Sugar CRAVINGS: 3 reasons you have them and the proven science to destroy them | Episode 1 of 18 — Transcript

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1. 0:00okay so I'm just going to go out and say  it your Cravings are not your [Music]
2. 0:09fault hello angels and welcome to the glucose  goddess show I'm so happy you're here I'm Jesse
3. 0:19I'm a biochemist and I'm obsessed with helping  you feel better get your life back your energy
4. 0:24back your health back so let's get to it today  we're going to cover the very important topic of
5. 0:29chocolate and sugar cravings and how to make them  go away spoiler alert it's not with willpower with
6. 0:36Force it's going to be by solving the underlying  issue okay so I'm just going to go ahead and say
7. 0:42it your Cravings are not your fault I know I  know sounds insane when it's 4 p.m. and you're
8. 0:51exhausted from your long day and your too list  is getting longer and longer by the minute you
9. 0:56didn't have one second for yourself busy job kids  stuff to plan you don't feel great 4 p.m. that
10. 1:03chocolate bar is calling your name I understand  and in order to fix these Cravings that sometimes
11. 1:10feel like they're controlling us the solution is  not to feel bad about ourselves the solution is
12. 1:15not to feel guilty the solution is to solve some  biological biochemical mechanisms going on in our
13. 1:22body and I'm so excited to share them with you  today Cravings are symptoms very often crav for
14. 1:30chocolate or sugar throughout the day or at night  is actually a consequence of being on a glucose
15. 1:38roller coaster the Cravings are a consequence of  how you're eating usually at breakfast so let's
16. 1:45dive into the science because I want to explain  this to you so you understand exactly what's going
17. 1:49on and so that it becomes very easy to solve  them the first scientific study that I want
18. 1:53you to know about is called circulating glucose  levels modulate neural control of Desire for high
19. 2:00calorie foods in humans I know it's a bit of a  mouthful but let me break it down for you this
20. 2:05is what the researchers did they recruited a bunch  of participants it was in the US and they placed
21. 2:13these very kind participants in an fmri scanner  now these scanners are what you used to see the
22. 2:19inside of the brain and what parts of the brain  are being activated when so the participants were
23. 2:25lying down in this scanner they were also hooked  up to a machine that was measuring in real time
24. 2:31their blood sugar levels or their glucose levels  but that's not all the researchers really went
25. 2:38full out on this one the researchers put in  front of the participants faces as they were
26. 2:43in the scanner a screen like a small TV screen  and on this TV screen the researchers showed the
27. 2:51participants some images of foods some foods were  things like broccoli fish nuts and other Foods
28. 3:01were foods that we often associate with Cravings  so chips cookies Burgers Etc and finally the
29. 3:10researchers asked these poor participants in the  scanner to rate as they were looking at the images
30. 3:17of the food how much they wanted to eat the food  so imagine if you were one of these participants
31. 3:21you'd be lying down in this scanner and in front  of your face you'd see maybe a photo of a cookie
32. 3:27Flash and then you'd have to say on a scale 1 to  10 how much you want to eat that food so if I was
33. 3:32lying down and I saw a cookie maybe I would say  I don't know I want to eat it seven out of 10 etc
34. 3:38etc now this is where it gets really interesting  what the scientists discovered is that when the
35. 3:45participants glucose levels in their blood was  stable okay they didn't rate many of the foods
36. 3:54highly they were like me Cookie whatever three  out of 10 me Burger three out of 10 10 me broccoli
37. 4:01three out of 10 but when the participants glucose  levels were low were dropping then all of a sudden
38. 4:11they started rating the Cravings foods like the  cookies and the burgers and the chips really high
39. 4:18on the scale of I want to eat them right now  and that was not all the scientist because the
40. 4:26participants were in the scanner the scientists  could see in real time what was happening in
41. 4:32their brains and what they saw was that when the  participants glucose levels were low listen to
42. 4:41this the Cravings Center in their brain so the  part of the brain that tells us I want to eat
43. 4:49something sweet right now started activating there  was a lot of activation in that part of the brain
44. 4:57and that activate was causing the participants  to want to eat the foods so here's the sequence
45. 5:05one if your glucose levels are low the part of  your brain that tells you hey eat some Trigger
46. 5:10or some chocolate right now becomes activated  probably because of an evolutionary mechanism
47. 5:15that told us that when our blood sugar was low we  needed to find some foods high in calorie really
