135 Die ersten 9 Monate: Wie Ernährung ein Leben prägt – mit Jessie Inchauspé

00:00:00: And so they looked through medical records and found, based on the data of sixty thousand people that... The babies who were developing when their moms ate only forty grams of sugar had a fifteen percent lower risk for having developed diabetes in there whole life.

00:00:13: Did you wear a CGM during your pregnancy?

00:00:16: I was reading all this information about how your glucose levels basically become baby's glucose level while pregnant.

00:00:24: So i was wearing it to see what would happen to my body because during pregnancy we get more insulin resistance.

00:00:30: I

00:00:30: used to sip old balsamic vinegar, undiluted and a small piece of my tooth broke off.

00:00:39: No way!

00:00:40: Because of that you think?

00:00:42: Yeah

00:00:42: And there's incredible data for example A study from Cornell University That shows when you supplement with one point two grams of DHA per day during pregnancy You can increase your baby IQ.

00:00:53: Welcome to Mission Health.

00:00:54: I'm Dr.

00:00:54: Hadisadeh, and we always hear how important nutrition is for our health.

00:01:04: But when does healthy nutrition really start?

00:01:06: Maybe much earlier than we think!

00:01:09: Not only in childhood or if you start making decisions yourself but possibly during pregnancy as well.

00:01:15: That's exactly what we're talking about today because the nutrition of a mother can obviously have a lot more impact on how she develops into children than many are aware And that's why i'm looking forward very much at my guest today.

00:01:29: Experts Of The Week.

00:01:31: I am

00:01:32: Jesse

00:01:32: Inchosberg.

00:01:33: Many of you know her as the Blue Coast Goddess, she is a biochemist, nutrition expert and best-selling author.

00:01:39: With her books about blood sugar and nutrition, she has reached millions of people worldwide!

00:01:42: Now take care in your new book, nine months that count for life with questions like nutrition or pregnancy which can bring future to babies.

00:01:50: The episode is in English.

00:01:52: – have fun!

00:01:55: Very good to see you.

00:01:56: Thank You very much for joining the podcast.

00:01:58: I cannot believe that the glucose goddess is Joining me and i have To ask what, have you eaten today?

00:02:07: So i just ate Just one minute ago a big omelette with A small salad With vinegar And a piece of dark chocolate just before i came on uh...to meet you And this morning I actually didn't have a lot of time, so i had a big coffee with protein powder inside it.

00:02:26: That's what I do when I don't have time to have proper breakfast!

00:02:30: I haven't never tried that...

00:02:31: It is because.. So this was the whole secret and then can tell you offline.

00:02:34: but um so far there has been no.

00:02:37: protein powders are good enough.

00:02:40: put in your coffee until now.

00:02:42: So ill tell you afterwards about this little secret coming yes?

00:02:48: So you wrote the book, The Glucose Goddess Method.

00:02:53: And before we get into your new book if you reflect what you know today and back then is there anything that you now see differently or approach with a little bit more nuance?

00:03:07: Or do you think everything holds true until today?

00:03:10: I think things still hold true because when What I was really doing is talking about some pretty common sense stuff like avoiding sugar in the morning, you know moving after eating having more vegetables but just explaining them through a new lens and with the work of continuous glucose monitors.

00:03:41: Maybe something that i would change.

00:03:44: or I think the conversation around glucose monitors, you know?

00:03:50: The actual device.

00:03:52: That's really ongoing.

00:03:56: so maybe i would have added in that book a bit more information about the device because it has come to my attention through my work.

00:04:06: many people tried glucose monitors and still this day people not being sure how to interpret the numbers, you know it can be quite a confusing technology if we don't have enough context.

00:04:21: So I think i could've done better job like putting whole section in book about glucose monitor data.

00:04:27: so that's maybe my one regret but another rest still holds completely true.

00:04:35: and then what interesting is seeing more studies come out Spikes in people without diabetes, you know more and more studies on food order on vinegar Etc.

00:04:47: So if anything I feel like I could do an updated version of the book with even More Studies.

00:04:53: but things that thinks hold true.

00:04:54: Yeah

00:04:55: Did you wear a CGM during your pregnancy?

00:04:58: I did actually.

00:04:59: yeah absolutely.

00:05:00: i think it was for A few reasons.

