940 | 5 Simple Food Hacks That Fix Cravings, Energy & Hormones | The Glucose Goddess, JESSIE INCHAUSPÉ is here!

Summary

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The Rachel Hollis Podcast

Episode 940 | 5 Simple Food Hacks That Fix Cravings, Energy & Hormones
Guest: Jessie Inchauspé (Glucose Goddess)
Date: March 9, 2026

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Overview

In this lively, science-backed conversation, Rachel Hollis sits down with Jessie Inchauspé—better known as the Glucose Goddess—to explore how blood sugar, or glucose management, impacts everything from cravings and fatigue to skin health, mental clarity, and hormones. Jessie, a biochemist and best-selling author, demystifies "glucose spikes" and introduces practical, straightforward hacks that anyone can use—no fancy tools required! The episode is packed with actionable insights, particularly for women managing busy lives, hormonal changes, or seeking better health.

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Key Discussion Points & Insights

1. Understanding Glucose Beyond Diabetes

[03:34–07:09] | Jessie Inchauspé:

• Glucose isn’t just about diabetes; it’s the primary energy source for all cells.
• Both carbs (starches and sugars) are sources of glucose.
• The human body needs the "right amount" of glucose—too much leads to toxic spikes, analogous to overwatering a plant.
• Spikes in glucose are linked to fatigue, inflammation, hormonal problems, faster aging, and weight gain.

“The human body loves a little bit of glucose, but if you give it too much... the body starts stressing out and drowning in too much glucose. That’s what causes symptoms from chronic fatigue to acne to hormonal imbalance.”
– Jessie Inchauspé [06:19]

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2. Personal Journey: Glucose & Mental Health

[07:23–10:15] | Jessie Inchauspé:

• After a spinal injury, Jessie struggled with depression and anxiety. Experimenting with a continuous glucose monitor revealed that mental symptoms correlated with glucose spikes.
• Diet and glucose “roller coasters” worsened mental health; steady glucose brought clarity and calm.

“I saw that the days where I had... glucose spikes... my mental health was much worse. And the days my glucose was nice and steady, I felt way better.”
– Jessie Inchauspé [08:28]

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3. The Science of Glucose Spikes (and Why They Matter)

[10:46–14:46] | Jessie Inchauspé:

• High-carb meals (e.g., spaghetti, bread, OJ, donut) flood the bloodstream with glucose, triggering:
  • Inflammation (exacerbating acne, arthritis, brain fog, etc.)
  • Faster Aging (including skin and organs)
  • Fat Gain (as body stores excess glucose as fat)
• Big spikes lead to big crashes—cravings, mood changes, fatigue.

“You just ate sugar, you have a spike, and then you drop and want more sugar… Then you’re on a roller coaster.”
– Jessie Inchauspé [12:56]

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4. Who Benefits from Managing Glucose?

[14:46–15:35] | Jessie Inchauspé:

• Nearly everyone—not just those with diabetes.
• If you believe you could feel better than you do now, glucose management will help.

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5. Simple, Evidence-Based Hacks to Balance Glucose

[16:48–22:43] | Jessie Inchauspé:

Top 5 Hacks:

1. Move After Eating (17:16)

   • Any movement within 90 minutes—walking, laundry, squats—helps muscles absorb glucose, reducing spikes.

2. Eat Veggies First (18:51)

   • Veggie fiber forms a "mesh" in your gut, slowing glucose absorption.
   • “Veggies first” before starches and sugars can reduce spikes by up to 75%.

3. Savory, Protein-Rich Breakfast (20:54)

   • Avoid sweet breakfasts; start day with eggs, meat, fish, yogurt, or leftovers.
   • Protein doesn’t spike glucose and sets the tone for more stable energy all day.

   “Once I saw the results of [switching breakfast to protein and veggies], like, I felt so much better, my body completely changed...”
   – Rachel Hollis [20:31]

4. Sugar After a Meal, Not on Empty Stomach (22:43)

   • Indulge in sweets post-meal to blunt spikes.

5. Small Choices, Big Changes (22:05)

   • Tiny, sustainable tweaks—not drastic overhauls—create compounding benefits.

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6. Caffeine, Sugar, and What Feels Like Energy

[23:27–24:43] | Jessie Inchauspé:

• Sweetened coffee or juice on an empty stomach spikes glucose and creates a dopamine rush that feels like energy, but actually triggers a crash.
• Instead, add protein to your coffee—Jessie uses whey isolate, making a protein "cappuccino."

“You’re not actually getting energy, you’re getting dopamine… Actually, you’re creating a glucose spike that's going to make you more tired.”
– Jessie Inchauspé [24:18]

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7. Hormones, Perimenopause, and Glucose

[24:43–30:32] | Jessie Inchauspé:

• Hormone shifts (perimenopause, menopause, pre-cycle, pregnancy) amplify glucose spikes from the same foods.
• Managing spikes leads to fewer hot flashes, better sleep, and easier weight management.

“During perimenopause... you will get bigger glucose spikes from the same foods... which is one reason you might feel worse.”
– Jessie Inchauspé [25:40]

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8. Pregnancy, Nutrition, and Long-Term Baby Health

[30:44–34:21] | Jessie Inchauspé:

• Research shows eating four eggs/day provides choline critical for fetal brain development (lacking in 90% of diets).
• Mom’s glucose spikes impact baby’s lifelong disease risk; small dietary tweaks have outsized impact.
• Science and medical guidance lag: Jessie’s mission is to bridge that gap simply, without overwhelm.

“Your blood sugar becomes your baby’s blood sugar... If you reduce your sugar intake, you reduce your baby’s lifetime risk of diabetes.”
– Jessie Inchauspé [31:28]

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9. Dealing with Pushback and Advocacy

[35:14–38:57] | Jessie Inchauspé:

• Pushback comes with changing narratives. Constructive criticism helped Jessie refine her message—in particular, not blaming mothers, but calling out toxic food systems.
• Favorite quote:

  “Anyone who does anything will have against them three types of people: people doing the exact same thing, people doing the exact opposite, and... those doing nothing at all.”
  – Jessie Inchauspé [36:36]

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10. Listener Q&A: Real-life Scenarios & Practical Tips

[38:57–51:18]

• Everyday Unexpected Glucose Spikers (39:28)

  • Fruit juice, honey, agave—natural sugars still spike glucose.
  • Foods "sweetened with dates"—not healthier.
  • Rice crackers—"naked carbs"—should always be eaten with fat, protein, or fiber ("putting clothing on your carbs").

