Sugar Expert: Change This One Meal to Feel Better All Day | Jessie Inchauspé

Key Takeaway

Tomorrow, replace a sweet breakfast with a savory, protein-based one—such as eggs, tofu, Greek yogurt, or leftover fish—plus healthy fats and optional whole fruit. Jessie Inchauspé argues that breakfast glucose spikes can drive the day’s cravings, fatigue, and afternoon crashes. At lunch and dinner, add vegetables first and save starches or sweets for later in the meal. These small sequencing changes preserve food enjoyment while aiming for steadier energy and fewer cravings.

Episode Overview

Jessie Inchauspé explains how rapid rises and falls in blood glucose may influence energy, cravings, mood, and long-term metabolic health. She shares practical, non-restrictive habits: make breakfast savory and protein-focused, eat vegetables before carbohydrates, and pair carbohydrate snacks with protein, fat, or fiber. The conversation also emphasizes using symptoms and data as feedback without becoming dependent on tracking.

Full Transcript

Transcript of Sugar Expert: Change This One Meal to Feel Better All Day | Jessie Inchauspé from On Purpose. Auto-generated from episode audio; may contain minor errors.

What is glucose and why is it important to understand it? I love that question. Well, glucose is also called blood sugar, right? And glucose is your body's favorite source of energy . So, close your fist right now with your hand. Okay, while you're doing this, the muscles in your hand are burning glucose to contract. And for everyone listening, your brain cells are burning glucose right now to understand what we're saying, right? Every part of your body burns glucose every nanosecond to keep you alive. And as human beings, the main way we provide this vital glucose to our bodies is through food.

Specifically, by eating two categories of food. Starches, such as bread, pasta, rice, potatoes, oats, and sugars . Anything that tastes sweet, from an apple to my favorite three-layer chocolate cake, okay? So we eat starches and sugars and give our bodies glucose. So, you might think, " Okay, I want a lot of energy." Who doesn't want energy? So, if glucose is my body's energy source, I should give my body as much glucose as possible. You should eat as many starches and sugars as you can. Well, actually that's not the case.

I like to use the image of a plant. Do you have plants at home? Many. Okay. So, you know that to keep a plant alive, you need to give it some water. But what happens if you give the plant too much water? He is dying. Exact. And the human body is similar. With some glucose, everything goes great. Too much glucose and problems begin to occur . Mhm. Most of us give our bodies too much glucose. And this entails a lot of symptoms. Sweet cravings, chronic fatigue, brain fog, inflammation, accelerated aging, hormonal problems, and, in the long term, the development of type 2 diabetes.

That's why my goal is to teach people how to eat the foods they love— starches and sugars—in a way that doesn't cause problems. So , how can you continue eating spaghetti, cookies, and bread without harming your health? That's what it's all about. Tell us about glucose spikes and why people measure their glucose levels. What does that show us? And what are we trying to achieve with our glucose levels? So, when we eat something that contains a lot of glucose, for example, a chocolate cake is a good example, or a plate of pasta, or anything else starchy or sweet, when we deliver that glucose very quickly to our body, we experience what is called a glucose spike, which simply means a rapid increase in the amount of glucose in your body.

And if you're wearing a glucose monitor, you'll see this. It will look like a mountain that goes up, up and up, and then it collapses. By the way, you don't need to wear a glucose monitor to understand the benefits of my work, but it's a great visual tool. So, what happens in your body when we have spikes? Why is it bad for us? There are three main mechanisms that occur at the physiological level that make these spikes harmful. The first one has to do with our mitochondria.

Mitochondria are the powerhouses of the cell. Most people remember that from biology class. So, your mitochondria are these little factories inside your cells that are responsible for converting glucose molecules into energy, right? They are incredibly important. The problem is that when you give them a glucose spike, that is, when you deliver a lot of glucose molecules very quickly, they break down. It's as if they've gone on strike. You know, it's like when you have so many things on your to-do list that you just think, "I can't do anything." I need to go take a nap.

