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Speaker 1: When I hear the term holistic medicine, I mean maybe

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Speaker 1: some people think of that as something that's made up

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Speaker 1: or is sort of you know, woo woo, or you know,

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Speaker 1: not based in fact, but holistic really just means looking

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Speaker 1: at every aspect of a person's health.

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Speaker 2: There are so many people, especially the Latin culture, I

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Speaker 2: could say, that don't believe in organic foods because you're like, oh,

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Speaker 2: it's probably not real and it's so expensive.

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Speaker 1: There's a lot of information or research looking at spending

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Speaker 1: more time in nature and how nature is really really

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Speaker 1: sort of soothing to our nervous system.

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Speaker 2: Hello everyone, and welcome to another episode of Cheeky's and Chill.

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Speaker 2: I'm your host. Cheeky's one of the things at the

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Speaker 2: top of your New Year's resolution list. I'm sure it

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Speaker 2: has to do with improving your health, because that's on

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Speaker 2: the top of my list, and that's exactly what we're

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Speaker 2: going to talk about out on today's episode. But we're

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Speaker 2: going to get specific and talk about how the foods

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Speaker 2: you eat and the environment you are in can impact

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Speaker 2: things like stress, allergies, and hormones. Okay, I have a

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Speaker 2: lot of questions about hormones, so without further ado. Let's

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Speaker 2: get right into it. This is Cheeky's and Chill. Before

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Speaker 2: we hop into our conversation with our very special guest today,

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Speaker 2: I want to tell you guys a little bit about

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Speaker 2: my health journey. It's been quite the journey. Let me

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Speaker 2: tell you. I've done plenty of diets, like I've shared

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Speaker 2: before in my books, like you know Keto. I've done

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Speaker 2: juices or juicing should I say, intermitted fasting, and I

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Speaker 2: feel like it all works. But then I just fall

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Speaker 2: off the wagon a lot. And I ran into like

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Speaker 2: a whole issue with my hormones about a year ago.

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Speaker 2: Someone hormone therapy, and I was so used to doing Keto,

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Speaker 2: which was like, you know a lot of high fats,

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Speaker 2: good healthy fat should I say, and cheese and things

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Speaker 2: like that. And when I went to see my hormone doctor,

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Speaker 2: he suggested for me to lay off of so much

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Speaker 2: dairy and a lot of proteins. So I've been trying

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Speaker 2: to do a little bit more veggies and a little

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Speaker 2: bit more like lentils and rices and things like that.

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Speaker 2: So it's been I've been a little confused because I'm like, Okay,

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Speaker 2: I like Keto, I like how I feel, but then

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Speaker 2: my hormones are telling me something different, and every literally

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Speaker 2: I feel that everybody is different, like every single body,

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Speaker 2: you know, not just everyone, but everybody is different. So

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Speaker 2: that has been a little bit of my struggle. We'll

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Speaker 2: get into that a little later, but with me today

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Speaker 2: is doctor Heather mo Day you guys. She's a leading

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Speaker 2: immunologist and functional medicine doctor based in Virginia. She's also

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Speaker 2: the owner of Moday Center and author of her new book,

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Speaker 2: The Immunotype Breakthrough. So how are you.

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Speaker 1: I'm good. Thanks for having me on Cheeky's. This is

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Speaker 1: really fun.

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Speaker 2: I'm so excited to have you and I have a

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Speaker 2: lot of questions. Sure, first of all, tell me a

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Speaker 2: little bit about yourself. I would like to hear a

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Speaker 2: little bit about your book as well.

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Speaker 1: Sure. Yeah, So I'm Clinically, I'm a physician, an MD,

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Speaker 1: and I was I was trained in internal medicine, which

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Speaker 1: is basically, you know, medicine for adults. But I specialized

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Speaker 1: right after my residency in allergy and immunology, which is

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Speaker 1: one sort of you know, one area of medicine, and

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Speaker 1: I basically took care of people who had allergies and asthma,

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Speaker 1: and sinus problems and skin is shoes and food allergies

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Speaker 1: for about ten years in a very conventional way, you know,

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Speaker 1: prescribing drugs and things like that, and I got a

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Speaker 1: little disillusioned with that and really got really interested for

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Speaker 1: my own you know, my own care self care about

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Speaker 1: you know, nutrition and stress levels and just all that

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Speaker 1: was coming out in research that went beyond regular conventional medicine.