• GLP-1 Medications (41:39)

  • Drugs like semaglutide are a reaction to toxic food systems, not a real solution.
  • If on GLP-1s: eat min. 100g protein/day and lift weights to avoid losing too much muscle; most regain post-drug is fat.

• Managing High Glucose with Sleep Disruption & Stress (44:10)

  • Five minutes of intense exercise (e.g., 7-minute workout) can reset glucose management.
  • Creatine supplementation can help cognitive function with sleep loss.
  • Prioritize a savory breakfast even when tired.

• Afternoon Sugar Cravings (45:22)

  • Drink 1 Tbsp vinegar in water before sweets to reduce post-snack spike by up to 30%, or eat a few almonds first.
  • Supplement “Anti Spike” with lemon concentrate can help.

  “Have the treat if you need the treat, but just give yourself a little vinegar moment beforehand.”
  – Rachel Hollis [45:48]

• Daily Habits Jessie Swears By (47:14):

  • Always a savory breakfast, always a veggie starter at dinner.
  • Carries Anti Spike supplement for unplanned desserts.
  • Notable benefit: biggest changes in mental clarity and anxiety reduction.

• How Quickly Will You Feel Results? (50:04)

  • Immediate! Most will notice changes in energy/mood after just one day of following hacks.

  “A lot of the fluctuations you feel throughout the day... your energy level, your happiness, your mood—they are linked to your blood sugar. It is very immediate.”
  – Jessie Inchauspé [50:20]

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Notable Quotes

• “We just know the basics, which are steady glucose is going to reduce inflammation, cravings, and fatigue. That’s the same for everybody.”
  – Jessie Inchauspé [10:46 & 13:57]
• “If you stop eating (on GLP-1s), you don’t just lose fat. You’re losing muscle also... And when you stop, you mostly gain back fat.”
  – Jessie Inchauspé [43:20]
• “The more you manage your glucose, the better you’ll feel—it's like stepping through a mirror to the ‘other universe’ of steady energy and mood.”
  – Jessie Inchauspé [48:24 & 50:04]

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Timestamps for Key Segments

• 03:34 – What is glucose and why care?
• 07:23 – Jessie’s personal health story & glucose monitoring
• 10:46 – What happens during a glucose spike?
• 16:48 – 5 simple food hacks for everyone
• 20:20 – How to transition to savory breakfasts
• 24:43 – Glucose’s impact on women’s hormones + perimenopause
• 30:44 – Pregnancy nutrition insights & book discussion
• 36:08 – Navigating criticism as a health educator
• 39:28 – Listener Q&A: Hidden glucose spikers
• 41:39 – GLP-1 weight loss drugs, pros and cons
• 44:10 – Coping with stress, sleep, and high glucose
• 45:22 – Managing afternoon cravings (vinegar tip)
• 47:14 – Everyday practical hacks & mental health
• 50:04 – How rapidly you feel results from these changes
• 51:37 – Where to follow Jessie (Glucose Goddess) and her books

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Resources & Where to Learn More

• Instagram: @glucosegoddess

• Website: glucosegoddess.com

• Books:

  • Glucose Revolution (science & 10 hacks)
  • The Glucose Goddess Method (4-week plan, recipes)
  • Nine Months That Count Forever (pregnancy nutrition)

• Supplements:

  • Anti Spike formula (lemon extract to lower spikes)
  • Forthcoming protein powder for savory breakfast

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This episode provides a powerful, realistic toolkit for anyone wanting to feel better, reduce cravings, and balance their energy—without radical diets or deprivation. The conversation is energetic, relatable, and science-backed, placing special emphasis on women’s health at every stage of life.

Transcript

[Dr. Stacy Sims]

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[Dr. Stacy Sims]

Qualifying credit required for example Inflammation Inflammation can show up in so many different ways. Inflammation can exacerbate acne. Inflammation can exacerbate arthritis in your joints. Inflammation can exacerbate brain fog and mental health symptoms. Depending on your vulnerabilities. Having a lot of glucose spikes can create different symptoms. And this is the key thing. We should all manage our glucose spikes. But I can't tell you, Rachel, what it's going to do to you. I can just tell you you're probably going to feel better, but I can't anticipate that. It might also improve your skin, improve your cycle, improve your anxiety, etc. We just know the basics, which are steady glucose is going to reduce inflammation, is going to reduce cravings, and it's going to reduce fatigue. That's the same for everybody. But then the benefits can be far and wide.

[Rachel Hollis]

Hey guys, I'm Rachel Hollis and this is the show where we talk about life, real life around here. We cover everything from habits and motivation to relationships, parenting, and what it looks like to build a life that you love. If you're trying to grow, heal, or just feel a little bit more like yourself, you're in the right place. Thank you so much for being here. I feel like I'm going to nerd out with you so, so much right now. Just in case listeners are not familiar with you or your work, will you just give us a quick backstory about what you do and how you got into this world of advising all of us about how to live in better health?

[Dr. Stacy Sims]

Of course, Rachel. Thank you for having me. So listen, I'm a biochemist by training and today my career is built on helping people understand how food impacts them. And so I spend my days reading complicated scientific Studies that are kind of opaque and use complicated words and I translate them into easy tips everybody can use. And I got into this because of my own personal health issues. So when I was 19 years old, I broke my back jumping off a waterfall. And after that I suffered a lot, not only physically, but with a lot of mental health issues. And so I wanted to figure out basically how to feel better. And I went on this long, convoluted journey, biochemistry, genetics, et cetera, until I discovered the world of blood sugar. And that is the thing that helped me rebuild my health. And what I discovered was so eye opening and important and helpful and easy that I wanted to share it with the world. And so now here I am, it's my work to talk about it.

[Rachel Hollis]

Well, so I, I told you before we started that this is a very new subject for me. I think, like a lot of us, I've heard about glucose and blood sugar, but typically in relation to people who might have diabetes or those types of worlds. What does this look like for all of us? Because I think that's a big part of what you're trying to unlock here, is that this is something we should all be paying attention to.

[Dr. Stacy Sims]

Totally. And that's also what I thought before I learned about the science that glucose only mattered if we had diabetes. So here's the thing. So glucose is actually our body's energy. So every cell in our body, whether it's our brain cells to think, our heart cells to pump, our finger cells to move, all the cells in our body use glucose for energy. And us, as the human being navigating this body, we have to give our body glucose so that our body can stay alive. And we do this by eating food that contains glucose.

[Rachel Hollis]

And glucose is sugar. Sorry if that's such a dumb question. Kind of.

