Pregnancy Diet Expert: The Pregnancy Diet That Rewrites DNA! Why Pregnant Moms Are Being Lied To!

With your diet during pregnancy, you're With your diet during pregnancy, you're programming your baby's DNA. And this is programming your baby's DNA. And this is programming your baby's DNA. And this is going to have an impact on your baby's going to have an impact on your baby's going to have an impact on your baby's development and on their future risk of development and on their future risk of development and on their future risk of disease. And there's a lot of pregnant disease. And there's a lot of pregnant disease. And there's a lot of pregnant moms who are eating a diet that's not moms who are eating a diet that's not moms who are eating a diet that's not giving them the nutrients their baby giving them the nutrients their baby giving them the nutrients their baby needs. This is not the mom's fault. This needs. This is not the mom's fault. This needs. This is not the mom's fault. This is the fault of our food system. This is is the fault of our food system. This is is the fault of our food system. This is the fault of society. And nobody's the fault of society. And nobody's the fault of society. And nobody's telling moms about this. And I wanted to telling moms about this. And I wanted to telling moms about this. And I wanted to create this guide to help parents create this guide to help parents create this guide to help parents navigate that food system and see easy navigate that food system and see easy navigate that food system and see easy things they can do to help their baby's things they can do to help their baby's things they can do to help their baby's development. And I know this because as development. And I know this because as development. And I know this because as a biochemist when I became pregnant, I a biochemist when I became pregnant, I a biochemist when I became pregnant, I just went deep, deep, deep into the just went deep, deep, deep into the just went deep, deep, deep into the research. And there are some main things research. And there are some main things research. And there are some main things that I learned. For example, 90% of moms that I learned. For example, 90% of moms that I learned. For example, 90% of moms are not getting enough choline during are not getting enough choline during are not getting enough choline during pregnancy. And choline is super pregnancy. And choline is super pregnancy. And choline is super important. It forms your baby's brain in important. It forms your baby's brain in important. It forms your baby's brain in the womb. So this is the amount of eggs the womb. So this is the amount of eggs the womb. So this is the amount of eggs that I ate per week during the 9 months that I ate per week during the 9 months that I ate per week during the 9 months of pregnancy because this is the of pregnancy because this is the of pregnancy because this is the simplest way to give enough choline to simplest way to give enough choline to simplest way to give enough choline to our baby. And then your baby needs no our baby. And then your baby needs no our baby. And then your baby needs no fructose during pregnancy. So sugar from fructose during pregnancy. So sugar from fructose during pregnancy. So sugar from dessert, from chocolate, from muffins, dessert, from chocolate, from muffins, dessert, from chocolate, from muffins, from cupcakes, your baby needs none of from cupcakes, your baby needs none of from cupcakes, your baby needs none of this. Because if you have very high this. Because if you have very high this. Because if you have very high glucose levels [music] during pregnancy, glucose levels [music] during pregnancy, glucose levels [music] during pregnancy, scientists have found that your baby's scientists have found that your baby's scientists have found that your baby's DNA will have epigenetic switches that DNA will have epigenetic switches that DNA will have epigenetic switches that are programming them towards having a are programming them towards having a are programming them towards having a higher vulnerability to develop higher vulnerability to develop higher vulnerability to develop diabetes, obesity, and psychiatric diabetes, obesity, and psychiatric diabetes, obesity, and psychiatric disorders. Next, this is basically the disorders. Next, this is basically the disorders. Next, this is basically the amount of protein that I needed to eat amount of protein that I needed to eat amount of protein that I needed to eat every single day in the third trimester every single day in the third trimester every single day in the third trimester of pregnancy. of pregnancy. of pregnancy. >> Yeah. because the studies show low >> Yeah. because the studies show low >> Yeah. because the studies show low protein diets [music] lead to smaller protein diets [music] lead to smaller protein diets [music] lead to smaller babies and potentially this epigenetic babies and potentially this epigenetic babies and potentially this epigenetic programming of staying smaller programming of staying smaller programming of staying smaller throughout life. And it's findings like throughout life. And it's findings like throughout life. And it's findings like that that led me to create a plan and that that led me to create a plan and that that led me to create a plan and simple hacks for pregnant moms and we simple hacks for pregnant moms and we simple hacks for pregnant moms and we can talk about them. can talk about them. can talk about them. >> And then what does the research say >> And then what does the research say >> And then what does the research say about breastfeeding, exercise, caffeine about breastfeeding, exercise, caffeine about breastfeeding, exercise, caffeine and also do you recommend that mothers and also do you recommend that mothers and also do you recommend that mothers take certain supplements? [music] take certain supplements? [music] take certain supplements? [music] >> So this is what people need to know. >> Jesse Inchospay, the glucose goddess. >> Jesse Inchospay, the glucose goddess. For people that don't know who you are, For people that don't know who you are, For people that don't know who you are, what have you spent the best part of the what have you spent the best part of the what have you spent the best part of the last decade committing your life to and last decade committing your life to and last decade committing your life to and why? why? why? >> My work started in the glucose space, >> My work started in the glucose space, >> My work started in the glucose space, meaning the blood sugar space. I was meaning the blood sugar space. I was meaning the blood sugar space. I was showing people how blood sugar impacts showing people how blood sugar impacts showing people how blood sugar impacts all of us on a daily basis. the spikes all of us on a daily basis. the spikes all of us on a daily basis. the spikes and dips after we eat, they lead to and dips after we eat, they lead to and dips after we eat, they lead to inflammation, faster aging, cravings, inflammation, faster aging, cravings, inflammation, faster aging, cravings, fatigue, and it's been the basis of my fatigue, and it's been the basis of my fatigue, and it's been the basis of my work because glucose matters for work because glucose matters for work because glucose matters for everybody and it is the core of a everybody and it is the core of a everybody and it is the core of a healthy body and mind. And so that's healthy body and mind. And so that's healthy body and mind. And so that's where I started because it's so where I started because it's so where I started because it's so important. important. important. >> We last spoke almost two years ago now. >> We last spoke almost two years ago now. >> We last spoke almost two years ago now. >> What have you learned in those last two >> What have you learned in those last two >> What have you learned in those last two years that has evolved your own thinking years that has evolved your own thinking years that has evolved your own thinking or has developed your own thinking in or has developed your own thinking in or has developed your own thinking in any way? If we reflect on the last any way? If we reflect on the last any way? If we reflect on the last conversations we had around glucose conversations we had around glucose conversations we had around glucose spikes and sugar and the health spikes and sugar and the health spikes and sugar and the health consequences and diets, is there consequences and diets, is there consequences and diets, is there anything you've learned in those two anything you've learned in those two anything you've learned in those two years that is interesting and new? years that is interesting and new? years that is interesting and new? >> Oh, absolutely. I think mostly the >> Oh, absolutely. I think mostly the >> Oh, absolutely. I think mostly the impact of glucose on mood and on impact of glucose on mood and on impact of glucose on mood and on relationships. For example, there's this relationships. For example, there's this relationships. For example, there's this fascinating study that took married fascinating study that took married fascinating study that took married couples and they gave the husband and couples and they gave the husband and couples and they gave the husband and the wives a little voodoo doll the wives a little voodoo doll the wives a little voodoo doll representing their spouse. And the representing their spouse. And the representing their spouse. And the researchers told uh the participants to researchers told uh the participants to researchers told uh the participants to put a little pin in the voodoo doll put a little pin in the voodoo doll put a little pin in the voodoo doll every time their spouse annoyed them. At every time their spouse annoyed them. At every time their spouse annoyed them. At the end of the two weeks, the the end of the two weeks, the the end of the two weeks, the researchers counted the number of pins researchers counted the number of pins researchers counted the number of pins in the voodoo dolls. And they also in the voodoo dolls. And they also in the voodoo dolls. And they also measured the participants glucose measured the participants glucose measured the participants glucose levels. They found that the people who levels. They found that the people who levels. They found that the people who had the most glucose lows had put the had the most glucose lows had put the had the most glucose lows had put the most pins in the voodoo doll most pins in the voodoo doll most pins in the voodoo doll representing their spouse. representing their spouse. representing their spouse. >> Wow. >> Wow. >> Wow. >> So, it's just an association, but it's >> So, it's just an association, but it's >> So, it's just an association, but it's interesting. And scientists then found interesting. And scientists then found interesting. And scientists then found that when you have very unsteady glucose that when you have very unsteady glucose that when you have very unsteady glucose levels, it impacts this neurotransmitter levels, it impacts this neurotransmitter levels, it impacts this neurotransmitter in your brain called tyrrosine that in your brain called tyrrosine that in your brain called tyrrosine that manages your mood. So it seems that with manages your mood. So it seems that with manages your mood. So it seems that with unsteady glucose levels, your mood is unsteady glucose levels, your mood is unsteady glucose levels, your mood is less stable, which could then correlate less stable, which could then correlate less stable, which could then correlate to you being more annoyed at your to you being more annoyed at your to you being more annoyed at your spouse. So I think studies like this spouse. So I think studies like this spouse. So I think studies like this have really blown my mind. have really blown my mind. have really blown my mind. >> What's going on when we go through a >> What's going on when we go through a >> What's going on when we go through a glucose crash, per se? glucose crash, per se? glucose crash, per se? >> So glucose is your body's energy. So >> So glucose is your body's energy. So >> So glucose is your body's energy. So your brain is constantly monitoring how your brain is constantly monitoring how your brain is constantly monitoring how much glucose do we have in our much glucose do we have in our much glucose do we have in our bloodstream. And steady glucose is bloodstream. And steady glucose is bloodstream. And steady glucose is great. When your glucose levels crash, great. When your glucose levels crash, great. When your glucose levels crash, this indicates biologically that you're this indicates biologically that you're this indicates biologically that you're out of fuel. And this is a powerful out of fuel. And this is a powerful out of fuel. And this is a powerful signal to your body and your brain to signal to your body and your brain to signal to your body and your brain to say, "Alert, alert. We need food. We say, "Alert, alert. We need food. We say, "Alert, alert. We need food. We need more glucose." And so it creates need more glucose." And so it creates need more glucose." And so it creates all these downstream consequences on all these downstream consequences on all these downstream consequences on your mood. You become hangry. All you your mood. You become hangry. All you your mood. You become hangry. All you think about is food. You're in a bad think about is food. You're in a bad think about is food. You're in a bad mood. You're like, "I need to eat mood. You're like, "I need to eat mood. You're like, "I need to eat something." You look for a banana. You something." You look for a banana. You something." You look for a banana. You look for a cookie. It can also activate look for a cookie. It can also activate look for a cookie. It can also activate the craving center in your brain that the craving center in your brain that the craving center in your brain that says, "Stephen, go find some chocolate." says, "Stephen, go find some chocolate." says, "Stephen, go find some chocolate." And science has shown this. Low glucose And science has shown this. Low glucose And science has shown this. Low glucose levels creates a cascade of consequences levels creates a cascade of consequences levels creates a cascade of consequences on how we feel and what we seek. Now, on how we feel and what we seek. Now, on how we feel and what we seek. Now, what's interesting is that back in the what's interesting is that back in the what's interesting is that back in the day when we had low glucose levels, I'm day when we had low glucose levels, I'm day when we had low glucose levels, I'm talking like huntergatherer times, they talking like huntergatherer times, they talking like huntergatherer times, they wouldn't arrive so quickly because we wouldn't arrive so quickly because we wouldn't arrive so quickly because we didn't have these big spikes that then didn't have these big spikes that then didn't have these big spikes that then led to these big drastic drops. It was led to these big drastic drops. It was led to these big drastic drops. It was more we ate in a more balanced way with more we ate in a more balanced way with more we ate in a more balanced way with less sugar obviously. So when our less sugar obviously. So when our less sugar obviously. So when our glucose became low, it was a bit more glucose became low, it was a bit more glucose became low, it was a bit more gradual. Today, because we have access gradual. Today, because we have access gradual. Today, because we have access to all this sugar, we can spike our to all this sugar, we can spike our to all this sugar, we can spike our glucose very quickly and as a result, it glucose very quickly and as a result, it glucose very quickly and as a result, it then crashes very quickly. So the then crashes very quickly. So the then crashes very quickly. So the effects are pretty much immediate and effects are pretty much immediate and effects are pretty much immediate and they're very intense. All of a sudden, they're very intense. All of a sudden, they're very intense. All of a sudden, you go from feeling okay to your brain you go from feeling okay to your brain you go from feeling okay to your brain being in alert mode. We need to find being in alert mode. We need to find being in alert mode. We need to find more fuel. So we've disregulated our more fuel. So we've disregulated our more fuel. So we've disregulated our glucose levels to the point where it's glucose levels to the point where it's glucose levels to the point where it's impacting us in a very unnatural way. impacting us in a very unnatural way. impacting us in a very unnatural way. >> Is that in part because we modify our >> Is that in part because we modify our >> Is that in part because we modify our food, even fruit? When I looked back food, even fruit? When I looked back food, even fruit? When I looked back through the history of fruit, apples, through the history of fruit, apples, through the history of fruit, apples, bananas, etc., looked extremely bananas, etc., looked extremely bananas, etc., looked extremely different before they were modified to different before they were modified to different before they were modified to be juicier and sweeter, etc. be juicier and sweeter, etc. be juicier and sweeter, etc. >> Completely. It's like dogs. So, all the >> Completely. It's like dogs. So, all the >> Completely. It's like dogs. So, all the the dog breeds today, from Chihuahua to the dog breeds today, from Chihuahua to the dog breeds today, from Chihuahua to golden retrievers, they all come from golden retrievers, they all come from golden retrievers, they all come from wolves. Humans have been breeding wolves wolves. Humans have been breeding wolves wolves. Humans have been breeding wolves together to create these different together to create these different together to create these different species of dogs. They all have that species of dogs. They all have that species of dogs. They all have that ancestor of the grey wolf. So, humans ancestor of the grey wolf. So, humans ancestor of the grey wolf. So, humans are very good at breeding natural things are very good at breeding natural things are very good at breeding natural things to serve their purposes. And when it to serve their purposes. And when it to serve their purposes. And when it comes to fruit, it's the same thing. So, comes to fruit, it's the same thing. So, comes to fruit, it's the same thing. So, as you say, if you compare like an as you say, if you compare like an as you say, if you compare like an ancestral banana or an ancestral apple ancestral banana or an ancestral apple ancestral banana or an ancestral apple to a modern one, they look completely to a modern one, they look completely to a modern one, they look completely different. And you should pull up these different. And you should pull up these different. And you should pull up these photos. They're fascinating. Ancestral photos. They're fascinating. Ancestral photos. They're fascinating. Ancestral banana, tiny, full of fiber, full of banana, tiny, full of fiber, full of banana, tiny, full of fiber, full of seeds, not very sweet. And then, modern seeds, not very sweet. And then, modern seeds, not very sweet. And then, modern banana, full of sugar, low in fiber, banana, full of sugar, low in fiber, banana, full of sugar, low in fiber, really easy to eat. So, that's the first really easy to eat. So, that's the first really easy to eat. So, that's the first thing people need to know about fruit. thing people need to know about fruit. thing people need to know about fruit. Fruit is not natural. Fruit is the Fruit is not natural. Fruit is the Fruit is not natural. Fruit is the product of human engineering. However, a product of human engineering. However, a product of human engineering. However, a piece of whole fruit also contains fiber piece of whole fruit also contains fiber piece of whole fruit also contains fiber and water. So even though it's been bred and water. So even though it's been bred and water. So even though it's been bred to have a lot of sugar, the fiber in the to have a lot of sugar, the fiber in the to have a lot of sugar, the fiber in the water reduce how quickly the sugar water reduce how quickly the sugar water reduce how quickly the sugar arrives in our bloodstream, making it arrives in our bloodstream, making it arrives in our bloodstream, making it more or less okay for us. But the more or less okay for us. But the more or less okay for us. But the problem comes when we denature that problem comes when we denature that problem comes when we denature that piece of fruit. Meaning if we remove the piece of fruit. Meaning if we remove the piece of fruit. Meaning if we remove the fiber, for example, if we take an orange fiber, for example, if we take an orange fiber, for example, if we take an orange and make an orange juice, what are we and make an orange juice, what are we and make an orange juice, what are we actually talking about here? Actually, actually talking about here? Actually, actually talking about here? Actually, oranges are not even a natural fruit. oranges are not even a natural fruit. oranges are not even a natural fruit. They were invented thousands of years They were invented thousands of years They were invented thousands of years ago by breeding by crossing other ago by breeding by crossing other ago by breeding by crossing other species of fruit. To make an orange species of fruit. To make an orange species of fruit. To make an orange juice, you throw away part of the juice, you throw away part of the juice, you throw away part of the orange. you throw away the solid part, orange. you throw away the solid part, orange. you throw away the solid part, which is the fiber. So, you're left with which is the fiber. So, you're left with which is the fiber. So, you're left with the sugar of a very sugary fruit, water, the sugar of a very sugary fruit, water, the sugar of a very sugary fruit, water, and no fiber. As a result, you're and no fiber. As a result, you're and no fiber. As a result, you're getting a very unnatural amount of sugar getting a very unnatural amount of sugar getting a very unnatural amount of sugar in your bloodstream with no fiber to in your bloodstream with no fiber to in your bloodstream with no fiber to protect the spike. So, a big big glucose protect the spike. So, a big big glucose protect the spike. So, a big big glucose spike. And people often say, "Oh, well, spike. And people often say, "Oh, well, spike. And people often say, "Oh, well, you know, fruit has vitamins in it, so you know, fruit has vitamins in it, so you know, fruit has vitamins in it, so therefore orange juice must be better therefore orange juice must be better therefore orange juice must be better for you than Coca-Cola." That's actually for you than Coca-Cola." That's actually for you than Coca-Cola." That's actually a total myth. If you compare a glass of a total myth. If you compare a glass of a total myth. If you compare a glass of orange juice to a glass of Coca-Cola, orange juice to a glass of Coca-Cola, orange juice to a glass of Coca-Cola, it's the same amount of sugar, about 25 it's the same amount of sugar, about 25 it's the same amount of sugar, about 25 grams. And the sugar in the can of Coke grams. And the sugar in the can of Coke grams. And the sugar in the can of Coke and the sugar in the glass of orange and the sugar in the glass of orange and the sugar in the glass of orange juice, they're exactly the same. They're juice, they're exactly the same. They're juice, they're exactly the same. They're glucose and fructose molecules. And your glucose and fructose molecules. And your glucose and fructose molecules. And your body absorbs them in the exact same way. body absorbs them in the exact same way. body absorbs them in the exact same way. Your body does not make a difference Your body does not make a difference Your body does not make a difference between sugar from an orange and sugar between sugar from an orange and sugar between sugar from an orange and sugar from a sugar beat that's now in a can of from a sugar beat that's now in a can of from a sugar beat that's now in a can of Coca-Cola. I I hope that orange juice Coca-Cola. I I hope that orange juice Coca-Cola. I I hope that orange juice disappears from school lunches, from disappears from school lunches, from disappears from school lunches, from hospital meals. The World Health hospital meals. The World Health hospital meals. The World Health Organization recommends 25 grams of Organization recommends 25 grams of Organization recommends 25 grams of sugar per day or less. So with just one sugar per day or less. So with just one sugar per day or less. So with just one glass of orange juice in the morning glass of orange juice in the morning glass of orange juice in the morning that you squeeze at home that you think that you squeeze at home that you think that you squeeze at home that you think is good for you, you're already at the is good for you, you're already at the is good for you, you're already at the maximum limit of sugar recommendation. maximum limit of sugar recommendation. maximum limit of sugar recommendation. And most people drink this glass of And most people drink this glass of And most people drink this glass of orange juice thinking it's good for orange juice thinking it's good for orange juice thinking it's good for them. Most people with diabetes drink them. Most people with diabetes drink them. Most people with diabetes drink this glass of orange juice thinking it's this glass of orange juice thinking it's this glass of orange juice thinking it's helping them with their condition. And helping them with their condition. And helping them with their condition. And that's really where I want to act. I that's really where I want to act. I that's really where I want to act. I want to help people understand what they want to help people understand what they want to help people understand what they actually need to do to feel better so actually need to do to feel better so actually need to do to feel better so they don't fall victim to marketing. We they don't fall victim to marketing. We they don't fall victim to marketing. We talked there about glucose crashes and talked there about glucose crashes and talked there about glucose crashes and what that causes in terms of behavior. I what that causes in terms of behavior. I what that causes in terms of behavior. I was wondering if also causes other was wondering if also causes other was wondering if also causes other compulsive behaviors. compulsive behaviors. compulsive behaviors. >> Does it make me more likely to want to >> Does it make me more likely to want to >> Does it make me more likely to want to doom scroll on the internet if I have doom scroll on the internet if I have doom scroll on the internet if I have been eating lots of sugar? been eating lots of sugar? been eating lots of sugar? >> Well, that's a great question. Why does >> Well, that's a great question. Why does >> Well, that's a great question. Why does sugar feel good? Because it releases sugar feel good? Because it releases sugar feel good? Because it releases dopamine in our brain. Dopamine is the dopamine in our brain. Dopamine is the dopamine in our brain. Dopamine is the pleasure molecule. It makes us feel pleasure molecule. It makes us feel pleasure molecule. It makes us feel good. So if I were to drink this glass good. So if I were to drink this glass good. So if I were to drink this glass of orange juice, which you would have to of orange juice, which you would have to of orange juice, which you would have to pay me a lot of money for me to drink pay me a lot of money for me to drink pay me a lot of money for me to drink this, but my brain would let out so many this, but my brain would let out so many this, but my brain would let out so many dopamine molecules and I would feel this dopamine molecules and I would feel this dopamine molecules and I would feel this wave of pleasure. Now the problem is wave of pleasure. Now the problem is wave of pleasure. Now the problem is people confuse that with energy. It's people confuse that with energy. It's people confuse that with energy. It's not energy, it's dopamine. And dopamine not energy, it's dopamine. And dopamine not energy, it's dopamine. And dopamine is the same exact molecule that gets is the same exact molecule that gets is the same exact molecule that gets released when you're scrolling on released when you're scrolling on released when you're scrolling on Instagram. You look for the next post, Instagram. You look for the next post, Instagram. You look for the next post, you look for the next video. Every time you look for the next video. Every time you look for the next video. Every time you get something new and interesting, you get something new and interesting, you get something new and interesting, bam, a dopamine signal as well in your bam, a dopamine signal as well in your bam, a dopamine signal as well in your brain. So if you're constantly brain. So if you're constantly brain. So if you're constantly triggering dopamine in your brain, triggering dopamine in your brain, triggering dopamine in your brain, you're going to constantly crash. You're you're going to constantly crash. You're you're going to constantly crash. You're going to have dopamine spikes, dopamine going to have dopamine spikes, dopamine going to have dopamine spikes, dopamine crashes, and become more and more crashes, and become more and more crashes, and become more and more addicted to it. So I don't know about addicted to it. So I don't know about addicted to it. So I don't know about studies showing glucose spikes, and for studies showing glucose spikes, and for studies showing glucose spikes, and for example, doom scrolling, but if you look example, doom scrolling, but if you look example, doom scrolling, but if you look at just the biology of it, they're at just the biology of it, they're at just the biology of it, they're triggering the same center in your triggering the same center in your triggering the same center in your brain. So for sure, I can imagine that brain. So for sure, I can imagine that brain. So for sure, I can imagine that if you are on a dopamine binging or if you are on a dopamine binging or if you are on a dopamine binging or dopamine addiction cycle, both an orange dopamine addiction cycle, both an orange dopamine addiction cycle, both an orange juice and a glucose spike and doom juice and a glucose spike and doom juice and a glucose spike and doom scrolling can go hand in hand. I was scrolling can go hand in hand. I was scrolling can go hand in hand. I was just looking at some research here and just looking at some research here and just looking at some research here and it says yes, you're significantly more it says yes, you're significantly more it says yes, you're significantly more likely to doom scroll during a glucose likely to doom scroll during a glucose likely to doom scroll during a glucose crash. And it explains that that's crash. And it explains that that's crash. And it explains that that's because of something called the energy because of something called the energy because of something called the energy crisis in the prefrontal cortex where crisis in the prefrontal cortex where crisis in the prefrontal cortex where your prefrontal cortex, the part of the your prefrontal cortex, the part of the your prefrontal cortex, the part of the brain responsible for willpower and brain responsible for willpower and brain responsible for willpower and decision-m and saying no to things like decision-m and saying no to things like decision-m and saying no to things like doom scrolling in the case where glucose doom scrolling in the case where glucose doom scrolling in the case where glucose drops. This area is first to dim the drops. This area is first to dim the drops. This area is first to dim the lights to save energy for vital lights to save energy for vital lights to save energy for vital functions. The result is you lose your functions. The result is you lose your functions. The result is you lose your executive function, making it nearly executive function, making it nearly executive function, making it nearly impossible to resist the hit of dopamine impossible to resist the hit of dopamine impossible to resist the hit of dopamine that social media provides. But it also that social media provides. But it also that social media provides. But it also says the second reason is this dopamine says the second reason is this dopamine says the second reason is this dopamine trap. And the third is generally your trap. And the third is generally your trap. And the third is generally your emotional regulation goes out of the emotional regulation goes out of the emotional regulation goes out of the window. I I think this in part because I window. I I think this in part because I window. I I think this in part because I notice in myself that when I am on a notice in myself that when I am on a notice in myself that when I am on a higher glucose diet, I'm more likely to higher glucose diet, I'm more likely to higher glucose diet, I'm more likely to get involved in like compulsive get involved in like compulsive get involved in like compulsive behaviors that I otherwise don't like. behaviors that I otherwise don't like. behaviors that I otherwise don't like. >> Yeah. >> Yeah. >> Yeah. >> Like doom scrolling on the internet. >> Like doom scrolling on the internet. >> Like doom scrolling on the internet. >> You have less willpower, less control. >> You have less willpower, less control. >> You have less willpower, less control. >> Yeah. I have less willpower. >> Yeah. I have less willpower. >> Yeah. I have less willpower. >> You feel more addicted. >> You feel more addicted. >> You feel more addicted. >> Yeah. Like I have less control over my >> Yeah. Like I have less control over my >> Yeah. Like I have less control over my life. life. life. >> And the first thing that people notice >> And the first thing that people notice >> And the first thing that people notice is that when they are on a glucose is that when they are on a glucose is that when they are on a glucose roller coaster, they feel addicted to roller coaster, they feel addicted to roller coaster, they feel addicted to sugar. like it's no longer a choice to sugar. like it's no longer a choice to sugar. like it's no longer a choice to go after that cookie. It feels like a go after that cookie. It feels like a go after that cookie. It feels like a compulsive behavior like I need sugar compulsive behavior like I need sugar compulsive behavior like I need sugar right now because that glucose crash is right now because that glucose crash is right now because that glucose crash is triggering a biological mechanism that triggering a biological mechanism that triggering a biological mechanism that is nearly impossible to override. So is nearly impossible to override. So is nearly impossible to override. So when you tell somebody just eat less when you tell somebody just eat less when you tell somebody just eat less sugar, that's that's BS. You can't just sugar, that's that's BS. You can't just sugar, that's that's BS. You can't just eat less sugar. You have to go fix the eat less sugar. You have to go fix the eat less sugar. You have to go fix the underlying cause, which is usually the underlying cause, which is usually the underlying cause, which is usually the glucose crash. You can't override that glucose crash. You can't override that glucose crash. You can't override that feeling of craving that comes from deep feeling of craving that comes from deep feeling of craving that comes from deep inside your brain when you have a inside your brain when you have a inside your brain when you have a glucose crash. You need to fix the glucose crash. You need to fix the glucose crash. You need to fix the spike, reduce the spike, and then spike, reduce the spike, and then spike, reduce the spike, and then naturally the spike also reduces and you naturally the spike also reduces and you naturally the spike also reduces and you feel fewer cravings. There's this theory feel fewer cravings. There's this theory feel fewer cravings. There's this theory called the protein leverage hypothesis. called the protein leverage hypothesis. called the protein leverage hypothesis. And this this theory says that your body And this this theory says that your body And this this theory says that your body will keep you hungry and keep you will keep you hungry and keep you will keep you hungry and keep you seeking food until you've given it seeking food until you've given it seeking food until you've given it enough protein. So if in the morning you enough protein. So if in the morning you enough protein. So if in the morning you have uh I don't know some oats and toast have uh I don't know some oats and toast have uh I don't know some oats and toast and jam, very little protein, your and jam, very little protein, your and jam, very little protein, your body's [snorts] going to be like, "Okay, body's [snorts] going to be like, "Okay, body's [snorts] going to be like, "Okay, we didn't get any protein. We need to we didn't get any protein. We need to we didn't get any protein. We need to get more protein." So you stay more and get more protein." So you stay more and get more protein." So you stay more and more hungry. At 10 a.m. you're hungry more hungry. At 10 a.m. you're hungry more hungry. At 10 a.m. you're hungry again. If you have a cookie again, no again. If you have a cookie again, no again. If you have a cookie again, no protein. Your body will keep you hungry. protein. Your body will keep you hungry. protein. Your body will keep you hungry. If all of a sudden you have 40 grams of If all of a sudden you have 40 grams of If all of a sudden you have 40 grams of protein, then