00:05:02: I mean one I Was reading all The information about how Your glucose levels basically become your baby's glucose levels when you're pregnant.

00:05:10: And so I was wearing it to see what would happen to my body because during pregnancy we get more insulin resistant.

00:05:17: and So, I wanted to see the change in the spikes which was really quite shocking.

00:05:22: In my book i did a test of eating a cookie Every month doing pregnancy and you see this spike getting bigger and bigger every month?

00:05:29: Then I was also wearing for motivation, which I think is a big driver today when i want to wear one because I was trying to be really good about my sugar intake and so by having the feedback of the curve it was just like I had an ally you know or little coach in my pocket to help me with that goal.

00:05:50: Yeah, I actually do the same.

00:05:52: Every year i'll slap one on or maybe two so that get a full month just to sensitize myself again.

00:06:01: you know be more mindful and see how my body reacts to different food

00:06:05: Totally!

00:06:05: And even wore it while giving birth.

00:06:09: So I have the glucose curve of mine In book at very end in the birth chapter which is kind of remarkable to see because you can see, my glucose getting higher and higher.

00:06:24: I wasn't eating anything in particular but it was just the glycogen being dropped on my bloodstream for my uterus i guess... To be able have energy.

00:06:32: so that's pretty cool!

00:06:34: It's hard work.

00:06:35: this why they called it a being-in-labor right?

00:06:39: Yeah for sure!

00:06:41: During your research while you were pregnant Was there where you thought to yourself, holy shit.

00:06:50: Why hasn't anybody prior to me looked into this?

00:06:56: So I think many people have looked into it and there are really good books on the topic.

00:07:02: but The Holy Shit moment for me was like why is nobody talking about this science that exists?

00:07:08: so i'm trying... Like in my other work I'm not the researcher myself doing research in terms of, you know... In the lab or epidemiologically.

00:07:18: but i really felt like there was lacking communication about all this science.

00:07:22: Um..I think that oh shit moment was maybe when I saw The Research About Colleen Intake and how it can have an impact on measurable aspects Of a baby's brain development Like years after birth Or This Really Famous study from the UK that looked at sixty thousand people and showed when we cut our sugar intake by half during pregnancy, we can reduce the likelihood of our baby getting diabetes in his own life.

00:07:53: And so for me I was like oh my god what were doing these nine months really matters to rest of their lives as a child when I didn't realize all the power that, um...I actually had during pregnancy.

00:08:12: So you've already started hinting at a key nutrient for the baby's development with choline?

00:08:20: Can you take us to other key nutrients?

00:08:23: and uh..that you found out in your research of this book?

00:08:26: Yeah, absolutely.

00:08:27: So choline is a big one and it forms the baby's brain And then comes from animal foods and especially for my egg yolks so that something to really keep in mind into try To have enough of.

00:08:39: so I was having three or four eggs a day to get enough calling during pregnancy.

00:08:43: um another key nutrient is protein.

00:08:46: so when we're building your baby From scratch The baby needs a lot of protein to build his body in charge of giving enough protein to your child.

00:09:00: So that's the other second one, and the third is omega-three DHA.

00:09:04: That's a substance that comes from algae and fish And that builds the baby's brain cell connections.

00:09:10: There are incredible data.

00:09:11: for example A study by Cornell University shows when you supplement with increased your baby's IQ.

00:09:22: So in that particular clinical trial they found a four-point IQ increase at four years old, and the kids who were um...in the rooms of moms are being supplemented with DHA.

00:09:33: so thats pretty striking!

00:09:36: And today you know we have very low omega three levels as a whole.

00:09:41: Getting enough omega-threes can also reduce the risk of premature births.

00:09:45: So it's a really, really powerful nutrient.

00:09:47: and today seventy five percent to eighty percent of moms are unfortunately not hitting the target set by The European Union on how much omega-three is to have during pregnancy?

00:09:57: so this Is the three that we need to add more of choline protein and Omega threes.

00:10:02: And then the last one is glucose.

00:10:04: and This is not so much a question adding more glucose during pregnancy It's more questions understanding that your baby doesn't actually need you to double your carbon sugar intake.

00:10:16: Your baby needs a little bit of glucose during pregnancy, but really you're better off trying to reduce how much sugar you are eating and help the programming of metabolism in your baby.