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Speaker 1: And so I did a couple of things. I did

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Speaker 1: a fellowship and of medicine for two years, and then

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Speaker 1: I studied with the Institute for Functional Medicine, which is

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Speaker 1: a very prestigious program that trains practitioners around the world

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Speaker 1: to really learn more about individualized medicine and biochemistry and

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Speaker 1: trying to help people figure out what the root causes

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Speaker 1: of their illnesses and symptoms are and then really use

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Speaker 1: you know, balance that looking at lifestyle changes. So that's

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Speaker 1: what I do now. Even though you know, my first

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Speaker 1: my first foray was into you know, immunology and allergy,

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Speaker 1: I do a little bit more than that now. But

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Speaker 1: my book, it sort of came out that, you know,

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Speaker 1: of the idea that inflammation and imbalances in our immune

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Speaker 1: system really end up causing a lot of our diseases,

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Speaker 1: everything from diabetes and heart disease, autommune zas, allergies, et cetera.

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Speaker 1: So it really is at the source of a lot

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Speaker 1: of our problems.

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Speaker 2: Yeah, I agree. I agree, And that's what I have

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Speaker 2: felt in my personal life when i feel like my

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Speaker 2: feet hurt, my joints hurt a little bit more when

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Speaker 2: I'm not taking enough turmeric or I stop taking it,

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Speaker 2: or if I'm eating too much red meat, things like that. Like,

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Speaker 2: I'm very in tune with my own body, so I

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Speaker 2: listen to it and I'm like, Okay, I need a

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Speaker 2: layoff of certain things. And a lot of people don't

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Speaker 2: believe that. I feel like, if the more you eat out,

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Speaker 2: there's just even more additives and preservatives in these meats,

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Speaker 2: and there's antibiotics and all this stuff that they inject

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Speaker 2: in the meats. You know, I'm a firm believer in that,

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Speaker 2: and I can tell the difference. I'm like, oh my god,

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Speaker 2: I've been having way too much fast food, or because

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Speaker 2: I'm always on the run, I'm always traveling. So absolutely

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Speaker 2: I think that, yes, the inflammation in the body is

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Speaker 2: That's why I drink so much turmeric. Because I feel

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Speaker 2: absolutely different when I do turmeric.

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Speaker 1: Is it's sort of like a master anti inflammatory. Turmeric

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Speaker 1: has something called kirkcumin in it. And kirkcumin I mean,

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Speaker 1: not to get too scientifically, but it actually hits a

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Speaker 1: couple of receptors inside of our cells that regulate how

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Speaker 1: inflamed or how certain kinds of immune responses occur. So

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Speaker 1: it doesn't make us like immune suppressed, it doesn't make

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Speaker 1: us less you know, healthy, but it does decrease inflammation.

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Speaker 1: That's like sort of non purposeful, right, So it's a

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Speaker 1: really great thing They've looked at in arthritis and Alzheimer's

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Speaker 1: disease and all sorts of inflammatory conditions and it's really amazing.

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Speaker 2: Yes, exactly, so, which it brings me to my next question,

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Speaker 2: because a lot of people are skeptical about holistic medicine

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Speaker 2: and its effectiveness. So what do you say to those people?

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Speaker 1: You know, when I hear the term holistic medicine, I mean,

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Speaker 1: maybe some people think of that as something that's made

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Speaker 1: up or is sort of you know, woo woo, or

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Speaker 1: you know, not based in fact, but holistic really just

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Speaker 1: means looking at every aspect of a person's health. So

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Speaker 1: I don't think anyone could say right now that the

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Speaker 1: food that you put in your mouth, the sleep that

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Speaker 1: you get, the people that you hang out with, the

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Speaker 1: you know, emotional trauma that you've had in your life,

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Speaker 1: all of that affects our health. We know that, and

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Speaker 1: stress levels. So anyone who doesn't believe that or agree

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Speaker 1: with that, I think is really sort of I have

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Speaker 1: a little behind the times, I'd say, because we have

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Speaker 1: tons of there's so much real I mean, there's research

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Speaker 1: in major scientific journals looking at all of this, and

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Speaker 1: and I know it's hard for some people in sort