that craving dissipates protein, then that craving dissipates protein, then that craving dissipates and that feeling of seeking out food and that feeling of seeking out food and that feeling of seeking out food sort of calms down because your body got sort of calms down because your body got sort of calms down because your body got what he actually needed, which was what he actually needed, which was what he actually needed, which was protein. protein. protein. >> People send you lots of messages. You >> People send you lots of messages. You >> People send you lots of messages. You have a enormous online following. If I have a enormous online following. If I have a enormous online following. If I was to peer into those DMs you get, what was to peer into those DMs you get, what was to peer into those DMs you get, what would be the essence of what people are would be the essence of what people are would be the essence of what people are saying to you? saying to you? saying to you? >> They're asking me about specific foods. >> They're asking me about specific foods. >> They're asking me about specific foods. They're saying, "Are lentils okay? Can I They're saying, "Are lentils okay? Can I They're saying, "Are lentils okay? Can I eat three eggs a day? what kind of eat three eggs a day? what kind of eat three eggs a day? what kind of vinegar should I use? And often it's vinegar should I use? And often it's vinegar should I use? And often it's people trying to navigate the marketing people trying to navigate the marketing people trying to navigate the marketing messages they're seeing on the packaging messages they're seeing on the packaging messages they're seeing on the packaging of things. They'll be like, "This can of of things. They'll be like, "This can of of things. They'll be like, "This can of tea that says 0 grams of sugar, is it tea that says 0 grams of sugar, is it tea that says 0 grams of sugar, is it good for me?" They're trying to decode good for me?" They're trying to decode good for me?" They're trying to decode what these food products actually what these food products actually what these food products actually contain and whether they're actually contain and whether they're actually contain and whether they're actually good for them. good for them. good for them. >> And is there any real standout marketing >> And is there any real standout marketing >> And is there any real standout marketing messages that are deceptive? messages that are deceptive? messages that are deceptive? >> Yeah. [sighs] >> Yeah. [sighs] >> Yeah. [sighs] No added sugars. That is so deceptive No added sugars. That is so deceptive No added sugars. That is so deceptive because this glass of orange juice has because this glass of orange juice has because this glass of orange juice has no added sugars in it because the sugar no added sugars in it because the sugar no added sugars in it because the sugar was there at the beginning. It came from was there at the beginning. It came from was there at the beginning. It came from the orange from the original ingredient. the orange from the original ingredient. the orange from the original ingredient. So on a can of orange juice, you can say So on a can of orange juice, you can say So on a can of orange juice, you can say no added sugar even though it contains no added sugar even though it contains no added sugar even though it contains 25 grams of sugar, which is the maximum 25 grams of sugar, which is the maximum 25 grams of sugar, which is the maximum limit the WHO recommends for your daily limit the WHO recommends for your daily limit the WHO recommends for your daily sugar intake. So that's a really really sugar intake. So that's a really really sugar intake. So that's a really really bad one. Another one would be something bad one. Another one would be something bad one. Another one would be something that says gluten-free or vegan. It's not that says gluten-free or vegan. It's not that says gluten-free or vegan. It's not because it's gluten-free vegan that it's because it's gluten-free vegan that it's because it's gluten-free vegan that it's good for you. But we're being tricked. good for you. But we're being tricked. good for you. But we're being tricked. You know, food manufacturers do You know, food manufacturers do You know, food manufacturers do everything they can to make you buy everything they can to make you buy everything they can to make you buy their products. their products. their products. >> I think I'm in the season of life where >> I think I'm in the season of life where >> I think I'm in the season of life where I'm thinking a lot about fertility, both I'm thinking a lot about fertility, both I'm thinking a lot about fertility, both my fertility, my fiance's f fertility, my fertility, my fiance's f fertility, my fertility, my fiance's f fertility, and how my diet, the things I eat has an and how my diet, the things I eat has an and how my diet, the things I eat has an impact on that. What what what is it we impact on that. What what what is it we impact on that. What what what is it we need to know about? you know, if we're need to know about? you know, if we're need to know about? you know, if we're trying to conceive, if we want to have trying to conceive, if we want to have trying to conceive, if we want to have we want to have a family, um, is it we want to have a family, um, is it we want to have a family, um, is it really the case that I need to start really the case that I need to start really the case that I need to start thinking about my own fertility in the thinking about my own fertility in the thinking about my own fertility in the leadup to putting that sperm into that leadup to putting that sperm into that leadup to putting that sperm into that egg? egg? egg? >> Yes, both the males and the females need >> Yes, both the males and the females need >> Yes, both the males and the females need to be thinking about fertility and to be thinking about fertility and to be thinking about fertility and nutrition plays a big role and health nutrition plays a big role and health nutrition plays a big role and health plays a big role in the quality of your plays a big role in the quality of your plays a big role in the quality of your sperm, for example. So, a good idea sperm, for example. So, a good idea sperm, for example. So, a good idea would be to reduce before you want to would be to reduce before you want to would be to reduce before you want to have a kid, if you're the man, you know, have a kid, if you're the man, you know, have a kid, if you're the man, you know, reduce alcohol, exercise more, eat reduce alcohol, exercise more, eat reduce alcohol, exercise more, eat better so that your sperm are high better so that your sperm are high better so that your sperm are high quality. So, the sperm turnover is about quality. So, the sperm turnover is about quality. So, the sperm turnover is about three months. So, if you do like a three months. So, if you do like a three months. So, if you do like a three-month sort of intense uh my sperm three-month sort of intense uh my sperm three-month sort of intense uh my sperm are getting in shape kind of situation, are getting in shape kind of situation, are getting in shape kind of situation, it's a good idea. For women, it's it's a good idea. For women, it's it's a good idea. For women, it's different. So, our eggs are present from different. So, our eggs are present from different. So, our eggs are present from before we're born. But the quality of before we're born. But the quality of before we're born. But the quality of our diet, of our nutrient reserves, is our diet, of our nutrient reserves, is our diet, of our nutrient reserves, is going to impact our ability to have kids going to impact our ability to have kids going to impact our ability to have kids also, and it's going to impact what our also, and it's going to impact what our also, and it's going to impact what our baby gets in the first trimester of baby gets in the first trimester of baby gets in the first trimester of pregnancy. pregnancy. pregnancy. >> You've just given birth >> You've just given birth >> You've just given birth >> eight months ago. Yeah. Feels like just >> eight months ago. Yeah. Feels like just >> eight months ago. Yeah. Feels like just last week, but yeah, eight months ago. last week, but yeah, eight months ago. last week, but yeah, eight months ago. And um I guess that's somewhat linked to And um I guess that's somewhat linked to And um I guess that's somewhat linked to why you've written this new book which why you've written this new book which why you've written this new book which is titled Nine Months That Count is titled Nine Months That Count is titled Nine Months That Count Forever: How Your Pregnancy Diet Shapes Forever: How Your Pregnancy Diet Shapes Forever: How Your Pregnancy Diet Shapes Your Baby's Future. You could have Your Baby's Future. You could have Your Baby's Future. You could have written about anything, Jesse, and written about anything, Jesse, and written about anything, Jesse, and people would have bought the book. Um people would have bought the book. Um people would have bought the book. Um because people are so fascinated by you because people are so fascinated by you because people are so fascinated by you and the work that you do. Why of all the and the work that you do. Why of all the and the work that you do. Why of all the subjects you could have written about subjects you could have written about subjects you could have written about was this the subject that meant the most was this the subject that meant the most was this the subject that meant the most to you to commit a long period of your to you to commit a long period of your to you to commit a long period of your life to? because it is a subject where life to? because it is a subject where life to? because it is a subject where there's such a big gap, Stephen, between there's such a big gap, Stephen, between there's such a big gap, Stephen, between what science knows and what parents are what science knows and what parents are what science knows and what parents are told. told. told. It felt like there was a just canyon It felt like there was a just canyon It felt like there was a just canyon between information in the studies between information in the studies between information in the studies that's been there for decades and what I that's been there for decades and what I that's been there for decades and what I as a pregnant woman went through and as a pregnant woman went through and as a pregnant woman went through and what advice I was given, what's what advice I was given, what's what advice I was given, what's available out there to pregnant moms. available out there to pregnant moms. available out there to pregnant moms. So, even though I was pregnant and I was So, even though I was pregnant and I was So, even though I was pregnant and I was tired, I felt I need to write this book tired, I felt I need to write this book tired, I felt I need to write this book because people need to know the power because people need to know the power because people need to know the power that they have. So today, science knows that they have. So today, science knows that they have. So today, science knows that you're not just an oven when you're that you're not just an oven when you're that you're not just an oven when you're pregnant. Have you heard this thing, pregnant. Have you heard this thing, pregnant. Have you heard this thing, being a bun in the oven? It's an being a bun in the oven? It's an being a bun in the oven? It's an American expression. American expression. American expression. >> Uh I think I've heard it once or twice. >> Uh I think I've heard it once or twice. >> Uh I think I've heard it once or twice. Yeah. Yeah. Yeah. >> Okay. So often if you're pregnant, >> Okay. So often if you're pregnant, >> Okay. So often if you're pregnant, people will say, "Oh, you have a bun in people will say, "Oh, you have a bun in people will say, "Oh, you have a bun in the oven. That's so cute." It's like an the oven. That's so cute." It's like an the oven. That's so cute." It's like an expression. And I feel like this is expression. And I feel like this is expression. And I feel like this is where all of our problems started where all of our problems started where all of our problems started because it implies so many misleading because it implies so many misleading because it implies so many misleading things. It implies that when you're things. It implies that when you're things. It implies that when you're pregnant, you are an oven, meaning pregnant, you are an oven, meaning pregnant, you are an oven, meaning you're just there to provide heat and you're just there to provide heat and you're just there to provide heat and time. And people often say just relax, time. And people often say just relax, time. And people often say just relax, you know, let nature do its thing. So it you know, let nature do its thing. So it you know, let nature do its thing. So it implies that you're passive, that you implies that you're passive, that you implies that you're passive, that you have no agency, no power. You're just a have no agency, no power. You're just a have no agency, no power. You're just a vessel of heat and time. That's the vessel of heat and time. That's the vessel of heat and time. That's the first problem. The second problem is first problem. The second problem is first problem. The second problem is that it implies that just like a that it implies that just like a that it implies that just like a chocolate cake that you put in the oven, chocolate cake that you put in the oven, chocolate cake that you put in the oven, it implies that your baby, the moment it implies that your baby, the moment it implies that your baby, the moment the sperm meets the egg, your baby is the sperm meets the egg, your baby is the sperm meets the egg, your baby is set in stone. Like if you're making a set in stone. Like if you're making a set in stone. Like if you're making a cake, when you make the brownie and you cake, when you make the brownie and you cake, when you make the brownie and you put it in the oven, the oven is not put it in the oven, the oven is not put it in the oven, the oven is not going to change the brownie into banana going to change the brownie into banana going to change the brownie into banana bread. The oven is just cooking the bread. The oven is just cooking the bread. The oven is just cooking the brownie. Well, actually, it's very brownie. Well, actually, it's very brownie. Well, actually, it's very different with pregnancy. Your baby is different with pregnancy. Your baby is different with pregnancy. Your baby is not set in stone at conception. What not set in stone at conception. What not set in stone at conception. What happens during the nine months of happens during the nine months of happens during the nine months of pregnancy is co-creating your baby's pregnancy is co-creating your baby's pregnancy is co-creating your baby's plan, and depending on what you eat, a plan, and depending on what you eat, a plan, and depending on what you eat, a different baby will come out. So, we've different baby will come out. So, we've different baby will come out. So, we've been lying to pregnant moms, telling been lying to pregnant moms, telling been lying to pregnant moms, telling them they have no agency, they have no them they have no agency, they have no them they have no agency, they have no power, they should just relax and let power, they should just relax and let power, they should just relax and let nature do its thing. So, that's why I nature do its thing. So, that's why I nature do its thing. So, that's why I wrote this book because the science is wrote this book because the science is wrote this book because the science is fascinating. fascinating. fascinating. >> So, where where are pregnant women being >> So, where where are pregnant women being >> So, where where are pregnant women being let down in this regard? Is it that let down in this regard? Is it that let down in this regard? Is it that there's just not enough information out there's just not enough information out there's just not enough information out there? Is there's there's not been there? Is there's there's not been there? Is there's there's not been enough research out there? Is it bad enough research out there? Is it bad enough research out there? Is it bad advice currently on the internet? advice currently on the internet? advice currently on the internet? >> This is the fault of our food system. >> This is the fault of our food system. >> This is the fault of our food system. This is the fault of society. This is a This is the fault of society. This is a This is the fault of society. This is a fault of the food industry that we were fault of the food industry that we were fault of the food industry that we were just talking about. The marketing just talking about. The marketing just talking about. The marketing messages for everybody today in messages for everybody today in messages for everybody today in developed countries. We are being fed developed countries. We are being fed developed countries. We are being fed processed unhealthy foods that are processed unhealthy foods that are processed unhealthy foods that are hurting us. Whether we get diabetes or hurting us. Whether we get diabetes or hurting us. Whether we get diabetes or heart disease, there is a link to food. heart disease, there is a link to food. heart disease, there is a link to food. And today, even pregnant moms are being And today, even pregnant moms are being And today, even pregnant moms are being let down by the food system and are let down by the food system and are let down by the food system and are eating a diet without knowing it that's eating a diet without knowing it that's eating a diet without knowing it that's not giving them the nutrients their baby not giving them the nutrients their baby not giving them the nutrients their baby needs. So, the moment I became pregnant needs. So, the moment I became pregnant needs. So, the moment I became pregnant the first time, I started researching. I the first time, I started researching. I the first time, I started researching. I went to Google Scholar and I just opened went to Google Scholar and I just opened went to Google Scholar and I just opened about a thousand tabs on my computer, about a thousand tabs on my computer, about a thousand tabs on my computer, which is usually what I do when I'm which is usually what I do when I'm which is usually what I do when I'm researching a new topic. And I looked at researching a new topic. And I looked at researching a new topic. And I looked at the big review studies, the metaanalyses the big review studies, the metaanalyses the big review studies, the metaanalyses of how nutrition during pregnancy of how nutrition during pregnancy of how nutrition during pregnancy impacts our baby's development. I read impacts our baby's development. I read impacts our baby's development. I read probably 2,000 scientific papers. And I probably 2,000 scientific papers. And I probably 2,000 scientific papers. And I just went deep, deep, deep into the just went deep, deep, deep into the just went deep, deep, deep into the research. And out of it, I saw these research. And out of it, I saw these research. And out of it, I saw these four big themes coming out of these four four big themes coming out of these four four big themes coming out of these four nutrients that most moms are not getting nutrients that most moms are not getting nutrients that most moms are not getting enough of in their diet or too much of enough of in their diet or too much of enough of in their diet or too much of in their diet. And I wanted to create in their diet. And I wanted to create in their diet. And I wanted to create this guide to help parents navigate that this guide to help parents navigate that this guide to help parents navigate that food system and see easy things they can food system and see easy things they can food system and see easy things they can do in the mom's diet to help their do in the mom's diet to help their do in the mom's diet to help their baby's development. So while your baby's baby's development. So while your baby's baby's development. So while your baby's DNA is set the moment the sperm meets DNA is set the moment the sperm meets DNA is set the moment the sperm meets the egg with your diet during pregnancy, the egg with your diet during pregnancy, the egg with your diet during pregnancy, you're programming that DNA. Have you you're programming that DNA. Have you you're programming that DNA. Have you heard of epigenetics? heard of epigenetics? heard of epigenetics? >> Yes. >> Yes. >> Yes. >> Okay. So epigenetics are like these >> Okay. So epigenetics are like these >> Okay. So epigenetics are like these little dimmer switches that sit on your little dimmer switches that sit on your little dimmer switches that sit on your DNA and that say activate this gene or DNA and that say activate this gene or DNA and that say activate this gene or silence this gene. And so during silence this gene. And so during silence this gene. And so during pregnancy, you're putting these little pregnancy, you're putting these little pregnancy, you're putting these little switches on your baby's DNA. And this is switches on your baby's DNA. And this is switches on your baby's DNA. And this is going to have an impact on your baby's going to have an impact on your baby's going to have an impact on your baby's development and on his future risk of development and on his future risk of development and on his future risk of disease. I'll give you a very simple disease. I'll give you a very simple disease. I'll give you a very simple example. If you have very high glucose example. If you have very high glucose example. If you have very high glucose levels during pregnancy, scientists have levels during pregnancy, scientists have levels during pregnancy, scientists have found that your baby's DNA will have found that your baby's DNA will have found that your baby's DNA will have epigenetic switches that are programming epigenetic switches that are programming epigenetic switches that are programming him towards having a higher him towards having a higher him towards having a higher vulnerability to develop diabetes vulnerability to develop diabetes vulnerability to develop diabetes himself in his lifetime. So if you have himself in his lifetime. So if you have himself in his lifetime. So if you have high glucose levels, your baby will be high glucose levels, your baby will be high glucose levels, your baby will be programmed to be more likely to then programmed to be more likely to then programmed to be more likely to then have high glucose levels himself have high glucose levels himself have high glucose levels himself throughout his life as a kid, a throughout his life as a kid, a throughout his life as a kid, a teenager, and an adult. That's teenager, and an adult. That's teenager, and an adult. That's epigenetic programming. And depending on epigenetic programming. And depending on epigenetic programming. And depending on your diet as the mom, you can program your diet as the mom, you can program your diet as the mom, you can program your kids differently. But nobody tells your kids differently. But nobody tells your kids differently. But nobody tells moms about this. And that's what I'm moms about this. And that's what I'm moms about this. And that's what I'm trying to change. trying to change. trying to change. >> What do I need to know as someone that >> What do I need to know as someone that >> What do I need to know as someone that knows very little about pregnancy to knows very little about pregnancy to knows very little about pregnancy to really understand the like basics of really understand the like basics of really understand the like basics of what's going on? what's going on? what's going on? >> What time frame matters? What happens >> What time frame matters? What happens >> What time frame matters? What happens when? when? when? >> So females have a uterus, which is an >> So females have a uterus, which is an >> So females have a uterus, which is an organ, and the uterus is where the baby organ, and the uterus is where the baby organ, and the uterus is where the baby develops. And the uterus grows as develops. And the uterus grows as develops. And the uterus grows as pregnancy progresses. And then when you pregnancy progresses. And then when you pregnancy progresses. And then when you give birth, the baby comes out of the give birth, the baby comes out of the give birth, the baby comes out of the uterus, and the uterus stays in the mom. uterus, and the uterus stays in the mom. uterus, and the uterus stays in the mom. So that's important. So that's important. So that's important. When conception happens, so you have the When conception happens, so you have the When conception happens, so you have the sperm meets the egg, that little packet sperm meets the egg, that little packet sperm meets the egg, that little packet of cells will implant in one of the of cells will implant in one of the of cells will implant in one of the walls of the uterus and start growing. walls of the uterus and start growing. walls of the uterus and start growing. And pregnancy is divided into three And pregnancy is divided into three And pregnancy is divided into three trimesters. It's about 9 months. So trimesters. It's about 9 months. So trimesters. It's about 9 months. So months 1 to 3 is the first trimester. 4 months 1 to 3 is the first trimester. 4 months 1 to 3 is the first trimester. 4 5 6 is the second trimester. 7 8 9 is 5 6 is the second trimester. 7 8 9 is 5 6 is the second trimester. 7 8 9 is the third trimester. And what we're the third trimester. And what we're the third trimester. And what we're going to talk about today is about going to talk about today is about going to talk about today is about nutrition and how your baby's getting nutrition and how your baby's getting nutrition and how your baby's getting the building blocks that he needs to the building blocks that he needs to the building blocks that he needs to develop in your womb as the female. develop in your womb as the female. develop in your womb as the female. Because your baby needs to grow from a Because your baby needs to grow from a Because your baby needs to grow from a single cell to 40 trillion cells by the single cell to 40 trillion cells by the single cell to 40 trillion cells by the time he's born, right? He grows from time he's born, right? He grows from time he's born, right? He grows from like nothing to three or four kilos. And like nothing to three or four kilos. And like nothing to three or four kilos. And that has to come from somewhere. It that has to come from somewhere. It that has to come from somewhere. It doesn't just come out of thin air. All doesn't just come out of thin air. All doesn't just come out of thin air. All those building blocks, all that matter those building blocks, all that matter those building blocks, all that matter is coming from you, from what you're is coming from you, from what you're is coming from you, from what you're eating. What you eat becomes your baby. eating. What you eat becomes your baby. eating. What you eat becomes your baby. So your baby is what you eat So your baby is what you eat So your baby is what you eat >> in the first trimester. Your baby's >> in the first trimester. Your baby's >> in the first trimester. Your baby's getting food from this sort of milk that getting food from this sort of milk that getting food from this sort of milk that your uterus creates. So it's uterine your uterus creates. So it's uterine your uterus creates. So it's uterine secretions. And then from the second secretions. And then from the second secretions. And then from the second trimester onwards, something incredible trimester onwards, something incredible trimester onwards, something incredible happens. happens. happens. >> When's the second trimester? That's >> When's the second trimester? That's >> When's the second trimester? That's >> it starts at four months. >> it starts at four months. >> it starts at four months. >> Okay. >> Okay. >> Okay. >> And so for the second and third >> And so for the second and third >> And so for the second and third trimesters, there's another organ that trimesters, there's another organ that trimesters, there's another organ that you create inside your uterus. It's you create inside your uterus. It's you create inside your uterus. It's called the placenta. And the placenta's called the placenta. And the placenta's called the placenta. And the placenta's job is to bring your baby's bloodstream job is to bring your baby's bloodstream job is to bring your baby's bloodstream and your bloodstream as the mom in and your bloodstream as the mom in and your bloodstream as the mom in really close contact. And all of a really close contact. And all of a really close contact. And all of a sudden, symbiosis is established. And sudden, symbiosis is established. And sudden, symbiosis is established. And your bloodstream and your baby's your bloodstream and your baby's your bloodstream and your baby's bloodstream are then going to exchange bloodstream are then going to exchange bloodstream are then going to exchange nutrients and waste. So your baby's nutrients and waste. So your baby's nutrients and waste. So your baby's going to get all his nutrition directly going to get all his nutrition directly going to get all his nutrition directly from your bloodstream. And Stephen, from your bloodstream. And Stephen, from your bloodstream. And Stephen, here's a main myth that people believe. here's a main myth that people believe. here's a main myth that people believe. They believe that your baby will just They believe that your baby will just They believe that your baby will just get what he needs from you during get what he needs from you during get what he needs from you during pregnancy. That's something moms are pregnancy. That's something moms are pregnancy. That's something moms are told. Don't worry, your baby will get told. Don't worry, your baby will get told. Don't worry, your baby will get what he needs from you. This is a lie. what he needs from you. This is a lie. what he needs from you. This is a lie. Depending on what you eat, your baby Depending on what you eat, your baby Depending on what you eat, your baby will have different access to important will have different access to important will have different access to important nutrients. So, your baby doesn't get nutrients. So, your baby doesn't get nutrients. So, your baby doesn't get what he needs. He gets what's there and what he needs. He gets what's there and what he needs. He gets what's there and what you give him. So, let's take a what you give him. So, let's take a what you give him. So, let's take a simple example. One of the nutrients simple example. One of the nutrients simple example. One of the nutrients that is really important is called that is really important is called that is really important is called choline. Have you heard [clears throat] choline. Have you heard [clears throat] choline. Have you heard [clears throat] about choline before? about choline before? about choline before? >> Is that in eggs? >> Is that in eggs? >> Is that in eggs? >> Yes, exactly. It's in the egg yolk. So, >> Yes, exactly. It's in the egg yolk. So, >> Yes, exactly. It's in the egg yolk. So, choline is super important. It forms choline is super important. It forms choline is super important. It forms your baby's brain in the womb. So your your baby's brain in the womb. So your your baby's brain in the womb. So your baby your baby's brain has these cells baby your baby's brain has these cells baby your baby's brain has these cells that are forming called neurons which that are forming called neurons which that are forming called neurons which are the ones that process information are the ones that process information are the ones that process information and choline is important to creating and choline is important to creating and choline is important to creating those neurons and choline creates the those neurons and choline creates the those neurons and choline creates the parts of your baby's brain that have to parts of your baby's brain that have to parts of your baby's brain that have to do with memory, learning and attention. do with memory, learning and attention. do with memory, learning and attention. >> So that egg that you're holding contains >> So that egg that you're holding contains >> So that egg that you're holding contains about 125 milligs of choline and it's an about 125 milligs of choline and it's an about 125 milligs of choline and it's an incredible incredible substance. incredible incredible substance. incredible incredible substance. The thing is, if you don't eat enough The thing is, if you don't eat enough The thing is, if you don't eat enough choline, your baby's brain is not going choline, your baby's brain is not going choline, your baby's brain is not going to get enough choline. And this can have to get enough choline. And this can have to get enough choline. And this can have an impact on the development of your an impact on the development of your an impact on the development of your child. So much so that the American child. So much so that the American child. So much so that the American Association of Pediatrics says failure Association of Pediatrics says failure Association of Pediatrics says failure to provide choline during this time can to provide choline during this time can to provide choline during this time can result in lifelong brain deficits in the result in lifelong brain deficits in the result in lifelong brain deficits in the baby. Today, 90% of moms are not getting baby. Today, 90% of moms are not getting baby. Today, 90% of moms are not getting enough choline during pregnancy. 90% of enough choline during pregnancy. 90% of enough choline during pregnancy. 90% of moms are not getting enough choline moms are not getting enough choline moms are not getting enough choline during pregnancy. during pregnancy. during pregnancy. >> Why? because nobody's telling them about >> Why? because nobody's telling them about >> Why? because nobody's telling them about it and because today we don't eat very it and because today we don't eat very it and because today we don't eat very nutritious nutritious foods anymore that nutritious nutritious foods anymore that nutritious nutritious foods anymore that contain a lot of choline. They're contain a lot of choline. They're contain a lot of choline. They're present in eggs. So four eggs a day present in eggs. So four eggs a day present in eggs. So four eggs a day gives you all the choline that you need. gives you all the choline that you need. gives you all the choline that you need. But choline is also present in organ But choline is also present in organ But choline is also present in organ meats like liver. Nobody eats liver meats like liver. Nobody eats liver meats like liver. Nobody eats liver anymore. Most [snorts] of the foods that anymore. Most [snorts] of the foods that anymore. Most [snorts] of the foods that we eat today, cupcakes, dried fruits, we eat today, cupcakes, dried fruits, we eat today, cupcakes, dried fruits, burgers, chips, they don't contain a lot burgers, chips, they don't contain a lot burgers, chips, they don't contain a lot of choline. We need to be eating eggs. of choline. We need to be eating eggs. of choline. We need to be eating eggs. This is the simplest way to give enough This is the simplest way to give enough This is the simplest way to give enough choline to our baby. And scientists do choline to our baby. And scientists do choline to our baby. And scientists do these animal studies where they deprive these animal studies where they deprive these animal studies where they deprive moms from choline and they look at the moms from choline and they look at the moms from choline and they look at the impact on the brain and they see that impact on the brain and they see that impact on the brain and they see that brain development in the baby stops brain development in the baby stops brain development in the baby stops earlier than it should and those babies earlier than it should and those babies earlier than it should and those babies are born with fewer neurons. The amount are born with fewer neurons. The amount are born with fewer neurons. The amount of choline in your diet during pregnancy of choline in your diet during pregnancy of choline in your diet during pregnancy is going to be impacting your child's is going to be impacting your child's is going to be impacting your child's brain development and nobody's telling brain development and nobody's telling brain development and nobody's telling moms about this. It's really messed up. moms about this. It's really messed up. moms about this. It's really messed up. >> So, how many eggs a day do I need to eat >> So, how many eggs a day do I need to eat >> So, how many eggs a day do I need to eat while I'm pregnant to get enough while I'm pregnant to get enough while I'm pregnant to get enough choline? choline? choline? >> Four is the golden number. So here I >> Four is the golden number. So here I >> Four is the golden number. So here I think we have 28 eggs. So every day think we have 28 eggs. So every day think we have 28 eggs. So every day during pregnancy I ate four eggs. So during pregnancy I ate four eggs. So during pregnancy I ate four eggs. So this is the amount of eggs that I ate this is the amount of eggs that I ate this is the amount of eggs that I ate per week during the 9 months of per week during the 9 months of per week during the 9 months of pregnancy. That's a lot of eggs. But as pregnancy. That's a lot of eggs. But as pregnancy. That's a lot of eggs. But as I was doing this, I knew I was giving my I was doing this, I knew I was giving my I was doing this, I knew I was giving my baby all the choline that he needed, baby all the choline that he needed, baby all the choline that he needed, which is about 450 milligrams per day. which is about 450 milligrams per day. which is about 450 milligrams per day. And this is not very expensive. 