00:10:27: And there's also many other important things during pregnancy.

00:10:30: But what I was seeing is in these four nutrients, there was a real combination of factors.

00:10:36: One they were very important and two most moms were lacking in the first three like significantly lacking in The First Three And then getting way too much um...of the last one.

00:10:47: So There Was A Real Discrepancy Between The Importance And Then How Many Moms Were Getting To The Proper Levels.

00:10:54: If That Makes Sense

00:10:56: No, it totally makes sense.

00:10:57: You know I have three kids and well actually my wife had the three kids... I just was donating my DNA and watching from the sideline And i wish you know we had your book back then.

00:11:13: My Kids Are Teenagers now because you know..I'm a physician!

00:11:18: I didn't know this.

00:11:19: How do explain that?

00:11:20: how did you explain the lack of knowledge?

00:11:24: Because the science has been existing for a very long time.

00:11:27: Yeah, I honestly don't know because nobody speaks about this.

00:11:34: so in med school you get taught to treat diseases and not preventing diseases.

00:11:42: So one thing that i'm focusing on today is preventive diagnostics but also doing your best the child that is in your womb, it's not taught.

00:12:01: Let's try to clarify a couple of myths.

00:12:06: you said one... You need to eat for two as something I hear all.

00:12:17: My child, number two and three were twins.

00:12:19: So my wife had to eat for three.

00:12:22: but this is wrong you know?

00:12:24: And omitting to your cravings what do you think about that?

00:12:29: I think there's different categories of cravings.

00:12:32: so first of all many moms including myself can have very intense nausea.

00:12:38: in the first trimester i was very nauseous Honestly, I couldn't eat anything else but carbs and chocolate.

00:12:46: It was just physiological.

00:12:48: it wasn't possible.

00:12:49: so for that phase is important to do whatever we can.

00:12:53: And then in terms of cravings, I think we see two categories.

00:12:56: We see the craving for things like pickles or meat Or fruit and these can sometimes point to real needs that your body has.

00:13:05: so For example though The craving for salty foods and pickles.

00:13:08: this can point To your body needing more iodine which is important for the baby's growth.

00:13:13: a craving meat?

00:13:14: For example?

00:13:14: i mean That's obvious.

00:13:15: it's protein an iron.

00:13:16: and then craving fruits could often be.

00:13:19: you're creating vitamins but if you're craving like You know, twenty five triple chocolate fudge cookies with whipped cream.

00:13:28: That's probably not like a real biological need.

00:13:34: It's probably something else which is quite unfair Which it seems that during pregnancy women are gonna be more attracted to sugar and get more dopamine signaling in the brain from same amount of sugar.

00:13:47: So there's this study, a Spanish studying done on rats where they found that in pregnant rats... The center or part of the brain that is registering the dopamine for eating something sweet develops more receptors during pregnancy.

00:14:01: so the same cookie might be leading to more feelings of enjoyment than the brain.

00:14:07: And from a sort of evolutionary perspective this might make sense, right?

00:14:10: Because you're pregnant so you need to make sure that your having as many fruit as you can find.

00:14:15: But today where you order on the phone with five litres of ice cream it's backfiring little bit.

00:14:24: That being said I experienced two like this craving for sugar and calorie rich foods.

00:14:30: So in those cases It's not about, you know, restricting because that is hard and it isn't very healthy.

00:14:35: It's more about learning how to eat the stuff that you really want to eat in a way which will create less spiking or inflammation of your body.

00:14:43: So for example if you wanna eat twelve cookies have them after lunch instead of for breakfast on an empty stomach.

00:14:50: And if you can move your body a little bit after eating them, clean your apartment to do a few dishes so that your body is absorbing some of that sugar and not letting it all go through to your baby?

00:15:01: Then during pregnancy If you can say okay Instead of fifteen cookies I'm gonna have fourteen cookies.

00:15:07: This already going be positive impact in the child because we need remember this something really big myth When we're pregnant, everything we eat goes into our bloodstream and then to the baby's bloodstream.

00:15:19: It is a direct connection.

00:15:20: There are no filtering process.

00:15:23: The placenta which is an organ that brings the mom's blood stream in very close connections.

00:15:30: Placenta does not think about what he needs to let through And make sure this doesn't come in.

