grabs all the excess glucose and stores it  

away in your liver in your muscles and in your  fat cells so you might be wondering well how  

is it possible that if glucose is the energy of  my body how is it possible that I could give my  

body too much of it well it's a bit like a plant  so this plant on my desk right here I know that  

it needs some water to live and survive but if  I give the plant too much water then it's going  

to drown and die and the human body is the same  some glucose and it's really happy but too much  

glucose and problems start happening notably these  glucose spikes so after a meal lots of carbs big  

glucose Spike happens in your body insulin comes  in grabs all the excess glucose and stores it away  

into your cells so far so good okay now let  me tell you a little story about when I was a  

student cuz cuz I have to explain this next part  so I grew up not drinking any coffee and then I  

moved to London and I was studying mathematics  and I had my very first coffee and let me tell  

you that very first coffee of my life it kept me  awake for a very long time I had a super hard time  

going to bed that night I was wired it was crazy  now I started getting used to drinking coffee and  

then 3 months later I needed like like three cups  of coffee a day just to stay awake and I wondered  

what's going on how is it possible that just a  few months ago one cup of coffee was keeping me  

awake for days basically and now I need three  cups just to wake up in the morning and go to  

class well what happened was that my body got used  to the coffee my body gradually became resistant  

to the coffee so I needed to give my body more  and more coffee to get the same effect well with  

insulin the same thing happens when there's lots  of insulin in your body for a long time your body  

slowly becomes resistant to insulin just like  with the coffee it needs more and more insulin  

to do the same thing and in this case it needs  more and more insulin to grab that glucose and  

store it away in your cells so your body starts  producing more insulin but just like with coffee  

if you start drinking more and more coffee you're  going to become more and more resistant to it and  

you're going to need more and more of it it's  kind of a vicious cycle in your body it's the  

same thing over time maybe a few months or years  later you're going to need so much more insulin  

to get that glucose out of circulation and into  yourselves your body will have become resistant  

to the insulin that is insulin resistance in a  nutshell now what's the consequence so let's say  

you keep eating the same way you've been eating  so you're eating carbs and they're increasing your  

glucose levels and you're giving too much glucose  to your body but maybe you don't know it well  

after a while because of this insulin resistance  insulin is just not working very well anymore and  

it's not able to grab all the excess glucose and  store it away so your glucose levels in your blood  

they start to rise because the excess glucose is  not being disposed of as easily as before your  

glucose levels in your blood start to rise and  start to increase and that is what is measured  

at the doctor's office once a year your doctor  measures what's called your fasting glucose level  

basically your doctor tells you to come into the  doctor's office first thing in the morning and it  

and the doctor measures the amount of glucose in  your blood now if you're eating in a way that's  

not causing too many glucose spikes you don't  have a lot of insulin in the body you're not very  

insulin resistant your fasting glucose is going  to be normal healthy it's going to be like 85 or  

90 but if you've been eating in a way that causes  glucose spikes for a long time therefore there's a  

lot of insulin in your body Therefore your insulin  resistance therefore glucose is rising your doctor  

might notice that your fasting glucose level is  high and here are the ranges that your doctor is  

going to look at your doctor's going to look at  the number so if your fasting glucose number is  

underneath 100 your doctor's going to tell you  you're healthy you don't have pre-diabetes you  

don't have diabetes if your fasting glucose number  is between 100 and 126 your doctor is going to say  

oh you're pre-diabetic and if your fasting glucose  level is a above 126 your doctor is going to say  

you have type 2 diabetes and again this is just  a way of explaining how insulin resistant you  

are because if you have high glucose level you  also have a lot of insulin resistance in your  

body they go hand in hand in some countries uh  that number uses a different unit the fasting  

glucose number so instead of using milligrams per  deciliter you might be using Mill moles per liter  

and if if you're using Mill moles per liter you  want your fasting glucose level to be underneath  