48. 5:21quickly and so as a human being your experience  is one of this uncontrollable urge for chocolate
49. 5:29and something sweet or if your thing is Savory  Foods maybe something crave worthy that's Savory
50. 5:36and listen we've all been there we've all been  in a situation where we felt like we needed to
51. 5:42eat something right now whatever it was around  us whatever was chocolaty sugary maybe a pack
52. 5:48of chips we've all felt that urge and most of  us feel that urge every single day but this
53. 5:54study was so groundbreaking because it showed us  that that desire is not something that we have
54. 6:00control over you don't have control over when and  how you crave chocolates or other Foods it's all
55. 6:08happening in your biology and you can't really do  anything about it you're not going to be able to
56. 6:13fight this ancestral mechanism in your brain but  what can we learn from this study that is really
57. 6:21empowering well this study showed us that if we  keep our glucose levels steady that part of our
58. 6:29brain that is in charge of Cravings is not going  to activate so much and so as a result we're going
59. 6:35to feel fewer Cravings so that's really freaking  cool and something else I want to mention so in
60. 6:41the study they found that when your glucose levels  are low that's when you start craving foods and do
61. 6:47you know when our glucose levels naturally drop  usually after a big glucose Spike so if we eat
62. 6:54a meal that causes a big spike so glucose levels  go up well after this Spike glucose levels crash
63. 7:03and as you can see on this graph when our glucose  levels crash that's when we feel Cravings so if we
64. 7:10keep our glucose levels steady we're going to have  way fewer of these crashes and way fewer of these
65. 7:15Cravings moments and we're going to get to how do  we avoid these spikes in a second so that we can
66. 7:21avoid the crashes but something else I want you  to know about craving chocolate or craving sweet
67. 7:25Foods one of the other reasons that We crave these  Foods is because when we eat something sweet The
68. 7:31Taste receptors in our tongue send a signal to our  brain and those taste receptors say to our brain
69. 7:38hello brain we've just tasted something sweet  please produce a bunch of dopamine and so dopamine
70. 7:43the pleasure hormone floods our brain when we eat  something sweet so if we've had a long day we feel
71. 7:51like crap we're busy we need to get through a few  more hours and we just don't feel like ourselves
72. 7:56and honestly our mood is pretty bad and just the  whole all day is feeling like no wonder we want to
73. 8:02reach for an easy hit of dopamine to feel better  and we all know that when we're sad it's very
74. 8:08often that we're going to go for the chocolate ice  cream to make ourselves feel better because the
75. 8:12sugar produces dopamine so it makes us literally  feel better now the question is because I totally
76. 8:22see the benefit and the use case of wanting to  eat some chocolate to feel better and I think we
77. 8:28should totally do that it's totally fine but the  question is how can we eat that chocolate without
78. 8:35creating too big of a glucose Spike so that we  don't kick off a glucose roller coaster and 12
79. 8:42more hours of Cravings essentially you have  two options either you eat your chocolate in
80. 8:48a way that makes a big spike and then a crash more  Cravings another Spike because you ate something
81. 8:53sweet and another crash more cravings and so the  whole day you're just you're just going along on
82. 8:57this glucose roller coaster addicted to Sugar  having cravings not knowing what to do about
83. 9:02it or second option which I'm going to explain to  you right now there are ways that you can eat that
84. 9:08piece of chocolate or that sugar or that cookie  or whatever you're craving and also at the same
85. 9:13time create less of a glucose Spike so you can eat  the chocolate or the sugar or the cookie without
86. 9:19kicking off the addiction roller coaster that so  many of us find ourselves on you know the drill
87. 9:24you have a piece of chocolate in the middle of the  afternoon and then boom it's 11 and you realize
88. 9:30you've had 12 cookies and now you want ice cream  so how do we eat the stuff that we love without
89. 9:35falling victim to this addiction roller coaster  that is just not going to make us feel good well
90. 9:41the solution my dears is the glucose hacks so  what I've done is I've read all of the research
91. 9:47on the topic of glucose that I could find all the  research possible and I identified 10 core hacks
92. 9:57that allow us to eat the sugar that that we like  and the carbs that we like while also creating
93. 10:02less of a glucose Spike so here are some core ones  and if you click the link in the description of
94. 10:07this episode you'll get a PDF with all 10 hacks  but some important ones when you eat sugar make
95. 10:14sure you're eating it as dessert after a meal  instead of on an empty stomach that way when