00:15:37: The placente largely trusts that whatever is in high concentration, and the mom's blood belongs in high-concentration of baby's blood.

00:15:46: And thats why its important to not drink alcohol or take toxic drugs because they go into a baby!

00:15:52: The same thing as true for everything we eat.

00:15:54: it all goes through the baby.

00:15:55: so when you have the fifteenth cookies there are lots of sugar which makes this way to the babies developing body And this sends signals to the child.

00:16:04: It says, okay you're gonna be born into a world with a lot of sugar.

00:16:08: so prepare yourself You know become really good at storing fat increase your insulin levels and it's preparing that baby body in way That might create vulnerabilities as two things like obesity and diabetes later In life...and thats pretty scary thought But biologically its true.

00:16:26: So I think Its important make sure that people are aware of that biological truth.

00:16:33: Yeah, and I think you mentioned also referenced the UK study.

00:16:38: uh...that you mentioned earlier where there was sugar rationing during the war?

00:16:45: Exactly!

00:16:46: And i-i think it lasted for ten to fourteen years.

00:16:51: so they could study you know, babies that were born in their face and compared the lifetime risk for diabetes.

00:16:59: Can you explain a little bit more?

00:17:01: Yeah!

00:17:02: You're completely right.

00:17:02: so... For these thirteen years in the UK The whole country went from eating eighty grams of added sugar per day to eating forty grams or added sugar because there was this country-wide rationing about how much sugar they were allowed to have.

00:17:18: And it's not fruit This is the added white table sugar.

00:17:23: And so, sixty years later scientists wondered well you know the babies who were developing in The Room of the Moms during sugar rationing.

00:17:33: is there anything that happened to them Later on?

00:17:35: we could see and measure.

00:17:37: So they looked through medical records.

00:17:39: They found based upon the data of sixty thousand people That...the babies who are developing when the mums Were eating only forty grams of sugar had a fifteen percent lower risk Of having developed diabetes than their whole life.

00:17:52: So what does that tell us?

00:17:53: It tells us that, What happens during these nine months which is a very short window when you think about the whole life right.

00:18:00: What happens doing this?

00:18:01: nine month's something of outsized importance That has an impact on the calibration Of organs and metabolism in your brain.

00:18:11: it's moment high sensitivity and high impacts.

00:18:16: And how I like to see my baby developing inside the mom's body.

00:18:22: He doesn't have any information about the world he is going to be born into right?

00:18:26: You can see it, you cannot ask questions and just getting information through environment that Mom was creating in her own body.

00:18:35: And so when the mom is eating very high sugar intake, the baby's getting that information.

00:18:39: That the world is going to be very high in sugar.

00:18:41: similarly When the mum eats very low protein during pregnancy The baby gets the message you're gonna Be born into a world with very low Protein.

00:18:49: So keep your muscles Very small.

00:18:51: maybe You know some organs are not Gonna be able To finish them completely because there was just Not enough building blocks.

00:18:57: And all these messages are sort of postcards we're sending to the baby.

00:19:01: We're not even aware that were doing this, right?

00:19:03: Nobody is telling us through our diet... ...we are helping our baby shape his body and brain based on a world he thinks it's going be born into.

00:19:13: So its quite important that we try send message that is reflective of healthy environment in health because thats gonna calibrate epigenetically DNA.

00:19:23: so anyway just fascinating information.

00:19:26: Yeah, I called my mother and asked her what she was eating during Her pregnancy with me.

00:19:33: And unfortunately She cannot remember.

00:19:34: it's too long ago.

00:19:37: I do the same thing and My mom said that she was having mostly you know very sweet sugary stuff No eggs probably like a normal amount of protein.

00:19:48: and actually When I was twenty-five years old, I was very close to having prediabetes.

00:19:53: My glucose is like ninety nine milligrams and prediabetic is a hundred.

00:19:57: And iIwas twenty five!

00:19:59: And... ...I could never really explain it you know?

00:20:02: I wasn't eating particularly worse than my peers.. ..and looking back now that I have this information.... ..I wonder if maybe my mom's very high sugar diet when she was pregnant with me could've had an influence on my vulnerability.

00:20:15: I mean, many things...I never got the disease because you know.

00:20:17: I caught it and was able to do the glucose hacks and fix that.

00:20:20: but It's interesting to wonder if today we would feel different in our brain or body If our mom had eaten differently?