That's the feeling they have. They are overwhelmed by all these glucose molecules and can no longer do their job properly. So what happens? You feel this as fatigue. So you keep eating this sugar and these carbohydrates, but you're exhausted. You wake up in the morning and you're tired. Going to the supermarket is exhausting. Playing with your children is exhausting. Your mitochondria are no longer functioning properly. And that's why one of the main symptoms of having glucose spikes, which most of us experience, is the feeling of chronic fatigue.

Now , the second thing that happens in our body when we have peaks has to do with cooking. You know, if you put something in the oven like a chicken and it goes from pink to brown, the chicken has been cooked and the browning process is called glycation. The chicken has glycated. It's cooked. Well, a human being, from the moment he is born, is slowly being cooked. We are slowly glycating. I know it sounds strange, but it's true. For example, if you look at the cartilage of babies, it is white.

But if you look at the cartilage of someone who is 100 years old, the cartilage is brown. Mhm. We got glycated. We turn brown as we get older . So much so that glycation is actually quite similar to aging. Mhm. And when we are completely glycated , when we are completely cooked, when we are completely aged, we die. Mhm. Therefore, glycation is a process that we cannot stop. We cannot stop aging. You know, there are billionaires trying to reverse aging, but so far they haven't been able to.

But we can slow it down or speed it up. And glucose spikes have something to do with this. TRUE. Glucose and glycation sound like similar words. It's because glucose is what's causing the glycation. Aging. Yes. Cooking. Cooking. So, the more glucose spikes you have, the faster you age. Wow. And this shows on your skin. Wow. More wrinkles, and your organs also age slowly. So, that's the second thing. idea. Yes. I did n't know that. Yes. Wow. Mhm. Mhm. And the third thing that happens when we have a glucose spike, well, all these processes, the mitochondria and glycation, also increase inflammation.

And inflammation is a very unpleasant thing in the human body. It causes many, many problems. Today, three out of five people will die from an inflammation-based disease. So, inflammation is not good. You want to reduce it. And the third thing that happens when we have a glucose spike is that your body knows that these spikes are not good for you. When your body detects this large spike in glucose, it calls your pancreas and says, "Hey, we need to lower this glucose ." Then your pancreas sends out a hormone called insulin, and insulin is amazing, it takes all the excess glucose molecules and stores them in your liver, your muscles, and your fat cells.

And that's one of the ways we accumulate fat in our bodies. But then, too much insulin over time, that's why we have type 2 diabetes. So, essentially you have mitochondrial fatigue, glycation, inflammation, diabetes. And then a whole host of other symptoms you might experience depending on your medical history, such as brain fog or hormonal problems that could cause infertility, and so on. Basically what I'm saying, Jay, is that if you want a healthy body and mind, you have to make sure you're not on a glucose roller coaster.

Otherwise , it will be very difficult for your body to function and for you to feel your best if you experience daily glucose spikes. What are some of the hidden places where glucose is found that we may not see or understand, and that we cannot identify in our daily lives? Because I feel that when I did that sugar-free cereal test, in my head it didn't have glucose, only to later understand that it was the rice it was made with that was affecting me . So, are there any others you know of that are hidden?

Actually, breakfast foods are usually the biggest offenders, right? So orange juice, fruit smoothies, breakfast cereal. Even if they say " sugar-free" or "low in sugar", that doesn't mean they don't contain glucose. It just means they don't contain table sugar, but they could also contain fruit sugar, which is, in quotes, "natural". So it doesn't have to be declared as added sugar on the packaging, right? Breakfast foods are big, big, big offenders. Um, and then some weird things you wouldn't expect , like eating lots of grapes. Yes.

If you eat 50 grapes, that's a lot of sugar, because the fruit we eat today has been cultivated to be extremely high and concentrated in sugar. But I think breakfast foods are one of the most important. Oh, and dried fruit too. Mhm. People don't realize that just because something comes from a fruit doesn't mean it's good for you. Mhm. Dried fruit, fruit smoothies, or fruit juice can contain tens of grams of sugar, even though they originally come from a fruit. But your body doesn't care if the sugar comes from orange juice or if the sugar comes from a beet and is now in a can of Coca-Cola, right?