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Speaker 1: of conventional medicine to catch up because they, you know,

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Speaker 1: they're stubborn and they take a lot of usually takes

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Speaker 1: about fifteen twenty years for them to go oh yeah,

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Speaker 1: that's right. They have to have like fifteen thousand studies,

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Speaker 1: you know, peer reviewed, et cetera to actually, you know,

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Speaker 1: get them outside of their box. But you know, I

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Speaker 1: think that it's one thing to throw around, you know,

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Speaker 1: like one golden cure for everyone's problems. That's not appropriate because,

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Speaker 1: as you said, we're all individuals and we all have

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Speaker 1: you know, our own needs. But there are some tenants

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Speaker 1: like that we know are really really important for most people.

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Speaker 2: And what do you think about, for instance, depression and anxiety,

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Speaker 2: you know, or why are you so tired? Does food

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Speaker 2: and what we put in our bodies take a toll

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Speaker 2: on that? Oh?

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Speaker 1: Absolutely? I mean fatigue can come from so many different

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Speaker 1: you know, causes, right, But you know, the food that

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Speaker 1: we eat is information. And so if we're eating, like

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Speaker 1: as you said, if you're eating processed foods like fast food,

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Speaker 1: right that has industrialized seed oils, things that are fried,

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Speaker 1: very difficult, very inflammatory, we know that that actually can

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Speaker 1: cause inflammation in the brain. We also know that high

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Speaker 1: sugar is going to throw off our insulin that's going

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Speaker 1: to keep weight on. It's going to make us have

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Speaker 1: ups and downs in our cortisol, which is our stress hormones.

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Speaker 1: So that just what you eat can totally change how

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Speaker 1: your fatigue and brain functions on a daily basis.

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Speaker 2: So absolutely I completely agree. Because when I'm not eating

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Speaker 2: as best as I know I could or as I should,

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Speaker 2: I definitely feel like my creativity, I can't think straight.

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Speaker 2: I have a foggy mind, like or you know, like

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Speaker 2: it's just all that stuff and I'm like, okay, I

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Speaker 2: have to go back and it's I started for a

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Speaker 2: long time it was diets. That word diet was just

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Speaker 2: always in my vocabulary. And I'm like, no, it's just

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Speaker 2: it's a lifestyle change. It's important for us to see

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Speaker 2: that what we're putting in our body is an investment,

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Speaker 2: you know, for our future. Is how I started to see.

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Speaker 2: And I'm like, wait, I have to make better choices.

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Speaker 2: I start my day off with. You know, I have

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Speaker 2: my greens here, you know I have, and little things

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Speaker 2: like that have made a huge difference. I need energy

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Speaker 2: to just get through the day, you know. And it's

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Speaker 2: not about just drinking a bunch of coffee. It's really

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Speaker 2: healthy energy, like that long lasting energy. Yeah, not that

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Speaker 2: quote unquote fake energy or I don't know what would

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Speaker 2: you call it? Not fake energy? But what's a better word? Doctor?

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Speaker 1: Yeah, I mean I think you're right, stimulant energy. It's

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Speaker 1: not truly coming from what's inside of yourselves.

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Speaker 2: Right.

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Speaker 1: So when you are when you wake up after like

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Speaker 1: a restorative night of sleep, and you're brain cells have

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Speaker 1: been like cleared out and all the debris and recycled,

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Speaker 1: and you are able to do everything you need to do.

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Speaker 1: And if you're fueling your body well, but you know,

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Speaker 1: having several cups of coffee or energy drinks, all that's

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Speaker 1: doing is giving you sugar and caffeine, so it's propping

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Speaker 1: you up, but in the end, it's like it brings

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Speaker 1: you down. So it's really important to understand that you're

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Speaker 1: gonna feel so much better and you're not going to

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Speaker 1: have those ups and downs of energy if you just

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Speaker 1: take those chemicals out.

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Speaker 2: Yeah, do you drink coffee.

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Speaker 1: I do drink coffee. I'm not a you know, coffee

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Speaker 1: has its benefits too, So.

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Speaker 2: Do you do it black?

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Speaker 1: I try to drink it black, but I often will

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Speaker 1: put nut milks in it, so I'll use like a

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Speaker 1: macadamia nut milk. I like that, sometimes oat milk. But yeah,

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Speaker 1: it sort of depends my mood. But in the afternoon,

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Speaker 1: I drink herbal tea.

