Diary of a CEO

They're Lying About 'Healthy' Foods & Sugar! Shocking New Research That's Harming You

Guest: Jesse InchauspéFebruary 26, 2026

pregnancy nutrition epigenetics glucose management blood sugar spikes maternal diet fructose choline protein leverage hypothesis omega-3s miscarriage food marketing deception child development gestational diabetes brain health cravings sleep deprivation alcohol in pregnancy exercise during pregnancy supplements

They're Lying About 'Healthy' Foods & Sugar! Shocking New Research That's Harming You

Episode Summary

AI-generated · Apr 2026

AI-generated summary — may contain inaccuracies. Not a substitute for the full episode or professional advice.

Glucose expert Jesse Inchauspé, known as the Glucose Goddess, shares groundbreaking research from her new book, "Nine Months That Count Forever: How Your Pregnancy Diet Shapes Your Baby's Future." Her central thesis is that a mother's diet during pregnancy actively "programs" a baby's DNA through epigenetic switches, significantly impacting their development and future risk of diseases like diabetes, obesity, and psychiatric disorders. Inchauspé argues that society and the food system are failing pregnant women by not providing crucial, science-backed nutritional guidance, leaving a massive gap between scientific knowledge and common advice.

The episode delves into specific nutrients and dietary pitfalls. It highlights that 90% of mothers are not getting enough choline, an essential nutrient for the baby's brain formation, which can be easily obtained by eating four eggs daily. Conversely, the conversation vehemently stresses that babies need *no fructose* (sugar from desserts, chocolate, muffins, or even orange juice) during pregnancy, citing a UK sugar ration study that linked lower maternal sugar intake to a 15% lower likelihood of type 2 diabetes in offspring. Inchauspé also introduces the "protein leverage hypothesis," explaining how insufficient protein intake keeps the body hungry and can epigenetically program a baby for smaller muscle mass throughout life, recommending 1.6 grams of protein per kilogram of body weight daily in the third trimester.

Beyond pregnancy, Inchauspé discusses how unstable glucose levels profoundly affect mood, willpower, and behavior in adults, linking glucose crashes to irritability (the "voodoo doll study"), cravings, and even compulsive behaviors like doom-scrolling. She shares practical "glucose hacks" applicable to everyone, such as eating vegetables first, moving after meals (like doing calf raises or squats), and prioritizing a savory, protein-rich breakfast. The episode also covers vital advice on alcohol (complete abstinence recommended), caffeine (under two cups a day), and the importance of omega-3s (DHA) for brain development, advocating for fish consumption and supplementation.

Inchauspé's personal experience with miscarriage fuels her passion, shedding light on its commonality and the emotional toll. She empowers listeners with the understanding that while prenatal nutrition has an outsized influence, individuals always retain agency to improve their health through diet and lifestyle choices, even if their early programming was suboptimal. The episode concludes by urging a reevaluation of food marketing, emphasizing the importance of reading ingredient lists over calorie counts, and offering a practical, affordable, trimester-by-trimester plan to optimize baby's health.

👤 Who Should Listen

Pregnant individuals seeking evidence-based guidance on optimizing their diet for baby's health.
Couples planning to conceive who want to understand the impact of nutrition on fertility and baby's future.
Parents or caregivers interested in how early life nutrition can influence long-term health outcomes for children.
Anyone struggling with sugar cravings, energy dips, or mood swings and looking for actionable strategies to balance blood sugar.
Individuals confused by conflicting dietary advice or deceptive food marketing who want to make informed choices.
Health practitioners and educators looking for a comprehensive overview of prenatal nutrition and its epigenetic implications.