96. 10:22there's other food in your stomach already there  it's going to slow down how quickly the glucose
97. 10:26molecules from the craving thing you're eating is  going to arrive in your bloodstream so you still
98. 10:32get all the dopamine but with less impact on your  glucose levels another easy trick is let's say
99. 10:38it's the middle of the afternoon you're at work  or whatever and somebody brought in a chocolate
100. 10:43cake or you're at the train station and you really  want a cookie and your last meal was 3 hours ago
101. 10:50so you can't do the dessert hack what you want to  do is put some clothing on your carbs that means
102. 10:57whenever you eat something sweet or something  starchy essentially carbs make sure you're going
103. 11:02to add some protein fat or Fiber to them to reduce  the spike so for example the chocolate cake I love
104. 11:11adding as clothing to my chocolate cake some Greek  yogurt that has protein and fats in it it's also
105. 11:16super delicious to have it with chocolate cake  try it I promise it sounds weird but it's super
106. 11:21tasty you can even like mix them together and make  this sort of weird mousse sidebar but chocolate
107. 11:29cake with some yogurt is going to create less of  a spike than the chocolate cake alone have a look
108. 11:33at this graph as you can see chocolate cake alone  big spike chocolate cake with Greek yogurt smaller
109. 11:39Spike another example is to add some nuts maybe  10 almonds or a handful of walnuts to whatever
110. 11:46you're craving and eating that is sweet one more  I'm going to mention is the vinegar hack so before
111. 11:53you eat something sweet have a tablespoon of  vinegar in a tall glass of water that's going
112. 11:58to cut the glucose Spike by up to 30% and if you  don't want the taste of vinegar you don't like the
113. 12:03taste of vinegar at the end of this episode I'm  going to tell you something amazing that you can
114. 12:07replace it with okay so basically you want to use  my hacks to eat the sugar that you love and also
115. 12:14reduce the spike they create so that you don't end  up like the people in the MRI scanner feeling like
116. 12:19they absolutely want to eat a cookie because their  glucose levels are low and if you want my 10 hacks
117. 12:25Link in the episode description you'll get a PDF  so you can get started okay one more thing I want
118. 12:30to mention that's really really interesting it's  a scientific theory called the protein leverage
119. 12:38hypothesis sounds super fancy and complicated but  I'm going to break it down for you essentially the
120. 12:44protein leverage hypothesis simply says that  our bodies have a need for protein okay and
121. 12:51we know that's the case protein is an essential  micronutrient we cannot create it from within our
122. 12:56body we have to eat it to be able to satisfy  y our biological needs and the main places we
123. 13:02get protein are animal products like eggs dairy  meat fish and some plant sources like beans and
124. 13:08legumes and tofu so this Theory says that until  you've eaten enough protein to satisfy your body's
125. 13:17protein needs for the day your body is going  to keep you hungry so let's say your breakfast
126. 13:24contains no protein maybe for breakfast you had  a fruit smoothie fruits don't contain any protein
127. 13:29so your body according to this theory is going  to tell you to keep eating keep eating whatever
128. 13:35you can find until it senses that it's had all  the grams of protein that it needs and so this
129. 13:41is super interesting because it tells us maybe  your cravings and your uncontrollable hunger are
130. 13:47actually due to the fact that you're not eating  enough protein so your body is keeping you hungry
131. 13:52until it gets that protein now unfortunately your  body is not able to really send you the signal of
132. 13:58like Jesse go find a Steak All it can do is just  tell you to eat food so if you're not eating any
133. 14:04protein and your body is keeping you hungry you  might goow the entire day just eating carbs and
134. 14:10sugar and carbs and sugar and still be hungry in  the evening because you still haven't given your
135. 14:14body any protein so how do we fix this issue well  the best way to start your day and cut out all of
136. 14:24your cravings for the entire day is to give your  body all the protein that it needs for breakfast
137. 14:33well maybe not all the protein that it needs but  at least a big chunk so that you significantly cut
138. 14:38down that hunger and those cravings and that's  why one of my number one recommendations is to
139. 14:43start your day with a Savory breakfast a Savory  breakfast as I Define it is a breakfast built
140. 14:50around you guessed it protein with some fat if  you want you can add a little bit of starch for
141. 14:57taste like some bread or potatoes but avoid having  anything sweet in the morning except if you want
142. 15:04for Taste some whole fruit so we're going to  cut out the juices we're going to cut out the
