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

and the hacks that I'm sharing they don't ask you to cut out the carbs that you love this is so important I want to repeat it they don't ask you to never eat sugar or pasta or bread again they're just going to show you how to eat your carbs in a way that's also going to help pour your type two diabetes into [Music] remission hello angels and welcome to the glucose goddess show I'm jine SHP I'm a French biochemist and I'm here to teach you about to your body in today's episode we're going to cover

insulin resistance pre-diabetes type two diabetes I'm going to break some myths I'm going to give you tips to reverse those conditions easily and without too much pain or complication I'm really excited to get started with this topic so let's do it okay first things first type two diabetes is a global epidemic the international diabetes Federation they publish numbers every year and they have found that 537 million adults in the world are now living with type two diabetes and another 541 million are living with pre diabetes these numbers are getting worse every single year so right

now 1 billion people in the world have either either type to diabetes or pre-diabetes and as I'm going to explain this is all linked to insulin resistance we need to do something about this this is because of the food environment we live in we need more regulation in food supply food companies but we also need to be educated so that we can figure out how to navigate this difficult landscape that is causing these issues so you may have diabetes you may know somebody who has diabetes you may have insulin resistance you may have pre-diabetes or

know somebody who does this information is going to help you the first thing you need to know is that these conditions are not gener gentic okay type two diabetes is not something that you are born with it's not something that you cannot do anything about it is something that is the consequence of the way you're eating and the way you're living and it's not your fault okay the odds are stacked against you all of the food accessible today is making our health worse and increasing this diabetes number worldwide I'm going to give you information that's

going to help you actually be able to navigate this complicated landscape and how do we know that type two diabetes is not genetic we have a few different proofs first of all type two diabetes used to be called adult onset diabetes it was called that way because only adults would get it well today 5-year-old children are getting this condition when that was not the case at all and our genes have not changed so much what has changed is what we're eating and the food environment so that's clue number one clue number two we know from

scientific studies that identical twins so people who have the exact same DNA to the letter well if one twin has type two diabetes the other twin might not necessarily have it it's not like both twins always have it or both twins alwayss don't have it it is due to other factors so that's another really important clue that one identical twin can have type to diabetes and the other one cannot have it that means it is not 100% genetic and finally and I think for me the most compelling piece of evidence is that hundreds of Studies

have shown us that if we change the way that we eat we can put our type 2 diabetes into remission now this is the key if you've been diagnosed with diabetes your only option is not to take medication for the rest of your life if you're willing and if you're able to change how you're eating you can put this condition into remission now I know that for for a lot of people it's really hard to Fathom changing how we're eating in our food habits and it seems like something that is way too complicated and Out

Of Reach but don't worry the stuff I'm going to share with you today is actually simple and you'll be able to do it it's not a complicated diet it's not super restrictive it doesn't ask you to buy $35 smoothies we're here for practical easy tips but first before we get into all of the ways to solve it I want to give you guys a little biology recap biology oneon-one on what is insulin resistance and what is type two diabetes the most important thing to remember that I think probably you might not know yet is that

insulin resistance is a spectrum and so we can measure how insulin resistant anybody is at any moment you can measure me you can measure yourself you can measure your mom your sister your friend your colleague you can measure insulin resistance at any given moment when you're not insulin resistant you're called healthy when you get more insulin resistant you're called pre-diabetic and when you get really insulin resistant then you're called type 2 diabetic then you have type 2 diabetes so insulin resistance and its spectrum is what underpins whether or not you have a diagnosis like pre-diabetes

or type 2 diabetes so if you've been diagnosed with insulin resistance well that means that you're somewhere in that Spectrum maybe you're getting a little bit close to pre-diabetes so insulin resistance moves you can become more or less insulin resistant depending on how you're living and the the objective is going to be to become less of it so let's back up even more what the heck is insulin why do we care what is this insulin resistance thing okay so first first things first before we talk about insulin we have to talk about glucose don't worry

it's going to be easy glucose is your body's favorite source of energy okay every single part of your body like my fingers that I'm moving right now my mouth that I'm using to speak to you your brain as you're listening to me they're all burning glucose for energy it's the most important fuel in your body and the way that you give glucose to your body so that you can have energy is by eating Foods specifically by eating two types of foods by eating starches so that's bread pasta rice potatoes oats and by eating sugars by