[Dr. Stacy Sims]

Yeah, okay. Kind of. Glucose is like a type of sugar. And the, the thing that's a bit confusing is that people will often say the word blood sugar, and blood sugar is actually the exact same thing as glucose. So you can use both words interchangeably. I like to use glucose because that's the scientific term and blood sugar is, is the more common term. But I like to use glucose because that's the actual substance. And so glucose is found in carbs, very simply. So carbs being starches, that's one of the main groups of carbs. So that's bread, pasta, rice, potatoes, oats, tortilla chips, those are all starches. They all contain glucose. And then the other group are sugars. And that's anything sweet from an apple to a chocolate cake, to vanilla ice cream to an orange juice. So starches and sugars contain glucose. And so when we eat them, we give our body the glucose that it needs. But there's a catch. There's a catch. A little bit like, do you have any plants at home? Okay. Are you good at keeping them alive?

[Rachel Hollis]

I am. I'm very good at keeping them alive.

[Dr. Stacy Sims]

Okay, so. So let me ask you a question. When you give water to your plant, are you just trying to give your plant, like infinite amount of water all the time, or do you know that you have to give it a little bit of water, but too much water is not good?

[Rachel Hollis]

Exactly. Yeah. And it also changes based on the plant. So they're all very fussy with exactly how much water they can take.

[Dr. Stacy Sims]

There you go. And the human body is the same. So the human body loves a little bit of glucose, but if you give it too much glucose, just like a plant would drown in too much water, the body starts stressing out and drowning in too much glucose. And this is what causes symptoms from things like chronic fatigue, to inflammation on the skin like acne, to hormonal imbalances like pcos, to faster aging, to long term diabetes. So too much glucose is not good news. And my whole work, my whole work is about how do we give our body the right amount of glucose and how do we eat all the carbs we love without giving our body too much glucose to the point where it becomes damaging.

[Rachel Hollis]

You mentioned earlier in our conversation that you went on this journey because you were healing from something. So how did you even realize that healing would be connected to what was going on with your glucose?

[Dr. Stacy Sims]

After I broke my back jumping off a waterfall, I had surgery in my spine. And physically, I recovered pretty quickly. But then I started developing a lot of mental health issues. Depression, anxiety, depersonalization, dissociation. It just was all going down the toilets. And I kept looking for answers. So I studied biochemistry, then I studied genetics. And I was like, what's going on? What can I. How can I fix this? And most specifically, I was trying to understand the triggers because some days I felt fine, and other days I was getting all the mental health symptoms. And I had no clue why I was lost. Until one day, randomly, as I was working in San Francisco, there was a small pilot experiment done inside the company I was working in. And they said, would anybody want to try a blood sugar monitor? And these are little devices that are made for people with diabetes that you put on the back of your arm and. And they send you 24 7, your blood sugar or your glucose levels to your phone so you see the variations of your glucose levels basically in real time on your phone. And I said, yes, I want to try, just out of pure curiosity. And it completely changed my life because I saw that the days where I had what's called glucose spikes, so big increases in blood sugar and then big drops over and over again, that my mental health was much worse. And the days where my glucose levels were nice and steady, I felt way better. And so for the first time, almost a decade after my accident, I was like, oh, my God. There's a connection, I think, between what I'm eating, what it's doing to my glucose, and how I feel in my brain. And that was the beginning of my fascination for the topic, and that's how I started to rebuild myself. But honestly, it felt like the universe just giving me a gift. It was. It was super random.

[Rachel Hollis]

Was it something as clear as, like, on this day, I was eating cupcakes and, wow, I really felt like crap later. Or was it just that you noticed the glue? Like, could you identify a way of eating that was affecting how you were feeling very specifically?

[Dr. Stacy Sims]

I remember the first time I saw the connection. I just had had a donut for breakfast, and about. And about, like, 45 minutes after the breakfast, I could feel this wave of dissociation coming on, which feels like brain fog, anxiety, kind of horrible little combo. And I was like, oh, man, here it comes. And then, because I was wearing a glucose monitor, this was, like, my third day. I looked at the glucose monitor, just kind of for fun, and I saw a massive, massive glucose spike that was rising in my bloodstream at the same time as this episode was coming on. And that's when I made the connection. Now, at the time, I didn't understand yet that high blood sugar could lead to inflammation. But now looking back, it's pretty clear that what was going on is that I was creating this big surge of inflammation in my body, including in my brain. And for some reason, because of my vulnerability to mental health issues, this was triggering some of the symptoms.

[Rachel Hollis]

Okay, this is tripping me out as someone who has also struggled with anxiety so much in my adult life. And this idea that it can be connected to what we're taking in, what is happening in our body, like, can you explain a glucose spike is causing these things to happen, which is creating this inflammation? And then I like that you said, like, you're predisposed to something, so it might not have that effect on every single Person, I'm guessing, but that if you're predisposed to something, your symptoms are going to show up.

[Dr. Stacy Sims]

Okay, so here's what's going on. So if you eat a meal that is very high in carbs, for example, spaghetti with bread, with an orange juice, with a donut, that's a big load of carbs, a big load of glucose. And it's. You eat the food, it goes into your stomach, then it breaks down into glucose molecules, and then these glucose molecules enter your bloodstream. That's what happens with food, right? We digest it, and it goes into our blood to feed our body. When you eat a lot of carbs, a lot of glucose arrives at once in your bloodstream. And. And if you look on your glucose monitor, you literally see, oh, the concentration of glucose is rising. There's more and more glucose in my blood. Now, as I mentioned, some glucose is good, but these spikes are stressful for the body. When glucose rises very quickly, a few things happen. One is inflammation. As we just mentioned now, inflammation is a reaction your body has against anything that can be harmful. So your body goes into inflammation mode and goes like, okay, whoa, this is like, this is very high glucose. We're getting inflamed to try to protect ourselves. The second thing that happens is aging. So faster aging. When you have a glucose spike, this means aging of your organs. It means aging of the blood, of the cells in your blood vessels. It means aging of your skin, of your collagen. Like, your whole body ages faster when you have a glucose spike. And the last thing that happens is that your body's like, okay, man, alert mode. And so it grabs all this glucose in your bloodstream and it tries to put it away in parts of your body to reduce the amount of glucose in your blood. And what it does, it takes the glucose and it puts it in your liver, in your muscles, and in your fat cells. And that is one of the ways that we grow fat on our body, by our body trying to protect us from the glucose.