These sugar molecules will lead to a glucose spike in both cases. Yes, and it's interesting, because I think the way we've been trained to have a sweet breakfast... I switched to a savory breakfast last year, and that's something you strongly advocate. Yes. Yes, tell us about that change. Well, listen, the glucose spikes we experience after breakfast are going to control the rest of our day. So, if you eat something in the morning that is pure glucose, like most of us do, right? I grew up with orange juice and Nutella crepes.

So, I know. It sounds incredible. It was incredible, but by 10:30 I was exhausted because I was collapsing. My glucose levels were dropping and I was extremely hungry. Because after a big peak, you experience a big crash, and that crash activates the craving center in your brain and literally tells you, "Jay, go get some chocolate." Know? And you can't resist. That seems to be the case. And you can't resist that impulse. So, if you have a big spike in your glucose at breakfast, you're setting yourself up for a day of cravings, fatigue, inflammation, and you're going to feel pretty bad.

One important change to make is to switch from a sweet breakfast to a savory, protein-based one, right? Any type of protein you like, perhaps dairy, tofu, protein powder, leftover fish from dinner, or eggs—whatever protein you prefer. That will keep your glucose levels nice and stable. Add some healthy fats, and you can have some starch like a slice of bread for flavor. But the important thing is that a savory breakfast doesn't contain anything sweet, unless you want something for flavor, like a whole fruit, right? And you know, all those sweet breakfasts you love, you don't have to say goodbye to them completely.

The best time to eat them is as a dessert, after lunch or after dinner. Because if you eat something that contains a lot of glucose, something starchy or sweet, after a meal, the glucose molecules won't reach your bloodstream as quickly because there will already be food in your stomach. The worst time to eat starches and sugars is at breakfast because your body is super empty. So anything you eat gets into your bloodstream in a second, right? But it's actually the meal of the day where most of us only eat starches and sugars.

Yes. Think about the typical breakfast: orange juice, oatmeal with honey, cereal, you know, fruit smoothies. Oatmeal with raisins. Exact. And then you wonder why most of us feel so terrible during the day. Why is it 4:00 p.m.? And we're exhausted and need coffee or a Red Bull. We have cravings throughout the day and even at night. Your breakfast controls how you feel throughout the day. Mhm. And I think switching from a sweet breakfast to a savory one is almost like, you know in the movies when they go through the looking glass?

It's a parallel universe. Yes, yes, yes. And you really do feel very different. Absolutely. So, so, so different. Suddenly you have constant energy, your mind is clear, you feel good, you feel like yourself, you are no longer in control , you are no longer a victim of those cravings. Yes. What should someone eat at 3:00 p.m.? When are you tired? Because everyone has that post- lunch slump, you know. It's true. They have it, but it can actually disappear. If you stabilize your glucose levels and no longer have those spikes, you no longer have to feel that crash after eating.

Because that drop usually comes from your glucose going up and now it's going down. Because after every peak, there is a fall. And this fall can make you feel very, very, very tired. So if you feel those post-meal slump symptoms, it's best to start with your breakfast. So, have a savory breakfast. Then, the second thing I would recommend is that at mealtimes , you make sure to start your meals with something that will help balance your glucose levels. And before I tell you what it is, I want to tell you about this incredible research study, Jay.

The researchers analyzed a meal. And they discovered that if participants ate the items of that meal in a specific order, they could reduce the meal's glucose spike by up to 75%. Enormous. That's huge. Without changing how much they eat, without changing what they eat in general, just changing the order. And when I was in school , I remember the biology teachers telling us, "Oh, when you eat, it all turns into one big soup in your stomach." And I thought, " How is this possible? How can the order in which you eat the elements of a meal have an impact?" So the research is fantastic.