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Speaker 2: So you're probably thinking I'm so nosy, but I'm just like,

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Speaker 2: I want to know because you're a doctor and you

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Speaker 2: look great. So I'm like, I like my coffee now.

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Speaker 2: I like it black now with the you know, it's

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Speaker 2: Christmas time and they have all this you know stuff

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Speaker 2: at Starbucks. But I try my investages have it black

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Speaker 2: with the little cinnamon and maybe a little bit of

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Speaker 2: almond milk, and just as as clean as possible. The

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Speaker 2: less ingredients and stuff that we put in our in anything,

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Speaker 2: the better you guys. AnyWho, I have more questions for you.

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Speaker 2: So what are some of the complaints your patients come

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Speaker 2: to you with? What are they looking to get fixed?

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Speaker 1: Yeah, so I would say most of my patients come

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Speaker 1: to me because they have been frustrated with the type

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Speaker 1: of care that they're getting. And so the way I

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Speaker 1: work is more on a consultation basis. I don't do

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Speaker 1: primary care. Most of these people are coming in with

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Speaker 1: chronic issues. We see a lot of GI problems, chronic

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Speaker 1: GI issues, so they've been labeled as ibs, or they

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Speaker 1: are told they have some sort of inflammatory ball disease,

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Speaker 1: or they're just like they just have food sensitivities and

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Speaker 1: they feel, you know, the whole gamut of GI issues,

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Speaker 1: which you know is sort of it's really important when

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Speaker 1: it comes to your health for many reasons. And then

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Speaker 1: a lot of people come in with they've either been

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Speaker 1: diagnosed with an autoimmune disease or they don't have a diagnosis,

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Speaker 1: but they have symptoms that are sort of mystery. You know,

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Speaker 1: they're fatigued like you said, or they're joint egg or

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Speaker 1: their hair stinning, or you know, they just feel fatigued

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Speaker 1: or achy fibermilgia, like all sorts of things like that, constipation, diarrhea,

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Speaker 1: brain fog, cognitive issues, mood issues. So you know, they're

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Speaker 1: just like, I don't feel right, something's wrong. No one

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Speaker 1: can sort of help me. And actually most of my

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Speaker 1: clients are on the younger side, which is sort of

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Speaker 1: interesting but also a little concerning too. But I think

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Speaker 1: also that the younger generation, and when I mean younger,

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Speaker 1: I mean below fifty, which for you know doctors. You know,

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Speaker 1: not a lot of young people go to the doctor.

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Speaker 1: So I think they're more interested in this and more concerned,

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Speaker 1: and also more they really want to be more responsible

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Speaker 1: for their health.

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Speaker 2: And that's great, and I think that actually, do you

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Speaker 2: feel that foods nowadays just have way more additives and

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Speaker 2: preservatives and all this stuff. If you suggest and recommend

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Speaker 2: to your patients to have more organic foods.

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Speaker 1: Oh absolutely, I mean that's sort of a no brainer.

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Speaker 1: You know, when we every time we eat, we make

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Speaker 1: a decision. But also everything that is in that food

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Speaker 1: has to go into our body, has to be identified

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Speaker 1: our immune system is going to react to it, our

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Speaker 1: detoxification systems have to deal with it, we have to

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Speaker 1: digest it. And so you know, if you have pasticide residues,

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Speaker 1: if you have genetically modified food, these are just not

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Speaker 1: things that the human body was ever meant to deal with.

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Speaker 1: You know, we don't know certainly with genetically modified foods,

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Speaker 1: we don't have all the information, but we do know

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Speaker 1: that pasticides obviously are an issue. They can harm or

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Speaker 1: gut bacteria, which we don't want to do. You know,

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Speaker 1: they can store in fat over time and then problems.

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Speaker 1: These are things we want to really sort of avoid

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Speaker 1: as much as possible.

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Speaker 2: Yeah, And I asked that because there are so many people,

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Speaker 2: especially in the Latin culture, I could say that don't

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Speaker 2: believe in organic foods because they're like, oh, it's probably

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Speaker 2: not real and it's so expensive, and you know, it

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Speaker 2: goes to bad faster, so things like that where I'm like,

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Speaker 2: that's why it's important to just kind of buy what

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Speaker 2: you need for the day or for the next two days.