[Rachel Hollis]

So what I'm hearing you say, like, tell me if this is wrong. So it's not that you won't have glucose that comes into your body, Is it that we're trying to avoid it spiking super high? Like, we're trying to keep it more even. Is that the goal?

[Dr. Stacy Sims]

Correct. So the whole goal is we want to avoid the big spikes and the big crashes because the spikes are causing inflammation, aging, fat gain. And then the bigger the spike, the bigger the drop. And this drop, we know that it increases Cravings, hunger, It can affect our mood very much so. And it can also activate the part of our brain that says, oh, my God, I need more sugar. So you just ate a bunch of sugar, you have a spike and then you drop and you want more sugar. So you eat more sugar, you have another spike and you drop again. And then you're on a roller coaster. And then it's 10pm and you've eaten 355 cookies today and you're like, how did I get here? It was maybe because you've been on a glucose roller coaster all day. And then just to your point about the vulnerability. Right, so, for example, inflammation. Inflammation can show up in so many different ways. Inflammation can exacerbate acne, inflammation can exacerbate arthritis in your joints. Inflammation can exacerbate brain fog and mental health symptoms. Depending on your vulnerabilities, having a lot of glucose spikes can create different symptoms. And this is the key thing. We should all manage our glucose spikes. But I can't tell you, Rachel, what it's going to do to you. I can just tell you you're probably going to feel better, but I can't anticipate that. It might also improve your skin, improve your cycle, improve your anxiety, et cetera. We just know the basics, which are steady glucose is going to reduce inflammation, is going to reduce cravings and is going to reduce fatigue. That's the same for everybody. But then the benefits can be far and wide.

[Rachel Hollis]

I think we've all experienced that moment where you did have the donut or you had the cookie, like, treated yourself, and then an hour later you're totally exhausted, you feel like, now I need some coffee, now I need something to make. Is that what you're talking about? That, like, spike is what's happening in your body that's making you have that. We've always called it like the crash, but I never associated it with your blood sugar.

[Dr. Stacy Sims]

Absolutely. And then you might think to yourself, oh, I'm just somebody who's really tired all the time, or I'm just somebody who always wants to eat sugar after a meal. And I'm here to tell you that might not be who you really are. That might just be the symptoms that you're experiencing from being on a glucose roller coaster. And most of us are spiking our glucose levels every single day, even if we don't have diabetes. This is not something specifically for people with diabetes. That's what I found in the studies. This is something that is relevant for everyone. And here's What I say to people when they say, well how do I know if I should try to manage my glucose levels? Here's what I tell them. I say if you think that you could feel better than you currently feel, then you should 100% manage your glucose levels because 100% it's going to help you.

[Rachel Hollis]

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[Rachel Hollis]

So if someone's listening to this and they don't currently have the ability to like get the glucose monitor like you did, what are things like what helps to control that? I've heard you talk about this before, like that was the first time I came across you was you encouraging people after you have a meal, like go on a walk. It's like the simplest thing in the world, just like move your body. But what are some of those things that we could do that is just going to benefit everybody? Doesn't matter what, whether or not you're monitoring it that anybody can implement right now.

[Dr. Stacy Sims]

Well by the way, you don't need a glucose monitor. Like it's wonderful if you can try it but you really don't need it. All you need to do is look at these hacks that I'm going to share and see which ones resonate and test it and you will feel better within a day. So you don't need to monitor it. So here's the hacks there's in my first book Glucose revolution There are 10 core hacks but I probably go over the top five ones here. So moving after eating is one that you mentioned. So this is a really cool one because our muscles, as I mentioned, every part of our body uses glucose for energy. So our muscles also use glucose for energy when they contract. And so we can use this to our advantage. What we do is after we eat a lot of carbs or a meal that's high in carbs, we should try to move our body within the next 90 minutes. And this can be as simple as folding some laundry, emptying the dishwasher. It can be dancing in your bedroom. Yes, you can go to the gym. Yes, you can go in a very small, short walk. You can do some squats, you can do some calf raises at your desk. Whatever you do, your muscles, as they contract, they're going to pull some of the glucose you just ate from your bloodstream to feed themselves. And this means a smaller glucose spike. Very, very easy thing to do. You don't have to change what you're eating. Just add the little movement after your meal and you will feel the effect. Another very easy one where you don't have to change anything about what you're eating is to learn about the ideal order in which to eat your food. So vegetables contain something amazing called fiber. And fiber is our queen. Like, we love her, she's the best. And fiber, when we have it at the beginning of a meal, she's going to have time to create this sort of like protective mesh in our intestine. So she's going to be put in place right there in our intestine, and she's going to slow down how quickly glucose molecules go into our bloodstream. So the right order to eat your food in is always going to be veggies first. Veggies first. At the beginning of your meal, this is going to lower the glucose spike of that meal, even if overall you don't change what you're eating. So just by changing the order and having the veggies first, this is going to help reduce the spike of your meal. And in the scientific studies, this can reduce the spike of your meal by up to 75%. 75%. The order in which you eat is so key. Now, only do this when it's easy. You don't have to, like, separate the foods in the sandwich, but when it's easy, have your little salad at the beginning of your meal or a few pieces of roasted broccoli or some carrots, you know, have those veggies at the beginning. That's going to help so, so much. Here's another one now, this one is the hardest one by far, but it's also the most powerful one. This hack is having a savory breakfast built around protein. For a lot of people who've had sweet breakfast their whole life, this feels, like, impossible. Ann, what do you have for breakfast?

[Rachel Hollis]

You would love my breakfast. I have eggs and vegetables. I have a salad or, like, I'll have whatever roast. Like, if it's broccoli. If it's zucchini, I'll have whatever was left over from dinner last night. But it's worth saying, I had to teach myself to do that. I grew up in a cereal family. I grew up eating donuts and muffins, and it is something I had to train in. And I did it consistently for a month. And once I saw the results of that, like, I felt so much better. My body completely changed and. And then it was like, once I knew what would happen if I did it.

[Dr. Stacy Sims]

Now it's just my life a hundred percent. So you're perfect. It's exactly that. So that's a great way to have your breakfast, to have leftovers from dinner. But you can also have any kind of protein. So eggs are a great choice. You can have meat, you can have fish, you can have some Greek yogurt, you can have some protein powder, some nuts, whatever. You want to build your breakfast around protein because protein does not increase your glucose levels, and that's very important. Why is breakfast so important? Because after we've been sleeping, we've been essentially fasting for, like, 10 hours or so. And when we're fasted, our stomach is super empty and our digestive system is super empty. So whatever we give our body first thing in the morning is going to arrive more quickly into our bloodstream. And as we said, it's all about you want to slow down the glucose from arriving too fast in your bloodstream. So if you start your day with an orange juice and some oats with honey and a banana that's super sweet, that's going to create a big glucose spike, and bam, you're on the roller coaster again. So savory breakfast. Build it around protein. You can totally have some whole fruit if you want in there for taste. But fruit, anything and anything sweet should not be the center of your breakfast.