28 eggs And this is not very expensive. 28 eggs And this is not very expensive. 28 eggs is about $7. So for $1 a day, you're is about $7. So for $1 a day, you're is about $7. So for $1 a day, you're getting all the choline that your baby getting all the choline that your baby getting all the choline that your baby needs to form his brain. needs to form his brain. needs to form his brain. Mothers are often told to avoid liver. Mothers are often told to avoid liver. Mothers are often told to avoid liver. >> Yeah. >> Yeah. >> Yeah. >> While they're pregnant. >> While they're pregnant. >> While they're pregnant. >> Yeah. >> Yeah. >> Yeah. >> Why? Why is that? And you're saying that >> Why? Why is that? And you're saying that >> Why? Why is that? And you're saying that that's not the correct advice. that's not the correct advice. that's not the correct advice. >> So liver contains a lot of vitamin A, >> So liver contains a lot of vitamin A, >> So liver contains a lot of vitamin A, quite high levels of vitamin A. And quite high levels of vitamin A. And quite high levels of vitamin A. And there's some older studies that show there's some older studies that show there's some older studies that show that liver and high vitamin A can cause that liver and high vitamin A can cause that liver and high vitamin A can cause issues to the baby. That's why liver is issues to the baby. That's why liver is issues to the baby. That's why liver is not usually recommended during not usually recommended during not usually recommended during pregnancy. I [snorts] would say check pregnancy. I [snorts] would say check pregnancy. I [snorts] would say check with your doctor. Different countries with your doctor. Different countries with your doctor. Different countries have different thresholds of how much have different thresholds of how much have different thresholds of how much liver is allowed. And honestly, I don't liver is allowed. And honestly, I don't liver is allowed. And honestly, I don't like liver. So I I prefer to have eggs, like liver. So I I prefer to have eggs, like liver. So I I prefer to have eggs, but liver is super super high in but liver is super super high in but liver is super super high in choline. It's quite impressive. You can choline. It's quite impressive. You can choline. It's quite impressive. You can also take choline supplements, but eggs also take choline supplements, but eggs also take choline supplements, but eggs are the cheapest, easiest source. And are the cheapest, easiest source. And are the cheapest, easiest source. And for example, in the supplement world, so for example, in the supplement world, so for example, in the supplement world, so scientists have done this study at scientists have done this study at scientists have done this study at Cornell. They gave one group of moms the Cornell. They gave one group of moms the Cornell. They gave one group of moms the bare minimum amount of choline that is bare minimum amount of choline that is bare minimum amount of choline that is recommended. So 450 milligrams in recommended. So 450 milligrams in recommended. So 450 milligrams in supplements. And then they wondered, supplements. And then they wondered, supplements. And then they wondered, well, if a baby's brain needs choline, well, if a baby's brain needs choline, well, if a baby's brain needs choline, what happens if he has a lot of choline what happens if he has a lot of choline what happens if he has a lot of choline available? does his brain form even available? does his brain form even available? does his brain form even better? So they gave the other group of better? So they gave the other group of better? So they gave the other group of mom double the bare minimum recommended mom double the bare minimum recommended mom double the bare minimum recommended amount. And then they brought the kids amount. And then they brought the kids amount. And then they brought the kids in during their first year of age for in during their first year of age for in during their first year of age for some tests. And the main test that was some tests. And the main test that was some tests. And the main test that was used is you basically plop the baby on used is you basically plop the baby on used is you basically plop the baby on his mom's lap in front of a computer his mom's lap in front of a computer his mom's lap in front of a computer screen and you flash images on that screen and you flash images on that screen and you flash images on that screen and you measure how quickly the screen and you measure how quickly the screen and you measure how quickly the baby reacts to the new images. So how baby reacts to the new images. So how baby reacts to the new images. So how quickly he moves his eyes. And the quickly he moves his eyes. And the quickly he moves his eyes. And the reason they do this is because this test reason they do this is because this test reason they do this is because this test is correlated to adult IQ. Meaning the is correlated to adult IQ. Meaning the is correlated to adult IQ. Meaning the faster a baby reacts to images in the faster a baby reacts to images in the faster a baby reacts to images in the first year of age, the higher his adult first year of age, the higher his adult first year of age, the higher his adult IQ. That's the association. And so they IQ. That's the association. And so they IQ. That's the association. And so they were wondering, could we see a were wondering, could we see a were wondering, could we see a difference in the baby's reaction time difference in the baby's reaction time difference in the baby's reaction time depending on the mom's choline level in depending on the mom's choline level in depending on the mom's choline level in the womb? And they found that the babies the womb? And they found that the babies the womb? And they found that the babies who were born to the high choline moms who were born to the high choline moms who were born to the high choline moms had 10% faster reaction time to this had 10% faster reaction time to this had 10% faster reaction time to this test. People talk a lot about test. People talk a lot about test. People talk a lot about breastfeeding as well, whether it's breastfeeding as well, whether it's breastfeeding as well, whether it's good, bad, indifferent, um whether you good, bad, indifferent, um whether you good, bad, indifferent, um whether you can breastfeed too much, etc. And can breastfeed too much, etc. And can breastfeed too much, etc. And obviously there's um there's lots of obviously there's um there's lots of obviously there's um there's lots of practicalities that make breastfeeding practicalities that make breastfeeding practicalities that make breastfeeding quite difficult for a lot of mothers, quite difficult for a lot of mothers, quite difficult for a lot of mothers, which we probably should acknowledge. which we probably should acknowledge. which we probably should acknowledge. But But But >> otherwise, what is um what does the >> otherwise, what is um what does the >> otherwise, what is um what does the research say about breastfeeding? research say about breastfeeding? research say about breastfeeding? >> So the difference main difference >> So the difference main difference >> So the difference main difference between breast milk and formula is that between breast milk and formula is that between breast milk and formula is that breast milk is alive. It's alive with breast milk is alive. It's alive with breast milk is alive. It's alive with information. It's alive with little information. It's alive with little information. It's alive with little molecules that are going to continue molecules that are going to continue molecules that are going to continue that DNA programming. Formula is inert. that DNA programming. Formula is inert. that DNA programming. Formula is inert. It It's not alive. It's not doing that It It's not alive. It's not doing that It It's not alive. It's not doing that programming. So yes, breastfeeding has programming. So yes, breastfeeding has programming. So yes, breastfeeding has advantages for the mom and for the baby. advantages for the mom and for the baby. advantages for the mom and for the baby. But formula is nutritionally complete But formula is nutritionally complete But formula is nutritionally complete and it's very useful for many moms who and it's very useful for many moms who and it's very useful for many moms who are not able or don't want to are not able or don't want to are not able or don't want to breastfeed. And if you're using formula, breastfeed. And if you're using formula, breastfeed. And if you're using formula, you actually have to check because today you actually have to check because today you actually have to check because today not all formulas have choline in them. not all formulas have choline in them. not all formulas have choline in them. So check in the ingredients for choline. So check in the ingredients for choline. So check in the ingredients for choline. Also check in the ingredients for Also check in the ingredients for Also check in the ingredients for omega-3s, which is something that we'll omega-3s, which is something that we'll omega-3s, which is something that we'll cover in a bit. Look for that choline cover in a bit. Look for that choline cover in a bit. Look for that choline omega-3s in your formula to make sure omega-3s in your formula to make sure omega-3s in your formula to make sure that your baby is getting what he needs that your baby is getting what he needs that your baby is getting what he needs in those respects. in those respects. in those respects. >> I was reading about a study in the >> I was reading about a study in the >> I was reading about a study in the pediatric research journal that says a pediatric research journal that says a pediatric research journal that says a 2013 Dutch study of 12 children found 2013 Dutch study of 12 children found 2013 Dutch study of 12 children found that less breastfeeding was linked to a that less breastfeeding was linked to a that less breastfeeding was linked to a silencing of the gene for leptin, silencing of the gene for leptin, silencing of the gene for leptin, >> the hormone that signals fullness. >> the hormone that signals fullness. >> the hormone that signals fullness. >> So that's a good example of epigenetic >> So that's a good example of epigenetic >> So that's a good example of epigenetic programming. So we have this gene that programming. So we have this gene that programming. So we have this gene that codes for leptin, which is a protein. codes for leptin, which is a protein. codes for leptin, which is a protein. And leptin is the one of the molecules And leptin is the one of the molecules And leptin is the one of the molecules that makes you feel full. So you and I that makes you feel full. So you and I that makes you feel full. So you and I both have this leptin gene, but both have this leptin gene, but both have this leptin gene, but depending on our epigenetic programming depending on our epigenetic programming depending on our epigenetic programming on that gene, you might be producing on that gene, you might be producing on that gene, you might be producing more of it and I might be producing less more of it and I might be producing less more of it and I might be producing less of it. So for the same meal, you might of it. So for the same meal, you might of it. So for the same meal, you might feel more full and I might feel less feel more full and I might feel less feel more full and I might feel less full after that same exact meal. And so full after that same exact meal. And so full after that same exact meal. And so in the study, they saw that if you're in the study, they saw that if you're in the study, they saw that if you're not breastfed very long, your leptin not breastfed very long, your leptin not breastfed very long, your leptin gene is act deactivated. So you feel gene is act deactivated. So you feel gene is act deactivated. So you feel less full after eating. Now, these are less full after eating. Now, these are less full after eating. Now, these are small associations, but they show you small associations, but they show you small associations, but they show you that there's a difference here and that that there's a difference here and that that there's a difference here and that potentially breastfeeding could help potentially breastfeeding could help potentially breastfeeding could help your baby be more satiated after eating. your baby be more satiated after eating. your baby be more satiated after eating. >> What about sugar during pregnancy? >> What about sugar during pregnancy? >> What about sugar during pregnancy? >> So, sugar is fascinating. >> So, sugar is fascinating. >> So, sugar is fascinating. When you eat sugar, your baby is also When you eat sugar, your baby is also When you eat sugar, your baby is also receiving that sugar because that receiving that sugar because that receiving that sugar because that placenta lets the sugar through. Your placenta lets the sugar through. Your placenta lets the sugar through. Your baby doesn't need any sugar during baby doesn't need any sugar during baby doesn't need any sugar during pregnancy. He needs a little bit of pregnancy. He needs a little bit of pregnancy. He needs a little bit of glucose, which is different. But sugar, glucose, which is different. But sugar, glucose, which is different. But sugar, as in the very sweet molecule of as in the very sweet molecule of as in the very sweet molecule of fructose that is in chocolate, that is fructose that is in chocolate, that is fructose that is in chocolate, that is in these cupcakes, that is in dried in these cupcakes, that is in dried in these cupcakes, that is in dried fruit, your baby needs none of it. And fruit, your baby needs none of it. And fruit, your baby needs none of it. And the most interesting study on sugar in the most interesting study on sugar in the most interesting study on sugar in pregnancy, actually came from the UK. So pregnancy, actually came from the UK. So pregnancy, actually came from the UK. So from 1940 to 1953, I don't know if you from 1940 to 1953, I don't know if you from 1940 to 1953, I don't know if you know this, but in the UK, there was a know this, but in the UK, there was a know this, but in the UK, there was a governmentmandated governmentmandated governmentmandated sugar ration, meaning for 13 years, the sugar ration, meaning for 13 years, the sugar ration, meaning for 13 years, the government controlled how much sugar government controlled how much sugar government controlled how much sugar people had access to. It was during the people had access to. It was during the people had access to. It was during the war and they were trying to manage war and they were trying to manage war and they were trying to manage resources. So everybody in the UK got 10 resources. So everybody in the UK got 10 resources. So everybody in the UK got 10 sugar cubes per day. That's it. And this sugar cubes per day. That's it. And this sugar cubes per day. That's it. And this is down from what people usually ate is down from what people usually ate is down from what people usually ate before the sugar ration, which was about before the sugar ration, which was about before the sugar ration, which was about 20 sugar cubes per day. So everybody, 20 sugar cubes per day. So everybody, 20 sugar cubes per day. So everybody, including pregnant moms, for 13 years including pregnant moms, for 13 years including pregnant moms, for 13 years had a capped amount of sugar. At the end had a capped amount of sugar. At the end had a capped amount of sugar. At the end of the sugar ration, after 13 years, of the sugar ration, after 13 years, of the sugar ration, after 13 years, bam, everybody went back up to eating bam, everybody went back up to eating bam, everybody went back up to eating more sugar. And so scientists in the more sugar. And so scientists in the more sugar. And so scientists in the early 2000s thought, well, that's really early 2000s thought, well, that's really early 2000s thought, well, that's really interesting. This means we have two interesting. This means we have two interesting. This means we have two groups of pregnant moms during the sugar groups of pregnant moms during the sugar groups of pregnant moms during the sugar ration and right after the sugar ration ration and right after the sugar ration ration and right after the sugar ration who had babies develop in their womb who had babies develop in their womb who had babies develop in their womb either with 40 grams of sugar per day or either with 40 grams of sugar per day or either with 40 grams of sugar per day or around 80 grams of sugar per day. And around 80 grams of sugar per day. And around 80 grams of sugar per day. And the scientists wondered, can this small the scientists wondered, can this small the scientists wondered, can this small difference be making an impact on the difference be making an impact on the difference be making an impact on the baby's long-term health? So, they called baby's long-term health? So, they called baby's long-term health? So, they called up 60,000 people who were born either up 60,000 people who were born either up 60,000 people who were born either just before the ration ended or just just before the ration ended or just just before the ration ended or just after and they asked them about their after and they asked them about their after and they asked them about their health. They were like, "Do you have health. They were like, "Do you have health. They were like, "Do you have diabetes? Do you have heart disease? How diabetes? Do you have heart disease? How diabetes? Do you have heart disease? How are you feeling? What's your weight? And are you feeling? What's your weight? And are you feeling? What's your weight? And they saw that the babies who were born they saw that the babies who were born they saw that the babies who were born and who were in their mother's womb and who were in their mother's womb and who were in their mother's womb during the sugar ration had 15% during the sugar ration had 15% during the sugar ration had 15% lower likelihood of having developed lower likelihood of having developed lower likelihood of having developed type 2 diabetes in their lifetime. So type 2 diabetes in their lifetime. So type 2 diabetes in their lifetime. So what does this mean? It means that the what does this mean? It means that the what does this mean? It means that the amount of sugar during pregnancy can be amount of sugar during pregnancy can be amount of sugar during pregnancy can be slightly increasing or decreasing your slightly increasing or decreasing your slightly increasing or decreasing your baby's vulnerability to getting type two baby's vulnerability to getting type two baby's vulnerability to getting type two diabetes later in life. And today diabetes later in life. And today diabetes later in life. And today scientists look at the epigenetics of scientists look at the epigenetics of scientists look at the epigenetics of babies who are born to moms with very babies who are born to moms with very babies who are born to moms with very high glucose levels and they see that high glucose levels and they see that high glucose levels and they see that the genes that are related to diabetes the genes that are related to diabetes the genes that are related to diabetes are activated. So we have a full picture are activated. So we have a full picture are activated. So we have a full picture now of data. We have epigenetics. We now of data. We have epigenetics. We now of data. We have epigenetics. We have this long-term interesting study have this long-term interesting study have this long-term interesting study and we now see that the amount of sugar and we now see that the amount of sugar and we now see that the amount of sugar that we eat during pregnancy is subtly that we eat during pregnancy is subtly that we eat during pregnancy is subtly programming our baby. So Stephen, I programming our baby. So Stephen, I programming our baby. So Stephen, I don't know if you know this, but when I don't know if you know this, but when I don't know if you know this, but when I was 25, I was on the cusp of was 25, I was on the cusp of was 25, I was on the cusp of pre-diabetes. I almost had pre-diabetes pre-diabetes. I almost had pre-diabetes pre-diabetes. I almost had pre-diabetes when I was 25. had very high glucose when I was 25. had very high glucose when I was 25. had very high glucose levels. So, I had a vulnerability to levels. So, I had a vulnerability to levels. So, I had a vulnerability to diabetes. And as I was reading the diabetes. And as I was reading the diabetes. And as I was reading the studies, I was like, "Oh my god, maybe studies, I was like, "Oh my god, maybe studies, I was like, "Oh my god, maybe this has something to do with what my this has something to do with what my this has something to do with what my mother was eating when she was pregnant mother was eating when she was pregnant mother was eating when she was pregnant with me." Because pregnancy is this with me." Because pregnancy is this with me." Because pregnancy is this window of outsized influence in window of outsized influence in window of outsized influence in somebody's health. So, I called up my somebody's health. So, I called up my somebody's health. So, I called up my mom. I was like, "Mom, what do you eat mom. I was like, "Mom, what do you eat mom. I was like, "Mom, what do you eat when you were pregnant?" She was like, when you were pregnant?" She was like, when you were pregnant?" She was like, "Oh, it was the ' 90s. You know, I ate "Oh, it was the ' 90s. You know, I ate "Oh, it was the ' 90s. You know, I ate very little protein, very low fat. And very little protein, very low fat. And very little protein, very low fat. And in the morning, every morning, I had a in the morning, every morning, I had a in the morning, every morning, I had a big glass of orange juice and I had big glass of orange juice and I had big glass of orange juice and I had special case cereal with about a half a special case cereal with about a half a special case cereal with about a half a cup of table sugar on top. I was like, cup of table sugar on top. I was like, cup of table sugar on top. I was like, "Huh, that's pretty interesting." So, I "Huh, that's pretty interesting." So, I "Huh, that's pretty interesting." So, I wonder I will never know. I wonder if wonder I will never know. I wonder if wonder I will never know. I wonder if maybe my vulnerability to diabetes had maybe my vulnerability to diabetes had maybe my vulnerability to diabetes had some roots in the womb. some roots in the womb. some roots in the womb. >> And the science suggests that it does >> And the science suggests that it does >> And the science suggests that it does have a correlation. have a correlation. have a correlation. >> Absolutely. So, the science suggests >> Absolutely. So, the science suggests >> Absolutely. So, the science suggests that the amount of sugar that you're that the amount of sugar that you're that the amount of sugar that you're eating during pregnancy is having an eating during pregnancy is having an eating during pregnancy is having an impact on your baby's epigenetics. And impact on your baby's epigenetics. And impact on your baby's epigenetics. And today, so as I was mentioning, the WHO today, so as I was mentioning, the WHO today, so as I was mentioning, the WHO recommends 25 grams of sugar per day, recommends 25 grams of sugar per day, recommends 25 grams of sugar per day, but most moms are eating 80 grams of but most moms are eating 80 grams of but most moms are eating 80 grams of sugar per day. 80 grams, which is sugar per day. 80 grams, which is sugar per day. 80 grams, which is usually more than what they eat when usually more than what they eat when usually more than what they eat when they're not pregnant because of this they're not pregnant because of this they're not pregnant because of this collective myth that you should eat for collective myth that you should eat for collective myth that you should eat for two that pregnancy you're going to gain two that pregnancy you're going to gain two that pregnancy you're going to gain weight anyway, so eat as much sugar as weight anyway, so eat as much sugar as weight anyway, so eat as much sugar as you want. Really, we're failing moms you want. Really, we're failing moms you want. Really, we're failing moms because we're not telling them about the because we're not telling them about the because we're not telling them about the incredible opportunity they have by just incredible opportunity they have by just incredible opportunity they have by just being a bit mindful of how much sugar being a bit mindful of how much sugar being a bit mindful of how much sugar they eat of being able to help their they eat of being able to help their they eat of being able to help their baby be less vulnerable to diabetes. baby be less vulnerable to diabetes. baby be less vulnerable to diabetes. >> It's not just diabetes though, is it? >> It's not just diabetes though, is it? >> It's not just diabetes though, is it? >> No. >> No. >> No. >> I was just looking at some of the >> I was just looking at some of the >> I was just looking at some of the studies. Um, there's a study here in the studies. Um, there's a study here in the studies. Um, there's a study here in the JAMAMA network. It says a Danish study JAMAMA network. It says a Danish study JAMAMA network. It says a Danish study found that children born to mothers with found that children born to mothers with found that children born to mothers with diabetes had a 15% high risk of diabetes had a 15% high risk of diabetes had a 15% high risk of psychiatric disorders with schizophrenia psychiatric disorders with schizophrenia psychiatric disorders with schizophrenia risk being 55% higher. intellectual risk being 55% higher. intellectual risk being 55% higher. intellectual disability 29% higher and um a disability 29% higher and um a disability 29% higher and um a connection to autism and ADHD. A 2025 connection to autism and ADHD. A 2025 connection to autism and ADHD. A 2025 review of 200 studies which is 56 review of 200 studies which is 56 review of 200 studies which is 56 million mother baby pairs found a 25% million mother baby pairs found a 25% million mother baby pairs found a 25% high risk of autism when um mothers had high risk of autism when um mothers had high risk of autism when um mothers had diabetes during pregnancy. diabetes during pregnancy. diabetes during pregnancy. >> Yeah. >> Yeah. >> Yeah. >> From the Lancet diabetes and >> From the Lancet diabetes and >> From the Lancet diabetes and endocrinology report. And it's important endocrinology report. And it's important endocrinology report. And it's important to note that these studies show to note that these studies show to note that these studies show correlation not causation. And a 25% correlation not causation. And a 25% correlation not causation. And a 25% increase in absolute terms only raises increase in absolute terms only raises increase in absolute terms only raises the prevalence from one in 100 to around the prevalence from one in 100 to around the prevalence from one in 100 to around 1.25 in 100 children. So there's some 1.25 in 100 children. So there's some 1.25 in 100 children. So there's some nuance to be had on that. nuance to be had on that. nuance to be had on that. >> There is some nuance, but that >> There is some nuance, but that >> There is some nuance, but that association holds very strongly. And as association holds very strongly. And as association holds very strongly. And as you said, 56 million mom baby pairs. So you said, 56 million mom baby pairs. So you said, 56 million mom baby pairs. So across the world, we see that when a mom across the world, we see that when a mom across the world, we see that when a mom has diabetes during pregnancy, her baby has diabetes during pregnancy, her baby has diabetes during pregnancy, her baby has a higher risk of psychiatric has a higher risk of psychiatric has a higher risk of psychiatric disorders. And the main theory that disorders. And the main theory that disorders. And the main theory that could explain this association has to do could explain this association has to do could explain this association has to do with the baby's brain. So your baby with the baby's brain. So your baby with the baby's brain. So your baby is forming his brain in the room. And is forming his brain in the room. And is forming his brain in the room. And today, Stephen, you have about a 100red today, Stephen, you have about a 100red today, Stephen, you have about a 100red billion neurons in your brain and they billion neurons in your brain and they billion neurons in your brain and they are the exact same neurons that you had are the exact same neurons that you had are the exact same neurons that you had the day you were born. Neurons never get the day you were born. Neurons never get the day you were born. Neurons never get replaced. So what does this mean? It replaced. So what does this mean? It replaced. So what does this mean? It means that your neurons that you have means that your neurons that you have means that your neurons that you have for life are formed during pregnancy in for life are formed during pregnancy in for life are formed during pregnancy in your mother's uterus. Now you have these your mother's uterus. Now you have these your mother's uterus. Now you have these neurons in the baby's brain being formed neurons in the baby's brain being formed neurons in the baby's brain being formed 250,000 per minute. Pew, pew, pew, pew, 250,000 per minute. Pew, pew, pew, pew, 250,000 per minute. Pew, pew, pew, pew, pew, neurons everywhere. And next to the pew, neurons everywhere. And next to the pew, neurons everywhere. And next to the neurons, you have another type of cell. neurons, you have another type of cell. neurons, you have another type of cell. This cell is called the micro ga. And it This cell is called the micro ga. And it This cell is called the micro ga. And it kind of looks like a starfish, and it's kind of looks like a starfish, and it's kind of looks like a starfish, and it's patrolling the baby's brain. And it's patrolling the baby's brain. And it's patrolling the baby's brain. And it's job is to make sure that the neurons are job is to make sure that the neurons are job is to make sure that the neurons are forming properly. So what microg ga do, forming properly. So what microg ga do, forming properly. So what microg ga do, they're a cell from the immune system, they're a cell from the immune system, they're a cell from the immune system, is they are on the lookout for any is they are on the lookout for any is they are on the lookout for any neurons that are being damaged or not neurons that are being damaged or not neurons that are being damaged or not formed properly. And as soon as they formed properly. And as soon as they formed properly. And as soon as they find a neuron that is not ideal, they go find a neuron that is not ideal, they go find a neuron that is not ideal, they go over to it and they eat it and they over to it and they eat it and they over to it and they eat it and they destroy it. So they're pruning the brain destroy it. So they're pruning the brain destroy it. So they're pruning the brain and they're looking out for damage and and they're looking out for damage and and they're looking out for damage and making sure everything develops making sure everything develops making sure everything develops normally. Now if the mother has high normally. Now if the mother has high normally. Now if the mother has high inflammation levels during pregnancy and inflammation levels during pregnancy and inflammation levels during pregnancy and this can be caused by a number of this can be caused by a number of this can be caused by a number of things. It can be caused by high glucose things. It can be caused by high glucose things. It can be caused by high glucose levels. It can be caused by infection. levels. It can be caused by infection. levels. It can be caused by infection. It can be caused by chemicals. High It can be caused by chemicals. High It can be caused by chemicals. High inflammation seems to be making these inflammation seems to be making these inflammation seems to be making these microglea overactive. Now all of a microglea overactive. Now all of a microglea overactive. Now all of a sudden they become a bit deregulated and sudden they become a bit deregulated and sudden they become a bit deregulated and they start eating and destroying neurons they start eating and destroying neurons they start eating and destroying neurons that don't need to be destroyed. They that don't need to be destroyed. They that don't need to be destroyed. They start destroying healthy neurons and as start destroying healthy neurons and as start destroying healthy neurons and as a result the brain is forming in a a result the brain is forming in a a result the brain is forming in a slightly suboptimal fashion. And slightly suboptimal fashion. And slightly suboptimal fashion. And scientists believe this to be the scientists believe this to be the scientists believe this to be the leading theory behind why we see the leading theory behind why we see the leading theory behind why we see the association between gestational association between gestational association between gestational diabetes, so diabetes of pregnancy and a diabetes, so diabetes of pregnancy and a diabetes, so diabetes of pregnancy and a higher risk of psychiatric disorders. higher risk of psychiatric disorders. higher risk of psychiatric disorders. They believe it has to do with the They believe it has to do with the They believe it has to do with the inflammation levels going on in the inflammation levels going on in the inflammation levels going on in the baby's brain during pregnancy. And so baby's brain during pregnancy. And so baby's brain during pregnancy. And so what does this tell us? This tells us what does this tell us? This tells us what does this tell us? This tells us that when we're pregnant, we're that when we're pregnant, we're that when we're pregnant, we're influencing the amount of inflammation influencing the amount of inflammation influencing the amount of inflammation in our baby's body. And this should be in our baby's body. And this should be in our baby's body. And this should be something that we tell women about something that we tell women about something that we tell women about because if they can have power over because if they can have power over because if they can have power over their inflammation levels, for example, their inflammation levels, for example, their inflammation levels, for example, by reducing their glucose spikes, they by reducing their glucose spikes, they by reducing their glucose spikes, they could also give their baby a benefit to could also give their baby a benefit to could also give their baby a benefit to its brain formation. Do you think it's its brain formation. Do you think it's its brain formation. Do you think it's useful for women during pregnancy to useful for women during pregnancy to useful for women during pregnancy to wear those continuous glucose monitors? wear those continuous glucose monitors? wear those continuous glucose monitors? >> I did. I did the whole time. Is it >> I did. I did the whole time. Is it >> I did. I did the whole time. Is it useful? Depends on what you want to do. useful? Depends on what you want to do. useful? Depends on what you want to do. I think it's really interesting. It I think it's really interesting. It I think it's really interesting. It helped me a lot. Maybe just for two helped me a lot. Maybe just for two helped me a lot. Maybe just for two weeks could be cool. So, you can kind of weeks could be cool. So, you can kind of weeks could be cool. So, you can kind of see what's going on and learn about your see what's going on and learn about your see what's going on and learn about your glucose spikes. And I think one of the glucose spikes. And I think one of the glucose spikes. And I think one of the issues we see during pregnancy is that issues we see during pregnancy is that issues we see during pregnancy is that your glucose levels are usually tested your glucose levels are usually tested your glucose levels are usually tested in the third trimester with in the third trimester with in the third trimester with [clears throat] the diabetes test. But [clears throat] the diabetes test. But [clears throat] the diabetes test. But by that time, like you've already been by that time, like you've already been by that time, like you've already been going going along for 6 months with your going going along for 6 months with your going going along for 6 months with your glucose levels. I think we should be glucose levels. I think we should be glucose levels. I think we should be testing glucose levels much much earlier testing glucose levels much much earlier testing glucose levels much much earlier like in the first trimester because your like in the first trimester because your like in the first trimester because your glucose levels in the first trimester glucose levels in the first trimester glucose levels in the first trimester actually can predict very well whether actually can predict very well whether actually can predict very well whether you're going to get gestational diabetes you're going to get gestational diabetes you're going to get gestational diabetes or not. So, I think we should maybe put or not. So, I think we should maybe put or