It turns out that when you start your meals with vegetables, the fiber in the vegetables, when you eat it first, has time to coat your upper intestine and create a kind of protective mesh, you know, like a shield on the walls of your intestine. And that shield slows down how quickly the rest of the food will enter your bloodstream. The speed at which the molecules from the rest of the food will reach your bloodstream. So, vegetables first is this very important trick. Now, the scientist My vegetables at the end.

Really? Why did you hate them? Yes, because you eat all the carbohydrates first and everything else. You say, "Oh, yes." And you know, in fact, when you go to restaurants, they often give you bread at the beginning of the meal. Yes. And actually, he's quite intelligent. So I think there's a whole conspiracy going on here. Because if you give people bread at the beginning of the meal. Because you are very hungry, you eat the bread. Bread is starch, which turns into glucose, so you experience a glucose spike very quickly.

And about 90 minutes later, you crash. And that's when the waiter comes over and says, "Hello, would anyone like a dessert?" And at that moment, you feel that intense craving for sugar due to that drop in glucose, so you're going to order dessert. Oh. That makes sense to me. I love bread at the beginning and dessert at the end, yes. But the best thing you can really do is delay that bread and eat your vegetables first, then your main course, and have the bread, you know, during or after the main course.

And that way you can still enjoy the bread, but the glucose molecules will be protected by that fiber network and won't create such a large spike . So you won't feel those cravings 90 minutes later. You won't feel the energy drop. So that's another super important trick. And if you don't do anything else, simply eat what you normally would at your next meal , just add a plate of vegetables at the beginning. It could be baby carrots, it could be a delicious roasted cauliflower with tahini or whatever , it could be a salad, it could be any kind of vegetables you have in your fridge and tomatoes count too.

And you'll see how different you feel after eating. No crash, no cravings, and you know you're also helping your body become healthier from the inside out. And interestingly, UJ, this trick has many similarities in cultural habits. So, you know , I'm French and in France we have the tradition of crudités at the beginning of the meal, which are raw vegetables. In Italy they have antipasti, which are generally vegetables at the beginning of the meal. In the Middle East, you usually start your meals with herbs that are eaten in bunches.

So, nothing I'm talking about is that revolutionary. It's common sense, but we've lost touch with these traditions and now we understand the science behind them, so I want us to bring them back. Yes, that's spectacular. There was a study you were going to cite and then I interrupted you with my... I don't know, you were going to say "And the study says" and I said "I used to eat my vegetables last." I do n't know what that was. That's it... I think I was just talking about the order of the foods.

So, 75% ... ideally, from a scientific point of view , you should always start your meals with vegetables, then proteins and fats, and then carbohydrates at the end, starches and sugars at the very end. Now, you know, that's a scientific theory, and if you want to break down your food and do it in that specific order , you can. But I think we can extract the most important piece of information from this science, which is: vegetables first, Mhm. and carbohydrates towards the end of the meal to reduce the peak.

Mhm. I think it's very practical. I think we can all at least do that with whatever is on our plates. And if we can make that change today, we'll start to see the benefit, and that will hopefully push us in that direction. Exactly. And then, naturally, you crave less sugar and feel better. And it's these small adjustments, and you do n't have to eliminate foods. We 're not talking about restricting how much you eat. In fact, I'm telling you to add food to your plate, and that will improve your health.

So, vegetables first, that's another key trick I recommend people try. What is the connection between blood sugar levels and mental health? Because I think that again, even though we're making those connections now, I think we often fail to recognize just how correlated our diet and our mental health are. That's why I got into this from the beginning. When I was a teenager, I had an accident. I broke my back jumping off a waterfall, I had very intense surgery and now I have a lot of metal in my back .

And physically I was fine because you recover quickly when you're so young , but then my mental health really started to go down the drain. So, anxiety, depression, depersonalization. I felt like my brain was completely broken. I no longer felt like myself. And I embarked on a journey to try to understand how to improve. And that's what led me to study biochemistry. That's what led me to genetics . And then, almost 10 years after my accident, 10 years of darkness, I finally got my first clue.