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Speaker 2: And yes, it's more expensive, but that's also an investment

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Speaker 2: into your health, into your future and to your body.

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Speaker 2: And I think we need to change that and make

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Speaker 2: little changes from like using I don't know, vegetable oil,

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Speaker 2: use all of oil, use avocado oil. Little changes like

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Speaker 2: that that I have tried to even tell my grandmother

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Speaker 2: and some of my family members and make those small

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Speaker 2: changes are going to make a huge difference in your health.

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Speaker 2: Because as Latins, we eat a lot of carbs of

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Speaker 2: beans and rice and tortillas, and we have this much

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Speaker 2: protein because it's too expensive, you know. And it's like

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Speaker 2: we need to change the mindset first and foremost, saying hey,

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Speaker 2: I I want to feel better. I want for me.

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Speaker 2: It's obviously I want to look better. I'm a woman,

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Speaker 2: I want to look better. But more than anything, it's

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Speaker 2: changed where it's I want to feel better. I want

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Speaker 2: to have more energy. I want to wake up not

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Speaker 2: feeling so groggy and needing that cup of coffee to

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Speaker 2: feel good, you know. So I wanted to bring that

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Speaker 2: up because I wanted you to. You know, hey, guys,

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Speaker 2: organic food is real and it's so much better for you.

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Speaker 2: And once you start, you see the difference at the

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Speaker 2: store if you compare you know, the meats, the poultry,

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Speaker 2: but not only that, you taste the difference. It's crazy

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Speaker 2: it's more expensive, but I'm like, I'd rather cut back

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Speaker 2: on other things that aren't necessary and pay more attention

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Speaker 2: to what's in my refrigerator. You know.

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Speaker 1: Oh, absolutely, there's always ways to cut back in other areas.

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Speaker 1: I mean, some of us spend a lot of money

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Speaker 1: in areas that aren't really benefiting us, But then we

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Speaker 1: don't want to spend money on things that are truly

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Speaker 1: going to benefit us. And so I think it's just

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Speaker 1: it's just changing priorities, you.

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Speaker 2: Know, changing listen to doctor mode, you guys, Yes, changing priorities.

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Speaker 2: So in your experience, what's the biggest mistake people make

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Speaker 2: when trying to improve their health.

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Speaker 1: I would say, well, one thing I will say, just

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Speaker 1: right off the bat is this is going to sound weird,

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Speaker 1: but they over focus on what they're eating. They think

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Speaker 1: of that as being like the only thing, because it's

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Speaker 1: something that's really tangible. So for example, they'll you know,

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Speaker 1: go on this diet or that diet or that diet

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Speaker 1: or that diet, and then they don't feel better because

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Speaker 1: they're not addressing maybe some other aspects of their lifestyle.

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Speaker 1: So you know, maybe some of the nutritional changes have helped,

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Speaker 1: but they either haven't been sustainable or they haven't addressed

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Speaker 1: sleep or stress or things like that. And then I

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Speaker 1: think also an over reliance on sort of quick fixes

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Speaker 1: or supplements, which I'm not again supplements, I use them

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Speaker 1: all the time, but this idea that like one supplement

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Speaker 1: is going to reverse you know, years of problems and

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Speaker 1: you know there's a magic bullet, and that's not true either.

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Speaker 1: They can be helpful, but you have to sort of

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Speaker 1: do the other work as well.

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Speaker 2: Yes, so do you think that exercise is important.

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Speaker 1: Absolutely, but I think there's a lot of different interpretations

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Speaker 1: of what exercise is. And you know, humans were meant

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Speaker 1: to move, and that's why they talk about you know,

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Speaker 1: ten thousand steps or fifteen thousand steps, like we're not

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Speaker 1: supposed to be sedentary people, but we also are not

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Speaker 1: required to do massive amounts of exercise on a daily basis.

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Speaker 1: And you know, some studies have shown that people who

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Speaker 1: are just sedentary during the day and then you know,

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Speaker 1: maybe do a half an hour forty five minutes of

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Speaker 1: exercise once a day aren't as healthy as people who

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Speaker 1: just move around throughout the day, you know, who just

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Speaker 1: walk or bike or you know, just go up and

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Speaker 1: down the stairs and just you know, stand while they're working,

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Speaker 1: et cetera. And also some exercise can be super stressful

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Speaker 1: on people. They can be doing things that are stressing

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Speaker 1: their body out because maybe they're not getting enough sleep

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Speaker 1: and they're not recovering between workouts, and then that can

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Speaker 1: really be detrimental too.