not. So, I think we should maybe put a glucose monitor on all pregnant moms a glucose monitor on all pregnant moms a glucose monitor on all pregnant moms in the first trimester or even pre-reg in the first trimester or even pre-reg in the first trimester or even pre-reg to help them understand their glucose to help them understand their glucose to help them understand their glucose spikes and show them about these easy spikes and show them about these easy spikes and show them about these easy tools and habits and hacks that you can tools and habits and hacks that you can tools and habits and hacks that you can put in place to reduce your glucose put in place to reduce your glucose put in place to reduce your glucose spikes. spikes. spikes. >> I was reading about a study from >> I was reading about a study from >> I was reading about a study from Diabetes Care that said they put um Diabetes Care that said they put um Diabetes Care that said they put um these continuous glucose monitors on 700 these continuous glucose monitors on 700 these continuous glucose monitors on 700 women and found that if they did it in women and found that if they did it in women and found that if they did it in the first trimester, they could the first trimester, they could the first trimester, they could accurately predict who would develop accurately predict who would develop accurately predict who would develop gestational diabetes at 24 to 28 weeks. gestational diabetes at 24 to 28 weeks. gestational diabetes at 24 to 28 weeks. >> Yeah. And so that's really interesting >> Yeah. And so that's really interesting >> Yeah. And so that's really interesting because a lot of people used to think because a lot of people used to think because a lot of people used to think that gestational diabetes, meaning that gestational diabetes, meaning that gestational diabetes, meaning diabetes during pregnancy, is kind of diabetes during pregnancy, is kind of diabetes during pregnancy, is kind of random. It was like, "Oh, you get it, random. It was like, "Oh, you get it, random. It was like, "Oh, you get it, but we don't know why. It's random. Your but we don't know why. It's random. Your but we don't know why. It's random. Your body's just doing this." And now we have body's just doing this." And now we have body's just doing this." And now we have evidence that suggests that actually evidence that suggests that actually evidence that suggests that actually it's correlated to your glucose levels it's correlated to your glucose levels it's correlated to your glucose levels in the first trimester. Now, in the in the first trimester. Now, in the in the first trimester. Now, in the first trimester, your glucose levels are first trimester, your glucose levels are first trimester, your glucose levels are pretty much the same as when you're not pretty much the same as when you're not pretty much the same as when you're not pregnant. As pregnancy progresses, pregnant. As pregnancy progresses, pregnant. As pregnancy progresses, hormones come into play and things start hormones come into play and things start hormones come into play and things start shifting. Glucose spikes get bigger and shifting. Glucose spikes get bigger and shifting. Glucose spikes get bigger and longer. fasting glucose levels becomes longer. fasting glucose levels becomes longer. fasting glucose levels becomes lower. But that first trimester, your lower. But that first trimester, your lower. But that first trimester, your glucose spikes and your glucose levels glucose spikes and your glucose levels glucose spikes and your glucose levels are similar to pre- pregnancy. This are similar to pre- pregnancy. This are similar to pre- pregnancy. This means that essentially your non-pregant means that essentially your non-pregant means that essentially your non-pregant glucose levels can predict whether or glucose levels can predict whether or glucose levels can predict whether or not you're going to get gestational not you're going to get gestational not you're going to get gestational diabetes. Which means that gestational diabetes. Which means that gestational diabetes. Which means that gestational diabetes is not random. It actually has diabetes is not random. It actually has diabetes is not random. It actually has roots in what was happening before roots in what was happening before roots in what was happening before pregnancy. Meaning that if you had high pregnancy. Meaning that if you had high pregnancy. Meaning that if you had high glucose levels before pregnancy, you're glucose levels before pregnancy, you're glucose levels before pregnancy, you're more likely to get gestational diabetes. more likely to get gestational diabetes. more likely to get gestational diabetes. Gestational diabetes could actually just Gestational diabetes could actually just Gestational diabetes could actually just be a symptom of having high glucose be a symptom of having high glucose be a symptom of having high glucose levels before pregnancy but just not levels before pregnancy but just not levels before pregnancy but just not knowing about it. knowing about it. knowing about it. >> You know, when we say high glucose >> You know, when we say high glucose >> You know, when we say high glucose levels, is that a very individual thing? levels, is that a very individual thing? levels, is that a very individual thing? >> No, >> No, >> No, >> it's not an individual thing. >> it's not an individual thing. >> it's not an individual thing. >> No, we have very clear cut offs. So, for >> No, we have very clear cut offs. So, for >> No, we have very clear cut offs. So, for example, if you're not pregnant like you example, if you're not pregnant like you example, if you're not pregnant like you and I, 100 milligrams per deciliter is and I, 100 milligrams per deciliter is and I, 100 milligrams per deciliter is the cut off between healthy and the cut off between healthy and the cut off between healthy and pre-diabetes. pre-diabetes. pre-diabetes. So, that's fasting glucose level, your So, that's fasting glucose level, your So, that's fasting glucose level, your glucose level first thing in the glucose level first thing in the glucose level first thing in the morning. If you're pregnant, that morning. If you're pregnant, that morning. If you're pregnant, that changes. Anything above 92 milligrams changes. Anything above 92 milligrams changes. Anything above 92 milligrams per deciliter is considered diabetes of per deciliter is considered diabetes of per deciliter is considered diabetes of pregnancy. So high glucose levels, it's pregnancy. So high glucose levels, it's pregnancy. So high glucose levels, it's it's very well segmented. We have these it's very well segmented. We have these it's very well segmented. We have these very specific ranges that say normal, very specific ranges that say normal, very specific ranges that say normal, too high, much too high. too high, much too high. too high, much too high. >> But if me and you both have this um a >> But if me and you both have this um a >> But if me and you both have this um a teaspoon of this honey that I have here teaspoon of this honey that I have here teaspoon of this honey that I have here on the desk, our responses to this honey on the desk, our responses to this honey on the desk, our responses to this honey are going to be completely different, are going to be completely different, are going to be completely different, right? right? right? >> Yeah. The glucose spike we experience is >> Yeah. The glucose spike we experience is >> Yeah. The glucose spike we experience is going to be different for a bunch of going to be different for a bunch of going to be different for a bunch of reasons. Our microbiome, our genetics, reasons. Our microbiome, our genetics, reasons. Our microbiome, our genetics, how much muscle mass we have, how how much muscle mass we have, how how much muscle mass we have, how hydrated, how stressed, how tired we we hydrated, how stressed, how tired we we hydrated, how stressed, how tired we we are. So maybe you're going to get a are. So maybe you're going to get a are. So maybe you're going to get a spike of like, I don't know, 30 30 spike of like, I don't know, 30 30 spike of like, I don't know, 30 30 milligrams and maybe I'll get a 45 milligrams and maybe I'll get a 45 milligrams and maybe I'll get a 45 milligram spike because I'm tired. Now, milligram spike because I'm tired. Now, milligram spike because I'm tired. Now, what does that mean? It doesn't mean what does that mean? It doesn't mean what does that mean? It doesn't mean that honey is necessarily better for you that honey is necessarily better for you that honey is necessarily better for you than it is for me. It just means that my than it is for me. It just means that my than it is for me. It just means that my body today is more or less good at body today is more or less good at body today is more or less good at managing this influx of glucose managing this influx of glucose managing this influx of glucose >> today. >> today. >> today. >> Today. Yeah. Today. And it also means >> Today. Yeah. Today. And it also means >> Today. Yeah. Today. And it also means something very important, which is that something very important, which is that something very important, which is that if you and I both used a glucose hack. if you and I both used a glucose hack. if you and I both used a glucose hack. So, for example, if you and I both had a So, for example, if you and I both had a So, for example, if you and I both had a chicken breast before the honey, both chicken breast before the honey, both chicken breast before the honey, both you and I would have a smaller glucose you and I would have a smaller glucose you and I would have a smaller glucose spike from that same honey. So, glucose spike from that same honey. So, glucose spike from that same honey. So, glucose hacks and ways to reduce your glucose hacks and ways to reduce your glucose hacks and ways to reduce your glucose spikes work in everyone. The exact spikes work in everyone. The exact spikes work in everyone. The exact absolute values after eating something, absolute values after eating something, absolute values after eating something, these can vary. But one thing that is these can vary. But one thing that is these can vary. But one thing that is true for everybody is that you're true for everybody is that you're true for everybody is that you're fasting glucose. So glucose before you fasting glucose. So glucose before you fasting glucose. So glucose before you eat anything, that is something we can eat anything, that is something we can eat anything, that is something we can compare. So if you and I both at 7 a.m. compare. So if you and I both at 7 a.m. compare. So if you and I both at 7 a.m. before we eat anything and we had our before we eat anything and we had our before we eat anything and we had our fasting glucose levels checked, we could fasting glucose levels checked, we could fasting glucose levels checked, we could compare. We could say, "Oh, Jesse is compare. We could say, "Oh, Jesse is compare. We could say, "Oh, Jesse is very close to pre-diabetes and Steven is very close to pre-diabetes and Steven is very close to pre-diabetes and Steven is not very close to pre-diabetes." Those not very close to pre-diabetes." Those not very close to pre-diabetes." Those are very easy numbers to compare. the are very easy numbers to compare. the are very easy numbers to compare. the spikes after eating. These can vary. spikes after eating. These can vary. spikes after eating. These can vary. >> So, if I put on a little bit more >> So, if I put on a little bit more >> So, if I put on a little bit more muscle, that means that I'll tolerate muscle, that means that I'll tolerate muscle, that means that I'll tolerate glucose better. glucose better. glucose better. >> Yeah. Because your muscles are an >> Yeah. Because your muscles are an >> Yeah. Because your muscles are an amazing sink where your body is soaking amazing sink where your body is soaking amazing sink where your body is soaking up glucose from your bloodstream. And up glucose from your bloodstream. And up glucose from your bloodstream. And that's why we see that even during that's why we see that even during that's why we see that even during pregnancy, having high muscle mass is pregnancy, having high muscle mass is pregnancy, having high muscle mass is protective against diabetes. So, women protective against diabetes. So, women protective against diabetes. So, women with higher muscle mass in pregnancy are with higher muscle mass in pregnancy are with higher muscle mass in pregnancy are less likely to have gestational less likely to have gestational less likely to have gestational diabetes. Let me give you an example. diabetes. Let me give you an example. diabetes. Let me give you an example. So, we we eat this honey. What happens? So, we we eat this honey. What happens? So, we we eat this honey. What happens? The honey goes from our mouth to our The honey goes from our mouth to our The honey goes from our mouth to our stomach to our intestine and then it stomach to our intestine and then it stomach to our intestine and then it goes through our intestinal wall into goes through our intestinal wall into goes through our intestinal wall into our bloodstream. So all these glucose our bloodstream. So all these glucose our bloodstream. So all these glucose molecules are arriving into our molecules are arriving into our molecules are arriving into our bloodstream. Now there's two options. bloodstream. Now there's two options. bloodstream. Now there's two options. Either we stay here and we don't move. Either we stay here and we don't move. Either we stay here and we don't move. In that case glucose is going to rise in In that case glucose is going to rise in In that case glucose is going to rise in our bloodstream, big glucose spike and our bloodstream, big glucose spike and our bloodstream, big glucose spike and then crash. Or we say, "Okay, let's go then crash. Or we say, "Okay, let's go then crash. Or we say, "Okay, let's go outside and go for a walk right after we outside and go for a walk right after we outside and go for a walk right after we eat this honey." We're walking. Our eat this honey." We're walking. Our eat this honey." We're walking. Our muscles are contracting. Our leg muscles muscles are contracting. Our leg muscles muscles are contracting. Our leg muscles are contracting. Our arm muscles are are contracting. Our arm muscles are are contracting. Our arm muscles are contracting. And these muscles as contracting. And these muscles as contracting. And these muscles as they're contracting, they're looking for they're contracting, they're looking for they're contracting, they're looking for energy. And the first place they look is energy. And the first place they look is energy. And the first place they look is in the bloodstream. They look for in the bloodstream. They look for in the bloodstream. They look for glucose in the bloodstream. Which is why glucose in the bloodstream. Which is why glucose in the bloodstream. Which is why if you move after you eat glucose, you if you move after you eat glucose, you if you move after you eat glucose, you will get a smaller glucose spike because will get a smaller glucose spike because will get a smaller glucose spike because some of that glucose is being used by some of that glucose is being used by some of that glucose is being used by your muscles for energy. your muscles for energy. your muscles for energy. >> I've heard you tell people that they >> I've heard you tell people that they >> I've heard you tell people that they should uh do some stuff with their should uh do some stuff with their should uh do some stuff with their calves. [laughter] calves. [laughter] calves. [laughter] >> Calf raises. Yeah. Okay. So, put your >> Calf raises. Yeah. Okay. So, put your >> Calf raises. Yeah. Okay. So, put your feet on the ground, Stephen. Yeah. feet on the ground, Stephen. Yeah. feet on the ground, Stephen. Yeah. >> And just do some calf push-ups. Calf >> And just do some calf push-ups. Calf >> And just do some calf push-ups. Calf raises. So you go up onto the ends of raises. So you go up onto the ends of raises. So you go up onto the ends of your feet and back down. your feet and back down. your feet and back down. >> Okay. So you got it. I'm going up. I'm >> Okay. So you got it. I'm going up. I'm >> Okay. So you got it. I'm going up. I'm lifting my heels. lifting my heels. lifting my heels. >> Exactly. Lift your heels up and down. So >> Exactly. Lift your heels up and down. So >> Exactly. Lift your heels up and down. So as you do this, there's a muscle in your as you do this, there's a muscle in your as you do this, there's a muscle in your calf called the soles muscle. Can you calf called the soles muscle. Can you calf called the soles muscle. Can you feel it contract? It's your calf muscle. feel it contract? It's your calf muscle. feel it contract? It's your calf muscle. >> Yeah. >> Yeah. >> Yeah. >> Okay. So this muscle is very good at >> Okay. So this muscle is very good at >> Okay. So this muscle is very good at soaking up glucose from your soaking up glucose from your soaking up glucose from your bloodstream. So easy hack you can do bloodstream. So easy hack you can do bloodstream. So easy hack you can do after you eat something sweet is you after you eat something sweet is you after you eat something sweet is you just do some calf raises at your desk just do some calf raises at your desk just do some calf raises at your desk like this. Nobody can notice. Five like this. Nobody can notice. Five like this. Nobody can notice. Five minutes and that's going to help reduce minutes and that's going to help reduce minutes and that's going to help reduce the glucose spike of what you just ate. the glucose spike of what you just ate. the glucose spike of what you just ate. I mean five five minutes. I mean five five minutes. I mean five five minutes. >> Yeah, I mean you can do five minutes. In >> Yeah, I mean you can do five minutes. In >> Yeah, I mean you can do five minutes. In the studies they do sometimes hours of the studies they do sometimes hours of the studies they do sometimes hours of this but even just one minute is better this but even just one minute is better this but even just one minute is better than nothing to reduce your glucose than nothing to reduce your glucose than nothing to reduce your glucose spike. spike. spike. [clears throat] [clears throat] [clears throat] >> I mean this is probably why a lot of >> I mean this is probably why a lot of >> I mean this is probably why a lot of cultures go for a walk after dinner. cultures go for a walk after dinner. cultures go for a walk after dinner. Right. Right. Right. >> Completely. And a lot of the glucose >> Completely. And a lot of the glucose >> Completely. And a lot of the glucose hacks that I've talked about, they hacks that I've talked about, they hacks that I've talked about, they actually mirror a lot of traditions. So actually mirror a lot of traditions. So actually mirror a lot of traditions. So for example, the glucose hack of having for example, the glucose hack of having for example, the glucose hack of having your vegetables at the beginning of your your vegetables at the beginning of your your vegetables at the beginning of your meal. This is incredibly powerful meal. This is incredibly powerful meal. This is incredibly powerful pregnancy or not pregnancy because pregnancy or not pregnancy because pregnancy or not pregnancy because vegetables contain fiber. And when you vegetables contain fiber. And when you vegetables contain fiber. And when you have them at the beginning of your meal, have them at the beginning of your meal, have them at the beginning of your meal, they create this protective mesh in your they create this protective mesh in your they create this protective mesh in your intestine that slows down the glucose intestine that slows down the glucose intestine that slows down the glucose molecules from carbs and makes the molecules from carbs and makes the molecules from carbs and makes the glucose molecules arrive more slowly glucose molecules arrive more slowly glucose molecules arrive more slowly into your bloodstream, meaning smaller into your bloodstream, meaning smaller into your bloodstream, meaning smaller spike. Now, eating veggies at the spike. Now, eating veggies at the spike. Now, eating veggies at the beginning of a meal, that's something beginning of a meal, that's something beginning of a meal, that's something that we call kite in France, which means that we call kite in France, which means that we call kite in France, which means raw veggies at the beginning of your raw veggies at the beginning of your raw veggies at the beginning of your meal. meal. meal. What other simple exercises do you What other simple exercises do you What other simple exercises do you recommend if I've just eaten something recommend if I've just eaten something recommend if I've just eaten something that's high in glucose that I can do that's high in glucose that I can do that's high in glucose that I can do quickly to help bring down my glucose quickly to help bring down my glucose quickly to help bring down my glucose spike? Right. That's ultimately what spike? Right. That's ultimately what spike? Right. That's ultimately what it's going to do, bring down the spike. it's going to do, bring down the spike. it's going to do, bring down the spike. >> The best thing to do is to move your >> The best thing to do is to move your >> The best thing to do is to move your body. So, get up, find a spot in your body. So, get up, find a spot in your body. So, get up, find a spot in your apartment that needs to be tidied, find apartment that needs to be tidied, find apartment that needs to be tidied, find a place you got to vacuum, find some a place you got to vacuum, find some a place you got to vacuum, find some find some laundry to do, and do that find some laundry to do, and do that find some laundry to do, and do that within 90 minutes after eating. Your within 90 minutes after eating. Your within 90 minutes after eating. Your muscles are your best ally in reducing muscles are your best ally in reducing muscles are your best ally in reducing your glucose spikes after you've eaten. your glucose spikes after you've eaten. your glucose spikes after you've eaten. So, what's going on there? I I start So, what's going on there? I I start So, what's going on there? I I start eating a cake. I finish eating the cake. eating a cake. I finish eating the cake. eating a cake. I finish eating the cake. How long have I got to get that cake How long have I got to get that cake How long have I got to get that cake into my muscles? [laughter] into my muscles? [laughter] into my muscles? [laughter] >> That's a great way to put it. You have >> That's a great way to put it. You have >> That's a great way to put it. You have about 90 minutes. So, an hour and a about 90 minutes. So, an hour and a about 90 minutes. So, an hour and a half. half. half. >> Okay. >> Okay. >> Okay. >> That's when the spike is usually going >> That's when the spike is usually going >> That's when the spike is usually going to be at at its maximum. to be at at its maximum. to be at at its maximum. >> So, if I start squatting, >> So, if I start squatting, >> So, if I start squatting, >> Yeah. squats are a great great tool. >> Yeah. squats are a great great tool. >> Yeah. squats are a great great tool. >> I want to go for a big muscle, right? >> I want to go for a big muscle, right? >> I want to go for a big muscle, right? >> Yeah. Absolutely. So there's some >> Yeah. Absolutely. So there's some >> Yeah. Absolutely. So there's some studies showing that if you do I think studies showing that if you do I think studies showing that if you do I think it's five squats or 10 squats every five it's five squats or 10 squats every five it's five squats or 10 squats every five minutes that is a very very powerful way minutes that is a very very powerful way minutes that is a very very powerful way to get your glucose spike down. Now you to get your glucose spike down. Now you to get your glucose spike down. Now you don't always have the space to do some don't always have the space to do some don't always have the space to do some squats but if you're alone and at home squats but if you're alone and at home squats but if you're alone and at home go for it that's one of the best ones. go for it that's one of the best ones. go for it that's one of the best ones. >> So what's going on in my body there is >> So what's going on in my body there is >> So what's going on in my body there is my I start squatting I'm working my my I start squatting I'm working my my I start squatting I'm working my glutes. glutes. glutes. >> Yeah. So your glutes are looking for >> Yeah. So your glutes are looking for >> Yeah. So your glutes are looking for energy and the first place they look is energy and the first place they look is energy and the first place they look is in your blood. They're looking for in your blood. They're looking for in your blood. They're looking for glucose glucose glucose >> because glucose is the energy that your >> because glucose is the energy that your >> because glucose is the energy that your muscles are using. muscles are using. muscles are using. >> Okay. Yeah. Do you use standing desks? >> Okay. Yeah. Do you use standing desks? >> Okay. Yeah. Do you use standing desks? I've really got into it. I've really got into it. I've really got into it. >> Yeah, I do. I have a desk at home that >> Yeah, I do. I have a desk at home that >> Yeah, I do. I have a desk at home that moves up and down. moves up and down. moves up and down. >> Same. >> Same. >> Same. >> Yeah, but sometimes if I'm tired, I just >> Yeah, but sometimes if I'm tired, I just >> Yeah, but sometimes if I'm tired, I just more tired with the standing desk. So, I more tired with the standing desk. So, I more tired with the standing desk. So, I have to have a bit of energy left over. have to have a bit of energy left over. have to have a bit of energy left over. Do you always use a standing desk? Do you always use a standing desk? Do you always use a standing desk? >> I mean, I kind of oscillate between >> I mean, I kind of oscillate between >> I mean, I kind of oscillate between standing and sitting. But I think standing and sitting. But I think standing and sitting. But I think especially in like the morning, I find especially in like the morning, I find especially in like the morning, I find it to be really, really good. it to be really, really good. it to be really, really good. >> You just gave me an idea for a glucose >> You just gave me an idea for a glucose >> You just gave me an idea for a glucose test. I should do the same muffin and test. I should do the same muffin and test. I should do the same muffin and afterwards standing desk for 30 minutes afterwards standing desk for 30 minutes afterwards standing desk for 30 minutes or sitting at the desk for 30 minutes. or sitting at the desk for 30 minutes. or sitting at the desk for 30 minutes. That's a great test. That's a great test. That's a great test. >> Well, we need to put some uh Stella >> Well, we need to put some uh Stella >> Well, we need to put some uh Stella glucose monitors on before. But yes, we glucose monitors on before. But yes, we glucose monitors on before. But yes, we can do it. We should do it. So, I will can do it. We should do it. So, I will can do it. We should do it. So, I will eat a muffin first thing in the morning, eat a muffin first thing in the morning, eat a muffin first thing in the morning, then stand for 30 minutes, and then the then stand for 30 minutes, and then the then stand for 30 minutes, and then the next day, I will eat a muffin first next day, I will eat a muffin first next day, I will eat a muffin first thing in the morning, and then sit for thing in the morning, and then sit for thing in the morning, and then sit for 30 minutes, and I'll send you the spike, 30 minutes, and I'll send you the spike, 30 minutes, and I'll send you the spike, and we can see we can see how much and we can see we can see how much and we can see we can see how much glucose is being burned when we're glucose is being burned when we're glucose is being burned when we're standing at our desk. standing at our desk. standing at our desk. >> Okay. Well, we're gonna put that the >> Okay. Well, we're gonna put that the >> Okay. Well, we're gonna put that the results in the episode. Okay, great. results in the episode. Okay, great. results in the episode. Okay, great. Now, so what you see on the screen if Now, so what you see on the screen if Now, so what you see on the screen if you're watching is the results of Jesse you're watching is the results of Jesse you're watching is the results of Jesse standing after having a muffin standing after having a muffin standing after having a muffin and then these results which you see on and then these results which you see on and then these results which you see on the screen are Jesse sitting after the screen are Jesse sitting after the screen are Jesse sitting after having a muffin having a muffin having a muffin >> and either we'll see that the spikes are >> and either we'll see that the spikes are >> and either we'll see that the spikes are very similar very similar very similar >> which [clears throat] means that >> which [clears throat] means that >> which [clears throat] means that standing doesn't use much more muscle standing doesn't use much more muscle standing doesn't use much more muscle energy than sitting or we will see that energy than sitting or we will see that energy than sitting or we will see that standing is using up some of the glucose standing is using up some of the glucose standing is using up some of the glucose from my bloodstream and therefore the from my bloodstream and therefore the from my bloodstream and therefore the spike is smaller after the muffin. spike is smaller after the muffin. spike is smaller after the muffin. >> On that point of exercise, mothers are >> On that point of exercise, mothers are >> On that point of exercise, mothers are given conflicting advice about what to given conflicting advice about what to given conflicting advice about what to do when they're pregnant. Um, some do when they're pregnant. Um, some do when they're pregnant. Um, some people say exercise is not good. Some people say exercise is not good. Some people say exercise is not good. Some people say it's great. What's your people say it's great. What's your people say it's great. What's your position from all the research you've position from all the research you've position from all the research you've done as to whether mothers should be done as to whether mothers should be done as to whether mothers should be doing exercise during pregnancy? doing exercise during pregnancy? doing exercise during pregnancy? >> Exercise is incredibly good for your >> Exercise is incredibly good for your >> Exercise is incredibly good for your baby's development. And there's one baby's development. And there's one baby's development. And there's one study done in animals because we can't study done in animals because we can't study done in animals because we can't do many studies in in humans when it do many studies in in humans when it do many studies in in humans when it comes to pregnancy for obvious ethical comes to pregnancy for obvious ethical comes to pregnancy for obvious ethical reasons, but there's this incredible reasons, but there's this incredible reasons, but there's this incredible study which I think is my favorite study study which I think is my favorite study study which I think is my favorite study in the book. So scientists took two in the book. So scientists took two in the book. So scientists took two groups of pregnant rats and they gave groups of pregnant rats and they gave groups of pregnant rats and they gave them the exact same housing conditions, them the exact same housing conditions, them the exact same housing conditions, diet, lighting, everything. The only diet, lighting, everything. The only diet, lighting, everything. The only difference is that one group also had difference is that one group also had difference is that one group also had these tiny little treadmills that they these tiny little treadmills that they these tiny little treadmills that they had to walk on for 30 minutes a day had to walk on for 30 minutes a day had to walk on for 30 minutes a day every day during pregnancy. So, same every day during pregnancy. So, same every day during pregnancy. So, same exact conditions. The only difference is exact conditions. The only difference is exact conditions. The only difference is one group of pregnant rats is moving 30 one group of pregnant rats is moving 30 one group of pregnant rats is moving 30 minutes a day on these tiny treadmills. minutes a day on these tiny treadmills. minutes a day on these tiny treadmills. Then they wait for the babies to be born Then they wait for the babies to be born Then they wait for the babies to be born and they put the babies in these mazes and they put the babies in these mazes and they put the babies in these mazes to kind of measure how quickly they're to kind of measure how quickly they're to kind of measure how quickly they're solving the maze. And they also measure solving the maze. And they also measure solving the maze. And they also measure the baby's anxiety levels. They found the baby's anxiety levels. They found the baby's anxiety levels. They found that the babies that were born to the that the babies that were born to the that the babies that were born to the moms who were exercising solved the maze moms who were exercising solved the maze moms who were exercising solved the maze twice as fast and had fewer anxiety twice as fast and had fewer anxiety twice as fast and had fewer anxiety symptoms. symptoms. symptoms. So they found this strong association So they found this strong association So they found this strong association between a mom exercising during between a mom exercising during between a mom exercising during pregnancy and the outcomes of the baby's pregnancy and the outcomes of the baby's pregnancy and the outcomes of the baby's brain. brain. brain. >> H [clears throat] >> H [clears throat] >> H [clears throat] >> and the main theory is that when we >> and the main theory is that when we >> and the main theory is that when we exercise, there's this molecule produced exercise, there's this molecule produced exercise, there's this molecule produced in our brain called BDNF. And it's got a in our brain called BDNF. And it's got a in our brain called BDNF. And it's got a complicated name, but what it does is complicated name, but what it does is complicated name, but what it does is that it helps neuroplasticity. It helps that it helps neuroplasticity. It helps that it helps neuroplasticity. It helps your neurons create new connections. And your neurons create new connections. And your neurons create new connections. And we know that in humans when we exercise, we know that in humans when we exercise, we know that in humans when we exercise, that's one of the reasons exercise is that's one of the reasons exercise is that's one of the reasons exercise is good for the brain because it increases good for the brain because it increases good for the brain because it increases BDNF. And in these pregnant rats, they BDNF. And in these pregnant rats, they BDNF. And in these pregnant rats, they found not only were the mom's BDNFs found not only were the mom's BDNFs found not only were the mom's BDNFs higher, but the baby's BDNF levels higher, but the baby's BDNF levels higher, but the baby's BDNF levels inside of the wombs was also higher. and inside of the wombs was also higher. and inside of the wombs was also higher. and they believe that is why they saw this they believe that is why they saw this they believe that is why they saw this impact on the baby's brain development impact on the baby's brain development impact on the baby's brain development after birth. So what happens in the womb after birth. So what happens in the womb after birth. So what happens in the womb is really setting up a strong foundation is really setting up a strong foundation is really setting up a strong foundation for your baby's brain. It's laying out for your baby's brain. It's laying out for your baby's brain. It's laying out the basic architecture, which is why the basic architecture, which is why the basic architecture, which is why it's so important to do these simple it's so important to do these simple it's so important to do these simple hacks to give your baby's brain the hacks to give your baby's brain the hacks to give your baby's brain the optimal nutrients that it needs to form optimal nutrients that it needs to form optimal nutrients that it needs to form properly. properly. properly. >> What is um there's a little metaphor >> What is um there's a little metaphor >> What is um there's a little metaphor over there, those two plant pots. What over there, those two plant pots. What over there, those two plant pots. What is the metaphor? is the metaphor? is the metaphor? Okay, so both of these plants come from identical both of these plants come from identical seeds. The only difference is what they seeds. The only difference is what they seeds. The only difference is what they were planted in. So, one of these plants were planted in. So, one of these plants were planted in. So, one of these plants was planted in basically little rocks was planted in basically little rocks was planted in basically little rocks and gravel with a tiny bit of soil in and gravel with a tiny bit of soil in and gravel with a tiny bit of soil in it. The other seed was planted in rich it. The other seed was planted in rich it. The other seed was planted in rich fertilized soil. What is this showing fertilized soil. What is this showing