Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 22 August 2024

⏱️ 54 minutes

🔗️ Recording | iTunes | RSS

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Summary

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels. Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health. Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder. 🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off 🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:14 Quickfire questions 02:39 What is glucose? 07:50 What are blood sugar spikes? 09:15 Are lots of spikes dangerous? 10:45 What happens when your blood sugar spikes? 14:03 Should I worry about blood sugar levels? 15:11 HbA1c and fasting glucose explained 19:30 What are CGMs? 23:24 How breakfast impacts the rest of your day 29:07 Eat these foods first 33:12 Can physical activity reduce spikes? 35:46 How gut microbiome and blood fat play a role 41:39 The risks of ultra-processed foods Find more from Jessie at glucosegoddess.com Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies relevant to this episode: CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism. Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia. Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition. Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Transcript

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0:00.0	Welcome to Zoe, science and nutrition, where world-leading scientists explain how their research can improve your health.
0:07.0	I'm your host, Dr Federica Amati, head nutritionist at Zoe, filling in for Jonathan today.
0:20.0	Today we're going to be talking about blood sugar and why everyone, whether you have diabetes or not,
0:25.8	should care about their blood sugar levels.
0:28.0	Here to tell you why your blood sugar levels are important and how looking after them benefits your overall health
0:34.8	are glucose goddess Jesse in Shalsby and Professor Tim Specter.
0:40.0	Jesse is a biochemist science educator and New York Times best-selling author.
0:45.7	Tim is one of the world's top 100 most cited scientist, a professor of epidemiology and the scientific
0:52.0	co-founder at Zoe.
0:53.2	Jesse and Tim
0:57.7	thank you for joining me today.
0:59.3	We have a tradition here at Zoe where we always start with a quick fire round of questions from our
1:04.0	listeners. You can give us a yes or a no or a very short sentence answer if you can.
1:10.4	Tim I'm going to start with you today is too much sugar in my blood really bad for my health?
1:15.4	Usually yes. So it depends on the context but I'd say usually yes. Okay.
1:22.1	And if you, Jesse and I, or eat the same food, will we have the same
1:27.5	blood sugar response? Absolutely not. Jesse over to you. Yes.
1:33.0	If I regularly get blood sugar peaks, am I going to feel it?
1:37.0	Yes.
1:38.0	And is there one thing everyone can do to improve their blood sugar levels?
1:41.0	The first thing is to switching from a sweet breakfast to a savory breakfast.
1:46.5	Very good. Tim, is blood sugar the only thing that I need to worry about for my health.
	...

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