sugars I mean anything that tastes sweet from an Apple to a slice of chocolate cake so when we eat these starches of these sugars and they go into our mouth they then break down into glucose because they contain glucose so when you eat starches or sugars they're going to increase your glucose levels in your body and after a meal if you ate a lot of those foods and by the way those foods are called carbs generally starches and sugars are called carbs if during a meal you eat a lot of carbs then you're going to

experience what's called a glucose Spike that means just a quick delivery of glucose to your body and you could actually see this if you measuring your blood you would see like a big spike like the one on this graph right here so glucose spikes are a problem they make us tired they make us have cravings they inflame our body and most importantly for our conversation today they lead to your body sending out insulin why does your body respond to glucose spikes with insulin because your body knows that big glucose spikes are not good for it

and so it calls your pancreas and it's like hey pancreas can you please send out some insulin to get that glucose Spike down so insulin arrives and grabs all the excess glucose and stores it away in your liver in your muscles and in your fat cells so you might be wondering well how is it possible that if glucose is the energy of my body how is it possible that I could give my body too much of it well it's a bit like a plant so this plant on my desk right here I know that it

needs some water to live and survive but if I give the plant too much water then it's going to drown and die and the human body is the same some glucose and it's really happy but too much glucose and problems start happening notably these glucose spikes so after a meal lots of carbs big glucose Spike happens in your body insulin comes in grabs all the excess glucose and stores it away into your cells so far so good okay now let me tell you a little story about when I was a student cuz cuz I have

to explain this next part so I grew up not drinking any coffee and then I moved to London and I was studying mathematics and I had my very first coffee and let me tell you that very first coffee of my life it kept me awake for a very long time I had a super hard time going to bed that night I was wired it was crazy now I started getting used to drinking coffee and then 3 months later I needed like like three cups of coffee a day just to stay awake and I wondered what's

going on how is it possible that just a few months ago one cup of coffee was keeping me awake for days basically and now I need three cups just to wake up in the morning and go to class well what happened was that my body got used to the coffee my body gradually became resistant to the coffee so I needed to give my body more and more coffee to get the same effect well with insulin the same thing happens when there's lots of insulin in your body for a long time your body slowly becomes resistant

to insulin just like with the coffee it needs more and more insulin to do the same thing and in this case it needs more and more insulin to grab that glucose and store it away in your cells so your body starts producing more insulin but just like with coffee if you start drinking more and more coffee you're going to become more and more resistant to it and you're going to need more and more of it it's kind of a vicious cycle in your body it's the same thing over time maybe a few months or years

later you're going to need so much more insulin to get that glucose out of circulation and into yourselves your body will have become resistant to the insulin that is insulin resistance in a nutshell now what's the consequence so let's say you keep eating the same way you've been eating so you're eating carbs and they're increasing your glucose levels and you're giving too much glucose to your body but maybe you don't know it well after a while because of this insulin resistance insulin is just not working very well anymore and it's not able to grab all

the excess glucose and store it away so your glucose levels in your blood they start to rise because the excess glucose is not being disposed of as easily as before your glucose levels in your blood start to rise and start to increase and that is what is measured at the doctor's office once a year your doctor measures what's called your fasting glucose level basically your doctor tells you to come into the doctor's office first thing in the morning and it and the doctor measures the amount of glucose in your blood now if you're eating in

a way that's not causing too many glucose spikes you don't have a lot of insulin in the body you're not very insulin resistant your fasting glucose is going to be normal healthy it's going to be like 85 or 90 but if you've been eating in a way that causes glucose spikes for a long time therefore there's a lot of insulin in your body Therefore your insulin resistance therefore glucose is rising your doctor might notice that your fasting glucose level is high and here are the ranges that your doctor is going to look at your doctor's