5.5 to be normal it's just a unit thing it's like  uh kilos and pounds but it's the same concept now  

why does it actually matter if you have a lot of  fasting glucose level why is type 2 diabetes an  

issue what's really going on let me take you on  a little [Music] trip let's go see I have sugar  

cubes here to show you guys so what's really  interesting is that in the body of a person who  

has normal fasting glucose level so healthy this  is the amount of sugar of glucose circulating in  

their body it's just one sugar cube it's really  not that much now if somebody has Type 2 diabetes  

do you know how much sugar they have circulating  in their bloodstream one sugar cube and a half  

the difference is Tiny between a healthy person  and someone with type 2 diabetes this seems like  

no no big difference right this seems like okay  well it's just a tiny tiny increase in how much  

glucose is circulating in your body between being  healthy and having type 2 diabetes but the thing  

is this has huge consequences that tiny little  increase in how much glucose is circulating is  

going to hurt your cells it's going to inflame  your body it's going to hurt your brain it's  

going going to create glycation it's going to  cause a whole bunch of issues and long term if  

you've had type two diabetes for a long time  this can also lead to things like amputation  

I mean this is a serious condition and we want  to get that amount of glucose in your blood down  

so that you don't suffer the consequences so that  was the recap insulin resistance is a spectrum if  

you have pre-diabetes or type two diabetes that  means your insulin resistance is not great and  

it's it's pretty bad I know most doctors still  run just the fasting glucose test but actually  

a better test is to run your fasting insulin  level that is going to give you a sense of  

your insulin resistance because insulin levels  they start Rising for years before your glucose  

levels rise so if you want to detect insulin  resistance and diabetes earlier measure your  

fasting insulin levels in the description of this  episode I have a one pager that Rec caps all these  

ranges all these tests that you can run Etc so  that if you want to have this all in one page  

and show your doctor you can so have a look at  the link in the description of this episode now  

if you have insulin resistance or type 2 diabetes  you might also have other things that are related  

to all of this like polycystic ovarian syndrome  or fatty liver disease so what do you do if you  

have these conditions well as I explained it's all  because there's too much insulin in your body so  

we need to get that insulin down so that we get  that fasting glucose level down we need to give  

less glucose to our body essentially so that your  body doesn't need all this insulin and can slowly  

reduce how much it's producing so how do we  give our body less glucose well listen the most  

important place to start is to look at these carbs  because the carbs are what turn to glucose as we  

digest them so have a look at how you're eating  are you eating mostly starches and sugars are you  

eating mostly bread pasta pizza sodas granolas  fruit juices candy if that's the case you're  

giving a lot of glucose to your body all the time  there's another free thing in the description of  

this episode I have lots of stuff I'm going  to give you it's a big table that Recaps what  

are starches what are sugars those increase your  glucose levels and then what are proteins fats and  

fibers and those do not increase your glucose  levels and those are the ones that you want  

to eat more of and eat less of the carbs so for  example if you're used to having in the morning  

um a slice of toast with some jam on it and an  orange juice that's basically 100% carbs that's  

going to lead to a lot of glucose and it's going  to make your diabetes or your insulin resistance  

worse an alternative is to have something like a  hot tea and some soft boiled eggs with a little  

bit of sea salt on them or even a ham sandwich is  going to contain less carbs than all of the other  

sugary stuff that I just mentioned but have  a look at the food classification Master list  

in the description of this episode to get started  but essentially you can totally do something about  

your insulin resistance and your diabetes it's  not a life sentence it's not something you're  

born with it's something that you are impacting  with the way that you're eating every day and  

if you're wondering about the science there's  a really interesting 2021 review that made it  

very clear that the best way to reverse type two  diabetes is to flatten than your glucose curves  

is to avoid those glucose spikes the study was  called efficacy and safety of low and very low  

carbohydrate diets for type 2 diabetes remission  systematic review and metaanalysis of published  

and unpublished randomized trial data and in  this study they saw that diabetes remission  

was observed in over 57% of participants at 6  months and we have so much evidence today that  

now even the American Diabetes Association  started endorsing diets that lead to smaller  

glucose spikes as a really helpful way to put your  diabetes into remission this is your core option  

it's the most important thing to try to update  how you're eating to get those glucose levels and  

insulin levels down so let's go over my glucose  hacks that are going to help you get there in a  

really easy way and before we start I just want to  show you something so over the past few few years  