[Rachel Hollis]

That. I mean, that is such a good one. And I think it's. Unfortunately, if you were raised in a certain way, you don't think about those things don't seem like big deals. It's like when you drink your calories or you put sugar in Your coffee, It's just those little tiny things that really add up to something big and when you start to remove them, and I'm speaking as someone who spent most of my young adult life 50 pounds heavier than I am right now, it really is the tiny choices that you can make. Like when you try and go full on and do everything all at once, it can be overwhelming, but if you just do these little things, it really can make such a difference.

[Dr. Stacy Sims]

Totally. And here's one last thing. I'll say. Sugar is everywhere. Sugar is delicious, right? I'm not going to tell you to not eat sugar anymore. I love sugar. I just had some Ferro Roche right before this podcast. Like, I love sugar stuff. Okay, we're fine. Sugar is fine. But here's the trick. Remember to have your sugar after a meal instead of on an empty stomach. This is the best thing you can do for your glucose spikes. So if you want to have a donut, a cookie, an orange juice, some chocolate, just make sure you're having it after other food so that you get all the joy from it. And your brain lights up and frees that dopamine, which is a molecule that makes us feel good when we eat sugar. But you're avoiding the glucose spike, so you're avoiding many of the biological consequences of that spike.

[Rachel Hollis]

So, I mean, I think that that's a really good thing to note for listeners right now is how often are you having. Like, I'm going to go back to coffee because I think that this is a big thing for a lot of women in this country is coffee that sports sweetened. And like, like you said, like, have your treat, do your thing. But how often are you having that when you haven't had any other food? Whether it's first thing in the morning or your little midday treat. And what is that doing to your system that now you've just spiked everything inside of yourself? Which, by the way, probably feels like energy, right? Like we're like, oh, the caffeine's working, but then what's going to happen an hour from now when it goes in the other direction?

[Dr. Stacy Sims]

I love what you said. The feels like energy. Because that's something, you know, coffee and sweet foods, they feel like energy. You're actually not getting energy, you're getting dopamine. And dopamine is this molecule that makes you feel good. So, for example, when you have a glass of orange juice, you feel like, I'm awake, you're not awake. You're just experiencing dopamine in your brain. Actually, you're creating a glucose spike that's going to make you more tired. You know what I do in my coffee when I don't have time for breakfast? I put some whey isolate in my coffee, like a really beautiful, pure kind of whey isolate that I froth it and it creates basically like a cappuccino. But there's 20 grams of protein in there, so I do savory breakfast in a cup.

[Rachel Hollis]

You said something too, earlier that I feel like is so perfect for us, which is you talked about when you are in more in control of what's going on with your glucose, that it will positively affect your cycle. And this is an audience of predominantly women, and I would say a huge group listening to this are in perimenopause. So we're experiencing hormone fluctuations already because of what's going on just in life or our bodies. How have you seen this journey affect women's hormones? And how can it help us to feel better in a season where we're already sort of feeling out of control?

[Dr. Stacy Sims]

Well, the studies are pretty clear. So if you have very dysregulated glucose levels and lots of glucose spikes and crashes, menopausal symptoms will be worse. So more insomnia, more hot flashes, et cetera. And it kind of makes sense because, as I said, like, whatever's going on in your body, whatever your current vulnerability is, it tends to be exacerbated by a lot of spikes. So one of the best things you can do to help yourself through that season is to start balancing your glucose levels. It's super, super key. In addition to that, Rachel, something goes on during perimenopause, which is really annoying, which is that you will get bigger glucose spikes from the same foods. So as you go through perimenopause and menopause, your spikes get bigger than they were before, which is one of the reasons where you'll be like, I am eating the same stuff I used to eat. What's going on? Why do I feel worse? Why am I gaining more fat? I mean, there's lots of things going on, of course, but the fact that your glucose levels are now bigger, bigger spikes with the same foods, is something that we need to really think about and pause on. And we need to realize this is the perfect time to start learning about glucose and start applying the principles to reduce your glucose spikes, because it's going to have an outsized effect on how you feel. And this is actually the case even if you still have your cycle. So in the week before your cycle, you will also be getting bigger glucose spikes from the same foods. So there's all these moments in a female's life where glucose goes a bit woohoo. And it's a good idea to have the hacks. Pregnancy also is a moment where we're going to have bigger glucose spikes in the same foods. So listen, we got to learn about the glucose hacks. Ladies, it's important.

[Rachel Hollis]

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[Rachel Hollis]

I mean I feel like all of it is so essential and so many of us who have experienced that perimenopausal weight gain really identify with this idea that that is my life for sure. Where I'm like wait, I didn't change anything and all of a sudden I look like I'm four months pregnant. Like I don't know what's going on and I. You feel so frustrated and you feel like something's broken and figuring out that system is, it really is. It's so annoying. But like it really was for me. I can't eat a lot of the things that I used to eat. That is just the reality because it affects me so much more or this makes me feel like the oldest grandma alive. But I can't. I can't have dessert at night. I can't, like, the sugar. Like, I feel like I've had shots of espresso. Like, my body can't process sugar.

[Dr. Stacy Sims]

I feel so old.

[Rachel Hollis]

My body can't process sugar in the evening, and it keeps me awake. So if I want to have dessert, I do one day a week where I sort of feast and have a lot more leniency with what I'm eating. I will have my dessert in the afternoon so that I have time to kind of move around and, like, get that out of my system. Otherwise, I'm not going to sleep. And it makes you feel a thousand years old. But it is the reality.

[Dr. Stacy Sims]

No, but it's. It's really insightful because when you have a big glucose spike at dinner, you're also going to have less deep sleep. So less restorative sleep overnight, and then you wake up and you're more tired. So sometimes I don't drink very much alcohol, but sometimes I wake up and I feel hungover, and I'm like, oh, it's because I had that whole ice cream last night before bed, so I didn't get much deep sleep. So it's all connected. And your. Your intuition is really, really good. It is better to have sugar after lunch than it is to have sugar after dinner. That's just clear because you want to get that deep sleep. And if your glucose is on a roller coaster, your body's going to be stressed managing that, and it's not going to be able to go into the full, like, deep sleep, restorative space.