🔑 Key Takeaways

1.A mother's diet during pregnancy directly "programs" the baby's DNA through epigenetic switches, influencing their future risk of diseases like diabetes, obesity, and psychiatric disorders.
2.90% of pregnant mothers do not consume enough choline, a nutrient crucial for brain formation, with the American Association of Pediatrics stating that a deficiency can lead to "lifelong brain deficits in the baby."
3.Babies need no fructose (sugar from desserts, chocolate, muffins, or fruit juice) during pregnancy; high maternal sugar intake is strongly correlated with increased risk of type 2 diabetes and psychiatric disorders in offspring.
4.Low protein intake during pregnancy can lead to smaller babies and an epigenetic program for reduced muscle mass throughout life, requiring about 1.6 grams of protein per kilogram of body weight per day in the third trimester.
5.Unstable glucose levels significantly impact adult mood, leading to 'hangry' feelings, intense cravings, and reduced willpower, potentially contributing to compulsive behaviors like doom-scrolling.
6.Complete abstinence from alcohol is recommended during pregnancy, as even low doses can cause permanent developmental issues like facial morphing and weaker brain connections in the child.
7.Glucose management strategies (e.g., eating vegetables first, moving after meals, a protein-rich breakfast) are effective for both pregnant individuals and the general population to stabilize blood sugar and improve overall health.
8.Pregnant women often lack sufficient omega-3s (DHA), which are vital for a baby's brain neuron connections; supplementation and consumption of fatty fish three times a week are highly recommended.

💡 Key Concepts Explained

Epigenetic Programming

Epigenetics refers to 'dimmer switches' on DNA that activate or silence genes. The episode highlights that a mother's diet during pregnancy can epigenetically program her baby's DNA, influencing vulnerability to diseases like diabetes, obesity, and psychiatric disorders throughout their life, rather than the baby being 'set in stone' at conception.

Protein Leverage Hypothesis

This theory suggests that your body will continue to signal hunger and seek food until it has received enough protein. The episode applies this to pregnancy, explaining that insufficient protein can lead to continuous cravings and epigenetically program a baby for smaller size and muscle mass, adapting to a perceived protein-poor environment.

Energy Crisis in the Prefrontal Cortex

During a glucose crash, the prefrontal cortex (responsible for willpower and executive function) 'dims the lights' to conserve energy for vital functions. This loss of executive function makes it nearly impossible to resist dopamine-driven behaviors like social media doom-scrolling or cravings for sugary foods, as the brain signals an urgent need for fuel.

⚡ Actionable Takeaways

→Eat four eggs daily during pregnancy to ensure adequate choline intake for your baby's brain development.
→Eliminate or drastically reduce fructose (sugar from desserts, chocolate, muffins, dried fruit, and especially fruit juice) from your diet during pregnancy, aiming for less than 25 grams of total sugar per day.
→Consume approximately 1.6 grams of protein per kilogram of body weight daily in the third trimester of pregnancy to support your baby's growth and prevent muscle loss.
→Implement glucose-stabilizing "hacks" like eating vegetables as a starter before meals, moving your body (e.g., calf raises, squats, a short walk) within 90 minutes after eating, and starting your day with a savory, protein-rich breakfast.
→Avoid all alcohol during pregnancy, as there is no safe amount, and even low doses have been linked to negative developmental outcomes for the baby.
→Supplement with 2 grams of DHA per day and consume fatty fish three times a week to provide essential omega-3s for your baby's brain development, checking formula for these if not breastfeeding.
→Prioritize reading the ingredients list on food labels, noting items listed by weight, rather than solely focusing on calorie counts, to better understand a product's nutritional impact.

⏱ Timeline Breakdown

00:00Introduction to pregnancy diet programming baby's DNA and the lack of guidance for moms

01:00High glucose during pregnancy linked to baby's vulnerability to diabetes, obesity, and psychiatric disorders

02:00Guest Jesse Inchauspé discusses her work on blood sugar and its impact on daily health, mood, and relationships

03:02Glucose lows impact mood and neurotransmitters, leading to increased annoyance at spouses (voodoo doll study)

04:04Explanation of glucose crashes, the "alert" signal to find food, and their intensity due to modern diets

05:05Discussion on how fruit has been human-engineered to be sweeter and less fibrous

06:05Warning against fruit juice due to removal of fiber, comparing orange juice to Coca-Cola's sugar content

07:05Myth that orange juice is healthier than Coca-Cola, both having 25g of sugar; WHO recommendation of 25g/day