going to look at the number so if your fasting glucose number is underneath 100 your doctor's going to tell you you're healthy you don't have pre-diabetes you don't have diabetes if your fasting glucose number is between 100 and 126 your doctor is going to say oh you're pre-diabetic and if your fasting glucose level is a above 126 your doctor is going to say you have type 2 diabetes and again this is just a way of explaining how insulin resistant you are because if you have high glucose level you also have a lot of insulin resistance

in your body they go hand in hand in some countries uh that number uses a different unit the fasting glucose number so instead of using milligrams per deciliter you might be using Mill moles per liter and if if you're using Mill moles per liter you want your fasting glucose level to be underneath 5.5 to be normal it's just a unit thing it's like uh kilos and pounds but it's the same concept now why does it actually matter if you have a lot of fasting glucose level why is type 2 diabetes an issue what's really going

on let me take you on a little [Music] trip let's go see I have sugar cubes here to show you guys so what's really interesting is that in the body of a person who has normal fasting glucose level so healthy this is the amount of sugar of glucose circulating in their body it's just one sugar cube it's really not that much now if somebody has Type 2 diabetes do you know how much sugar they have circulating in their bloodstream one sugar cube and a half the difference is Tiny between a healthy person and someone with

type 2 diabetes this seems like no no big difference right this seems like okay well it's just a tiny tiny increase in how much glucose is circulating in your body between being healthy and having type 2 diabetes but the thing is this has huge consequences that tiny little increase in how much glucose is circulating is going to hurt your cells it's going to inflame your body it's going to hurt your brain it's going going to create glycation it's going to cause a whole bunch of issues and long term if you've had type two diabetes for

a long time this can also lead to things like amputation I mean this is a serious condition and we want to get that amount of glucose in your blood down so that you don't suffer the consequences so that was the recap insulin resistance is a spectrum if you have pre-diabetes or type two diabetes that means your insulin resistance is not great and it's it's pretty bad I know most doctors still run just the fasting glucose test but actually a better test is to run your fasting insulin level that is going to give you a sense

of your insulin resistance because insulin levels they start Rising for years before your glucose levels rise so if you want to detect insulin resistance and diabetes earlier measure your fasting insulin levels in the description of this episode I have a one pager that Rec caps all these ranges all these tests that you can run Etc so that if you want to have this all in one page and show your doctor you can so have a look at the link in the description of this episode now if you have insulin resistance or type 2 diabetes you

might also have other things that are related to all of this like polycystic ovarian syndrome or fatty liver disease so what do you do if you have these conditions well as I explained it's all because there's too much insulin in your body so we need to get that insulin down so that we get that fasting glucose level down we need to give less glucose to our body essentially so that your body doesn't need all this insulin and can slowly reduce how much it's producing so how do we give our body less glucose well listen the

most important place to start is to look at these carbs because the carbs are what turn to glucose as we digest them so have a look at how you're eating are you eating mostly starches and sugars are you eating mostly bread pasta pizza sodas granolas fruit juices candy if that's the case you're giving a lot of glucose to your body all the time there's another free thing in the description of this episode I have lots of stuff I'm going to give you it's a big table that Recaps what are starches what are sugars those increase

your glucose levels and then what are proteins fats and fibers and those do not increase your glucose levels and those are the ones that you want to eat more of and eat less of the carbs so for example if you're used to having in the morning um a slice of toast with some jam on it and an orange juice that's basically 100% carbs that's going to lead to a lot of glucose and it's going to make your diabetes or your insulin resistance worse an alternative is to have something like a hot tea and some soft

boiled eggs with a little bit of sea salt on them or even a ham sandwich is going to contain less carbs than all of the other sugary stuff that I just mentioned but have a look at the food classification Master list in the description of this episode to get started but essentially you can totally do something about your insulin resistance and your diabetes it's not a life sentence it's not something you're born with it's something that you are impacting with the way that you're eating every day and if you're wondering about the science there's a

really interesting 2021 review that made it very clear that the best way to reverse type two diabetes is to flatten than your glucose curves is to avoid those glucose spikes the study was called efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission systematic review and metaanalysis of published and unpublished randomized trial data and in this study they saw that diabetes remission was observed in over 57% of participants at 6 months and we have so much evidence today that now even the American Diabetes Association started endorsing diets that lead to