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Speaker 2: Yeah, I think it's important and again to listen to

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Speaker 2: your body. And people think of working out it has

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Speaker 2: to be strenuous and you have to like sweat a

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Speaker 2: whole bunch and you have to lift heavyweights. And in reality,

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Speaker 2: it's like doctor Modet was dating, it's just about moving,

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Speaker 2: taking taking a nice little walk, a little hike. It's done.

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Speaker 2: It just taking even things that you enjoy like a

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Speaker 2: bike ride, yoga, meditator. I feel like meditation is a

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Speaker 2: huge thing. It's helped me so much also with my health,

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Speaker 2: but that's a whole other story. But it's just getting

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Speaker 2: your body moving. I think that if you just sit

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Speaker 2: on the couch and you don't do much, that's when

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Speaker 2: your joints start hurting. And I'm sure a lot of

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Speaker 2: people got like the Apple watches that have like track

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Speaker 2: your steps and how much you've been active, and sometimes

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Speaker 2: it even tells you to breathe or the fitbits. How

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Speaker 2: obsessive do you think that we should or shouldn't be

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Speaker 2: with these devices?

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Speaker 1: Well, I think they can be really helpful. And of

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Speaker 1: course every device is a little bit different, you know,

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Speaker 1: so some are maybe more accurate than others. I don't

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Speaker 1: think you have to be obsessive. But you know, before

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Speaker 1: we didn't have any of this information, and now we're

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Speaker 1: able to track our steps, We're able to see our

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Speaker 1: sleep stages, and we're able to see like our heart

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Speaker 1: rate variability. And some trackers will actually give you your the

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Speaker 1: next day, like how recovered are you from maybe exercise

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Speaker 1: you to the day before. So I think they can

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Speaker 1: be really really useful. This is great technology. It can

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Speaker 1: let you know like, hey, I'm not sleeping, well I

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Speaker 1: need to really concentrate on that, or wow, like I

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Speaker 1: only got five thousand steps and my goal is to

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Speaker 1: get ten or twelve.

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Speaker 2: That means I.

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Speaker 1: Need to move a little bit more. And sometimes without

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Speaker 1: these trackers we may not keep up on it. So

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Speaker 1: but I don't think anybody should be obsessed about anything. Yeah, honestly,

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Speaker 1: it can make you a little anxious.

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Speaker 2: So doctor, what types of things should be taken into

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Speaker 2: consideration when we're trying to overhaul our health, is it age, weight, gender.

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Speaker 1: I think you should go based on a what are

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Speaker 1: your goals?

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Speaker 2: Right?

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Speaker 1: So what are your goals and what's your why behind

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Speaker 1: your goals? That's I think the most import thing because

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Speaker 1: we do know that when you have a very strong why,

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Speaker 1: because goals are usually fraught with you know, challenges and

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Speaker 1: sometimes things that are a little bit hard. But if

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Speaker 1: you have a really strong why as to you know,

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Speaker 1: why you want to achieve that goal, You're much more

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Speaker 1: likely to keep up with you know, the challenges that

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Speaker 1: come up while you're trying to do that. And then

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Speaker 1: I think that you know, listen to your body. Like

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Speaker 1: you said, symptoms are extremely important and you don't have

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Speaker 1: to overanalyze every little achre pain. But if you know that, okay,

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Speaker 1: every time I you know, every time I get six

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Speaker 1: hours of sleep the next day I am anxious, or

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Speaker 1: every time I eat pasta, I might get brain fog

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Speaker 1: and my stomach hurts, you know, you can really just

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Speaker 1: listen to yourself and be more of an intuitive right

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Speaker 1: and then you know, write those things down. I'm a

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Speaker 1: big fan of people keeping food diaries too. I mean,

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Speaker 1: you don't have to be obsessive about it, but just

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Speaker 1: take a week of your life and write down what

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Speaker 1: you eat for breakfast, lunching, dinner, maybe track some symptoms,

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Speaker 1: your mood, how you feel, your brain function. It really

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Speaker 1: can be really insightful.