[Rachel Hollis]

So you mentioned pregnancy, and I know that this is a big part of your work now is talking to women about pregnancy and what that looks like and you just had a baby or. Yeah.

[Dr. Stacy Sims]

Okay.

[Rachel Hollis]

How old is the baby?

[Dr. Stacy Sims]

He's eight months.

[Rachel Hollis]

Oh, my gosh. Congratulations. Eight months. That's a big deal.

[Dr. Stacy Sims]

It's.

[Rachel Hollis]

I always think that parents should get to have a celebration on the first birthday, too, because it's a lot that first year. So what did you learn in that process, and how does your work now apply to having gone through that?

[Dr. Stacy Sims]

Well, because my job is scientific research. When I became pregnant, I looked at the studies also about food and were there any things I could be eating during pregnancy that could positively impact my son? And Rachel, I was shocked. I was shocked at the gap between what I was seeing in the scientific studies and what my care team was telling me there was like 20 years gap. I felt like the recommendations from my doctor were 20 years old. And the science was showing me such cool stuff I could do that had a measurable positive impact on my son. So thank God I had access to these studies. And that's why I wrote the book Nine Months that count Forever, because I wanted parents to have access to this. And I learned some pretty fascinating things. Like, if you eat four eggs a day during pregnancy, you're going to give your baby this really important molecule called choline that builds his brain. And today, 90% of pregnant moms eat a diet that does not contain enough choline. And nobody tells them wild blood sugar. Same thing. I learned that during pregnancy, your blood sugar levels become your baby's blood sugar levels when you have a glucose spike. Your baby has a glucose spike in your womb because glucose goes freely into your baby. And so I was like, oh, my God, this is so interesting. And I learned that if you reduce a little bit your sugar intake during pregnancy, or if you manage it better with the hacks, for example, there's data that shows that this will reduce your baby's lifetime risk of diabetes. Your levels of glucose during pregnancy are subtly programming your baby to be more resilient or more vulnerable to disease later in life. So what I'm eating during these nine months has an impact on my son's entire life. It's like a window of outsized importance. Yeah. And so that's everything I put in the book. And it's fascinating.

[Rachel Hollis]

Well, I think too, like, it's so easy to hear about information like this. I'm thinking about myself, like, when I had my first son. He's 19 now, so it's been a hot minute. But I would have been so overwhelmed by that information. Like, I would have. I would. I felt like it was so hard for me to just even figure out how to be pregnant. And I felt so terrible that trying to add more information would have felt overwhelming. But what you said is so important here is like that gap between where medicine is today and what the wisdom actually tells us. And unfortunately, that's a really common story when it comes to women's health. Like, there is always this very huge gap between what people are studying and what is the reality. And so any information that you can arm yourself with as a woman, as a mother, as a father, about how to make choices that can help, I think is really wise. And if you feel overwhelmed by it, don't take it all in. Like, do like you said earlier, like, do one thing. Take this. Like, okay, four eggs. I could have done that during pregnancy. I don't know if I could have done everything, but I could take some advice. And making that more part of the norm that we at least have this information when we haven't is so freaking essential.

[Dr. Stacy Sims]

I completely agree with what you're saying. And I think, you know, the sense of overwhelm is so real. The sense of pressure is so real sometimes also. And honestly, today on Instagram, it's just so confusing to make sense of all the advice you get bombarded with when you're pregnant. So my. My top tip is, like, close Instagram. And honestly, it's not even a plug. It's like, just read my book, because I'm a scientist and I took the latest science and I put it black on white. Here you can see exactly what the science says. Four easy pillars of pregnancy. Nutrition that will give your baby outsized benefits. But try to. Try to block out the noise, because even I was getting so targeted on social media with, like, all this content about pregnancy and birth and. And it was overwhelming. So the book is basically what I did during pregnancy. And it's easy, it's cheap, anybody can do it, and it has benefits for your baby.

[Rachel Hollis]

I feel like this work is probably something that I'm assuming that you get pushback for, right? Like, any time that we are trying to change a narrative, anytime that we are trying to share wisdom that goes in opposition of what everyone has learned to accept, there's going to be tension in that space. I'm curious, just as a woman and as a leader in your field, what has it felt like for you to keep pushing it forward, even in the face of people not liking what you're saying? Because that's always what changes the world, right? It's those people who are willing to stand up and go, like, this is wrong and we should have this information, and we don't, and you're being told something that isn't true. Like, where did you find that resilience? Because you've done this work for a while to get to this place where you're like, no, this matters, and we aren't talking about it enough.

[Dr. Stacy Sims]

I think there's such different flavors of pushback. There's some that are incredibly helpful. Like, at the beginning of my work on glucose, I was getting a lot of DMs from people with diabetes who were saying, like, the way you're talking about this is disrespectful to us. I was like, oh, fuck. I didn't know. And I learned and I adapted the message and I was more inclusive and I got better. So that's really great feedback. But then the quote unquote feedback, which is really just criticism of people being like, ah, you're stupid. I hate you. I'm reminded of this quote, which has become my favorite quote, which is, any person who does anything will have against them three types of people. People doing the exact same thing, people doing the exact opposite, and most importantly, the great army of people doing nothing at all. And there's always pushback and stuff, but it's helpful and it helps me get better. So, for example, when I announced the pregnancy book, I got some DMs that said, you're making moms feel guilty. I was like, what are you talking about? Moms should not feel guilty. Society has built a food system so toxic that today 90% of moms are not getting enough choline. 70% of them are not getting enough omega 3s. Most moms eat more sugar during pregnancy because of these myths that have been perpetuated, and society should be the guilty one. So then I was like, oh, maybe I'm not talking about guilt enough. So I go back and I say exactly this. I'm like, society is guilty of not supporting moms enough. So I don't know, it helps me. And then the shitty stuff about like, oh, you're ugly, you're stupid. I'm like, okay, whatever.

[Rachel Hollis]

That's part of it. I mean, that's part of that. We're all in that world. I just, I. I think so many, definitely in my work, and so many women who are listening to this are trying to grow something or build something or push something out into the world. And I think when we look at an example like you of, like, this work matters, and it's important, and it's important to do it with integrity, and you are going to have people who don't like what it is. But I don't know, I just. I respect the leadership in continuing to put the push the message forward, despite what comes at you because of that. So I appreciate you answering that question. And I'm gonna steal that quote.