I participated in a pilot experiment and, during it, I was able to use a glucose monitor. And I saw, Jay, that on the days when my glucose levels went up and down a lot, my mental health was worse . And on the days when my glucose levels were stable, my mental health was much better. And this changed everything for me, because I had been completely lost for the better part of a decade trying to figure out what the hell I could do to improve my mental health.

And I was lost, let me tell you. And nobody told me, "Oh, you should review your lifestyle." But at that moment, I remember that day, I was feeling one of these depersonalization episodes coming on, which is this horrible mix of mental confusion, of feeling like a stranger in your own body. I mean, it's terrible. I scanned my glucose monitor and saw one of the biggest glucose spikes I'd ever seen. So I started adding two plus two. I said, "Wait a minute. Is it possible that this glucose spike is causing this episode?" Anyway, that opened doors wide for me .

I thought, "Wow, this is fascinating." I started investigating everything I could and I saw that I wasn't alone. Most people experience daily glucose spikes, even if they don't have diabetes. And that these peaks are correlated with all the things we talked about and with mental health. Then, as I began to control my glucose, my mental health began to improve. So what 's the connection? Well, your brain cells also use glucose for energy. And, you know, those three things I talked about? Mitochondrial damage, glycation, inflammation, insulin.

Your brain cells also feel the consequences of these spikes. And we don't fully understand how the brain works, but we do understand that when these things happen in the brain, it's not good. Mhm. Mhm. We also know that glucose spikes affect tyrosine levels, and tyrosine is an important molecule that regulates our mood. I'll tell you about another really fun study. Can? Alright. Yes please . Fascinating. Bless these scientists. They are so incredible. Okay, let me tell you what this study is about. The scientists recruited 200 married couples.

Mhm. They gave each person in the couple a voodoo doll that represented their spouse. Wow. I know. Married people were told to please stick a pin into a voodoo doll every time their partner annoyed them for the next 6 weeks. And at the end of the 6 weeks, the scientists retrieved all the voodoo dolls with the pins and measured the participants' glucose levels . They discovered that people with the most irregular glucose levels had stuck more pins into the doll that represented their partner. And that's where the tyrosine hypothesis began to emerge .

They found that being on a glucose roller coaster can affect how irritable you are, how you see those around you, how kind you are, and how easily your partner triggers you. So, if you ever feel irritated, agitated, like, "Ugh, this person is so annoying." "I hate them." Well, maybe your glucose levels have something to do with that. So, whether you're trying to improve irritability, mood swings due to hunger, mental health, anxiety, depression, or anything else, controlling your glucose levels is, once again , a key foundation in the house of your health.

Yes. And for me, it wasn't everything, you know? After getting my glucose levels under control , I had to go to therapy, do EMDR, and many other things. But it gave me a foundation that was much needed as a first step. Yes, well, I think what you're suggesting there, and it's definitely what I discovered on my own mental health and wellness journey, is that you make it harder for yourself when you don't use everything you have at your disposal. And I was definitely someone who used mindfulness and meditation to master the mind, but I didn't realize how difficult it was when your body was holding you back.

And, in fact, if your body was with you, the revelations and advances you could have were limitless. But when your body isn't with you, or for some people when their mind isn't with their body, it holds you back and makes everything much more difficult. And I couldn't recommend it more to people. If you're someone who loves to meditate and is into mindfulness, but you don't take care of your body and monitor your glucose levels or sleep, take a look . It will only make you a better meditator.

And if you're on the other side, where you say, "Jay, the physical stuff comes easily to me . I feel really fit and healthy." It's very important to add the other side too, because you have no idea how good it can make you feel. Everything is connected. And to give you another example, lately I've become very fond of weightlifting. So it feels really good. My body feels strong. And I've also noticed that my mental resilience has improved as my physical resilience has improved. So I can manage stress better .