fertilized soil. What is this showing us? We intuitively understand that when us? We intuitively understand that when us? We intuitively understand that when we're planting a seed, the soil we we're planting a seed, the soil we we're planting a seed, the soil we choose is important, right? We choose is important, right? We choose is important, right? We understand that the same seed is not understand that the same seed is not understand that the same seed is not going to lead to the same tree depending going to lead to the same tree depending going to lead to the same tree depending on where we plant it. And I think for on where we plant it. And I think for on where we plant it. And I think for pregnancy, we've lost this intuition pregnancy, we've lost this intuition pregnancy, we've lost this intuition because your baby is a seed. You as the because your baby is a seed. You as the because your baby is a seed. You as the mother's body, you are the soil and the mother's body, you are the soil and the mother's body, you are the soil and the soil is going to co-create your baby's soil is going to co-create your baby's soil is going to co-create your baby's plan. So when you're pregnant, you have plan. So when you're pregnant, you have plan. So when you're pregnant, you have this little baby with his DNA plant, but this little baby with his DNA plant, but this little baby with his DNA plant, but depending on depending on the nutrients depending on depending on the nutrients depending on depending on the nutrients you provide, he's going to grow into a you provide, he's going to grow into a you provide, he's going to grow into a different tree. He's either going to different tree. He's either going to different tree. He's either going to grow in a super optimal tree that has grow in a super optimal tree that has grow in a super optimal tree that has all the nutrients he needed or he's all the nutrients he needed or he's all the nutrients he needed or he's going to have to adapt to what's going to have to adapt to what's going to have to adapt to what's available and grow into a slightly available and grow into a slightly available and grow into a slightly different tree. Now, the main difference different tree. Now, the main difference different tree. Now, the main difference is that humans are not plants. So humans is that humans are not plants. So humans is that humans are not plants. So humans are very resilient. your baby will are very resilient. your baby will are very resilient. your baby will probably be okay. Even if like 90% of us probably be okay. Even if like 90% of us probably be okay. Even if like 90% of us you don't have enough choline. Even if you don't have enough choline. Even if you don't have enough choline. Even if like 75% of us you don't have enough like 75% of us you don't have enough like 75% of us you don't have enough omega-3s, even if like 70% of us you omega-3s, even if like 70% of us you omega-3s, even if like 70% of us you don't have enough protein. And even if don't have enough protein. And even if don't have enough protein. And even if like most of us you're eating more than like most of us you're eating more than like most of us you're eating more than the recommended amount of sugar, your the recommended amount of sugar, your the recommended amount of sugar, your baby will probably be fine, but he will baby will probably be fine, but he will baby will probably be fine, but he will be adapting to a slightly suboptimal be adapting to a slightly suboptimal be adapting to a slightly suboptimal nutrient environment. So that's what nutrient environment. So that's what nutrient environment. So that's what this metaphor is all about. You're this metaphor is all about. You're this metaphor is all about. You're co-creating the plan of your baby with co-creating the plan of your baby with co-creating the plan of your baby with your diet during pregnancy and it's your diet during pregnancy and it's your diet during pregnancy and it's shaping him and he's adapting and shaping him and he's adapting and shaping him and he's adapting and calibrating to what you're giving him. >> Steve, what you doing? >> Steve, what you doing? >> Uh, just making myself a delicious >> Uh, just making myself a delicious >> Uh, just making myself a delicious coffee coffee coffee >> from the freezer. >> from the freezer. >> from the freezer. >> From the freezer. Have you not heard >> From the freezer. Have you not heard >> From the freezer. Have you not heard about Contier? about Contier? about Contier? >> No. >> No. >> No. >> Oh my gosh. This is going to change your >> Oh my gosh. This is going to change your >> Oh my gosh. This is going to change your life. A couple of months ago, the life. A couple of months ago, the life. A couple of months ago, the founder of this business called Matt founder of this business called Matt founder of this business called Matt sent a big shipment of this coffee to sent a big shipment of this coffee to sent a big shipment of this coffee to our office in London. This coffee is our office in London. This coffee is our office in London. This coffee is like nothing you've ever seen before. like nothing you've ever seen before. like nothing you've ever seen before. What most people don't know is that the What most people don't know is that the What most people don't know is that the processing of coffee takes out a lot of processing of coffee takes out a lot of processing of coffee takes out a lot of the taste. So what they do is they flash the taste. So what they do is they flash the taste. So what they do is they flash freeze it at the optimal moment when freeze it at the optimal moment when freeze it at the optimal moment when it's most tasty and they send you in the it's most tasty and they send you in the it's most tasty and they send you in the post the coffee in these little frozen post the coffee in these little frozen post the coffee in these little frozen ice cubes. Now Max sent a big shipment ice cubes. Now Max sent a big shipment ice cubes. Now Max sent a big shipment to my office. I moved it to the kitchen. to my office. I moved it to the kitchen. to my office. I moved it to the kitchen. I said to the team, "Knock yourselves I said to the team, "Knock yourselves I said to the team, "Knock yourselves out. Give this a try." And then I saw so out. Give this a try." And then I saw so out. Give this a try." And then I saw so many messages in our Slack channel of many messages in our Slack channel of many messages in our Slack channel of people going, "Oh my god, what the hell people going, "Oh my god, what the hell people going, "Oh my god, what the hell is that? It's so delicious." All I have is that? It's so delicious." All I have is that? It's so delicious." All I have to do is pop it out in the morning using to do is pop it out in the morning using to do is pop it out in the morning using the little button on the back of this the little button on the back of this the little button on the back of this thing. I pour my hot water in and I mix thing. I pour my hot water in and I mix thing. I pour my hot water in and I mix it and that is done. You can get $30 off it and that is done. You can get $30 off it and that is done. You can get $30 off your first order of Cometier coffee if your first order of Cometier coffee if your first order of Cometier coffee if you go to cometier.com/stephven. you go to cometier.com/stephven. you go to cometier.com/stephven. And it won't be available for long. So And it won't be available for long. So And it won't be available for long. So get that discount while you can. I I'm get that discount while you can. I I'm get that discount while you can. I I'm not going to be a pregnant mother in my not going to be a pregnant mother in my not going to be a pregnant mother in my life, but I am going to have a fiance life, but I am going to have a fiance life, but I am going to have a fiance hopefully at some point who is a hopefully at some point who is a hopefully at some point who is a pregnant mother. So, I would really like pregnant mother. So, I would really like pregnant mother. So, I would really like to know how I can help as a partner, but to know how I can help as a partner, but to know how I can help as a partner, but also I'm sure she's going to listen to also I'm sure she's going to listen to also I'm sure she's going to listen to this. So, what she can do to make sure this. So, what she can do to make sure this. So, what she can do to make sure that the soil in which my baby grows is that the soil in which my baby grows is that the soil in which my baby grows is optimal. We've talked about a few of the optimal. We've talked about a few of the optimal. We've talked about a few of the things so far like choline and we've al things so far like choline and we've al things so far like choline and we've al also talked about sugar and glucose also talked about sugar and glucose also talked about sugar and glucose levels throughout pregnancy to avoid levels throughout pregnancy to avoid levels throughout pregnancy to avoid gestational diabetes. We've talked about gestational diabetes. We've talked about gestational diabetes. We've talked about exercise as well. What about alcohol? exercise as well. What about alcohol? exercise as well. What about alcohol? >> Not a good idea because as I explained, >> Not a good idea because as I explained, >> Not a good idea because as I explained, your bloodstream and your baby's your bloodstream and your baby's your bloodstream and your baby's bloodstream are basically connected. So bloodstream are basically connected. So bloodstream are basically connected. So when you drink alcohol during pregnancy, when you drink alcohol during pregnancy, when you drink alcohol during pregnancy, your blood alcohol level rises and then your blood alcohol level rises and then your blood alcohol level rises and then your baby's blood alcohol level in your your baby's blood alcohol level in your your baby's blood alcohol level in your uterus also rises. There's no filter uterus also rises. There's no filter uterus also rises. There's no filter protecting your baby from alcohol. So protecting your baby from alcohol. So protecting your baby from alcohol. So when you have a glass of wine, your when you have a glass of wine, your when you have a glass of wine, your baby's also having a glass of wine in baby's also having a glass of wine in baby's also having a glass of wine in the womb. And we know that alcohol is the womb. And we know that alcohol is the womb. And we know that alcohol is not good for our brains. And this also not good for our brains. And this also not good for our brains. And this also goes for babies. So, you wouldn't put goes for babies. So, you wouldn't put goes for babies. So, you wouldn't put red wine in your baby's bottle after red wine in your baby's bottle after red wine in your baby's bottle after birth and give him red wine to drink, birth and give him red wine to drink, birth and give him red wine to drink, but that's kind of what's going on when but that's kind of what's going on when but that's kind of what's going on when you're drinking alcohol when you're you're drinking alcohol when you're you're drinking alcohol when you're pregnant. And there's been a lot of a pregnant. And there's been a lot of a pregnant. And there's been a lot of a lot of stuff online about, oh, alcohol lot of stuff online about, oh, alcohol lot of stuff online about, oh, alcohol during pregnancy is fine in small during pregnancy is fine in small during pregnancy is fine in small quantities. I think when you understand quantities. I think when you understand quantities. I think when you understand how alcohol is toxic to the brain how alcohol is toxic to the brain how alcohol is toxic to the brain biologically, it makes no sense to biologically, it makes no sense to biologically, it makes no sense to pregnant moms that a little bit of pregnant moms that a little bit of pregnant moms that a little bit of alcohol is okay. It's best if you can to alcohol is okay. It's best if you can to alcohol is okay. It's best if you can to avoid alcohol entirely. avoid alcohol entirely. avoid alcohol entirely. >> So, complete abstinence. Yeah, >> So, complete abstinence. Yeah, >> So, complete abstinence. Yeah, >> there was actually a study that came out >> there was actually a study that came out >> there was actually a study that came out in February last year, which is quite in February last year, which is quite in February last year, which is quite recent, from the University of recent, from the University of recent, from the University of Melbourne, where they used Melbourne, where they used Melbourne, where they used highresolution 3D imaging to reveal that highresolution 3D imaging to reveal that highresolution 3D imaging to reveal that even low doses of alcohol cause facial even low doses of alcohol cause facial even low doses of alcohol cause facial morphing, consistent changes in the morphing, consistent changes in the morphing, consistent changes in the shape of the eyes and nose at 12 months, shape of the eyes and nose at 12 months, shape of the eyes and nose at 12 months, persisting up to age 8, and weaker persisting up to age 8, and weaker persisting up to age 8, and weaker connections in the in the right um connections in the in the right um connections in the in the right um anterior singulate part of the brain, anterior singulate part of the brain, anterior singulate part of the brain, the region critical for emotional the region critical for emotional the region critical for emotional regulation and impulse control, even if regulation and impulse control, even if regulation and impulse control, even if the mother drank only occasionally. the mother drank only occasionally. the mother drank only occasionally. which is which is which is very um surprising very um surprising very um surprising because I think for a long time we've because I think for a long time we've because I think for a long time we've always thought that heavy consumption of always thought that heavy consumption of always thought that heavy consumption of alcohol was a problem alcohol was a problem alcohol was a problem >> and we know that yeah >> and we know that yeah >> and we know that yeah >> but even low doses are suboptimal. >> but even low doses are suboptimal. >> but even low doses are suboptimal. >> It's kind of it kind of goes for all >> It's kind of it kind of goes for all >> It's kind of it kind of goes for all adults, right? We thought for a long adults, right? We thought for a long adults, right? We thought for a long time that one glass of wine per day was time that one glass of wine per day was time that one glass of wine per day was good for the heart. Now we understand good for the heart. Now we understand good for the heart. Now we understand that the ideal amount of alcohol is that the ideal amount of alcohol is that the ideal amount of alcohol is zero. Like there's no benefit to zero. Like there's no benefit to zero. Like there's no benefit to alcohol. Now, is that to say that one alcohol. Now, is that to say that one alcohol. Now, is that to say that one glass of wine during pregnancy is gonna, glass of wine during pregnancy is gonna, glass of wine during pregnancy is gonna, you know, indelibly impact your baby's you know, indelibly impact your baby's you know, indelibly impact your baby's brain? Probably not. But if you can brain? Probably not. But if you can brain? Probably not. But if you can avoid it, this is the best time to avoid avoid it, this is the best time to avoid avoid it, this is the best time to avoid it entirely. it entirely. it entirely. >> What about when you're breastfeeding? >> What about when you're breastfeeding? >> What about when you're breastfeeding? >> Oo. Well, you have much more leeway then >> Oo. Well, you have much more leeway then >> Oo. Well, you have much more leeway then because the amount of alcohol in your because the amount of alcohol in your because the amount of alcohol in your breast milk mirrors the amount of breast milk mirrors the amount of breast milk mirrors the amount of alcohol in your bloodstream. So, for alcohol in your bloodstream. So, for alcohol in your bloodstream. So, for example, if you have a glass of wine, 2 example, if you have a glass of wine, 2 example, if you have a glass of wine, 2 and 1 half to three hours later, you and 1 half to three hours later, you and 1 half to three hours later, you have pretty much no more alcohol in your have pretty much no more alcohol in your have pretty much no more alcohol in your bloodstream, which means your breast bloodstream, which means your breast bloodstream, which means your breast milk is also pretty much devoid of milk is also pretty much devoid of milk is also pretty much devoid of alcohol. So, if you time it right, alcohol. So, if you time it right, alcohol. So, if you time it right, you're going to be able to have a glass you're going to be able to have a glass you're going to be able to have a glass of wine without it actually going into of wine without it actually going into of wine without it actually going into your breast milk. But, it's all about your breast milk. But, it's all about your breast milk. But, it's all about timing. timing. timing. >> Caffeine, >> Caffeine, >> Caffeine, >> the recommendation is to stay under two >> the recommendation is to stay under two >> the recommendation is to stay under two cups of coffee per day during pregnancy. cups of coffee per day during pregnancy. cups of coffee per day during pregnancy. Um, it's not a neurotoxin like alcohol, Um, it's not a neurotoxin like alcohol, Um, it's not a neurotoxin like alcohol, right? But caffeine does go to your right? But caffeine does go to your right? But caffeine does go to your baby's bloodstream. And some studies baby's bloodstream. And some studies baby's bloodstream. And some studies show that babies are more active in the show that babies are more active in the show that babies are more active in the womb after the mother drinks caffeine. womb after the mother drinks caffeine. womb after the mother drinks caffeine. And it has no benefit. So listen, you do And it has no benefit. So listen, you do And it has no benefit. So listen, you do what you can. I reduced a little bit my what you can. I reduced a little bit my what you can. I reduced a little bit my caffeine intake. Instead of having like caffeine intake. Instead of having like caffeine intake. Instead of having like two flat whites, I had maybe half a flat two flat whites, I had maybe half a flat two flat whites, I had maybe half a flat white or a decaf fat white when I could. white or a decaf fat white when I could. white or a decaf fat white when I could. But some days I just really wanted a But some days I just really wanted a But some days I just really wanted a coffee, so I had a coffee. coffee, so I had a coffee. coffee, so I had a coffee. >> Have they ever done any studies on >> Have they ever done any studies on >> Have they ever done any studies on caffeine and pregnancy? caffeine and pregnancy? caffeine and pregnancy? >> Well, we can't do any studies on >> Well, we can't do any studies on >> Well, we can't do any studies on caffeine and pregnancy in humans. It's caffeine and pregnancy in humans. It's caffeine and pregnancy in humans. It's unethical to test anything in pregnant unethical to test anything in pregnant unethical to test anything in pregnant moms. We have associations and the moms. We have associations and the moms. We have associations and the associations don't show much difference. associations don't show much difference. associations don't show much difference. Like we don't have studies that show Like we don't have studies that show Like we don't have studies that show caffeine intake in moms leads to this caffeine intake in moms leads to this caffeine intake in moms leads to this kind of bad outcome in the kids. It kind of bad outcome in the kids. It kind of bad outcome in the kids. It seems pretty neutral at low doses. If seems pretty neutral at low doses. If seems pretty neutral at low doses. If you have really high doses of caffeine, you have really high doses of caffeine, you have really high doses of caffeine, there is an impact on the baby's well there is an impact on the baby's well there is an impact on the baby's well associative impact on the baby's associative impact on the baby's associative impact on the baby's temperament, but for one or two cups a temperament, but for one or two cups a temperament, but for one or two cups a day, there's no impact that we find. day, there's no impact that we find. day, there's no impact that we find. >> And they've done animal studies. >> And they've done animal studies. >> And they've done animal studies. >> Yeah, they've done animal studies. Low >> Yeah, they've done animal studies. Low >> Yeah, they've done animal studies. Low doses also fine. Very high doses, we doses also fine. Very high doses, we doses also fine. Very high doses, we start to see changes in the baby's start to see changes in the baby's start to see changes in the baby's behavior. You talk about this in the behavior. You talk about this in the behavior. You talk about this in the book in certain animal studies they show book in certain animal studies they show book in certain animal studies they show um during pregnancy leads to smaller um during pregnancy leads to smaller um during pregnancy leads to smaller offspring altered heart development and offspring altered heart development and offspring altered heart development and delayed brain growth. Um but you explain delayed brain growth. Um but you explain delayed brain growth. Um but you explain that we don't have direct clinical trial that we don't have direct clinical trial that we don't have direct clinical trial data on the long-term impact of caffeine data on the long-term impact of caffeine data on the long-term impact of caffeine during human pregnancy. during human pregnancy. during human pregnancy. >> And also those studies are very high >> And also those studies are very high >> And also those studies are very high doses of caffeine. doses of caffeine. doses of caffeine. >> Okay. Yeah. >> Okay. Yeah. >> Okay. Yeah. >> And the World Health Organization >> And the World Health Organization >> And the World Health Organization recommends that women who consume more recommends that women who consume more recommends that women who consume more than 300 milligs of coffee a day, which than 300 milligs of coffee a day, which than 300 milligs of coffee a day, which is roughly three cups, reduce their is roughly three cups, reduce their is roughly three cups, reduce their daily intake during pregnancy. daily intake during pregnancy. daily intake during pregnancy. >> Yeah. So probably one cup a day is not >> Yeah. So probably one cup a day is not >> Yeah. So probably one cup a day is not harming your baby. Hm. Fermented foods harming your baby. Hm. Fermented foods harming your baby. Hm. Fermented foods in the gut. What about that? Yeah. What in the gut. What about that? Yeah. What in the gut. What about that? Yeah. What should I be thinking about there? should I be thinking about there? should I be thinking about there? >> Well, this is very early research, but >> Well, this is very early research, but >> Well, this is very early research, but showing that potentially if a mother has showing that potentially if a mother has showing that potentially if a mother has fermented food during pregnancy, it's fermented food during pregnancy, it's fermented food during pregnancy, it's also seeding her baby's gut microbiome. also seeding her baby's gut microbiome. also seeding her baby's gut microbiome. But this is very, very early stuff. But But this is very, very early stuff. But But this is very, very early stuff. But if you can include some kefir, some if you can include some kefir, some if you can include some kefir, some sauerkraut during pregnancy, it's sauerkraut during pregnancy, it's sauerkraut during pregnancy, it's helpful. helpful. helpful. >> What What about bread? Do you think much >> What What about bread? Do you think much >> What What about bread? Do you think much about bread? about bread? about bread? >> Do I think much about bread? I mean, I'm >> Do I think much about bread? I mean, I'm >> Do I think much about bread? I mean, I'm French, so I think about bread all the French, so I think about bread all the French, so I think about bread all the [laughter] time. [laughter] time. [laughter] time. in terms of um your recommendations on in terms of um your recommendations on in terms of um your recommendations on the type of bread one should be eating. the type of bread one should be eating. the type of bread one should be eating. >> Well, bread is interesting because bread >> Well, bread is interesting because bread >> Well, bread is interesting because bread is a carb that contains mostly glucose is a carb that contains mostly glucose is a carb that contains mostly glucose and we know that in the third trimester and we know that in the third trimester and we know that in the third trimester of pregnancy, your baby actually needs of pregnancy, your baby actually needs of pregnancy, your baby actually needs more glucose because he's developing and more glucose because he's developing and more glucose because he's developing and he also needs energy. Your baby needs he also needs energy. Your baby needs he also needs energy. Your baby needs about 70 gram of glucose per day at the about 70 gram of glucose per day at the about 70 gram of glucose per day at the very end of pregnancy. So, as a pregnant very end of pregnancy. So, as a pregnant very end of pregnancy. So, as a pregnant mom, you should be eating 70 grams of mom, you should be eating 70 grams of mom, you should be eating 70 grams of glucose more than you usually do at the glucose more than you usually do at the glucose more than you usually do at the end of pregnancy. For the first and end of pregnancy. For the first and end of pregnancy. For the first and second trimesters, you don't need to be second trimesters, you don't need to be second trimesters, you don't need to be eating much more glucose. So you could eating much more glucose. So you could eating much more glucose. So you could have that via bread. You could have that have that via bread. You could have that have that via bread. You could have that via rice, for example. So 70 grams of via rice, for example. So 70 grams of via rice, for example. So 70 grams of glucose is about three slices of bread glucose is about three slices of bread glucose is about three slices of bread or a cup and a half of rice. In terms of or a cup and a half of rice. In terms of or a cup and a half of rice. In terms of the type of bread you should be eating, the type of bread you should be eating, the type of bread you should be eating, it's always better for your glucose it's always better for your glucose it's always better for your glucose levels to have bread that is full of levels to have bread that is full of levels to have bread that is full of seeds. But to be honest, there's not a seeds. But to be honest, there's not a seeds. But to be honest, there's not a huge difference between like sprouted huge difference between like sprouted huge difference between like sprouted grain bread versus white bread. It's all grain bread versus white bread. It's all grain bread versus white bread. It's all just glucose. Because there there is a I just glucose. Because there there is a I just glucose. Because there there is a I guess there's a a risk that mothers guess there's a a risk that mothers guess there's a a risk that mothers might get a little bit scared of having might get a little bit scared of having might get a little bit scared of having sugary foods during pregnancy and then sugary foods during pregnancy and then sugary foods during pregnancy and then you've just said the baby does need you've just said the baby does need you've just said the baby does need glucose. glucose. glucose. >> Yeah. So there's a difference. So >> Yeah. So there's a difference. So >> Yeah. So there's a difference. So glucose is present in carbs and starches glucose is present in carbs and starches glucose is present in carbs and starches meaning bread, pasta, rice, potatoes, meaning bread, pasta, rice, potatoes, meaning bread, pasta, rice, potatoes, oats. So starches contain glucose but oats. So starches contain glucose but oats. So starches contain glucose but starches are different to sugars. So on starches are different to sugars. So on starches are different to sugars. So on this plate we only have sugars. These this plate we only have sugars. These this plate we only have sugars. These are the sweet foods that contain are the sweet foods that contain are the sweet foods that contain glucose, but also another molecule that glucose, but also another molecule that glucose, but also another molecule that makes them sweet called fructose. Your makes them sweet called fructose. Your makes them sweet called fructose. Your baby needs no fructose during pregnancy baby needs no fructose during pregnancy baby needs no fructose during pregnancy ever. So, your baby does not need any ever. So, your baby does not need any ever. So, your baby does not need any sugar from dessert, from chocolate, from sugar from dessert, from chocolate, from sugar from dessert, from chocolate, from muffins, from cupcakes. Your baby needs muffins, from cupcakes. Your baby needs muffins, from cupcakes. Your baby needs none of this. But your baby does need none of this. But your baby does need none of this. But your baby does need glucose, which is healthier to get from glucose, which is healthier to get from glucose, which is healthier to get from starches like bread, pasta, rice, starches like bread, pasta, rice, starches like bread, pasta, rice, potatoes. potatoes. potatoes. >> What about the ketogenic diet while >> What about the ketogenic diet while >> What about the ketogenic diet while you're pregnant? you're pregnant? you're pregnant? I don't think there's enough evidence to I don't think there's enough evidence to I don't think there's enough evidence to tell us whether it's okay or not. It's tell us whether it's okay or not. It's tell us whether it's okay or not. It's very early. It's quite rare. Um, and it very early. It's quite rare. Um, and it very early. It's quite rare. Um, and it seems that since your baby does need seems that since your baby does need seems that since your baby does need glucose during pregnancy, it's just glucose during pregnancy, it's just glucose during pregnancy, it's just easier to eat glucose and to eat easier to eat glucose and to eat easier to eat glucose and to eat starches when you're pregnant. starches when you're pregnant. starches when you're pregnant. >> And whole fruit is also a good way of >> And whole fruit is also a good way of >> And whole fruit is also a good way of getting the glucose that you need getting the glucose that you need getting the glucose that you need because thanks to the fiber in the because thanks to the fiber in the because thanks to the fiber in the water, the amount of fructose in the water, the amount of fructose in the water, the amount of fructose in the fruit is not leading to such a big fruit is not leading to such a big fruit is not leading to such a big fructose spike. There's a study on the fructose spike. There's a study on the fructose spike. There's a study on the G1D Foundation that basically says for G1D Foundation that basically says for G1D Foundation that basically says for 99% of pregnancies, a strict ketogenic 99% of pregnancies, a strict ketogenic 99% of pregnancies, a strict ketogenic diet is considered dangerous. Doctors in diet is considered dangerous. Doctors in diet is considered dangerous. Doctors in instead recommend a low glycemic index instead recommend a low glycemic index instead recommend a low glycemic index diet. diet. diet. >> And low glycemic diets mean a diet with >> And low glycemic diets mean a diet with >> And low glycemic diets mean a diet with smaller glucose spikes. And this is smaller glucose spikes. And this is smaller glucose spikes. And this is really helpful for people with really helpful for people with really helpful for people with gestational diabetes. It helps them gestational diabetes. It helps them gestational diabetes. It helps them manage their spikes and reduce the need manage their spikes and reduce the need manage their spikes and reduce the need for medication. But also for any for medication. But also for any for medication. But also for any pregnant mom, it's important to think pregnant mom, it's important to think pregnant mom, it's important to think about your glucose spikes because when about your glucose spikes because when about your glucose spikes because when you have a glucose spike, your baby has you have a glucose spike, your baby has you have a glucose spike, your baby has a glucose spike. And glucose spikes are a glucose spike. And glucose spikes are a glucose spike. And glucose spikes are not good news. It's better to give your not good news. It's better to give your not good news. It's better to give your baby slow rolling hills of glucose and baby slow rolling hills of glucose and baby slow rolling hills of glucose and not these big spikes that can lead to not these big spikes that can lead to not these big spikes that can lead to more inflammation. And as we talked more inflammation. And as we talked more inflammation. And as we talked about, more inflammation can impact the about, more inflammation can impact the about, more inflammation can impact the baby's brain development. baby's brain development. baby's brain development. >> Do you recommend that mothers take >> Do you recommend that mothers take >> Do you recommend that mothers take certain supplements? Did you take certain supplements? Did you take certain supplements? Did you take supplements throughout your pregnancy? supplements throughout your pregnancy? supplements throughout your pregnancy? >> Yeah, I took omega-3s. And the reason is >> Yeah, I took omega-3s. And the reason is >> Yeah, I took omega-3s. And the reason is I took omega-3 supplements is because I took omega-3 supplements is because I took omega-3 supplements is because omega-3s also form the baby's brain. And omega-3s also form the baby's brain. And omega-3s also form the baby's brain. And they come from algae in the ocean and they come from algae in the ocean and they come from algae in the ocean and fish. fish. fish. Now, omega-3s and in particular one Now, omega-3s and in particular one Now, omega-3s and in particular one omega-3 called DHA, it helps your baby's omega-3 called DHA, it helps your baby's omega-3 called DHA, it helps your baby's neurons connect with each other. And neurons connect with each other. And neurons connect with each other. And this is really important. And in animal this is really important. And in animal this is really important. And in animal studies, when scientists restrict how studies, when scientists restrict how studies, when scientists restrict how much DHA a mother has access to, they much DHA a mother has access to, they much DHA a mother has access to, they see measurable impact on the baby's see measurable impact on the baby's see measurable impact on the baby's brain. They see brains that are less brain. They see brains that are less brain. They see brains that are less efficient. They see babies who find the efficient. They see babies who find the efficient. They see babies who find the exit of mazes with much more time. exit of mazes with much more time. exit of mazes with much more time. There's an impact on the brain There's an impact on the brain There's an impact on the brain development. Now, the easiest way to get development. Now, the easiest way to get development. Now, the easiest way to get enough DHA is to eat fish or to eat enough DHA is to eat fish or to eat enough DHA is to eat fish or to eat sardines that we have here. So, the sardines that we have here. So, the sardines that we have here. So, the recommendation is fatty fish twice a recommendation is fatty fish twice a recommendation is fatty fish twice a week. I would say fatty fish three times week. I would say fatty fish three times week. I would say fatty fish three times a week if you can. And this is also it's a week if you can. And this is also it's a week if you can. And this is also it's amazing because it's very cheap. So, amazing because it's very cheap. So, amazing because it's very cheap. So, these three cans of sardines are your these three cans of sardines are your these three cans of sardines are your three servings of fish per week. This three servings of fish per week. This three servings of fish per week. This gets gives you all the omega-3s your gets gives you all the omega-3s your gets gives you all the omega-3s your baby needs. And this cost about in total baby needs. And this cost about in total baby needs. And this cost about in total like $67. So, for $67 per week and for like $67. So, for $67 per week and for like $67. So, for $67 per week and for another $7 of eggs per week, you're another $7 of eggs per week, you're another $7 of eggs per week, you're getting all the choline and all the getting all the choline and all the getting all the choline and all the omega-3s your baby needs. Yeah. You're omega-3s your baby needs. Yeah. You're omega-3s your baby needs. Yeah. You're opening it. Are you going to eat it? >> Okay. You know, you want to know how I >> Okay. You know, you want to know how I have them? have them? have them? >> How? >> How? >> How? >> Okay. Are you going to eat it? >> Okay. Are you going to eat it? >> Okay. Are you going to eat it? >> Yeah. >> Yeah. >> Yeah. >> Go for it. So, I open the can. I put it >> Go for it. So, I open the can. I put it >> Go for it. So, I open the can. I put it in a bowl. [clears throat] I put mustard in a bowl. [clears throat] I put mustard in a