08:07Sugar releases dopamine, causing spikes and crashes; links to dopamine addiction cycles like doom-scrolling

09:07Glucose crashes cause an 'energy crisis' in the prefrontal cortex, reducing willpower and increasing compulsive behaviors

10:07Introduction to the protein leverage hypothesis: body stays hungry until sufficient protein is consumed

11:09People's questions about specific foods and deceptive marketing messages like 'no added sugars'

12:11Deceptive marketing examples: 'no added sugars' on juice, 'gluten-free' or 'vegan' implying healthiness

12:11Impact of diet on fertility for both men and women; sperm turnover is about three months

13:12Jesse's new book, "Nine Months That Count Forever," fills a gap between science and public knowledge about pregnancy nutrition

14:15Critique of the 'bun in the oven' metaphor: mothers are not passive, but actively co-create their baby's development

16:17Society and food system failing pregnant moms; Jesse's deep dive into 2,000 scientific papers on pregnancy nutrition

17:18Explanation of epigenetics and how maternal diet programs a baby's DNA for future disease risk

18:20Basics of pregnancy: trimesters, uterus, and how the baby receives nutrients from the mother

19:20Myth debunked: baby doesn't just get what it needs, but what is available from the mother's diet

20:21Choline's critical role in forming the baby's brain (memory, learning, attention); 90% of moms are deficient

22:21Recommendation of four eggs a day for sufficient choline intake (450mg/day), highlighting affordability

23:24Discussion on avoiding liver due to high vitamin A; Cornell study on high choline intake improving baby's reaction time

25:25Breastfeeding vs. formula: breast milk is 'alive' with information, formula needs checking for choline and omega-3s

26:28Less breastfeeding linked to silencing of the leptin gene, which signals fullness

27:29Baby needs no fructose during pregnancy; UK government sugar ration study from 1940-1953

28:30UK study showed babies born during sugar ration had 15% lower likelihood of type 2 diabetes later in life

29:31Jesse's personal story of pre-diabetes and her mother's high-sugar diet during pregnancy

30:32Most moms eat 80g sugar/day vs. WHO's 25g/day recommendation, often due to 'eating for two' myth

31:33Maternal diabetes linked to 15% higher risk of psychiatric disorders (schizophrenia, autism, ADHD) in offspring

32:34Theory behind psychiatric disorder link: high maternal inflammation causes micro-glia to over-destroy healthy neurons

34:37Recommendation for pregnant women to wear continuous glucose monitors earlier than third trimester

35:38First-trimester glucose levels can predict gestational diabetes, meaning it's not random but rooted in pre-pregnancy health

36:41Clear cut-offs for healthy vs. pre-diabetic glucose levels; 92mg/dL is the cut-off for pregnant women

37:41Individual glucose responses vary, but glucose hacks work for everyone; fasting glucose is easily comparable

38:43Muscle mass is protective against diabetes; how muscles soak up glucose from the bloodstream after eating

39:43Actionable hack: doing calf raises for 5 minutes after eating to reduce glucose spikes

40:46Traditional practice of walking after dinner mirrors glucose hack of moving after eating

41:48Actionable hack: eating vegetables at the beginning of a meal creates a protective mesh that slows glucose absorption

42:50Actionable hack: squats after eating for quick glucose reduction; standing desks also help

43:52Experiment idea: comparing glucose spikes after a muffin when standing vs. sitting

44:53Exercise is incredibly good for baby's development; rat study shows exercising moms have babies with faster maze-solving and less anxiety

46:57Metaphor of plant pots: mother's body is the 'soil' that co-creates the baby's plan based on available nutrients

47:57Humans are resilient, but suboptimal nutrient environments lead to babies adapting rather than optimizing

50:00Alcohol during pregnancy: no filter protects the baby; complete abstinence is best

51:01University of Melbourne study: even low doses of alcohol cause facial morphing and weaker brain connections in children

52:02Breastfeeding and alcohol: timing alcohol consumption can prevent it from entering breast milk