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Speaker 2: I've had them before and they really do help, like

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Speaker 2: so much, just because you look back and you're like, okay,

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Speaker 2: I already had too much of this today. Maybe I

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Speaker 2: should get more greens in, you know, And so many

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Speaker 2: people don't eat their greens and they're so important. So

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Speaker 2: sometimes when I can't eat them, I drink them. So

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Speaker 2: I completely agree because I think people then go to

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Speaker 2: the doctor when it's too late, when in reality, you

421
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Speaker 2: can avoid so many things if you make small changes

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Speaker 2: every day, like, for instance, don't drink sodas. Instead of

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Speaker 2: drinking soda, I'll have iced tea. And instead of having

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Speaker 2: iced tea when you get to that point, have just

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Speaker 2: water and things like that that are huge, you guys.

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Speaker 2: It's small changes. It doesn't have to be drastic. Little

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Speaker 2: by little. Okay, I'm going to remove towardtillas from my diet.

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Speaker 2: I'm going whatever the case may be, because every again,

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Speaker 2: every case is different. But small changes make a huge difference.

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Speaker 2: And I think the food journal is awesome if you

431
00:22:01,320 --> 00:22:02,879
Speaker 2: guys do that in the beginning of the year, just

432
00:22:02,920 --> 00:22:05,280
Speaker 2: for two weeks, just start kind of realizing and you

433
00:22:05,320 --> 00:22:07,359
Speaker 2: see it on paper and you see it's different, and

434
00:22:07,359 --> 00:22:09,480
Speaker 2: you're like, oh, Dane, okay, how do this even if

435
00:22:09,520 --> 00:22:12,000
Speaker 2: it's a cheeseburger, Like, just try it, honestly, and then

436
00:22:12,040 --> 00:22:13,960
Speaker 2: you're gonna make better choices because you're gonna see it

437
00:22:13,960 --> 00:22:17,200
Speaker 2: on paper, you guys. So I love that. In your

438
00:22:17,200 --> 00:22:20,480
Speaker 2: professional opinion, how big of an impact do our surroundings

439
00:22:20,560 --> 00:22:21,560
Speaker 2: have on our health?

440
00:22:22,520 --> 00:22:25,560
Speaker 1: I think a lot, and I think some people would

441
00:22:25,560 --> 00:22:29,679
Speaker 1: say even more so than I believe so. And what

442
00:22:29,720 --> 00:22:34,679
Speaker 1: I mean by that is that we are affected by gosh,

443
00:22:34,760 --> 00:22:37,760
Speaker 1: I mean everything. We're affected by light. You know how

444
00:22:37,840 --> 00:22:40,960
Speaker 1: much light exposure we get. So I talk a lot

445
00:22:41,000 --> 00:22:43,800
Speaker 1: about that in the chapter on sleep in my book,

446
00:22:44,240 --> 00:22:48,399
Speaker 1: because the amount of light and darkness that we are

447
00:22:48,440 --> 00:22:51,680
Speaker 1: exposed to throughout the day, especially light from electronic devices,

448
00:22:52,160 --> 00:22:56,400
Speaker 1: really changes our circadian rhythm. And our circadian rhythm regulates

449
00:22:56,400 --> 00:22:59,080
Speaker 1: so many different systems in the body, So you would

450
00:22:59,240 --> 00:23:02,879
Speaker 1: were talking about hormones, you know, our circadian rhythm is

451
00:23:02,920 --> 00:23:06,120
Speaker 1: really driven by two hormones. One is called melatonin. Most

452
00:23:06,119 --> 00:23:08,960
Speaker 1: people have heard of melotonin sort of like what turns

453
00:23:08,960 --> 00:23:10,960
Speaker 1: on when we go to sleep, and it's signaled by

454
00:23:11,040 --> 00:23:13,040
Speaker 1: darkness or lack of light. And then cortisol, which is

455
00:23:13,040 --> 00:23:15,200
Speaker 1: our stress hormone, which goes down at night while we

456
00:23:15,240 --> 00:23:17,480
Speaker 1: sleep and then comes up in the morning. So those

457
00:23:17,520 --> 00:23:21,000
Speaker 1: two things regulate a lot in the body, but it