bowl. [clears throat] I put mustard in it. I put sea salt, a little bit of in it. I put sea salt, a little bit of in it. I put sea salt, a little bit of feta, feta, feta, >> some herbs, and I make this sort of nice >> some herbs, and I make this sort of nice >> some herbs, and I make this sort of nice little paste. And then I toast a piece little paste. And then I toast a piece little paste. And then I toast a piece of bread and I put it on top of the of bread and I put it on top of the of bread and I put it on top of the bread. And I have like a nice little bread. And I have like a nice little bread. And I have like a nice little sardine mash on my bread. sardine mash on my bread. sardine mash on my bread. >> It is quite nice. >> It is quite nice. >> It is quite nice. >> Yeah. And it's really good for you. Lots >> Yeah. And it's really good for you. Lots >> Yeah. And it's really good for you. Lots of omega-3s. And so for omega-3s, I also of omega-3s. And so for omega-3s, I also of omega-3s. And so for omega-3s, I also supplemented with additional omega-3s supplemented with additional omega-3s supplemented with additional omega-3s because I think the recommendation of because I think the recommendation of because I think the recommendation of fatty fish two, three times a day is fatty fish two, three times a day is fatty fish two, three times a day is lacking. Most moms don't have enough lacking. Most moms don't have enough lacking. Most moms don't have enough omega-3s in their body to give their omega-3s in their body to give their omega-3s in their body to give their baby everything that he needs. So, I did baby everything that he needs. So, I did baby everything that he needs. So, I did this three times a week plus 2 grams of this three times a week plus 2 grams of this three times a week plus 2 grams of DHA supplement per day. DHA supplement per day. DHA supplement per day. >> What else was in your supplement stack? >> What else was in your supplement stack? >> What else was in your supplement stack? >> Then, uh in the third trimester, I took >> Then, uh in the third trimester, I took >> Then, uh in the third trimester, I took iron because my iron levels were very iron because my iron levels were very iron because my iron levels were very low. This often happens during pregnancy low. This often happens during pregnancy low. This often happens during pregnancy even though I was eating a lot of meat even though I was eating a lot of meat even though I was eating a lot of meat because your baby is pulling a lot of because your baby is pulling a lot of because your baby is pulling a lot of iron from you. And then I had a sort of iron from you. And then I had a sort of iron from you. And then I had a sort of normal prenatal supplement, but I made normal prenatal supplement, but I made normal prenatal supplement, but I made sure it had choline in it. And I made sure it had choline in it. And I made sure it had choline in it. And I made sure it had a type of folic acid called sure it had a type of folic acid called sure it had a type of folic acid called metilated folate, which is better metilated folate, which is better metilated folate, which is better absorbed. And folate is very important absorbed. And folate is very important absorbed. And folate is very important to prevent miscarriage. to prevent miscarriage. to prevent miscarriage. >> You talked about your first pregnancy >> You talked about your first pregnancy >> You talked about your first pregnancy and you said we'll talk about that and you said we'll talk about that and you said we'll talk about that later. later. later. >> Mhm. >> Mhm. >> Mhm. >> You went through miscarriage. >> You went through miscarriage. >> You went through miscarriage. >> Yes. Correct. So, I got pregnant the >> Yes. Correct. So, I got pregnant the >> Yes. Correct. So, I got pregnant the first time and I thought everything first time and I thought everything first time and I thought everything would be totally fine, but I found out would be totally fine, but I found out would be totally fine, but I found out at the 3mon scan that the embryo had at the 3mon scan that the embryo had at the 3mon scan that the embryo had stopped developing. stopped developing. stopped developing. I had what's called a silent I had what's called a silent I had what's called a silent miscarriage. So, usually when you miscarriage. So, usually when you miscarriage. So, usually when you misaryry, misaryry, misaryry, you start to lose blood, you have you start to lose blood, you have you start to lose blood, you have cramps, you know something's wrong. I cramps, you know something's wrong. I cramps, you know something's wrong. I had a silent miscarriage, which is more had a silent miscarriage, which is more had a silent miscarriage, which is more rare, meaning the embryo stopped rare, meaning the embryo stopped rare, meaning the embryo stopped developing. The embryo was dead. My body developing. The embryo was dead. My body developing. The embryo was dead. My body did not expulse it. So, I found out that did not expulse it. So, I found out that did not expulse it. So, I found out that I had lost a pregnancy at the scan at I had lost a pregnancy at the scan at I had lost a pregnancy at the scan at the doctor's office and I found out that the doctor's office and I found out that the doctor's office and I found out that I had been walking around for a month I had been walking around for a month I had been walking around for a month with an embryo that had stopped with an embryo that had stopped with an embryo that had stopped developing and I had no idea. I thought developing and I had no idea. I thought developing and I had no idea. I thought I was still pregnant. I was still pregnant. I was still pregnant. >> What What is What is that like for >> What What is What is that like for >> What What is What is that like for someone like me that has never someone like me that has never someone like me that has never experienced um such news? What are the experienced um such news? What are the experienced um such news? What are the range of emotions and thoughts um that range of emotions and thoughts um that range of emotions and thoughts um that occur when you get news like that? occur when you get news like that? occur when you get news like that? Listen, Listen, Listen, [snorts] [snorts] [snorts] for me it was so devastating. It was so for me it was so devastating. It was so for me it was so devastating. It was so so difficult. I didn't I didn't want to so difficult. I didn't I didn't want to so difficult. I didn't I didn't want to believe it. I was screaming. I remember believe it. I was screaming. I remember believe it. I was screaming. I remember like falling to the floor in my living like falling to the floor in my living like falling to the floor in my living room and saying to whatever God or the room and saying to whatever God or the room and saying to whatever God or the universe like that I wanted my baby universe like that I wanted my baby universe like that I wanted my baby back. I was I was not okay. It was very back. I was I was not okay. It was very back. I was I was not okay. It was very very difficult. Um I felt a lot of very difficult. Um I felt a lot of very difficult. Um I felt a lot of anger. I felt a lot of despair. I felt a anger. I felt a lot of despair. I felt a anger. I felt a lot of despair. I felt a sense of injustice. Like why me? I felt sense of injustice. Like why me? I felt sense of injustice. Like why me? I felt like I had done everything right. Like I like I had done everything right. Like I like I had done everything right. Like I was eating the choline. I was taking the was eating the choline. I was taking the was eating the choline. I was taking the right supplements. You know, I was not right supplements. You know, I was not right supplements. You know, I was not like smoking crack and I still had a like smoking crack and I still had a like smoking crack and I still had a miscarriage. And I I didn't know this miscarriage. And I I didn't know this miscarriage. And I I didn't know this happened. I I didn't have it in my happened. I I didn't have it in my happened. I I didn't have it in my consciousness that it could happen to consciousness that it could happen to consciousness that it could happen to me. So I fell from very very high. It me. So I fell from very very high. It me. So I fell from very very high. It was it was probably one of the most was it was probably one of the most was it was probably one of the most difficult experiences in my life. difficult experiences in my life. difficult experiences in my life. >> Is this more common? >> Is this more common? >> Is this more common? >> One in five pregnancies and in >> One in five pregnancies and in >> One in five pregnancies and in miscarriage. miscarriage. miscarriage. >> That's really high. Like way higher than >> That's really high. Like way higher than >> That's really high. Like way higher than I thought it was. Yeah. I thought it was. Yeah. I thought it was. Yeah. >> And is it usually in the >> And is it usually in the >> And is it usually in the >> in the first trimester? >> in the first trimester? >> in the first trimester? >> In the first trimester, >> In the first trimester, >> In the first trimester, >> but it can happen later also. >> but it can happen later also. >> but it can happen later also. >> Yeah. And I felt so isolated and I >> Yeah. And I felt so isolated and I >> Yeah. And I felt so isolated and I didn't feel like people around me knew didn't feel like people around me knew didn't feel like people around me knew how to how to handle it cuz it's kind of how to how to handle it cuz it's kind of how to how to handle it cuz it's kind of taboo. And then when I miscarried, I taboo. And then when I miscarried, I taboo. And then when I miscarried, I started talking to people about it. And started talking to people about it. And started talking to people about it. And I found out that so many people around I found out that so many people around I found out that so many people around me had gone through it but had never me had gone through it but had never me had gone through it but had never told me about it. told me about it. told me about it. >> When was your first pregnancy? >> When was your first pregnancy? >> When was your first pregnancy? So, I got pregnant in February 2024. So, I got pregnant in February 2024. So, I got pregnant in February 2024. So, the miscarriage was in spring 2024. So, the miscarriage was in spring 2024. So, the miscarriage was in spring 2024. And then I got pregnant again And then I got pregnant again And then I got pregnant again in August 2025. in August 2025. in August 2025. No, 2024. And my son was born in May No, 2024. And my son was born in May No, 2024. And my son was born in May 2025. 2025. 2025. So, I got pregnant quite quickly So, I got pregnant quite quickly So, I got pregnant quite quickly afterwards. Um, but it was difficult afterwards. Um, but it was difficult afterwards. Um, but it was difficult because I was still carrying the grief because I was still carrying the grief because I was still carrying the grief of the miscarriage. So, I had a very of the miscarriage. So, I had a very of the miscarriage. So, I had a very anxious pregnancy. I was very anxious anxious pregnancy. I was very anxious anxious pregnancy. I was very anxious the whole time that something bad would the whole time that something bad would the whole time that something bad would happen again, that I would miscarry happen again, that I would miscarry happen again, that I would miscarry again and not know about it. It was very again and not know about it. It was very again and not know about it. It was very difficult. >> H >> H >> It's a trial of the heart, man. >> It's Yeah, the number is way higher than >> It's Yeah, the number is way higher than I expected. Just just much higher than I I expected. Just just much higher than I I expected. Just just much higher than I expected. And it's it's scary scary to expected. And it's it's scary scary to expected. And it's it's scary scary to think about. think about. think about. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> And that's why people usually wait until >> And that's why people usually wait until >> And that's why people usually wait until the third month mark to tell their the third month mark to tell their the third month mark to tell their friends and family that they're friends and family that they're friends and family that they're pregnant. And for some reason, I had no pregnant. And for some reason, I had no pregnant. And for some reason, I had no conception of that. So the moment I got conception of that. So the moment I got conception of that. So the moment I got that first pregnancy test, I told that first pregnancy test, I told that first pregnancy test, I told everybody. everybody. everybody. >> Mhm. >> Mhm. >> Mhm. >> So it made it quite complicated to have >> So it made it quite complicated to have >> So it made it quite complicated to have to announce the miscarriage to like 50 to announce the miscarriage to like 50 to announce the miscarriage to like 50 people. people. people. >> Um but at the same time, I felt less >> Um but at the same time, I felt less >> Um but at the same time, I felt less alone than I would have felt if nobody alone than I would have felt if nobody alone than I would have felt if nobody knew I was pregnant in the first place. knew I was pregnant in the first place. knew I was pregnant in the first place. Mhm. [clears throat] Mhm. [clears throat] Mhm. [clears throat] >> But >> But >> But >> yeah, it was very very challenging and >> yeah, it was very very challenging and >> yeah, it was very very challenging and it's more common than we think and it it's more common than we think and it it's more common than we think and it happens to more people than we know happens to more people than we know happens to more people than we know about. about. about. >> Is there anything you wish you knew >> Is there anything you wish you knew >> Is there anything you wish you knew earlier in life about I mean we've earlier in life about I mean we've earlier in life about I mean we've talked about many of the things talked about many of the things talked about many of the things specifically around diet and you know specifically around diet and you know specifically around diet and you know and pregnancy but is there anything else and pregnancy but is there anything else and pregnancy but is there anything else you wish someone had said to you as a you wish someone had said to you as a you wish someone had said to you as a woman earlier um that you didn't hear? woman earlier um that you didn't hear? woman earlier um that you didn't hear? >> Yeah. I think I wish I wish my mom had >> Yeah. I think I wish I wish my mom had >> Yeah. I think I wish I wish my mom had told me about her miscarriages. She had told me about her miscarriages. She had told me about her miscarriages. She had not. not. not. >> Oh, really? >> Oh, really? >> Oh, really? >> And so I'm miscarried. Yep. I wish my >> And so I'm miscarried. Yep. I wish my >> And so I'm miscarried. Yep. I wish my grandmother had told me. I had I did not grandmother had told me. I had I did not grandmother had told me. I had I did not know. I wish people had told me more know. I wish people had told me more know. I wish people had told me more about their experiences because that way about their experiences because that way about their experiences because that way I would have understood that it happens I would have understood that it happens I would have understood that it happens to a lot of people and maybe I would to a lot of people and maybe I would to a lot of people and maybe I would have been more prepared and maybe it have been more prepared and maybe it have been more prepared and maybe it would have made the experience a little would have made the experience a little would have made the experience a little bit less painful bit less painful bit less painful >> instead of feeling so so isolated or at >> instead of feeling so so isolated or at >> instead of feeling so so isolated or at least I would have maybe been a bit more least I would have maybe been a bit more least I would have maybe been a bit more cautious cautious cautious >> because you said one of the feelings and >> because you said one of the feelings and >> because you said one of the feelings and emotions you had was why did this happen emotions you had was why did this happen emotions you had was why did this happen to me? to me? to me? >> Yes. I was like why me? Why me? And then >> Yes. I was like why me? Why me? And then >> Yes. I was like why me? Why me? And then I realized it happens to many people and I realized it happens to many people and I realized it happens to many people and it's not necessarily a reason. It's it's not necessarily a reason. It's it's not necessarily a reason. It's nothing you've done. It can be just a nothing you've done. It can be just a nothing you've done. It can be just a chromosomal abnormality and the embryo chromosomal abnormality and the embryo chromosomal abnormality and the embryo just can't develop anymore. It can be just can't develop anymore. It can be just can't develop anymore. It can be something we don't understand yet. something we don't understand yet. something we don't understand yet. >> It's hard, isn't it? Getting pregnant. >> It's hard, isn't it? Getting pregnant. >> It's hard, isn't it? Getting pregnant. >> Yeah, >> Yeah, >> Yeah, >> it's hard. I think I don't know what >> it's hard. I think I don't know what >> it's hard. I think I don't know what lawyer I was living under, but I just lawyer I was living under, but I just lawyer I was living under, but I just assumed that getting pregnant was have assumed that getting pregnant was have assumed that getting pregnant was have sex unprotected. I know because your sex unprotected. I know because your sex unprotected. I know because your whole life you're told do all these whole life you're told do all these whole life you're told do all these things to not get pregnant because it things to not get pregnant because it things to not get pregnant because it might happen without you expecting it. might happen without you expecting it. might happen without you expecting it. And then when you try to get pregnant, And then when you try to get pregnant, And then when you try to get pregnant, you realize, oh, it's not at all as easy you realize, oh, it's not at all as easy you realize, oh, it's not at all as easy as I thought it was. as I thought it was. as I thought it was. >> It's it's it's a lot. And I was lucky. I >> It's it's it's a lot. And I was lucky. I >> It's it's it's a lot. And I was lucky. I got pregnant after, you know, two three got pregnant after, you know, two three got pregnant after, you know, two three cycles both times. So that's very very cycles both times. So that's very very cycles both times. So that's very very quick. But some of my friends, it's quick. But some of my friends, it's quick. But some of my friends, it's taken them years to conceive. taken them years to conceive. taken them years to conceive. >> How has becoming a mother changed you? >> How has becoming a mother changed you? >> How has becoming a mother changed you? >> Um, it's made me happier. I feel like my >> Um, it's made me happier. I feel like my >> Um, it's made me happier. I feel like my baseline happiness is higher. I don't baseline happiness is higher. I don't baseline happiness is higher. I don't have I used to have this like 10% kind have I used to have this like 10% kind have I used to have this like 10% kind of melancholy or or spleen or sort of of melancholy or or spleen or sort of of melancholy or or spleen or sort of like, oh, maybe my life could be better like, oh, maybe my life could be better like, oh, maybe my life could be better if I did X or Y or like questioning, you if I did X or Y or like questioning, you if I did X or Y or like questioning, you know, do I need more? How do I how do I know, do I need more? How do I how do I know, do I need more? How do I how do I find happiness? And that's gone. Like find happiness? And that's gone. Like find happiness? And that's gone. Like with my son, that has that has been with my son, that has that has been with my son, that has that has been filled. And I didn't expect it to be filled. And I didn't expect it to be filled. And I didn't expect it to be filled. So that's been amazing. And it's filled. So that's been amazing. And it's filled. So that's been amazing. And it's made me very efficient cuz now when I made me very efficient cuz now when I made me very efficient cuz now when I have 42 minutes, I use those 42 minutes. have 42 minutes, I use those 42 minutes. have 42 minutes, I use those 42 minutes. Like I cannot imagine how much time I Like I cannot imagine how much time I Like I cannot imagine how much time I used to have. Like what did I used to do used to have. Like what did I used to do used to have. Like what did I used to do and I thought I was busy. Now I'm really and I thought I was busy. Now I'm really and I thought I was busy. Now I'm really busy. [laughter] busy. [laughter] busy. [laughter] It's so funny to look back at my life It's so funny to look back at my life It's so funny to look back at my life before and what I used to think and before and what I used to think and before and what I used to think and realize that I was completely wrong. I realize that I was completely wrong. I realize that I was completely wrong. I was so wrong. I thought I was busy and I was so wrong. I thought I was busy and I was so wrong. I thought I was busy and I thought I was tired. [laughter] >> [clears throat and laughter] >> [clears throat and laughter] >> You feel very busy, right? >> You feel very busy, right? >> You feel very busy, right? >> I feel so busy. >> I feel so busy. >> I feel so busy. >> And you feel tired. >> And you feel tired. >> And you feel tired. >> I do. I do sometimes ask myself, you >> I do. I do sometimes ask myself, you >> I do. I do sometimes ask myself, you know, because again, I'm in that season know, because again, I'm in that season know, because again, I'm in that season of life. I do like, where am I going to of life. I do like, where am I going to of life. I do like, where am I going to get the where's the time going to come get the where's the time going to come get the where's the time going to come from? Cuz like from? Cuz like from? Cuz like >> you just prioritize. So many things you >> you just prioritize. So many things you >> you just prioritize. So many things you just delegate where you don't do anymore just delegate where you don't do anymore just delegate where you don't do anymore >> and you find the time because your baby >> and you find the time because your baby >> and you find the time because your baby is the most important thing. is the most important thing. is the most important thing. >> And I I think I've become better at my >> And I I think I've become better at my >> And I I think I've become better at my work because I'm more efficient. And I work because I'm more efficient. And I work because I'm more efficient. And I thought I was pretty efficient before, thought I was pretty efficient before, thought I was pretty efficient before, but now I'm like super human. On that but now I'm like super human. On that but now I'm like super human. On that point of parenting and pregnancy and point of parenting and pregnancy and point of parenting and pregnancy and everything we've been talking about, you everything we've been talking about, you everything we've been talking about, you said that you spoke to your mother about said that you spoke to your mother about said that you spoke to your mother about the diet she had and her lifestyle when the diet she had and her lifestyle when the diet she had and her lifestyle when she was growing you inside her. Uh, if she was growing you inside her. Uh, if she was growing you inside her. Uh, if your parents did have a suboptimal your parents did have a suboptimal your parents did have a suboptimal lifestyle in diet, lifestyle in diet, lifestyle in diet, this is a bit of a strange question to this is a bit of a strange question to this is a bit of a strange question to ask, but is there something that I can ask, but is there something that I can ask, but is there something that I can do now as an adult to reverse that? do now as an adult to reverse that? do now as an adult to reverse that? >> Totally. Well, first of all, my mom was >> Totally. Well, first of all, my mom was >> Totally. Well, first of all, my mom was eating a lot of sugar, but it wasn't her eating a lot of sugar, but it wasn't her eating a lot of sugar, but it wasn't her fault. Like, culture around her was fault. Like, culture around her was fault. Like, culture around her was telling her fat is bad. Eat low-fat telling her fat is bad. Eat low-fat telling her fat is bad. Eat low-fat foods. Like, she was just a product of foods. Like, she was just a product of foods. Like, she was just a product of her time like we all are. So, our diet her time like we all are. So, our diet her time like we all are. So, our diet today is just a function of what food today is just a function of what food today is just a function of what food marketing is going on. So, again, it's marketing is going on. So, again, it's marketing is going on. So, again, it's not our fault. We're just kind of not our fault. We're just kind of not our fault. We're just kind of swimming in this sea of the food swimming in this sea of the food swimming in this sea of the food industry and marketing and we do the industry and marketing and we do the industry and marketing and we do the best we can. best we can. best we can. Pregnancy is important. It has an Pregnancy is important. It has an Pregnancy is important. It has an outsized effect on our vulnerability to outsized effect on our vulnerability to outsized effect on our vulnerability to disease, but it's not everything. So, I disease, but it's not everything. So, I disease, but it's not everything. So, I told you at 25 I was on the cusp of told you at 25 I was on the cusp of told you at 25 I was on the cusp of pre-diabetes. Well, I implemented the pre-diabetes. Well, I implemented the pre-diabetes. Well, I implemented the glucose hacks. I found all the science glucose hacks. I found all the science glucose hacks. I found all the science and I never got pre-diabetes. So, you're and I never got pre-diabetes. So, you're and I never got pre-diabetes. So, you're probably going to be fine. It's more of probably going to be fine. It's more of probably going to be fine. It's more of the difference between like, so I have the difference between like, so I have the difference between like, so I have two friends. I have Gabriel and Nicholas two friends. I have Gabriel and Nicholas two friends. I have Gabriel and Nicholas and they both work out the same and eat and they both work out the same and eat and they both work out the same and eat the same. One of them builds muscle the same. One of them builds muscle the same. One of them builds muscle really easily and has a lot of muscle really easily and has a lot of muscle really easily and has a lot of muscle mass. The other one doesn't. They're not mass. The other one doesn't. They're not mass. The other one doesn't. They're not equal. However, it doesn't mean that equal. However, it doesn't mean that equal. However, it doesn't mean that they both can't build muscle. It might they both can't build muscle. It might they both can't build muscle. It might just be a little bit more difficult for just be a little bit more difficult for just be a little bit more difficult for one than for the other. Same thing with one than for the other. Same thing with one than for the other. Same thing with diabetes. One person may get diabetes diabetes. One person may get diabetes diabetes. One person may get diabetes with the same diet as another person who with the same diet as another person who with the same diet as another person who doesn't get it. Well, when you apply doesn't get it. Well, when you apply doesn't get it. Well, when you apply things, when you change your diet, you things, when you change your diet, you things, when you change your diet, you can change the course of your life. You can change the course of your life. You can change the course of your life. You can change what diseases you you face, can change what diseases you you face, can change what diseases you you face, but you might be more or less but you might be more or less but you might be more or less vulnerable. So, we always have agency. vulnerable. So, we always have agency. vulnerable. So, we always have agency. We always have power, no matter our age, We always have power, no matter our age, We always have power, no matter our age, no matter where we are in life, to take no matter where we are in life, to take no matter where we are in life, to take back control. back control. back control. >> Cravings. >> Cravings. >> Cravings. >> Mhm. >> Mhm. >> Mhm. >> Cravings are where it all begins. You >> Cravings are where it all begins. You >> Cravings are where it all begins. You [laughter] know, you can know [laughter] know, you can know [laughter] know, you can know everything. everything. everything. >> Wait, say more about that. What do you >> Wait, say more about that. What do you >> Wait, say more about that. What do you mean? mean? mean? >> Yeah, like you can know, you can have >> Yeah, like you can know, you can have >> Yeah, like you can know, you can have all the information. I'm sure that all the information. I'm sure that all the information. I'm sure that there's people that listen to this there's people that listen to this there's people that listen to this podcast, including me, who know a lot podcast, including me, who know a lot podcast, including me, who know a lot about this stuff, but it doesn't about this stuff, but it doesn't about this stuff, but it doesn't necessarily mean that you have the necessarily mean that you have the necessarily mean that you have the control to take action. Because when control to take action. Because when control to take action. Because when your brain starts saying, "Go on, eat your brain starts saying, "Go on, eat your brain starts saying, "Go on, eat that thing. Go on. It'll be so tasty." that thing. Go on. It'll be so tasty." that thing. Go on. It'll be so tasty." And you know what? You can do your calf And you know what? You can do your calf And you know what? You can do your calf raises after it. It all be fine. Like raises after it. It all be fine. Like raises after it. It all be fine. Like that voice in your head that talks you that voice in your head that talks you that voice in your head that talks you into things that you don't really want into things that you don't really want into things that you don't really want to do, and then 10 minutes later, you to do, and then 10 minutes later, you to do, and then 10 minutes later, you feel really guilty that you did it. M feel really guilty that you did it. M feel really guilty that you did it. M >> I'm just wondering if you think much >> I'm just wondering if you think much >> I'm just wondering if you think much about the psychology of being in the about the psychology of being in the about the psychology of being in the things I can do upstream to either fend things I can do upstream to either fend things I can do upstream to either fend off the cravings or to have better off the cravings or to have better off the cravings or to have better agency and control over the cravings. agency and control over the cravings. agency and control over the cravings. >> So let's talk about that voice because >> So let's talk about that voice because >> So let's talk about that voice because that voice comes in two flavors. that voice comes in two flavors. that voice comes in two flavors. For some the voice is m that cookie For some the voice is m that cookie For some the voice is m that cookie looks really really good. Chocolate chip looks really really good. Chocolate chip looks really really good. Chocolate chip with sea salt that looks tasty. I'm with sea salt that looks tasty. I'm with sea salt that looks tasty. I'm going to probably buy it after the end going to probably buy it after the end going to probably buy it after the end of this meeting. That is the voice of of this meeting. That is the voice of of this meeting. That is the voice of pleasure and enjoyment. There's another pleasure and enjoyment. There's another pleasure and enjoyment. There's another voice that might be in your brain which voice that might be in your brain which voice that might be in your brain which is like, "Oh my god, I need sugar right is like, "Oh my god, I need sugar right is like, "Oh my god, I need sugar right now. What's in the kitchen? I'm going to now. What's in the kitchen? I'm going to now. What's in the kitchen? I'm going to open the cupboards. Whatever there is. open the cupboards. Whatever there is. open the cupboards. Whatever there is. Oh, this weird old cookie. I need to Oh, this weird old cookie. I need to Oh, this weird old cookie. I need to have it right now. I need sugar have it right now. I need sugar have it right now. I need sugar otherwise I'm not going to feel good." otherwise I'm not going to feel good." otherwise I'm not going to feel good." Those are two very different voices. Those are two very different voices. Those are two very different voices. That second voice is a voice of control That second voice is a voice of control That second voice is a voice of control and of almost being like a victim to and of almost being like a victim to and of almost being like a victim to sugar addiction. I want to help people sugar addiction. I want to help people sugar addiction. I want to help people go from the sugar addiction voice to the go from the sugar addiction voice to the go from the sugar addiction voice to the enjoyment voice because I think it's enjoyment voice because I think it's enjoyment voice because I think it's fine to have cravings of or to want to fine to have cravings of or to want to fine to have cravings of or to want to eat something delicious. I just want to eat something delicious. I just want to eat something delicious. I just want to make sure people are not controlled by make sure people are not controlled by make sure people are not controlled by that voice. Do you see what I mean? I that voice. Do you see what I mean? I that voice. Do you see what I mean? I want it to be something you enjoy, not want it to be something you enjoy, not want it to be something you enjoy, not something you are victim to. So, how do something you are victim to. So, how do something you are victim to. So, how do we separate these two things out? we separate these two things out? we separate these two things out? >> We need to balance our glucose levels so >> We need to balance our glucose levels so >> We need to balance our glucose levels so that that voice comes from a place of that that voice comes from a place of that that voice comes from a place of happiness and not a place of a glucose happiness and not a place of a glucose happiness and not a place of a glucose crash that is making you feel controlled crash that is making you feel controlled crash that is making you feel controlled by a biological impulse that is stronger by a biological impulse that is stronger by a biological impulse that is stronger than you. So, protein in the morning, a than you. So, protein in the morning, a than you. So, protein in the morning, a savory breakfast, super super important. savory breakfast, super super important. savory breakfast, super super important. Then, a veggie starter before your lunch Then, a veggie starter before your lunch Then, a veggie starter before your lunch and your dinner when you can. avoiding and your dinner when you can. avoiding and your dinner when you can. avoiding sugar on an empty stomach to not kick sugar on an empty stomach to not kick sugar on an empty stomach to not kick off a roller coaster of blood sugar ups off a roller coaster of blood sugar ups off a roller coaster of blood sugar ups and downs that's going to make you crave and downs that's going to make you crave and downs that's going to make you crave more and more of this of this sweet more and more of this of this sweet more and more of this of this sweet stuff. But the voice that you just stuff. But the voice that you just stuff. But the voice that you just mentioned, which is like, "Oh, that mentioned, which is like, "Oh, that mentioned, which is like, "Oh, that looks really good. I'm going to do some looks really good. I'm going to do some looks really good. I'm going to do some calf raises afterwards." I think that's calf raises afterwards." I think that's calf raises afterwards." I think that's fine. To me, that doesn't sound like fine. To me, that doesn't sound like fine. To me, that doesn't sound like you're being controlled by it. It sounds you're being controlled by it. It sounds you're being controlled by it. It sounds like you kind of want to eat delicious like you kind of want to eat delicious like you kind of want to eat delicious stuff, stuff, stuff, >> but I regret it 10 minutes after and I >> but I regret it 10 minutes after and I >> but I regret it 10 minutes after and I go, "Why?" Because I think, go, "Why?" Because I think, go, "Why?" Because I think, >> you know, especially if it's at like >> you know, especially if it's at like >> you know, especially if it's at like 10:00 p.m. 10:00 p.m. 10:00 p.m. >> Yeah. Because then it messes up your >> Yeah. Because then it messes up your >> Yeah. Because then it messes up your sleep. It messes up my next day. sleep. It messes up my next day. sleep. It messes up my next day. >> Yeah. >> Yeah. >> Yeah. >> I know. Why the hell did I do that? I >> I know. Why the hell did I do that? I >> I know. Why