00:20:30: It is very difficult find out now!

00:20:31: We will probably never

00:20:32: know!

00:20:32: Exactly!

00:20:37: And there'll be an ethical study on it.

00:20:41: Yeah, that's one of the main problems we have with this area.

00:20:44: research right like.

00:20:46: We cannot run clinical trials on humans.

00:20:49: We can't say to five hundred moms You know eat very poorly into the other five hundred eat very well and measure what happens.

00:20:56: today bees.

00:20:56: so Scientists drawn two sources of data animal studies which are very, very common to measure the effects because in animal studies we can obviously control these variables more.

00:21:09: Supplementation Studies.

00:21:10: so it's okay ethically to give some moms like an omega-three supplement and others a placebo and to measure that.

00:21:16: So we have a ton of those And then A lot of observational associative data Like The UK study Which is kind Of the closest thing To natural controlled experiment That We Have.

00:21:28: So you just touched on it, supplementation.

00:21:33: I do imagine or know for a fact that

00:21:35: most if not

00:21:36: all of the pregnant women will not eat fatty fish in the right amount to cover their omega-three needs... What's your take on supplementation?

00:21:47: That is a vast topic.

00:21:49: I think supplementing general is like saying what are beverages in general.

00:21:54: It's like, well it depends on the beverage you know?

00:21:58: I think this supplements that are specifically trying to fill an nutritional gap make a lot of sense.

00:22:04: for example omega-threes is perfect example.

00:22:08: The health agencies worldwide say that moms should be eating three hundred milligrams additional DHA per day during pregnancy and most moms not getting that as true food.

00:22:18: so if your supplementing its allowing us get established biological need, then that's great.

00:22:24: I think same thing for choline also in some cases.

00:22:28: For example In the Choline case a supplement is going to be less well absorbed than the form and food.

00:22:34: But we system pretty incredible data.

00:22:36: as i mentioned The one point two grams of DHA per day And the four-point IQ increase.

00:22:42: We'll have another study with two point Two grams of dha during pregnancy?

00:22:46: And the kids have six percent better hand eye coordination score when they're two and half years old.

00:22:50: So that's pretty interesting.

00:22:53: And then in the world of choline, for example we also have some pretty strong data.

00:22:58: so there was one study done at Cornell which gave some moms four hundred and thirty milligrams per day of cholin or nine hundred and three milligrams per.

00:23:07: And then the babies came in when they were their first year of life.

00:23:13: They measured reaction time, which is a standardized measurement of brain functioning and saw that kids who are developing with more choline had faster reaction times.

00:23:24: This test is coordinated to IQ as an adult.

00:23:27: It's amazing.

00:23:28: We also see similar supplementation results on culling and emotional regulation at three years old.

00:23:35: So parents report that babies are more emotionally regulated when they're three-years-old, um...when there's been the cullings implementation?

00:23:43: I mean in many cases it is really interesting especially i think its safest.

00:23:48: we were talking about supplementation Filling an actual nutritional gap.

00:23:53: So, you know the obvious ones are iron.

00:23:56: when your pregnant You often get an ironsupplement vitamin D supplement?

00:24:00: You know has really good evidence behind it.

00:24:02: folate Oh my god of course That's.

00:24:05: that's a huge one.

00:24:06: It's a huger on you in France.

00:24:07: It's actually so.

00:24:08: I'm French and full eight in France is still something that Is not adopted at all.

00:24:13: like most of my friends don't even take folate When they're pregnant because the doctors don't tell them about.

00:24:19: So I think the data is that only thirty percent of pregnant moms in France take fallage.

00:24:26: Thirty percent, even though we know it has a very strong correlation with neural tube defects and risk of miscarriage

00:24:34: etc.,

00:24:35: so anyway... We have a long ways to go!

00:24:37: What do you think about supplements?

00:24:39: I'm

00:24:40: a big fan but only if you have deficit and need to recalibrate basically will fill up your deficit.

00:24:50: And oftentimes less is more, but there are you mentioned it vitamin D omega three magnesium or the top three on my list and then gets very personalized.

00:25:08: so I I don't believe in...I think if you don't take anything and your malnourished, a good multivitamin.

00:25:18: There's good evidence for this helps and improves general health.