I feel stronger. And that's because you train your nervous system. Your body and brain are connected by your nervous system, right? And so, when you improve your physical health, your nervous system improves and your mental health improves too. Everything is connected. Mjm. Yes, no, that's great. What about our picadors? Our choppers who are listening and saying, "Jessie, I love this advice ." "I can do it with my meals, but I'm a big snacker and I resort to... I mean, nowadays if you look at it, whether it's a protein bar, I guess protein bars are a very common snack." But they have a lot of sugar.

It depends on the bar. Yes. It really depends. So always check the ingredients. And if you... So when you look at the list of ingredients on the back of a product, they are ordered by weight. So if the first ingredient is listed as sugar, that means sugar is the most important ingredient in that product. And then they decrease, right? In weight. So, if you look at the first five ingredients of anything, whether it's a protein bar or yogurt, if there's any kind of sugar in the first five ingredients, then that product is a dessert.

Mjm. Alright? So, if he says something like, " Great advice." And it doesn't have to be just sugar. It might say something like date puree , honey, dextrose, fruit juice concentrate . In "The Glucose Revolution," I have the complete list, but manufacturers use a lot of fancy words so it doesn't sound like plain cane sugar. But in reality, it's just cane sugar. They are all the same molecules. TRUE. So, sometimes you might say, " Your body doesn't notice the difference," like you said. No difference. So, that's for protein bars.

And then for those who are craving carbs, that's fine, I have a trick called putting clothes on your carbs. Whenever you eat carbohydrates, that is, starches or sugars, make sure you never eat them raw. And by naked, I mean alone. Mjm. So, never just nibble on a piece of bread. Or never snack on just one cookie . Always add some nutrients, which means protein, fat, or fiber, like adding some avocado to bread or some cheese, or adding five almonds to a cookie or some Greek yogurt, right?

So, if you love snacking, remember this trick. Put clothes on your carbohydrates. Never eat your carbs naked. That way, you'll have a smaller glucose spike. Because the risk, Jay, is that our snacks trigger that roller coaster of cravings. Because between meals, our stomach is empty. So, the same concept as for breakfast. You don't want to eat too many sweet things. Otherwise, it will cause a huge spike and you won't feel very well 90 minutes later. This is really great. So, if you 're listening to this right now, none of us have any excuse not to change this.

Honestly, I'm listening to you and all I can say is thank you . Thank you so much, because I think that often, when you hear about changing your diet and eating habits, it sounds so difficult and complex, and you feel like, "God, where do I even begin ?" And here we are making very basic connections that we can all make very easily. And it helps with your energy, your mood, your skin, but also for serious health conditions , like type 2 diabetes—this is the solution, right?

If you have type 2 diabetes, or if one of your parents or grandparents has it, it can be very difficult to know how to get out of it, and it may seem like I either have to go on this extreme diet and never eat carbohydrates again, or take this medication. And what I want to offer with these tips is an easy way to regain control over your glucose levels, because type 2 diabetes is reversible. It is not an inherited genetic disease that you can't do anything about.

You can improve it. I see people achieving remission every week using this method, in conjunction with their doctor, of course. But these are the kinds of things that can transform your health. And instead of getting sicker as you get older, your health can actually improve as you age. And don't we all want that? That's the dream, you know? What's the best advice you've ever heard or received about health? Symptoms are messages. Mhm. I'll let you explain why I like it. Okay. Yes. If you're experiencing symptoms ranging from acne to psoriasis, infertility, or brain fog , they're not something to suppress.

They are messages. It's your body trying to communicate with you to say, "Hey, something's wrong. I need your help." Don't repress them. Don't feel bad about the symptoms. Change your approach. Talk to your body. Say something like, "Okay, so why do I have all this eczema on my arm ? What's going on?" That's inflammation. That comes from within. Can I help you? Do you understand what I mean? So, symptoms are messages. How do you think we usually process symptoms instead of seeing them as messages? We think our body is fighting against us.