I've been synthesizing all the latest scientific  data into these 10 core principles that help get  

those glucose levels down and help you put your  diabetes or insulin resistance into remission and  

in my second book the glucose Godus method what I  did is that I recruited 3,000 people uh to follow  

my hacks for four weeks and I measured the impact  and just to show you something so I asked them  

how it was going and I got a lot of data from  them there were a lot of people who joined who  

had type 2 diabetes or insulin resistance and in  these four weeks by just adding four really simple  

tips four really simple hacks 41% of people saw an  improvement in their diabetes and these hacks are  

incredibly easy we're talking about have a Savory  breakfast instead of a sweet one add vinegar once  

a day before a meal add veggie starter to one of  your meals lunch or dinner and go for a 10-minute  

walk after one meal a day we're not talking about  intense calorie counting I'm not talking about  

super hardcore diets that you're never going to be  able to follow we need to find solutions that are  

easy that integrate into your life that allow you  to still eat the carbs that you like okay still  

eat those starches and sugars with less impact  on your glucose levels so in the description of  

this episode you can click and download a free  one page PDF summary of my 10 core glucose hacks  

this is going to help you get started putting  your type two diabetes into remission or your  

insulin resistance into remission I really want  to leave you with this key piece of information  

that these conditions are not genetic or something  you're born with or something that you can't do  

anything about you have control you have agency  it doesn't have to be too complicated I know that  

change sometimes feels overwhelming but these 10  hacks have a look at them I think you're going to  

find them simple and life-changing and if you  want even more help to get started I have lots  

of stuff to help you I have my two books glucose  Revolution the glucose goddess method with lots  

of recipes and the glucose goddess method I have  my recipe club that gives you motivation and super  

simple recipes every single month to keep your  glucose level steady and on top of all of this  

I have thousands and thousands of readers and  people in the community who have successfully  

put their type to diabetes into remission using  my hacks and I'm going to read you a few of  

their testimonials actually first testimonial I  had type 2 diabetes I had previously been told  

by my dietitian that because I have celiacs as  well as diabetes adjusting my metabolism would  

be like adjusting the course of an oil tanker  but I noticed results with this method within  

4 days yeah change can happen really fast and by  the way if you're on medication tell your doctor  

you're going to apply the hacks because they  can completely transform your glucose levels  

in a matter of days I continued be beyond the 4  weeks and my hba1c dropped in 4 months from 9.6  

to 4.7 hba1c is another way to measure diabetes  the person says I'm no longer diabetic at all and  

I lost 25 kilos this should be available through  the government for anyone with pre-diabetes and  

diabetes here's another one I want to share I  have type 2 diabetes mentally I'm so much more  

motivated because I have energy and feel so much  more POS positive physically my blood sugar has  

not been climbing as high post meals and I have  been able to reduce the amount of insulin I need  

too this has had a massive impact on my moods I'm  less irritable and I have so much more energy this  

could 100% be you so have a look at the hacks  have a look at my method it's simple it's easy  

thousands of people have seen improvements and  you have control you have agency and the hacks  

that I'm sharing they don't ask you to cut out  the carbs that you love this is so important I  

want to repeat it they don't ask you to never  eat sugar or pasta or bread again they're just  

going to show you how to eat your carbs in a  way that's also going to help pour your type  

two diabetes into remission and then more globally  because this crazy epidemic of diabetes has been  

created because of our food landscape and the food  companies pushing addictive carb heavy products to  

us and we've become the victim of this situation  we also need regulation we need food companies to  

not be able to advertise all this crazy e carb  heavy ultr processed foods to kids for example  

so that we help kids who are 5 years old not  get type 2 diabetes at that age both things  

have to change we need to be more educated and we  also need to push on the industry so that a lot  

of their practices change and update so that we  don't get so sick anymore so in any case that's  

all we have time for today I hope that's that  was helpful if you've just got a diagnosis or  

if you've had it for a long time and you want to  start improving it's totally possible have a look  

in the description of this episode for all the  free resources you need to get started and I'm  

with you this is one of my passions helping people  with type two diabetes understand their condition  

and getting control of it so I'm hoping that  you'll find some inspiration hope motivation in  

this it's possible you're not alone I'm here for  you good luck and let me know how it goes [Music]

bye [Music]

oh