00:25:24: but If you can afford to measure your blood And look at all the marker nutrients and see if you're deficient in one or two then addressing those is super helpful

00:25:38: Yeah, but I mean it's even better to adjust them through food right?

00:25:43: Absolutely.

00:25:44: There are issues like nausea cravings energy crushes that a very common during pregnancy.

00:25:51: What role does the blood sugar play in all of this?

00:25:55: It is one of factors The symptoms, for example in the case of nausea.

00:26:01: so we don't have a solution yet.

00:26:03: apart from if you have very intense form there's some medication but really for most moms it is just a matter waiting out.

00:26:10: But we do know that protein helps reduce a little bit the sensation of nause and being on a blood sugar roller coaster can increase feeling of nausea, especially during the glucose crash.

00:26:23: So that's why yeah.

00:26:24: another reason why managing your glucose levels during pregnancy is a helpful thing because it also helps alleviate symptoms same for fatigue.

00:26:35: I mean thats huge thing.

00:26:36: you know energy crashes are massive and if you compound with a glucose roller coaster its going to be even more exhausting baseline, fundamental part of physical and mental health that we should always be looking at it.

00:26:57: And making sure that were actively trying to balance it?

00:27:01: Yeah in that aspect you know what you've written in your previous book.

00:27:06: all the hacks still hold true.

00:27:12: so I follow.

00:27:13: yeah i love vinegar.

00:27:17: So I do, as you recommended and have a tablespoon of vinegar in the glass of water.

00:27:26: I learned that hard way.

00:27:27: to tell your personal story... ...I used to sip old balsamic vinegar in a shot glass undiluted And small piece of my tooth broke off.

00:27:43: so now no!

00:27:46: Because of that.

00:27:47: My dentist

00:27:47: asked me, yeah I'm pretty sure because it was down here and there's just a tip.

00:27:53: And my dentist ask so what did you do?

00:27:56: Maybe its the vinegar.

00:27:58: Yeah absolutely dummy That

00:28:01: is bad.

00:28:02: So now i know for sure Always dilute in glass water

00:28:07: If u can use straw.

00:28:10: That is, that's a brilliant idea.

00:28:13: I wish i knew it five years ago.

00:28:18: It's all good.

00:28:19: now and again.

00:28:21: you know this but for viewers and listeners eat your fiber first And the protein then.

00:28:28: carbs.

00:28:29: still holds true.

00:28:31: walking after eating.

00:28:33: Yeah.

00:28:33: so maybe to touch on that little bit more.

00:28:35: So First of All The Vinegar Things.

00:28:38: What Is Going On?

00:28:39: Why Does It Work?

00:28:40: this is not random, there's real scientific evidence behind it.

00:28:43: So vinegar contains a molecule called acetic acid which is really interesting and powerful because it slows down how quickly in your digestive system carbs so things like bread pasta rice or anything sweet gets broken down into glucose molecules.

00:29:01: That means that when we have one tablespoon of vinegar in big glass of water all It reduces how quickly the carbs actually hit our bloodstream.

00:29:12: Therefore, it reduces the glucose spike of the carbs and this means we're still having the carbs but we are getting less of a spike or less of crash meaning less inflammation and less feeling of cravings after that meal.

00:29:28: So its quite powerful And helps reduce that cycle of you know spike-crash-crave, spike-cash crave.

00:29:34: You mentioned fiber first important hack to use.

00:29:39: To try and always eat your vegetables at the beginning of a meal, which is start all meals with vegetables especially the meals that are going be very high in carbs.

00:29:48: So for example if you're gonna have pizza or big salad before If pasta has some carrots or broccoli because the fiber in those vegetables it creates protective mesh.

00:30:01: And again, it's all about the speed of the glucose.

00:30:04: It slows down.

00:30:05: how quickly the glucose arrives in the blood is all about velocity.

00:30:09: and then you can also combine the two hacks and have a salad with vinegar dressing or some vegetables with little vinegar sauce on top.

00:30:17: that's double hack for your glucose.

00:30:20: Now this is great.

00:30:22: I Have to ask You know A different topic but its related To food intake Or nutrition intake In general your take on microplastics during pregnancy?

00:30:34: I mean, it's very early.

00:30:38: We have only a few years of research but what's going is that we see in many studies that researchers are finding microplastic in the placenta meaning that microplastics around us are potentially making their way into our babies even starting in the room which is pretty wild

00:30:56: and scary.