[Dr. Stacy Sims]

That's very nice. The quote is amazing. I think it's the. It's so helpful. And also it's like, if you do anything that matters, like, if you want to take away the criticism, you also have to take away the impact. So they just go ahead and listen. Rachel, like at the beginning, seven years ago, when I started this work, like, if I Had one negative comment. I would like cry for three days. I was like, oh, my God, blah, blah. And now I genuinely. It doesn't affect me anymore. And so I think if you just keep showing back up, at some point you don't feel emotionally impacted by it. You see it for what it is.

[Rachel Hollis]

Well, you have a huge fan base amongst my listeners and they freaked out when they found that you were coming. So. So I wanna make sure and use this time. Cause I asked them if they had any specific questions for you. So if we can do a little listener question moment. Let me open it up here. Okay. So I mean, they were like, girl, we have a thousand, but let's just. We'll do one per person. So this one's from Lisa. She says what everyday habits spike glucose that most people underestimate.

[Dr. Stacy Sims]

Fruit juice, honey, agave, maple syrup. All these things contain a lot of glucose. They're all sugar. Yes. Honey has antioxidants, of course, but it has a f ton of sugar also. So be mindful of these things. What else? Anything that is sweetened with fruit. So you'll have a cake sweetened with dates, for example, and you think that's good for you. It's actually the same as regular sugar. So just don't be fooled by the marketing messages. And then what else? Rice crackers. So make sure you add some protein, fat or fiber to the rice crackers. So put some avocado, put some turkey, put some cheese, whatever. This is called putting clothing on your carbs. So a rice cracker is a naked carb. It's just glucose. And you want to slow down the glucose spike from that rice cracker. And so if you add some other foods on top of it that don't contain glucose, you're going to lower the spike. So rice crackers are a big one.

[Rachel Hollis]

Okay, that's a good one for us. Okay, this one's from Kylie. In your opinion, in the age of semi glutides and GLP1s being used for weight, weight loss, do you think this is a way for some people to be able to eat whatever they want and still be healthy, or do you think it's good for people to have

[Dr. Stacy Sims]

available GLP ones are really interesting and I'll say two things about them. One is a philosophical thing. So what's going on? People are taking GLP1 so they can eat less and lose weight and be healthier. Right. We're celebrating this. We say, oh, it's a solution. It's not a solution. It's completely messed up. It's like if the tap water in our houses was very toxic and instead of us fixing the water supply, we gave people a drug that made them less thirsty. That is literally what's happening. The food around us is so toxic, we have had to invent drugs that people eat less of it. So this is not individual people's fault. This is the food system and processed food and what the food is in the supermarket, foods that's available, right? So just remember that when you're taking this drug is because of the food system around you.

[Rachel Hollis]

And just, just to add, add a little piece in here for people who don't understand this. The food system has been built in a way to make you addicted to it, to make you addicted to those processed carbs so that you keep coming back. What has happened to the farming system, at least here in the US since the 40s, like so many things have happened to orchestrate this in the human body. It's not just, oh, you're not eating what you should. It's like, no, no, you've been trained to eat in this way and this is why you have these cravings and this is why these things are happening. So just like I'm adding to your thing.

[Dr. Stacy Sims]

And so if you feel addicted to sugar, it's not an issue of willpower. It is not your fault you're being manipulated into being addicted to these foods. So how do you break free from that? You use some of the glucose hacks to try to reduce that glucose roller coaster you're on to gain a bit of agency back, because otherwise we're just zombies being manipulated by the food around us. And so for GLP1s, just so people understand how they work. So basically GLP1s, they. So when you eat food, there are little cells in your gut called L cells and they look like little algae like this. And when food arrives, they sense the food and they produce GLP1. GLP1 is natural. It exists in everybody's body. And this GLP1 makes you less hungry. Now, if you inject with a GLP1 drug, you're going to get a huge amount of GLP1. So you're basically not going to be hungry anymore and you're basically going to starve yourself without feeling hungry. Are they a solution? I don't think they're a solution at all. I think they're a band aid on a bigger issue of the food system. But if you take a GLP1 drug, very, very, very important, you have to eat protein because when you stop eating you don't just lose fat, you're actually losing muscle also. And the studies from the people who make these drugs, by the way, the studies show that when you stop GLP1, you're very likely to gain weight back. And the, the weight you're going to gain back is mostly fat. So you lose muscle and fat and then you regain just fat. So you could be in a worse situation after the GLP1 than you were in before. So what do you do to combat this? You eat a lot of protein, at least 100 grams of protein per day, and you lift some weights as you're taking the medication so that hopefully you're only losing fat. That's my top tip.

[Rachel Hollis]

That's a good one. That's a really good one. Okay, for moms that deal with broken sleep and difficult stress, stress that cannot be reduced, are there other ways to keep glucose in check? Mine is consistently high and seems to like stress. And when I don't get sleep are the biggest factors.

[Dr. Stacy Sims]

Counterintuitively, one of the best things you can do when you're very, very tired is do five minutes of very intense exercise. This helps reset your body's glucose management system. So for example, I do this, this thing on YouTube. You can find it. It's called the seven minute workout. And it's a seven minute workout and it goes through all these different exercises and it's really fast. That's a really good way to help your body manage glucose better. Something else you can do for sleep is take this thing called creatine. So creatine is super safe. It's been studied for decades and decades and decades. It's naturally occurring in meat and cheese and fish. And you can supplement with like 10 grams a day when you're very sleep deprived. And this helps your brain fix a little bit of its cognitive fuck up from the lack of sleep. And then most important thing, when you haven't slept well, have a savory breakfast. I know you want to eat sugar because you're tired and you want the dopamine. Do not skip the savory breakfast. This will help you manage your glucose levels better, even on broken sleep.

[Rachel Hollis]

That's good. Okay, this one is from Lauren. I find myself craving sugar in the afternoons. Why is that? And what can I do to satisfy it without blowing up all the good I've done?

[Dr. Stacy Sims]

I feel you, girl. Okay, so an easy tip you can do when you want sugar in the middle of the afternoon is to before you have the sugar, take a big glass of water like the one I have here and put one tablespoon of vinegar in this glass of water. It can be any type of vinegar, apple cider, white wine vinegar, red vinegar, whatever, one tablespoon. And you drink this before you have the sweet food. This can lower the glucose spike of that food by up to 30%.

[Rachel Hollis]

So you're saying like, let have the treatment girl if you need the treat, but just give yourself a little vinegar moment beforehand.