Mhm. We're like: "Body, why are you against me?" Mhm. We do n't understand that he's desperately asking for help . Mhm. It's not against you. Your body just wants to keep you alive. Your body isn't trying to be annoying, I promise. Your body is trying to keep you alive. That's very good. I love that. Your body isn't trying to be annoying. I love that. No, that's very true. That's very true. More than you. Much smarter than you. Listen to it. It has things to teach you.

That's a great perspective. Next time you come, we'll talk about it. I love that. That really touched my heart. I think it's interesting how we see anything inconvenient as something bad and think, "You're annoying, I wish you were okay ." Yes. Instead of: "Wait a minute, you're actually trying to share something." And I think many people, at least I 've heard, I don't have children, but I've learned that many people feel this way about their children. When your child tries to communicate with you and simply doesn't know how, it's almost as if our bodies were like that.

A baby doesn't cry because it's trying to annoy you. A baby cries because it is going through something difficult and wants your help. Yes, I love that. That's a beautiful answer. Okay, second question. What's the worst health advice you've ever heard or received? Mmm, having a fruit smoothie first thing in the morning. Yes, I mean anything related to fruit juices or fruit smoothies as healthy food. Anything, no. I'm simply saying no. Yes, don't do it. Don't do it. Good. Uh, question number three. What is the first thing you do in the morning and the last thing you do before going to sleep?

The first thing I do in the morning is remove my earplugs and drink water. Excellent. So you drink water first thing in the morning. That's how it is. Yes, absolutely. And then I try to turn my phone on a little later. I try not to turn it on for the first half hour. The last thing I do at night before going to sleep is use this app to track my mental health. I rate my mental health on a scale of one to five today and write a couple of sentences about my day.

Excellent. What's the name of the app? His name is Daylio. I have no affiliation, it's great. Daylio, and I've been doing it for four years and a little bit ago , I'll show you in a second. She makes a dot for each day, so I have four years' worth of dots showing how my mental health was on all those days, and I see these patterns. I find that I have become happier over time, more fulfilled, and I have fewer episodes of difficult mental health problems .

So it's great to look back . That's beautiful. I love it. That's a great recommendation for everyone listening. Fourth question. What is something you used to believe was true about health but now realize is not true? Everyone should use a glucose monitor. Mhm. When I started in this field, since using a glucose monitor had changed my life, I told everyone to use one. And now I realize that you can get all the benefits from what I've discovered in the science I found, and sometimes tracking too much can lead to problems.

Yes, yes. And stress. Yes. I can, I can relate to that . There was a point where I measured everything. Yes. And it was useful, but then it went too far , and then I didn't want to measure anything, and that's a really interesting balance, because data can be very powerful and, at the same time, it can be very discouraging. Because sometimes you look at the data to decide how you feel about yourself. Yes. Yes. It's like, you know, if you let ... Yes, exactly. You wake up and think, "I don't know if I'm tired or not." I'm going to look at my sleep data.

Oh, I'm exhausted, simply because I didn't sleep well, but you 're not really connected to what you're feeling. Yes, yes, and that takes you out of your body. Exactly. Exactly. Yes, that's what you were saying a moment ago. We need to get better at living inside our bodies, listening to our inner selves, and hearing and feeling what they tell us and how they communicate, instead of expecting an external person or system to predict how we feel. Amen. Yes, that's a very, very powerful conclusion. I love that.

Our fifth and final question, which we ask all the guests who have been on the show: if you could create a law that everyone had to follow, what would it be? Okay, I'll limit myself to the world of food, alright? Because there are many other important laws that we could implement in the world. Give me a real law, you know. Yes. Yes. Ban all processed breakfast foods. Mhm. I love that law. Because it would help the children, it would help the parents. It would change people's mood, making them happier and more fulfilled.

Yes, I think that's very important. Mhm. That's huge. The law could be: treat breakfast like any other meal. Because if you prohibit something, then other things arise. So it's more like treating breakfast as a second lunch and eating lunch food for breakfast . Yes, yes. That's great. I love it.

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