00:30:58: Yeah, it's a bit scary and you know there is also studies showing me have microplastics in our brain.

00:31:02: I mean they're little everywhere.

00:31:04: We don't know exactly what the long-term effect of this going to be but let us just say that its probably not good To have more microplastic in your placenta.

00:31:16: So Its helpful all time trying reduce exposure.

00:31:20: so You want stop drinking water thats in plastic bottles And use filters at home if u can.

00:31:28: You don't want to heat anything, for example in a microwave.

00:31:31: In a plastic box.

00:31:33: so if you order takeout immediately Take it out of the hot plastic box and put another Box.

00:31:39: I also try not touch receipts which are full Of this specific lighting plastic Which gets under your skin very quickly.

00:31:47: So listen we live in modern world.

00:31:49: Plastic is all around us.

00:31:51: But specifically drinking the bottles And heating plastic two of the biggest things we can do.

00:31:57: And also avoiding teabags that are plastic, it's a big one because tea bags as plastic you put boiling water on top and that liberates so many microplastics.

00:32:07: So I drink tea from this French brand That makes teabag with basically cloths like muslin.

00:32:15: It is cotton which is amazing!

00:32:17: I have to ask you last question.

00:32:18: You've been very generous.

00:32:22: Just one key piece of advice to an expecting mother, what would it be?

00:32:27: Have four eggs a day.

00:32:29: To make sure that your baby's getting enough choline for their brain have a little can of sardines or anchovies three times a week.

00:32:38: so you're asking for one piece but I'm doing several.

00:32:41: sorry yeah

00:32:41: give me more.

00:32:42: just fine.

00:32:42: three

00:32:42: or four eggs per day and fatty fish three times the week.

00:32:47: protein at every meal.

00:32:49: try to reduce a little bit your sugar intake And then if you can supplement with some extra omega-threes, because there's good evidence that going above the three servings a week could be helpful for your baby.

00:33:04: The last piece of advice is... If we don't do any of this?

00:33:08: Your baby will be fine!

00:33:10: Most of us have developed in rooms with none of this and we're completely okay.

00:33:15: We are talking about some small optimizations that can be made, just remember to do our best when it comes to the fundamentals for growing a baby which is body water and food...we have those.

00:33:28: so thats really all that matters.

00:33:30: Trissie thank you very much for your time!

00:33:32: For everything they did..you were helping educate the general public not only on glucose metabolism, which is a key factor in living healthy and ultimately longer.

00:33:47: And they are healthier life.

00:33:48: but now you've taken the chance to do research on nutrition during pregnancy and effect of babies.

00:33:57: that's so valuable!

00:34:00: I said it before...I wish i had this book decades ago To know what to look after, so thank you very much.

00:34:09: What do you do is very important and it helps to propel humanity into a better state of life?

00:34:14: Thank You

00:34:15: Wow that's quite the compliment!

00:34:17: Thank you so much Haji, I appreciate it.

00:34:18: Especially

00:34:20: important for the development of babies in large jessie, certain central nutrients that influence, among other things, brain, metabolism and growth, which often are not enough for many pregnant women.

00:34:47: And thirdly it usually doesn't need any perfect nutrition or complicated rules.

00:34:52: Often small changes make a difference every day such as a reasonable amount of sugar, more protein and nitrogen or conscious times.

00:35:00: So like jessi says don't be mad you're doing well!

00:35:06: Breathe slowly when the head is too loud.

00:35:08: Stress often makes your breathing faster and flatter automatically.

00:35:12: That's why the nervous system stays in alarm mode.

00:35:15: Try to breathe more slowly, for example four seconds one or six seconds two.

00:35:20: The longer you breathe, activate the vagus nerve and signalize your body.

00:35:24: Danger is over!

00:35:24: Often less breath chains are enough so that the head becomes calmer again.

00:35:28: So a random reminder today... Your breathing is the fastest way of influencing your nervous system.

00:35:32: Until next time stay healthy and curious.

00:35:35: That was Mission Health with me, Dr.

00:35:40: Hadisadeh.

00:35:41: Thank you for being part of this growing community.

00:35:43: Support the podcast with a like, comment or follow Until next time, stay healthy and curious.