[Dr. Stacy Sims]

Also, if you don't want to do the vinegar, you can have like 10 almonds, which is a nice way to put clothing on your carbs. You can also take a supplement called anti Spike, which I highly recommend. And this is with lemon concentrated extract that also reduces the spike of that food. And sometimes you just can't do any hacks and you're going to have the donut and it's going to suck and you're going to feel poorly afterwards. But we can't always manage our glucose spikes. But those are three easy things I recommend that can be helpful.

[Rachel Hollis]

What is. What's going on with the acidity and the vinegar or the lemon that's making

[Dr. Stacy Sims]

it so vinegar contains a molecule called acetic acid. You don't need to know the name, but that's the name. And what it does is it slows down how quickly carbs turn to glucose in your stomach. So you're still eating the carb, but the glucose molecules are arriving more slowly. It's all about the speed. So they're breaking down more slowly and arriving more slowly into your bloodstream. Therefore, smaller spike. It's all about the velocity. And for the lemon, it's acting a little bit differently, but it's also slowing down the digestion. So you also feel fuller for longer, which is great.

[Rachel Hollis]

So are there things like when you are going through your day that you're just like, anytime I'm going to do this, I always do this. Are there things that maybe not all of us are going to do but that you switch whereby I always have

[Dr. Stacy Sims]

anti spike in my purse and if I'm going to have like a random accidental cookie brownie situation, I take two capsules of that. That's the lemon extract. I always do a savory breakfast. There is not one day where I like you. Like, once I understood the power of that on my brain, on my body, on my energy, there was no going back. So this morning I had the egg and turkey and spinach scramble. I'm traveling right now. So I ordered it, it was takeout and got delivered to my house. But it's A savory breakfast. I will always have a veggie starter before dinner. So that's the whole concept about the fiber. And the reason I do that is because at dinner I love having some carbs. Like, I'll have some rice or some pasta. Like, before I go to bed, I want to feel nice and carved up. So I'll do the veggie starter first. And then I try to move as much as possible between the meals and after I eat. But really all the hacks have become such a part of my life. The only one I've stopped doing is the vinegar because I do anti spike now instead. But otherwise, like, this is just how I live. It's like brushing my teeth or drinking water. It's just, it's. It's second nature.

[Rachel Hollis]

Is your body different? Like, physically? Do you feel different in your body than you did before you lived this way?

[Dr. Stacy Sims]

Oh, night and day. I feel like, you know in the movies when they go through a mirror, it's like, oh, the mirror is actually going into a parallel universe. Like, that's how I felt. I felt. I feel like I'm on the other side of the mirror now. Listen, my skin is clearer, my sleep is better, I have more energy, I have more focus, I feel calmer, I have less anxiety. I feel just generally like a steadier human, which is a perfect mirror of my steadier glucose levels. And then the days when I don't do the hacks because I don't know, because I'm on vacation and I'm like, oh, for breakfast, What a great idea. Then I regret it because I feel awful. So there's no reason for me not to do the hacks, you know? And do I feel different? Yes. I also feel mostly different in my brain, I have to say. Mostly my brain. Yeah.

[Rachel Hollis]

I mean, honestly, so much of what you've talked about, I feel like is any of us can incorporate it. It's nothing crazy. It's nothing you have to buy. It's just a certain way of living. But more than anything, what I'm interested in, in this process is like how it would affect your me mentally, because I feel my anxiety shift throughout my hormone cycle in the month. I have weeks where I'm like, so fine. And then I have weeks where I can't fall asleep because my mind won't stop racing. And I've had that for a lot of my life. And I know how to do breath work and I know how to get past it. But this is the first time I'm wondering If I tried something like this, how might I feel? Like would I still experience those days where that happens? And if I want to try this or if someone listening is like, okay, I'm going to give it my all. How long do you think that you need? Is it a week, is it a month? Where you start feeling real results, you

[Dr. Stacy Sims]

will feel the results in a day. If you've been on a glucose roller coaster your whole life without knowing it and you apply the hacks, you will feel different instantly. Because that's the cool thing about glucose. It's not something that changes over months. It changes in a minute depending on what you eat or how you eat it. And that impact on your brain is immediate. A lot of the fluctuations you feel throughout the day of your personality, your energy level, your happiness, your mood, they are linked to your blood sugar levels. So it is very immediate the response. And then listen, that's for the short term stuff. And then if you're struggling with things like prediabetes, diabetes, difficult menopause symptoms, polycystic ovaries, etc, you will see effects in weeks. Obviously it's going to take longer for those things. But, but whatever you do know that if you start today with a savory breakfast, a veggie starter, anti spike, moving after eating vinegar, this is the first step towards going through that mirror I talked about. Because there's another world waiting for you. The world of steady glucose levels that we all deserve to live in and we all deserve to break free of the sugar addiction that the food industry has been manipulating us into. So all this to say you will feel the effects. And I highly recommend everybody does this asap.

[Rachel Hollis]

Love it, love it. Loved this conversation. I'm so grateful that I got to sit down. You are a guest I've wanted to have on the show forever. For the audience who's listening now, they're obsessed with you and they want all the things they need to read, the books they need to get, the new books they need to follow you on Instagram and all the places will you tell everyone where they can find you and your work?

[Dr. Stacy Sims]

Okay, so best place is on Instagram, Glucose Goddess. You can also go to glucosegoddess.com here's the recommendations. My first book is called Glucose Revolution. That's the one that has the 10 hacks on all the scientific bible. Then I have the Glucose Goddess method. That's a four week plan with a bunch of beautiful recipes. If you just want the simple like straight to the point, let's make some recipes and go for the hacks. Now then, my new book on pregnancy is called Nine Months that Count Forever. I've got so many books now and in terms of like things to help you if you want. So if you want a glucose monitor, I recommend Stello. It's available in the U.S. no prescription, very easy to get online. If you want the supplement I talked about, it's called Anti Spike Formula. And I'm also releasing a protein powder that is perfect for a savory breakfast in a cup. You froth it into your coffee and it's 20 grams of protein, the taste of a splash of milk and that's your savory breakfast in your halftime. And I'm going to send you some Rachel because it's the best protein powder in the world and you're going to free that.

[Rachel Hollis]

Yes, I would like love that. This has been so incredible. Thank you so much for the time.

[Dr. Stacy Sims]

Thank you for having me.

[Rachel Hollis]

The rachel hollis podcast is produced by me, rachel hollis. It's edited by andrew weller and jack noble.

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[Dr. Stacy Sims]

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[Rachel Hollis]

Mmm.

[Dr. Stacy Sims]

So good.

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[Dr. Stacy Sims]

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