the hell did I do that? I knew I shouldn't eat it. Yeah, knew I shouldn't eat it. Yeah, knew I shouldn't eat it. Yeah, >> but the craving was too strong. >> but the craving was too strong. >> but the craving was too strong. >> And listen, sometimes that's the >> And listen, sometimes that's the >> And listen, sometimes that's the situation we're in. I do that, too. situation we're in. I do that, too. situation we're in. I do that, too. Sometimes, like sometimes it is 11:00 Sometimes, like sometimes it is 11:00 Sometimes, like sometimes it is 11:00 p.m. I'm exhausted. I know my son's p.m. I'm exhausted. I know my son's p.m. I'm exhausted. I know my son's probably going to wake up at 4:00 a.m., probably going to wake up at 4:00 a.m., probably going to wake up at 4:00 a.m., but I want that cookie. And I just I but I want that cookie. And I just I but I want that cookie. And I just I just have it. Maybe I have some vinegar, just have it. Maybe I have some vinegar, just have it. Maybe I have some vinegar, some antike before, but it's okay to some antike before, but it's okay to some antike before, but it's okay to give into these things. I don't think we give into these things. I don't think we give into these things. I don't think we have to feel guilty about them. Like, have to feel guilty about them. Like, have to feel guilty about them. Like, that's just life. Sometimes we can't do that's just life. Sometimes we can't do that's just life. Sometimes we can't do the glucose hacks, and sometimes we're the glucose hacks, and sometimes we're the glucose hacks, and sometimes we're tired and the cookie looks good, so eat tired and the cookie looks good, so eat tired and the cookie looks good, so eat the cookie. But it annoys me because I the cookie. But it annoys me because I the cookie. But it annoys me because I then feel the next day and I go, then feel the next day and I go, then feel the next day and I go, well, you know, well, you know, well, you know, >> was it worth it? Absolutely not. >> was it worth it? Absolutely not. >> was it worth it? Absolutely not. Objectively, absolutely not. Objectively, absolutely not. Objectively, absolutely not. >> Yeah. So, maybe if you had had that >> Yeah. So, maybe if you had had that >> Yeah. So, maybe if you had had that cookie after some almonds or if after cookie after some almonds or if after cookie after some almonds or if after the cookie you could do some laundry or the cookie you could do some laundry or the cookie you could do some laundry or move around a little bit to reduce the move around a little bit to reduce the move around a little bit to reduce the spike, maybe you could help with your spike, maybe you could help with your spike, maybe you could help with your deep sleep during that night, deep sleep during that night, deep sleep during that night, >> but sometimes you can't. >> but sometimes you can't. >> but sometimes you can't. >> I think as well the subject of sleep and >> I think as well the subject of sleep and >> I think as well the subject of sleep and glucose is one we we don't talk about glucose is one we we don't talk about glucose is one we we don't talk about enough because some people really enough because some people really enough because some people really struggle with their sleep. Yeah. >> I'm flying and waking up early at 4 a.m. >> I'm flying and waking up early at 4 a.m. fly to LA, fly Miami, go to guitar, fly to LA, fly Miami, go to guitar, fly to LA, fly Miami, go to guitar, wherever, wherever, wherever, >> my ability to control >> my ability to control >> my ability to control >> cravings is significantly reduced. And >> cravings is significantly reduced. And >> cravings is significantly reduced. And weirdly, I noticed that when I wake up weirdly, I noticed that when I wake up weirdly, I noticed that when I wake up at, say I I had, I don't know, I had at, say I I had, I don't know, I had at, say I I had, I don't know, I had dinner at 9:00 p.m. the night before, if dinner at 9:00 p.m. the night before, if dinner at 9:00 p.m. the night before, if I'm woken up at like 3 or 4 a.m., I wake I'm woken up at like 3 or 4 a.m., I wake I'm woken up at like 3 or 4 a.m., I wake up really hungry. up really hungry. up really hungry. >> Interesting. Have you worn a glucose >> Interesting. Have you worn a glucose >> Interesting. Have you worn a glucose monitor to see if you're not crashing in monitor to see if you're not crashing in monitor to see if you're not crashing in the middle of the night? the middle of the night? the middle of the night? >> No. But I've always been so curious as >> No. But I've always been so curious as >> No. But I've always been so curious as to why that is because I know that if id to why that is because I know that if id to why that is because I know that if id slept for 4 hours more, I would have slept for 4 hours more, I would have slept for 4 hours more, I would have been like today where the first thing been like today where the first thing been like today where the first thing I've eaten today and it's what 2 p.m. is I've eaten today and it's what 2 p.m. is I've eaten today and it's what 2 p.m. is that sardine that sardine that sardine >> because I just wasn't hungry this >> because I just wasn't hungry this >> because I just wasn't hungry this morning, morning, morning, >> but if I'd woken up early, I mean, I've >> but if I'd woken up early, I mean, I've >> but if I'd woken up early, I mean, I've looked a little bit into it. looked a little bit into it. looked a little bit into it. >> I have a question. Do you think it's the >> I have a question. Do you think it's the >> I have a question. Do you think it's the time you wake up that is causing you to time you wake up that is causing you to time you wake up that is causing you to be more or less hungry? Or it's the be more or less hungry? Or it's the be more or less hungry? Or it's the dinner you had the night before that is dinner you had the night before that is dinner you had the night before that is causing a crash that is causing you to causing a crash that is causing you to causing a crash that is causing you to wake up? wake up? wake up? >> Like what's the chicken, what's the egg? >> Like what's the chicken, what's the egg? >> Like what's the chicken, what's the egg? Because it sounds to me like maybe at Because it sounds to me like maybe at Because it sounds to me like maybe at 3:00 a.m. if you're having a glucose 3:00 a.m. if you're having a glucose 3:00 a.m. if you're having a glucose crash because you had a big carb heavy crash because you had a big carb heavy crash because you had a big carb heavy dinner, then it's your body waking you dinner, then it's your body waking you dinner, then it's your body waking you up and making you feel very hungry. For up and making you feel very hungry. For up and making you feel very hungry. For me, it's kind of similar. Like in the me, it's kind of similar. Like in the me, it's kind of similar. Like in the morning if I feel extremely hungry, it's morning if I feel extremely hungry, it's morning if I feel extremely hungry, it's usually because I went to bed and I had usually because I went to bed and I had usually because I went to bed and I had just had a bunch of carbs before bed. just had a bunch of carbs before bed. just had a bunch of carbs before bed. Well, thanks to the ability to do very Well, thanks to the ability to do very Well, thanks to the ability to do very quick research, I now know the answer, quick research, I now know the answer, quick research, I now know the answer, or at least a solid hypothesis, and the or at least a solid hypothesis, and the or at least a solid hypothesis, and the leading answer [clears throat] as to why leading answer [clears throat] as to why leading answer [clears throat] as to why when you're sleep deprived, you end up when you're sleep deprived, you end up when you're sleep deprived, you end up eating worse is because of the hormone eating worse is because of the hormone eating worse is because of the hormone imbalance of leptin and grein. imbalance of leptin and grein. imbalance of leptin and grein. >> Sleep deprivation directly alters the >> Sleep deprivation directly alters the >> Sleep deprivation directly alters the hunger hormones produced in your gut and hunger hormones produced in your gut and hunger hormones produced in your gut and fat cells. If grein increases, known as fat cells. If grein increases, known as fat cells. If grein increases, known as hunger hormone, ghrein signals the brain hunger hormone, ghrein signals the brain hunger hormone, ghrein signals the brain that it's time to eat. Studies from that it's time to eat. Studies from that it's time to eat. Studies from Stanford University showing for only 5 Stanford University showing for only 5 Stanford University showing for only 5 hours increases ghrein by approximately hours increases ghrein by approximately hours increases ghrein by approximately 15%. Leptin decreases. Um the satiety 15%. Leptin decreases. Um the satiety 15%. Leptin decreases. Um the satiety hormone tells your brain you are full. hormone tells your brain you are full. hormone tells your brain you are full. The same sleep loss decreases leptin by The same sleep loss decreases leptin by The same sleep loss decreases leptin by approximately 15%. And therefore the approximately 15%. And therefore the approximately 15%. And therefore the result is that your brain receives a result is that your brain receives a result is that your brain receives a loud I am starving signal and a very loud I am starving signal and a very loud I am starving signal and a very weak I'm full signal simultaneously. weak I'm full signal simultaneously. weak I'm full signal simultaneously. >> And leptin is the hormone we talked >> And leptin is the hormone we talked >> And leptin is the hormone we talked about at the beginning which when you're about at the beginning which when you're about at the beginning which when you're breastfed as a baby, you're breastfed as a baby, you're breastfed as a baby, you're epigenetically making more leptin. And epigenetically making more leptin. And epigenetically making more leptin. And this setting can stay with you for life. this setting can stay with you for life. this setting can stay with you for life. So, it's possible that also there's some So, it's possible that also there's some So, it's possible that also there's some stuff going on in early life that makes stuff going on in early life that makes stuff going on in early life that makes you more or less hungry. you more or less hungry. you more or less hungry. >> Have to speak to my mom. [laughter] >> Have to speak to my mom. [laughter] >> Have to speak to my mom. [laughter] >> You know, every once in a while you come >> You know, every once in a while you come >> You know, every once in a while you come across a product that has such a huge across a product that has such a huge across a product that has such a huge impact on your life that you'd probably impact on your life that you'd probably impact on your life that you'd probably describe as a gamecher. And I would say describe as a gamecher. And I would say describe as a gamecher. And I would say for about 35 to 40% of my team, they for about 35 to 40% of my team, they for about 35 to 40% of my team, they would currently describe this product would currently describe this product would currently describe this product that I have in front of me called Ketone that I have in front of me called Ketone that I have in front of me called Ketone IQ, which you can get at ketone.com IQ, which you can get at ketone.com IQ, which you can get at ketone.com as a game changer. But the reason I as a game changer. But the reason I as a game changer. But the reason I became a co-owner of this company and became a co-owner of this company and became a co-owner of this company and the reason why they they now are a the reason why they they now are a the reason why they they now are a sponsor of this podcast is because one sponsor of this podcast is because one sponsor of this podcast is because one day when I came to work, there was a box day when I came to work, there was a box day when I came to work, there was a box of this stuff sat on my desk. I had no of this stuff sat on my desk. I had no of this stuff sat on my desk. I had no idea what it was. Lily and my team says idea what it was. Lily and my team says idea what it was. Lily and my team says that this company have been in touch. So that this company have been in touch. So that this company have been in touch. So I went upstairs, tried it, and quite I went upstairs, tried it, and quite I went upstairs, tried it, and quite frankly, the rest is history. in terms frankly, the rest is history. in terms frankly, the rest is history. in terms of my focus, my energy levels, how I of my focus, my energy levels, how I of my focus, my energy levels, how I feel, how I work, how productive I am. feel, how I work, how productive I am. feel, how I work, how productive I am. Game changer. So, if you want to give it Game changer. So, if you want to give it Game changer. So, if you want to give it a try, visit ketone.com/stephven a try, visit ketone.com/stephven a try, visit ketone.com/stephven for 30% off. You'll also get a free gift for 30% off. You'll also get a free gift for 30% off. You'll also get a free gift with your second shipment. And now you with your second shipment. And now you with your second shipment. And now you can find Keton IQ at Target stores can find Keton IQ at Target stores can find Keton IQ at Target stores across the United States where your across the United States where your across the United States where your first shot is completely free of charge. first shot is completely free of charge. first shot is completely free of charge. For the first 10 years that I was a For the first 10 years that I was a For the first 10 years that I was a founder, I didn't prioritize getting a founder, I didn't prioritize getting a founder, I didn't prioritize getting a good night's sleep at all. But over good night's sleep at all. But over good night's sleep at all. But over time, I started to realize that it was time, I started to realize that it was time, I started to realize that it was the key metric that influenced the key metric that influenced the key metric that influenced everything in my life, my mood, my everything in my life, my mood, my everything in my life, my mood, my focus, my ability to show up and to focus, my ability to show up and to focus, my ability to show up and to think clearly and to lead well. So now think clearly and to lead well. So now think clearly and to lead well. So now with my lifestyle being pretty crazy, with my lifestyle being pretty crazy, with my lifestyle being pretty crazy, traveling across time zones, working traveling across time zones, working traveling across time zones, working late, training late, I still fight to late, training late, I still fight to late, training late, I still fight to protect my sleep, which sometimes means protect my sleep, which sometimes means protect my sleep, which sometimes means starting the day a little bit later. It starting the day a little bit later. It starting the day a little bit later. It was my Whoop that helped me to make this was my Whoop that helped me to make this was my Whoop that helped me to make this connection. They are one of my sponsors connection. They are one of my sponsors connection. They are one of my sponsors for the show, and for the last four for the show, and for the last four for the show, and for the last four years, every day, my Whoop has given me years, every day, my Whoop has given me years, every day, my Whoop has given me insights into my sleep, my recovery, the insights into my sleep, my recovery, the insights into my sleep, my recovery, the strain I'm taking on, and more broadly, strain I'm taking on, and more broadly, strain I'm taking on, and more broadly, how my daily behaviors influence my how my daily behaviors influence my how my daily behaviors influence my overall holistic health. It's the overall holistic health. It's the overall holistic health. It's the difference between guessing and knowing difference between guessing and knowing difference between guessing and knowing why I might be feeling the way that I why I might be feeling the way that I why I might be feeling the way that I feel. Sometimes it will nudge me. feel. Sometimes it will nudge me. feel. Sometimes it will nudge me. Sometimes it'll get me to slow down. Sometimes it'll get me to slow down. Sometimes it'll get me to slow down. Sometimes it pushes me to go even Sometimes it pushes me to go even Sometimes it pushes me to go even harder. But all the time it provides me harder. But all the time it provides me harder. But all the time it provides me with data that gives me a deeper with data that gives me a deeper with data that gives me a deeper understanding of myself. And without it, understanding of myself. And without it, understanding of myself. And without it, it'd be hard to optimize how I live and it'd be hard to optimize how I live and it'd be hard to optimize how I live and perform it. Right now you can get one perform it. Right now you can get one perform it. Right now you can get one month free through my link at month free through my link at month free through my link at join.woop.com/ceo. 1 month free. join.woop.com/ce. 1 month free. join.woop.com/ce. Make sure you keep what I'm about to say Make sure you keep what I'm about to say Make sure you keep what I'm about to say to yourself. I'm inviting 10,000 of you to yourself. I'm inviting 10,000 of you to yourself. I'm inviting 10,000 of you to come even deeper into the diary of a to come even deeper into the diary of a to come even deeper into the diary of a CEO. Welcome to my inner circle. This is CEO. Welcome to my inner circle. This is CEO. Welcome to my inner circle. This is a brand new private community that I'm a brand new private community that I'm a brand new private community that I'm launching to the world. We have so many launching to the world. We have so many launching to the world. We have so many incredible things that happen that you incredible things that happen that you incredible things that happen that you are never shown. We have the briefs that are never shown. We have the briefs that are never shown. We have the briefs that are on my iPad when I'm recording the are on my iPad when I'm recording the are on my iPad when I'm recording the conversation. We have clips we've never conversation. We have clips we've never conversation. We have clips we've never released. We have behindthe-scenes released. We have behindthe-scenes released. We have behindthe-scenes conversations with the guest and also conversations with the guest and also conversations with the guest and also the episodes that we've never ever the episodes that we've never ever the episodes that we've never ever released. and so much more. In the released. and so much more. In the released. and so much more. In the circle, you'll have direct access to me. circle, you'll have direct access to me. circle, you'll have direct access to me. You can tell us what you want this show You can tell us what you want this show You can tell us what you want this show to be, who you want us to interview, and to be, who you want us to interview, and to be, who you want us to interview, and the types of conversations you would the types of conversations you would the types of conversations you would love us to have. But remember, for now, love us to have. But remember, for now, love us to have. But remember, for now, we're only inviting the first 10,000 we're only inviting the first 10,000 we're only inviting the first 10,000 people that join before it closes. So, people that join before it closes. So, people that join before it closes. So, if you want to join our private closed if you want to join our private closed if you want to join our private closed community, head to the link in the community, head to the link in the community, head to the link in the description below or go to description below or go to description below or go to daccircle.com. What is the the most important thing we What is the the most important thing we haven't talked about as it relates to haven't talked about as it relates to haven't talked about as it relates to nine months that count forever your new nine months that count forever your new nine months that count forever your new book that we should have talked about? book that we should have talked about? book that we should have talked about? >> I think protein. >> I think protein. >> I think protein. >> Protein. >> Protein. >> Protein. >> Yeah. By the time your baby's born, he >> Yeah. By the time your baby's born, he >> Yeah. By the time your baby's born, he is about 50% protein if you exclude is about 50% protein if you exclude is about 50% protein if you exclude water. So protein is not just for your water. So protein is not just for your water. So protein is not just for your muscles. Protein forms your immune muscles. Protein forms your immune muscles. Protein forms your immune system, your skin, your organs, many system, your skin, your organs, many system, your skin, your organs, many many tissues, many many signaling many tissues, many many signaling many tissues, many many signaling molecules in your body. So when you're molecules in your body. So when you're molecules in your body. So when you're pregnant, you need to eat more protein pregnant, you need to eat more protein pregnant, you need to eat more protein to give more protein to your baby. And to give more protein to your baby. And to give more protein to your baby. And animal studies show something animal studies show something animal studies show something fascinating, Stephen. They show that fascinating, Stephen. They show that fascinating, Stephen. They show that when a mom is slightly protein when a mom is slightly protein when a mom is slightly protein restricted, meaning she's eating a bit restricted, meaning she's eating a bit restricted, meaning she's eating a bit less protein than she needs to, there's less protein than she needs to, there's less protein than she needs to, there's a little epigenetic switch happening in a little epigenetic switch happening in a little epigenetic switch happening in the baby that says, "Dear baby, keep the baby that says, "Dear baby, keep the baby that says, "Dear baby, keep your muscles small because there's not a your muscles small because there's not a your muscles small because there's not a lot of protein in the world you're about lot of protein in the world you're about lot of protein in the world you're about to be born into." So what we're eating to be born into." So what we're eating to be born into." So what we're eating during pregnancy is in essence sending a during pregnancy is in essence sending a during pregnancy is in essence sending a little postcard to our baby in our little postcard to our baby in our little postcard to our baby in our uterus telling him what kind of uterus telling him what kind of uterus telling him what kind of nutrients will be available in the world nutrients will be available in the world nutrients will be available in the world that he's about to be born into. And so that he's about to be born into. And so that he's about to be born into. And so these animal studies suggest that if you these animal studies suggest that if you these animal studies suggest that if you have a low protein diet, your baby will have a low protein diet, your baby will have a low protein diet, your baby will be programmed to stay smaller and have be programmed to stay smaller and have be programmed to stay smaller and have smaller muscle mass throughout his life. smaller muscle mass throughout his life. smaller muscle mass throughout his life. >> And the thing is, Stephen, you need a >> And the thing is, Stephen, you need a >> And the thing is, Stephen, you need a lot of protein when you're pregnant lot of protein when you're pregnant lot of protein when you're pregnant because your baby is very protein because your baby is very protein because your baby is very protein hungry. So here I have four chicken hungry. So here I have four chicken hungry. So here I have four chicken breasts, which is basically the amount breasts, which is basically the amount breasts, which is basically the amount of protein that I needed to eat every of protein that I needed to eat every of protein that I needed to eat every single day. single day. single day. >> Day >> Day >> Day >> in the third trimester of pregnancy. >> in the third trimester of pregnancy. >> in the third trimester of pregnancy. >> Yeah. Day. >> Yeah. Day. >> Yeah. Day. >> Yeah. Per day. >> Yeah. Per day. >> Yeah. Per day. >> Per day. It's a lot. >> Per day. It's a lot. >> Per day. It's a lot. >> So I would have four eggs in the >> So I would have four eggs in the >> So I would have four eggs in the morning. That's about 30 grams of morning. That's about 30 grams of morning. That's about 30 grams of protein. And then I would have to have protein. And then I would have to have protein. And then I would have to have three good servings of protein three good servings of protein three good servings of protein represented by the three chicken breasts represented by the three chicken breasts represented by the three chicken breasts here. So I would have fish at lunch, here. So I would have fish at lunch, here. So I would have fish at lunch, probably a meat or a chicken at dinner, probably a meat or a chicken at dinner, probably a meat or a chicken at dinner, and then a high protein snack. For and then a high protein snack. For and then a high protein snack. For example, Greek yogurt. I would add some example, Greek yogurt. I would add some example, Greek yogurt. I would add some whey protein powder in there to make whey protein powder in there to make whey protein powder in there to make sure I was having enough protein. So, sure I was having enough protein. So, sure I was having enough protein. So, you need about 1.6 gram of protein per you need about 1.6 gram of protein per you need about 1.6 gram of protein per kilo of body weight per day in the third kilo of body weight per day in the third kilo of body weight per day in the third trimester of pregnancy. And this is trimester of pregnancy. And this is trimester of pregnancy. And this is where most of us fall short because where most of us fall short because where most of us fall short because nobody's telling moms they need to eat nobody's telling moms they need to eat nobody's telling moms they need to eat more protein. So, the result is that more protein. So, the result is that more protein. So, the result is that moms lose their muscle mass because the moms lose their muscle mass because the moms lose their muscle mass because the muscles are being broken down to give muscles are being broken down to give muscles are being broken down to give protein to the baby. But there's a limit protein to the baby. But there's a limit protein to the baby. But there's a limit to it. like you can't your muscle mass to it. like you can't your muscle mass to it. like you can't your muscle mass cannot compensate for a low protein cannot compensate for a low protein cannot compensate for a low protein diet. And this is why we see across all diet. And this is why we see across all diet. And this is why we see across all women, all studies, low protein diets women, all studies, low protein diets women, all studies, low protein diets lead to smaller babies and potentially lead to smaller babies and potentially lead to smaller babies and potentially this epigenetic programming of staying this epigenetic programming of staying this epigenetic programming of staying smaller throughout life. So protein is smaller throughout life. So protein is smaller throughout life. So protein is key. key. key. >> On that subject of muscle loss, have you >> On that subject of muscle loss, have you >> On that subject of muscle loss, have you thought much about the impact of GLP1s, thought much about the impact of GLP1s, thought much about the impact of GLP1s, these sort of fat loss drugs during these sort of fat loss drugs during these sort of fat loss drugs during pregnancy? pregnancy? pregnancy? >> Oh wow. I don't think they're >> Oh wow. I don't think they're >> Oh wow. I don't think they're recommended during pregnancy. I hope not recommended during pregnancy. I hope not recommended during pregnancy. I hope not because they prevent you from feeling because they prevent you from feeling because they prevent you from feeling your hunger hormones. They prevent you your hunger hormones. They prevent you your hunger hormones. They prevent you from feeling hungry. So, pregnancy would from feeling hungry. So, pregnancy would from feeling hungry. So, pregnancy would be a very dangerous time to take these be a very dangerous time to take these be a very dangerous time to take these because during pregnancy, you need to because during pregnancy, you need to because during pregnancy, you need to eat a little bit more in terms of eat a little bit more in terms of eat a little bit more in terms of quantity and calories, but also you need quantity and calories, but also you need quantity and calories, but also you need to eat differently. So, you need to to eat differently. So, you need to to eat differently. So, you need to learn about the protein, the choline, learn about the protein, the choline, learn about the protein, the choline, the omega-3s, and I think it would be the omega-3s, and I think it would be the omega-3s, and I think it would be quite dangerous to take a GLP1 during quite dangerous to take a GLP1 during quite dangerous to take a GLP1 during pregnancy. pregnancy. pregnancy. Do you do you know that the vinegar Do you do you know that the vinegar Do you do you know that the vinegar thing you talked about to me before thing you talked about to me before thing you talked about to me before where you said you have vinegar before where you said you have vinegar before where you said you have vinegar before eating something that's high in glucose? eating something that's high in glucose? eating something that's high in glucose? >> Yeah. >> Yeah. >> Yeah. >> Do you recommend that for mothers as >> Do you recommend that for mothers as >> Do you recommend that for mothers as well? well? well? >> You can, but if you're going to do that, >> You can, but if you're going to do that, >> You can, but if you're going to do that, you need to make sure the vinegar is you need to make sure the vinegar is you need to make sure the vinegar is pasteurized because you want to make pasteurized because you want to make pasteurized because you want to make sure that during pregnancy people are sure that during pregnancy people are sure that during pregnancy people are like only eat pasteurized foods cuz you like only eat pasteurized foods cuz you like only eat pasteurized foods cuz you want to prevent any food contamination. want to prevent any food contamination. want to prevent any food contamination. So make sure you look on the back of the So make sure you look on the back of the So make sure you look on the back of the vinegar bottle and make sure it's vinegar bottle and make sure it's vinegar bottle and make sure it's pasteurized. Apple cider vinegar is pasteurized. Apple cider vinegar is pasteurized. Apple cider vinegar is usually not pasteurized. So, do I usually not pasteurized. So, do I usually not pasteurized. So, do I recommend it? recommend it? recommend it? I think it's okay to do. Like vinegar is I think it's okay to do. Like vinegar is I think it's okay to do. Like vinegar is fine during pregnancy, especially if you fine during pregnancy, especially if you fine during pregnancy, especially if you really want like a cookie or a muffin. really want like a cookie or a muffin. really want like a cookie or a muffin. It could be helpful to reduce the It could be helpful to reduce the It could be helpful to reduce the glucose spike. But truly, pregnancy is glucose spike. But truly, pregnancy is glucose spike. But truly, pregnancy is kind of the moment where you need to be kind of the moment where you need to be kind of the moment where you need to be eating as little sugar as possible eating as little sugar as possible eating as little sugar as possible because it's impacting your baby's because it's impacting your baby's because it's impacting your baby's development. So, ideally, development. So, ideally, development. So, ideally, you don't have to use the vinegar hack. you don't have to use the vinegar hack. you don't have to use the vinegar hack. You know, I've often seen people talk You know, I've often seen people talk You know, I've often seen people talk about like an obesity gene and stuff and about like an obesity gene and stuff and about like an obesity gene and stuff and ask if obesity is genetic. ask if obesity is genetic. ask if obesity is genetic. >> I guess one of the things I've kind of >> I guess one of the things I've kind of >> I guess one of the things I've kind of deduced from today is that the genetic deduced from today is that the genetic deduced from today is that the genetic component might be that during pregnancy component might be that during pregnancy component might be that during pregnancy our mother um had a certain lifestyle or our mother um had a certain lifestyle or our mother um had a certain lifestyle or diet and that increased our diet and that increased our diet and that increased our predisposition predisposition predisposition to having a different reaction to to having a different reaction to to having a different reaction to certain foods certain foods certain foods >> completely and the studies show that. So >> completely and the studies show that. So >> completely and the studies show that. So in animal studies, when a mom has a lot in animal studies, when a mom has a lot in animal studies, when a mom has a lot of sugar during pregnancy, there's of sugar during pregnancy, there's of sugar during pregnancy, there's little epigenetic switches in the baby's little epigenetic switches in the baby's little epigenetic switches in the baby's DNA that encourage fat storage. DNA that encourage fat storage. DNA that encourage fat storage. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> So why is that? Because if you eat >> So why is that? Because if you eat >> So why is that? Because if you eat sugar, your baby's getting sugar in his sugar, your baby's getting sugar in his sugar, your baby's getting sugar in his bloodstream. And how does the baby bloodstream. And how does the baby bloodstream. And how does the baby protect himself from high sugar levels? protect himself from high sugar levels? protect himself from high sugar levels? By turning the sugar into fat. So by By turning the sugar into fat. So by By turning the sugar into fat. So by eating a high sugar diet, you're sending eating a high sugar diet, you're sending eating a high sugar diet, you're sending a little postcard to your baby be like, a little postcard to your baby be like, a little postcard to your baby be like, "Hey baby, you're going to be born into "Hey baby, you're going to be born into "Hey baby, you're going to be born into a world with a lot of sugar. So, become a world with a lot of sugar. So, become a world with a lot of sugar. So, become really good at turning that sugar into really good at turning that sugar into really good at turning that sugar into fat to protect yourself. And this is why fat to protect yourself. And this is why fat to protect yourself. And this is why we see across studies on tens of we see across studies on tens of we see across studies on tens of thousands of moms that the higher a thousands of moms that the higher a thousands of moms that the higher a mom's glucose levels during pregnancy, mom's glucose levels during pregnancy, mom's glucose levels during pregnancy, the more fat mass a baby is born with. the more fat mass a baby is born with. the more fat mass a baby is born with. [snorts] [snorts] [snorts] >> Higher glucose during pregnancy, baby >> Higher glucose during pregnancy, baby >> Higher glucose during pregnancy, baby had to turn that glucose to fat to had to turn that glucose to fat to had to turn that glucose to fat to protect himself. So, he's born with more protect himself. So, he's born with more protect himself. So, he's born with more fat mass. And it doesn't just stop after fat mass. And it doesn't just stop after fat mass. And it doesn't just stop after birth. Studies show that this continues. birth. Studies show that this continues. birth. Studies show that this continues. Babies born to high glucose mothers are Babies born to high glucose mothers are Babies born to high glucose mothers are more likely to have obesity as children, more likely to have obesity as children, more likely to have obesity as children, as teenagers, and as adults. So, the as teenagers, and as adults. So, the as teenagers, and as adults. So, the cycle continues. The programming of cycle continues. The programming of cycle continues. The programming of storing a lot of fat continues even storing a lot of fat continues even storing a lot of fat continues even though they're no longer connected to though they're no longer connected to though they're no longer connected to their mom's bloodstream. their mom's bloodstream. their mom's bloodstream. >> In the process of producing this book, >> In the process of producing this book, >> In the process of producing this book, did did you think much about the did did you think much about the did did you think much about the evolutionary sort of backstory of where evolutionary sort of backstory of where evolutionary sort of backstory of where we came from and how our ancestors used we came from and how our ancestors used we came from and how our ancestors used to eat? Did you to eat? Did you to eat? Did you >> consider, I don't know, the orangutang, >> consider, I don't know, the orangutang, >> consider, I don't know, the orangutang, where we share most of our DNA? I think where we share most of our DNA? I think where we share most of our DNA? I think it's like 98% of our DNA. it's like 98% of our DNA. it's like 98% of our DNA. >> Because if you look at sort of what we >> Because if you look at sort of what we >> Because if you look at sort of what we used to eat, meaning nutrient-rich organ used to eat, meaning nutrient-rich organ used to eat, meaning nutrient-rich organ meats and not just like a chicken meats and not just like a chicken meats and not just like a chicken breast, which is just muscle, which is breast, which is just muscle, which is breast, which is just muscle, which is actually very poor nutrients. If you actually very poor nutrients. If you actually very poor nutrients. If you think about how we didn't used to eat think about how we didn't used to eat think about how we didn't used to eat processed foods, we had a diet that was processed foods, we had a diet that was processed foods, we had a diet that was much more conducive to baby having more much more conducive to baby having more much more conducive to baby having more of what he needed in the womb. Today, of what he needed in the womb. Today, of what he needed in the womb. Today, our food system is failing us. We're all our food system is failing us. We're all our food system is failing us. We're all deprived of proper nutrition with what deprived of proper nutrition with what deprived of proper nutrition with what we're eating with all these we're eating with all these we're eating with all these ultrarocessed foods, and that includes ultrarocessed foods, and that includes ultrarocessed foods, and that includes pregnant moms. So, I tried to write a pregnant moms. So, I tried to write a pregnant moms. So, I tried to write a book that was going to help people book that was going to help people book that was going to help people navigate this very toxic food landscape navigate this very toxic food landscape navigate this very toxic food landscape to see these four simple things they to see these four simple things they to see these four simple things they could do to try to optimize a little bit could do to try to optimize a little bit could do to try to optimize a little bit what the baby was getting. But it's a what the baby was getting. But it's a what the baby was getting. But it's a lot to think about and also being lot to think about and also being lot to think about and also being pregnant comes with, I think, innate pregnant comes with, I think, innate pregnant comes with, I think, innate pressure. Like I felt pressure during pressure. Like I felt pressure during pressure. Like I felt pressure during pregnancy. I'm like, man, I'm making pregnancy. I'm like, man, I'm making pregnancy. I'm like, man, I'm making another human like this is a lot. And another human like this is a lot. And another human like this is a lot. And then you're bombarded by messages online then you're bombarded by messages online then you're bombarded by messages online and Instagram what to do, what not to and Instagram what to do, what not to and Instagram what to do, what not to do. And it feels like whatever you do, do. And it feels like whatever you do, do. And it feels like whatever you do, you feel guilty. you feel guilty. you feel guilty. >> Mhm. [clears throat] So, I'm hoping this >> Mhm. [clears throat] So, I'm hoping this >> Mhm. [clears throat] So, I'm hoping this book gives clear science, scientific book gives clear science, scientific book gives clear science, scientific evidence to help people navigate that evidence to help people navigate that evidence to help people navigate that pressure. But listen, I just want babies pressure. But listen, I just want babies pressure. But listen, I just want babies to be healthy. Like, I want my baby to to be healthy. Like, I want my baby to to be healthy. Like, I want my baby to be healthy. I want everybody's baby to be healthy. I want everybody's baby to be healthy. I want everybody's baby to be healthy. I want moms to feel as be healthy. I want moms to feel as be healthy. I want moms to feel as little stress as possible. And that's little stress as possible. And that's little stress as possible. And that's just the truth. So, I'm hoping that this just the truth. So, I'm hoping that this just the truth. So, I'm hoping that this book brings a little bit of reassurance book brings a little bit of reassurance book brings a little bit of reassurance and light in this complicated world we and light in this complicated world we and light in this complicated world we live in. live in. live in. Stress is something we haven't talked Stress is something we haven't talked Stress is something we haven't talked about, but I guess that also is an about, but I guess that also is an about, but I guess that also is an important factor in this the story of important factor in this the story of important factor in this the story of raising a healthy child. raising a healthy child. raising a healthy child. >> I was extremely stressed my entire >> I was extremely stressed my entire >> I was extremely stressed my entire pregnancy because of my miscarriage. pregnancy because of my miscarriage. pregnancy because of my miscarriage. Like I probably the nine months of my Like I probably the nine months of my Like I probably the nine months of my pregnancy with my son were the nine most pregnancy with my son were the nine most pregnancy with my son were the nine most anxious months of my life. And that's anxious months of my life. And that's anxious months of my life. And that's probably not very good for my baby. But probably not very good for my baby. But probably not very good for my baby. But hey, you do what you can, you know? I I hey, you do what you can, you know? I I hey, you do what you can, you know? I I tried everything to reduce my stress tried everything to reduce my stress tried everything to reduce my stress levels. I just couldn't. I was so levels. I just couldn't. I was so levels. I just couldn't. I was so nervous about losing the pregnancy. nervous about losing the pregnancy. nervous about losing the pregnancy. >> You tried everything? >> You tried everything? >> You tried everything? >> Yeah, I mean everything. I didn't take >> Yeah, I mean everything. I didn't take >> Yeah, I mean everything. I didn't take anxiety medication, but I was, you know, anxiety medication, but I was, you know, anxiety medication, but I was, you know, doing yoga and breath work and working doing yoga and breath work and working doing yoga and breath work and working out and talking to my therapist and blah out and talking to my therapist and blah out and talking to my therapist and blah blah blah, but I was still anxious blah blah, but I was still anxious blah blah, but I was still anxious because I really didn't want to lose the because I really didn't want to lose the because I really didn't want to lose the pregnancy and I was scared I would. pregnancy and I was scared I would. pregnancy and I was scared I would. Were you smiling? Were you smiling? Were you smiling? >> But you didn't. >> But you didn't. >> But you didn't. >> No, I didn't. >> No, I didn't. >> No, I didn't. >> Yeah. And you have a happy, healthy >> Yeah. And you have a happy, healthy >> Yeah. And you have a happy, healthy >> Yeah. >> Yeah. >> Yeah. >> little baby. >> little baby. >> little baby. >> Yeah. >> Yeah. >> Yeah. >> You want to have more babies? >> You want to have more babies? >> You want to have more babies? >> I would love to, but man, now it's like >> I would love to, but man, now it's like >> I would love to, but man, now it's like logistics. like, okay, so I'm doing this logistics. like, okay, so I'm doing this logistics. like, okay, so I'm doing this project and that project and this work project and that project and this work project and that project and this work thing. So, where can I find nine months thing. So, where can I find nine months thing. So, where can I find nine months plus 6 months where I can't really work plus 6 months where I can't really work plus 6 months where I can't really work [laughter] [laughter] [laughter] >> in in this crazy schedule that I create >> in in this crazy schedule that I create >> in in this crazy schedule that I create for myself? By the way, I'm I'm I just for myself? By the way, I'm I'm I just for myself? By the way, I'm I'm I just love my work. So, I'm always planning love my work. So, I'm always planning love my work. So, I'm always planning new things. new things. new things. >> When you look at products in the >> When you look at products in the >> When you look at products in the supermarket, supermarket, supermarket, >> I think we all have a different thing we >> I think we all have a different thing we >> I think we all have a different thing we go straight to on the label. Yeah. go straight to on the label. Yeah. go straight to on the label. Yeah. >> You know, sometimes people go to >> You know, sometimes people go to >> You know, sometimes people go to calories, sometimes they look at calories, sometimes they look at calories, sometimes they look at protein, sometimes they're looking at is protein, sometimes they're looking at is protein, sometimes they're looking at is it gluten-free, sometimes they look at it gluten-free, sometimes they look at it gluten-free, sometimes they look at the carbohydrates or the sugars. What do the carbohydrates or the sugars. What do the carbohydrates or the sugars. What do you look for? you look for? you look for? >> Ingredients. I go straight to the >> Ingredients. I go straight to the >> Ingredients. I go straight to the ingredients list. Yeah, ingredients list. Yeah, ingredients list. Yeah, >> because in the ingredients list, things >> because in the ingredients list, things >> because in the ingredients list, things are ordered by weight. So, the first are ordered by weight. So, the first are ordered by weight. So, the first ingredient is going to be what there is ingredient is going to be what there is ingredient is going to be what there is the most of in that food. the most of in that food. the most of in that food. >> Oh, I had no idea. >> Oh, I had no idea. >> Oh, I had no idea. >> Yeah. So, they're ordered by weight. So, >> Yeah. So, they're ordered by weight. So, >> Yeah. So, they're ordered by weight. So, if there's sugar or any other type of if there's sugar or any other type of if there's sugar or any other type of sweet thing in the first five sweet thing in the first five sweet thing in the first five ingredients, like dates, like fruit ingredients, like dates, like fruit ingredients, like dates, like fruit juice, like molluses, like uh orange juice, like molluses, like uh orange juice, like molluses, like uh orange syrup, whatever. I know that's a syrup, whatever. I know that's a syrup, whatever. I know that's a dessert. And so I put it in my mind, dessert. And so I put it in my mind, dessert. And so I put it in my mind, okay, this is a food for enjoyment for okay, this is a food for enjoyment for okay, this is a food for enjoyment for dessert. So if you look at the sardines dessert. So if you look at the sardines dessert. So if you look at the sardines ingredients, sardine, olive oil, salt, ingredients, sardine, olive oil, salt, ingredients, sardine, olive oil, salt, natural flavor. So I would try to look natural flavor. So I would try to look natural flavor. So I would try to look for one that doesn't have natural flavor for one that doesn't have natural flavor for one that doesn't have natural flavor cuz I don't know what that means. I cuz I don't know what that means. I cuz I don't know what that means. I don't think it's necessary. But as you don't think it's necessary. But as you don't think it's necessary. But as you can see, there's no sugar in here. So can see, there's no sugar in here. So can see, there's no sugar in here. So this is not dessert. This sardine can is this is not dessert. This sardine can is this is not dessert. This sardine can is not dessert. [laughter] not dessert. [laughter] not dessert. [laughter] >> Isn't that helpful? >> Isn't that helpful? >> Isn't that helpful? >> Cuz I often just look at the back of >> Cuz I often just look at the back of >> Cuz I often just look at the back of labels and I just go straight for the labels and I just go straight for the labels and I just go straight for the carbs and sugar level. carbs and sugar level. carbs and sugar level. >> Really? >> Really? >> Really? >> Yeah. I don't know why I always look at >> Yeah. I don't know why I always look at >> Yeah. I don't know why I always look at the the sugar level. I think it's cuz the the sugar level. I think it's cuz the the sugar level. I think it's cuz I've done keto for a little while. So, I've done keto for a little while. So, I've done keto for a little while. So, it it it >> kind of depends though because if you're >> kind of depends though because if you're >> kind of depends though because if you're looking at like carbon sugars for a pack looking at like carbon sugars for a pack looking at like carbon sugars for a pack of um table sugar versus of um table sugar versus of um table sugar versus I don't know like a I don't know like a I don't know like a >> protein shake. >> protein shake. >> protein shake. >> Yeah, a protein shake. I mean, it's it's >> Yeah, a protein shake. I mean, it's it's >> Yeah, a protein shake. I mean, it's it's a helpful place to look. That's also a helpful place to look. That's also a helpful place to look. That's also where I look because carbs carbs and where I look because carbs carbs and where I look because carbs carbs and sugars will tell you a lot about what sugars will tell you a lot about what sugars will tell you a lot about what the food is going to do to you. But the food is going to do to you. But the food is going to do to you. But also, it depends on the ratio, right? If also, it depends on the ratio, right? If also, it depends on the ratio, right? If there's a lot of protein also, then there's a lot of protein also, then there's a lot of protein also, then having carbs in there is not going to having carbs in there is not going to having carbs in there is not going to create that big of a glucose spike. If create that big of a glucose spike. If create that big of a glucose spike. If it's a product that has just carbs, then it's a product that has just carbs, then it's a product that has just carbs, then yes, yes, yes, >> a lot of people look at the calories. >> a lot of people look at the calories. >> a lot of people look at the calories. >> Yeah. But calories are a very bad way of >> Yeah. But calories are a very bad way of >> Yeah. But calories are a very bad way of assessing a food because two foods can assessing a food because two foods can assessing a food because two foods can have the exact same number of calories have the exact same number of calories have the exact same number of calories and be completely different in terms of and be completely different in terms of and be completely different in terms of what they do to your body. So an avocado what they do to your body. So an avocado what they do to your body. So an avocado and a donut, both 200 calories, and a donut, both 200 calories, and a donut, both 200 calories, vastly different impact. It's like vastly different impact. It's like vastly different impact. It's like saying two books are the same because saying two books are the same because saying two books are the same because they have the same number of pages. they have the same number of pages. they have the same number of pages. >> Calories and pages tell you nothing >> Calories and pages tell you nothing >> Calories and pages tell you nothing about what's inside the food or inside about what's inside the food or inside about what's inside the food or inside the book. We have to learn about the book. We have to learn about the book. We have to learn about molecules, which is why your reflex of molecules, which is why your reflex of molecules, which is why your reflex of going to carbs and sugars is much going to carbs and sugars is much going to carbs and sugars is much smarter because you're seeing what's smarter because you're seeing what's smarter because you're seeing what's actually going to happen when you eat actually going to happen when you eat actually going to happen when you eat the food. For example, avocado and the food. For example, avocado and the food. For example, avocado and donut. The avocado mostly fat, fiber, donut. The avocado mostly fat, fiber, donut. The avocado mostly fat, fiber, going to keep your glucose levels nice going to keep your glucose levels nice going to keep your glucose levels nice and steady, going to give your food and steady, going to give your food and steady, going to give your food healthy fat, your body healthy fats. healthy fat, your body healthy fats. healthy fat, your body healthy fats. Donut mostly sugars is going to create a Donut mostly sugars is going to create a Donut mostly sugars is going to create a big glucose spike. Inflammation, aging, big glucose spike. Inflammation, aging, big glucose spike. Inflammation, aging, crash, cravings, fatigue, it's going to crash, cravings, fatigue, it's going to crash, cravings, fatigue, it's going to have a vastly different impact on your have a vastly different impact on your have a vastly different impact on your body. So only looking at your diet body. So only looking at your diet body. So only looking at your diet through the lens of calories is a very through the lens of calories is a very through the lens of calories is a very bad idea because two diets can have the bad idea because two diets can have the bad idea because two diets can have the exact same number of calories and you exact same number of calories and you exact same number of calories and you can have a completely different can have a completely different can have a completely different experience of life depending on what experience of life depending on what experience of life depending on what you're actually eating. you're actually eating. you're actually eating. >> And what's your um diet generally? Like >> And what's your um diet generally? Like >> And what's your um diet generally? Like what time do you eat in the morning? Do what time do you eat in the morning? Do what time do you eat in the morning? Do you do fasting or anything like that? you do fasting or anything like that? you do fasting or anything like that? >> So no I don't do fasting. So I'll have >> So no I don't do fasting. So I'll have >> So no I don't do fasting. So I'll have breakfast in the morning always eggs. breakfast in the morning always eggs. breakfast in the morning always eggs. Right now my my current kick is a bacon Right now my my current kick is a bacon Right now my my current kick is a bacon and egg quesadilla. super good. and egg quesadilla. super good. and egg quesadilla. super good. >> Um, with coffee, always with whole milk >> Um, with coffee, always with whole milk >> Um, with coffee, always with whole milk that I love. Then for lunch, I'll have a that I love. Then for lunch, I'll have a that I love. Then for lunch, I'll have a veggie starter if I'm having some veggie starter if I'm having some veggie starter if I'm having some carbheavy lunch or I'll have like a carbheavy lunch or I'll have like a carbheavy lunch or I'll have like a collared green chicken wrap with avocado collared green chicken wrap with avocado collared green chicken wrap with avocado and peppers. and peppers. and peppers. >> Mhm. >> Mhm. >> Mhm. >> After lunch, I always usually have >> After lunch, I always usually have >> After lunch, I always usually have something sweet because I love sugar. I something sweet because I love sugar. I something sweet because I love sugar. I love sugar. So, I'll have like some love sugar. So, I'll have like some love sugar. So, I'll have like some chocolate or a nice cookie that I had chocolate or a nice cookie that I had chocolate or a nice cookie that I had and then I'll try to move my body if I and then I'll try to move my body if I and then I'll try to move my body if I can. This is the main thing I can get a can. This is the main thing I can get a can. This is the main thing I can get a bit difficult. And then the evening is bit difficult. And then the evening is bit difficult. And then the evening is when I have most carbs. I love having when I have most carbs. I love having when I have most carbs. I love having rice or pasta at night. It just makes me rice or pasta at night. It just makes me rice or pasta at night. It just makes me feel cozy. feel cozy. feel cozy. >> What time? >> What time? >> What time? >> As early as I can. I'm very unfrench in >> As early as I can. I'm very unfrench in >> As early as I can. I'm very unfrench in that way. If I could have dinner at 5:00 that way. If I could have dinner at 5:00 that way. If I could have dinner at 5:00 p.m., I would. Um, but I would have no p.m., I would. Um, but I would have no p.m., I would. Um, but I would have no more social life. [laughter] more social life. [laughter] more social life. [laughter] So, maybe after my baby's in bed, so So, maybe after my baby's in bed, so So, maybe after my baby's in bed, so like 7:30, 8. like 7:30, 8. like 7:30, 8. >> And are you having vinegar before that >> And are you having vinegar before that >> And are you having vinegar before that meal? meal? meal? >> Um, it depends. If I don't have a veggie >> Um, it depends. If I don't have a veggie >> Um, it depends. If I don't have a veggie starter, yeah, if I have a veggie starter, yeah, if I have a veggie starter, yeah, if I have a veggie starter, I'll put some vinegar on the starter, I'll put some vinegar on the starter, I'll put some vinegar on the veggie starter. veggie starter. veggie starter. >> What else are you working on? What's >> What else are you working on? What's >> What else are you working on? What's next for you, Jesse? One is mental next for you, Jesse? One is mental next for you, Jesse? One is mental health because I have a deep passion for health because I have a deep passion for health because I have a deep passion for mental health. It's the reason I got mental health. It's the reason I got mental health. It's the reason I got into glucose in the first place. So, I into glucose in the first place. So, I into glucose in the first place. So, I want to see if I can start putting want to see if I can start putting want to see if I can start putting together some mental health hacks based together some mental health hacks based together some mental health hacks based on studies. This is something that's on studies. This is something that's on studies. This is something that's been in the back of my mind for a long been in the back of my mind for a long been in the back of my mind for a long time and I'm trying to find the time to time and I'm trying to find the time to time and I'm trying to find the time to go there. And I'm working on new types go there. And I'm working on new types go there. And I'm working on new types of content. I'm I'm just endlessly of content. I'm I'm just endlessly of content. I'm I'm just endlessly inspired by what I'm able to to do and inspired by what I'm able to to do and inspired by what I'm able to to do and how lucky I am to like dream up how lucky I am to like dream up how lucky I am to like dream up something and be able to to put it something and be able to to put it something and be able to to put it together. So, lots of surprises coming. together. So, lots of surprises coming. together. So, lots of surprises coming. >> As you know, we have a closing [snorts] >> As you know, we have a closing [snorts] >> As you know, we have a closing [snorts] treat on this podcast where the last treat on this podcast where the last treat on this podcast where the last guest leaves a question for the next. guest leaves a question for the next. guest leaves a question for the next. >> I do know. >> I do know. >> I do know. >> And the question left for you is, if you >> And the question left for you is, if you >> And the question left for you is, if you could make the world a better place in could make the world a better place in could make the world a better place in one way, what would you change? How one way, what would you change? How one way, what would you change? How could you make the most impact? could you make the most impact? could you make the most impact? >> I would maybe outlaw food marketing or >> I would maybe outlaw food marketing or >> I would maybe outlaw food marketing or maybe outlaw maybe outlaw maybe outlaw sugary breakfast foods. something about sugary breakfast foods. something about sugary breakfast foods. something about making very bad foods that are that look making very bad foods that are that look making very bad foods that are that look healthy, making those illegal. It would healthy, making those illegal. It would healthy, making those illegal. It would be illegal to put any health claims on a be illegal to put any health claims on a be illegal to put any health claims on a product. For example, no added sugars or product. For example, no added sugars or product. For example, no added sugars or vegan or gluten-free. I would outlaw all vegan or gluten-free. I would outlaw all vegan or gluten-free. I would outlaw all of those to help people navigate a bit of those to help people navigate a bit of those to help people navigate a bit better. Or if I could have like one better. Or if I could have like one better. Or if I could have like one magic wand to do one thing, maybe I magic wand to do one thing, maybe I magic wand to do one thing, maybe I would say no more fruit juice in would say no more fruit juice in would say no more fruit juice in schools. Even that would be really cool. schools. Even that would be really cool. schools. Even that would be really cool. >> Nine months that count forever. How your >> Nine months that count forever. How your >> Nine months that count forever. How your pregnancy diet shapes your baby's pregnancy diet shapes your baby's pregnancy diet shapes your baby's future. What is the um what is the future. What is the um what is the future. What is the um what is the closing message, Jesse, for for pregnant closing message, Jesse, for for pregnant closing message, Jesse, for for pregnant couples and um anybody who was who was couples and um anybody who was who was couples and um anybody who was who was once conceived themselves? [laughter] once conceived themselves? [laughter] once conceived themselves? [laughter] >> The closing message is pregnancy is >> The closing message is pregnancy is >> The closing message is pregnancy is complicated. The food system we live in complicated. The food system we live in complicated. The food system we live in is complicated and toxic. And this is a is complicated and toxic. And this is a is complicated and toxic. And this is a very simple four-step trimester by very simple four-step trimester by very simple four-step trimester by trimer plan that doesn't require a lot trimer plan that doesn't require a lot trimer plan that doesn't require a lot of money that is going to help you give of money that is going to help you give of money that is going to help you give your baby the best foundation during your baby the best foundation during your baby the best foundation during development. development. development. Do you think there's things from a Do you think there's things from a Do you think there's things from a legislation perspective that can be legislation perspective that can be legislation perspective that can be done? You know, done? You know, done? You know, >> yeah, the most important is for the >> yeah, the most important is for the >> yeah, the most important is for the system, the support system around the system, the support system around the system, the support system around the moms to help make it really easy for moms to help make it really easy for moms to help make it really easy for them to eat eggs and sardines and them to eat eggs and sardines and them to eat eggs and sardines and vegetables and healthy fats. We have to vegetables and healthy fats. We have to vegetables and healthy fats. We have to all support moms because they're all support moms because they're all support moms because they're creating the next generation and they creating the next generation and they creating the next generation and they they can't change the food industry. they can't change the food industry. they can't change the food industry. Things have to shift around them to make Things have to shift around them to make Things have to shift around them to make it easier. I think it's also about it easier. I think it's also about it easier. I think it's also about education. For example, choline, you education. For example, choline, you education. For example, choline, you know, I said 90% of moms are not getting know, I said 90% of moms are not getting know, I said 90% of moms are not getting enough. And when people run surveys to enough. And when people run surveys to enough. And when people run surveys to see whether doctors are talking to moms see whether doctors are talking to moms see whether doctors are talking to moms about choline, only 6% of doctors are about choline, only 6% of doctors are about choline, only 6% of doctors are talking to moms about choline during talking to moms about choline during talking to moms about choline during pregnancy. So there's also just a big pregnancy. So there's also just a big pregnancy. So there's also just a big information gap somewhere. Things are information gap somewhere. Things are information gap somewhere. Things are broken in lots of different areas. And broken in lots of different areas. And broken in lots of different areas. And maybe it's like, oh, moms can't handle maybe it's like, oh, moms can't handle maybe it's like, oh, moms can't handle it. Or maybe it's just that doctors are it. Or maybe it's just that doctors are it. Or maybe it's just that doctors are focused on very short-term like focused on very short-term like focused on very short-term like emergency things to manage. Maybe they emergency things to manage. Maybe they emergency things to manage. Maybe they don't have time to talk about nutrition. don't have time to talk about nutrition. don't have time to talk about nutrition. I don't know. But there's a real gap. I don't know. But there's a real gap. I don't know. But there's a real gap. And I'm hoping this book will fill it. And I'm hoping this book will fill it. And I'm hoping this book will fill it. I'm hoping like this is pie in the sky. I'm hoping like this is pie in the sky. I'm hoping like this is pie in the sky. Like why don't we prescribe nine months Like why don't we prescribe nine months Like why don't we prescribe nine months that count forever to every parent that that count forever to every parent that that count forever to every parent that gets pregnant. gets pregnant. gets pregnant. >> This will be a very good nutrition guide >> This will be a very good nutrition guide >> This will be a very good nutrition guide for them and very simple. for them and very simple. for them and very simple. >> I have many people in my life that are >> I have many people in my life that are >> I have many people in my life that are currently pregnant, people that are very currently pregnant, people that are very currently pregnant, people that are very very close to me. And um it's funny very close to me. And um it's funny very close to me. And um it's funny because you hear the conversations because you hear the conversations because you hear the conversations they're having and it does kind of they're having and it does kind of they're having and it does kind of sometimes feel like horoscopes and sometimes feel like horoscopes and sometimes feel like horoscopes and guessing. guessing. guessing. No offense [laughter] to people that No offense [laughter] to people that No offense [laughter] to people that love horoscopes, but it does feel a love horoscopes, but it does feel a love horoscopes, but it does feel a little bit sort of pie in the sky. Yeah, little bit sort of pie in the sky. Yeah, little bit sort of pie in the sky. Yeah, I know. this is you don't know I know. this is you don't know I know. this is you don't know your sign. I'm Virgo, I think. your sign. I'm Virgo, I think. your sign. I'm Virgo, I think. >> Okay. Okay. Okay. >> Okay. Okay. Okay. >> Okay. Okay. Okay. >> People blame. I knew he was a Virgo. >> People blame. I knew he was a Virgo. >> People blame. I knew he was a Virgo. [laughter] [laughter] [laughter] I'm not really on Sagittarius, I'm not really on Sagittarius, I'm not really on Sagittarius, but it is it's it's confusing because but it is it's it's confusing because but it is it's it's confusing because there's so much information out there. there's so much information out there. there's so much information out there. So, it's wonderful to have a manual like So, it's wonderful to have a manual like So, it's wonderful to have a manual like this that demystifies an area where this that demystifies an area where this that demystifies an area where there's just so much information coming there's just so much information coming there's just so much information coming at you and there's so much conflicting at you and there's so much conflicting at you and there's so much conflicting information. And your book is so information. And your book is so information. And your book is so importantly based on scientific importantly based on scientific importantly based on scientific consensus and and facts and studies consensus and and facts and studies consensus and and facts and studies versus just experience alone. And I versus just experience alone. And I versus just experience alone. And I think that's why it's so important. And think that's why it's so important. And think that's why it's so important. And whenever the time comes that me and my whenever the time comes that me and my whenever the time comes that me and my fiance are fortunate enough hopefully to fiance are fortunate enough hopefully to fiance are fortunate enough hopefully to have our own baby, um we're both going have our own baby, um we're both going have our own baby, um we're both going to reread this book because it's hard to to reread this book because it's hard to to reread this book because it's hard to find books on this subject that are so find books on this subject that are so find books on this subject that are so succinct that break it down stage by succinct that break it down stage by succinct that break it down stage by stage. And uh you as an author, you'll stage. And uh you as an author, you'll stage. And uh you as an author, you'll have a wonderful way of making things have a wonderful way of making things have a wonderful way of making things accessible. Even in this conversation, accessible. Even in this conversation, accessible. Even in this conversation, you you I don't need to ask you to you you I don't need to ask you to you you I don't need to ask you to define complicated words and that's define complicated words and that's define complicated words and that's reflected in all the work that you do reflected in all the work that you do reflected in all the work that you do and all everything that you write. So, and all everything that you write. So, and all everything that you write. So, highly recommend. Great book to buy for highly recommend. Great book to buy for highly recommend. Great book to buy for someone as a gift if you just found out someone as a gift if you just found out someone as a gift if you just found out that someone in your life is pregnant, that someone in your life is pregnant, that someone in your life is pregnant, but also a great book to buy for you and but also a great book to buy for you and but also a great book to buy for you and your partner if you're going through your partner if you're going through your partner if you're going through your own pregnancy journey or thinking your own pregnancy journey or thinking your own pregnancy journey or thinking about getting pregnant soon. about getting pregnant soon. about getting pregnant soon. >> It's also a good book to buy for your >> It's also a good book to buy for your >> It's also a good book to buy for your kids for all the grandparents to be out kids for all the grandparents to be out kids for all the grandparents to be out there. It's a good book to buy for your there. It's a good book to buy for your there. It's a good book to buy for your kids if they're going to have a baby kids if they're going to have a baby kids if they're going to have a baby soon. soon. soon. >> Amen, Jesse. Thank you. >> Amen, Jesse. Thank you. >> Amen, Jesse. Thank you. >> Thank you so much for having me back, >> Thank you so much for having me back, >> Thank you so much for having me back, Stephen. It's always a pleasure. Stephen. It's always a pleasure. Stephen. It's always a pleasure. >> YouTube have this new crazy algorithm >> YouTube have this new crazy algorithm >> YouTube have this new crazy algorithm where they know exactly what video you where they know exactly what video you where they know exactly what video you would like to watch next based on AI and would like to watch next based on AI and would like to watch next based on AI and all of your viewing behavior. And the all of your viewing behavior. And the all of your viewing behavior. And the algorithm says that this video is the algorithm says that this video is the algorithm says that this video is the perfect video for you. It's different perfect video for you. It's different perfect video for you. It's different for everybody looking right now. Check for everybody looking right now. Check for everybody looking right now. Check this video out and I bet you you might this video out and I bet you you might this video out and I bet you you might love