143. 15:08pastries we're going to cut out the granola  the breakfast cereal and we're going to focus
144. 15:13on protein and trust me this completely changes  the game if you're somebody who's struggled with
145. 15:19Cravings their whole life switching to Savory  breakfast that gives your body protein okay
146. 15:25and keeps your glucose level steady is the key to  feeling better and you'll feel better in a matter
147. 15:29of hours your days will be completely changed so  a Savory breakfast is helping us deal with these
148. 15:35two scientific things that we just learned one  that steady glucose is the key to not activating
149. 15:42that craving Center in your brain and two that  the protein leverage hypothesis tells us that if
150. 15:47we eat protein in the morning we're going to have  way fewer cravings for the rest of the day so if
151. 15:53you're not really sure what a Savory breakfast  is don't worry I have lots of examples there's
152. 15:57another Link in the description of this episode  that is going to take you to my Savory breakfast
153. 16:02guide with lots of free savory breakfast recipes  that you can get started with of course you can
154. 16:07just do eggs and that's an easy one but eggs can  become a little bit boring so I highly recommend
155. 16:12you check out my fun recipes so that you stay  motivated stay curious and keep eating delicious
156. 16:17things and I also promised something about  the vinegar thing so if drinking vinegar is
157. 16:24not something you feel like doing which I totally  understand or if you want an option that's going
158. 16:28to help reduce your glucose levels when you're on  the go well many of you have asked me for a very
159. 16:33long time whether vinegar pills work or vinegar  gummies work and I've been spending the past two
160. 16:39years doing research on all of these compounds  on all of the supplements out there all of the
161. 16:45molecules out there and unfortunately what's on  the market today is at best ineffective and at
162. 16:54worst actually contains sugar and makes your  glucose spikes worse I'm looking at you the
163. 17:02vinegar gummies with the sugar in them you know  who you are so really please avoid those but
164. 17:08through my research and speaking to all these  incredible scientists I have identified four
165. 17:13molecules that if you combine them together in a  capsule you will create something that cuts the
166. 17:20glucose bike of a meal by up to 40% so something  that's even more powerful than vinegar because
167. 17:28vinegar only gets us to 30% so the four molecules  are mulbury Leaf lemon peel extract cinnamon
168. 17:39and lots of incredible antioxidants from green  vegetables these molecules have over 25 clinical
169. 17:46trials backing their impact on our glucose levels  100% plant-based 100% vegan 100% natural so you
170. 17:54might be wondering okay well where is this capsule  that combines all these molecules that I can use
171. 18:00I'm happy to announce that I have created it for  you I'm calling it anti-spike formula and it is
172. 18:07the best glucose supplement on the market take two  before meal cuts the glucose Spike by 40% eat the
173. 18:14carbs you love with less impact on your glucose  less creation of the Cravings roller coaster now
174. 18:19of course anti-spike even though it kind of is a  magic pill I don't want you to think about it as
175. 18:25a magic pill it's just another tool in your tool  box in addition to the food hacks that I share so
176. 18:31there's a link for anti- spike in the description  of this episode what else can I tell you about it
177. 18:36it's amazing I'm super excited oh yeah the way  it works you might want to know that so let me
178. 18:39explain so the way anti-spike works is that  it grabs 40% of the carbs that you just ate
179. 18:47okay and instead of letting those carbs break  down into glucose molecules and make their way
180. 18:53into your bloodstream where they create a spike  and consequences anti-spike grabs the glucose
181. 18:58molecules and brings them down to your microbiome  where the good bacteria in your gut feed on those
182. 19:06carbs the bacteria become healthier which is  super cool they also as a response increase
183. 19:13glp1 production which makes us feel Fuller and  you might have heard of gp1 because it's also one
184. 19:19of the things that medications like ozampic Etc  impact so 100% natural 100% amazing this is the
185. 19:26short-term impact of anti-spike reducing the spike  of a meal by 40% and anti-spike also has so many
186. 19:33polyphenols and antioxidants in it that it has  been clinically proven to lower fasting glucose
187. 19:39levels when you take it over time and it has  been clinically proven to help people put their
188. 19:44diabetes into remission so you have two products  in one I'm so proud of it uh you can check it out
189. 19:51at the link in the episode description thanks  Angels I'll see you next time PS if you could
190. 19:58do me a big favor and hit the Subscribe or  follow button that would be amazing thank you
191. 20:03[Music] bye