smaller glucose spikes as a really helpful way to put your diabetes into remission this is your core option it's the most important thing to try to update how you're eating to get those glucose levels and insulin levels down so let's go over my glucose hacks that are going to help you get there in a really easy way and before we start I just want to show you something so over the past few few years I've been synthesizing all the latest scientific data into these 10 core principles that help get those glucose levels down and help

you put your diabetes or insulin resistance into remission and in my second book the glucose Godus method what I did is that I recruited 3,000 people uh to follow my hacks for four weeks and I measured the impact and just to show you something so I asked them how it was going and I got a lot of data from them there were a lot of people who joined who had type 2 diabetes or insulin resistance and in these four weeks by just adding four really simple tips four really simple hacks 41% of people saw an

improvement in their diabetes and these hacks are incredibly easy we're talking about have a Savory breakfast instead of a sweet one add vinegar once a day before a meal add veggie starter to one of your meals lunch or dinner and go for a 10-minute walk after one meal a day we're not talking about intense calorie counting I'm not talking about super hardcore diets that you're never going to be able to follow we need to find solutions that are easy that integrate into your life that allow you to still eat the carbs that you like okay

still eat those starches and sugars with less impact on your glucose levels so in the description of this episode you can click and download a free one page PDF summary of my 10 core glucose hacks this is going to help you get started putting your type two diabetes into remission or your insulin resistance into remission I really want to leave you with this key piece of information that these conditions are not genetic or something you're born with or something that you can't do anything about you have control you have agency it doesn't have to be

too complicated I know that change sometimes feels overwhelming but these 10 hacks have a look at them I think you're going to find them simple and life-changing and if you want even more help to get started I have lots of stuff to help you I have my two books glucose Revolution the glucose goddess method with lots of recipes and the glucose goddess method I have my recipe club that gives you motivation and super simple recipes every single month to keep your glucose level steady and on top of all of this I have thousands and thousands

of readers and people in the community who have successfully put their type to diabetes into remission using my hacks and I'm going to read you a few of their testimonials actually first testimonial I had type 2 diabetes I had previously been told by my dietitian that because I have celiacs as well as diabetes adjusting my metabolism would be like adjusting the course of an oil tanker but I noticed results with this method within 4 days yeah change can happen really fast and by the way if you're on medication tell your doctor you're going to apply

the hacks because they can completely transform your glucose levels in a matter of days I continued be beyond the 4 weeks and my hba1c dropped in 4 months from 9.6 to 4.7 hba1c is another way to measure diabetes the person says I'm no longer diabetic at all and I lost 25 kilos this should be available through the government for anyone with pre-diabetes and diabetes here's another one I want to share I have type 2 diabetes mentally I'm so much more motivated because I have energy and feel so much more POS positive physically my blood sugar

has not been climbing as high post meals and I have been able to reduce the amount of insulin I need too this has had a massive impact on my moods I'm less irritable and I have so much more energy this could 100% be you so have a look at the hacks have a look at my method it's simple it's easy thousands of people have seen improvements and you have control you have agency and the hacks that I'm sharing they don't ask you to cut out the carbs that you love this is so important I want

to repeat it they don't ask you to never eat sugar or pasta or bread again they're just going to show you how to eat your carbs in a way that's also going to help pour your type two diabetes into remission and then more globally because this crazy epidemic of diabetes has been created because of our food landscape and the food companies pushing addictive carb heavy products to us and we've become the victim of this situation we also need regulation we need food companies to not be able to advertise all this crazy e carb heavy ultr

processed foods to kids for example so that we help kids who are 5 years old not get type 2 diabetes at that age both things have to change we need to be more educated and we also need to push on the industry so that a lot of their practices change and update so that we don't get so sick anymore so in any case that's all we have time for today I hope that's that was helpful if you've just got a diagnosis or if you've had it for a long time and you want to start improving

it's totally possible have a look in the description of this episode for all the free resources you need to get started and I'm with you this is one of my passions helping people with type two diabetes understand their condition and getting control of it so I'm hoping that you'll find some inspiration hope motivation in this it's possible you're not alone I'm here for you good luck and let me know how it goes [Music] bye [Music] oh