53:02Caffeine during pregnancy: under two cups per day is generally fine; not a neurotoxin like alcohol

54:03WHO recommends reducing caffeine intake above 300mg/day (roughly three cups)

54:03Fermented foods and gut microbiome seeding; bread as a source of glucose for baby's energy needs

56:08Distinction between glucose (from starches like bread) and fructose (sugar); baby needs glucose but no fructose

57:08Ketogenic diet during pregnancy not recommended; low glycemic index diet is helpful

58:09Supplements: Omega-3s (DHA) crucial for brain neuron connections; fish (sardines) and 2g DHA supplement recommended

60:11Iron supplement in third trimester and prenatal with methylated folate (to prevent miscarriage)

60:11Jesse's personal experience with a silent miscarriage at 3 months, highlighting its devastating impact

62:13Miscarriage is common (1 in 5 pregnancies) but often taboo, leading to isolation

64:17Wish for more open conversation about miscarriages to better prepare women

65:19The misconception that getting pregnant is easy versus the reality for many women

66:20Motherhood has increased her baseline happiness and efficiency

67:23Can suboptimal lifestyle/diet in the womb be reversed as an adult? Yes, through glucose hacks and diet changes

68:25Individuals always have agency to take back control of their health, regardless of early life programming

69:25Discussion on cravings: differentiating between pleasure-driven desire and biological compulsion from glucose crashes

70:26Balancing glucose levels can shift cravings from addiction to enjoyment; savory breakfast, veggie starter, avoid sugar on empty stomach

71:27Acknowledging that sometimes giving into cravings is okay, but aiming to mitigate the glucose spike

72:28Impact of sleep on glucose and cravings: sleep deprivation alters leptin and ghrelin, increasing hunger

77:31Importance of protein for baby's development: forms immune system, skin, organs; low protein programs for smaller muscle mass

79:33Recommended protein intake for pregnant women (1.6g/kg/day in third trimester); how Jesse met her protein needs

80:33GLP-1 drugs not recommended during pregnancy due to prevention of hunger hormones and need for specific nutrients

81:33Vinegar hack during pregnancy: use pasteurized vinegar if consuming sugar, but ideally avoid sugar altogether

81:33Obesity and genetics: high maternal sugar during pregnancy can epigenetically encourage fat storage in the baby

83:36Evolutionary diet vs. modern food system; processed foods deprive pregnant moms of nutrients

84:37Stress during pregnancy; Jesse's high anxiety during her second pregnancy due to prior miscarriage

85:38Reflex for checking food labels: Jesse goes straight to the ingredients list (ordered by weight) to spot sugars

87:39Calories are a bad metric; focus on molecules (carbs, sugars, protein ratio) for understanding food impact

88:40Jesse's general diet: savory breakfast (eggs), veggie starter at lunch, sweet treat after lunch, carbs at dinner

89:42Future work: mental health hacks based on studies and new types of content

90:43If she could make one change to the world: outlaw food marketing and sugary breakfast foods, or ban fruit juice in schools

91:44Closing message: "Nine Months That Count Forever" offers a simple, affordable, science-backed plan for optimal baby development

Best of this topic

Best pregnancy nutrition episodes →Best epigenetics episodes →Best glucose management episodes →Best blood sugar spikes episodes →Best maternal diet episodes →

💬 Notable Quotes

“"With your diet during pregnancy, you're programming your baby's DNA. And this is going to have an impact on your baby's development and on their future risk of disease."”
— Jesse Inchauspé

“"Your body does not make a difference between sugar from an orange and sugar from a sugar beat that's now in a can of Coca-Cola."”
— Jesse Inchauspé

“"When you tell somebody just eat less sugar, that's that's BS. You can't just eat less sugar. You have to go fix the underlying cause, which is usually the glucose crash."”
— Jesse Inchauspé

“"Today, science knows that you're not just an oven when you're pregnant... your baby is not set in stone at conception. What happens during the nine months of pregnancy is co-creating your baby's plan, and depending on what you eat, a different baby will come out."”
— Jesse Inchauspé