458
00:23:21,040 --> 00:23:25,080
Speaker 1: also trickles down to other hormones. So when our cortisol

459
00:23:25,160 --> 00:23:27,040
Speaker 1: is off, it throws a lot of our sex hormones off,

460
00:23:27,080 --> 00:23:30,520
Speaker 1: so that's super important. The other thing would be things

461
00:23:30,600 --> 00:23:33,479
Speaker 1: like obviously toxins. All of us deal with chemicals all

462
00:23:33,520 --> 00:23:35,359
Speaker 1: day long. It's just part of our natural world. There's

463
00:23:35,359 --> 00:23:38,479
Speaker 1: no way to completely escape them. But we do know

464
00:23:38,600 --> 00:23:40,439
Speaker 1: that lots of the things that we breathe in, that

465
00:23:40,480 --> 00:23:43,000
Speaker 1: we touch, that we eat, we drink obviously have to

466
00:23:43,000 --> 00:23:45,480
Speaker 1: be filtered through the body. A lot of them end

467
00:23:45,560 --> 00:23:49,560
Speaker 1: up causing immune reactions or inflammation, you know, heavy metals,

468
00:23:50,200 --> 00:23:53,360
Speaker 1: organic compounds from the foods that we eat, or plastics,

469
00:23:53,840 --> 00:23:57,320
Speaker 1: cosmetics obviously, and women use a lot of them. So yeah,

470
00:23:57,359 --> 00:23:59,520
Speaker 1: you know, over time, the amount of time you're on

471
00:23:59,520 --> 00:24:02,560
Speaker 1: the planet, you're taking all this stuff in it's going

472
00:24:02,640 --> 00:24:05,880
Speaker 1: to have an impact, and so it's important to look

473
00:24:05,880 --> 00:24:08,920
Speaker 1: at these things that you're touching and eating and how

474
00:24:08,920 --> 00:24:12,120
Speaker 1: you're sleeping a light exposure you get because it really

475
00:24:12,160 --> 00:24:14,280
Speaker 1: does impact your health tremendously.

476
00:24:14,880 --> 00:24:18,440
Speaker 2: Yes, I agree, even right now that you mentioned electronics.

477
00:24:18,440 --> 00:24:20,240
Speaker 2: I've done this thing where I don't sleep with my

478
00:24:20,320 --> 00:24:22,520
Speaker 2: phone like a lot of people just put under the pillow.

479
00:24:22,880 --> 00:24:25,360
Speaker 2: It's so importing you guys, to keep it away as

480
00:24:25,400 --> 00:24:27,560
Speaker 2: far away as you possibly can, and another room would

481
00:24:27,560 --> 00:24:28,760
Speaker 2: be great, but I know we all use it as

482
00:24:28,760 --> 00:24:31,120
Speaker 2: an alarm, so I put it on my nightstand because

483
00:24:31,119 --> 00:24:34,439
Speaker 2: that is so bad for us, I mean radiate, it's crazy.

484
00:24:34,560 --> 00:24:36,080
Speaker 2: And yeah, that's a whole other I think, a whole

485
00:24:36,080 --> 00:24:36,600
Speaker 2: other episode.

486
00:24:36,600 --> 00:24:38,399
Speaker 1: It's a whole other episode. But you know, it is

487
00:24:38,640 --> 00:24:40,480
Speaker 1: one thing that people can do if they're like, oh,

488
00:24:40,520 --> 00:24:43,120
Speaker 1: I absolutely have to have my phone nearby, is put

489
00:24:43,119 --> 00:24:44,600
Speaker 1: it on the floor next to your bed so the

490
00:24:44,640 --> 00:24:46,280
Speaker 1: further it can be from your head. Because you were

491
00:24:46,320 --> 00:24:49,760
Speaker 1: referring to electromagnetic frequencies, which we know come from that

492
00:24:49,800 --> 00:24:53,359
Speaker 1: one from cell phones, right, and there's a lot of

493
00:24:53,440 --> 00:24:57,000
Speaker 1: data showing that these electromagnetic frequencies can affect the cells

494
00:24:57,000 --> 00:25:00,040
Speaker 1: in our body. So put it in airplane mode. You

495
00:25:00,080 --> 00:25:02,480
Speaker 1: can still use your alarm, just put it in an

496
00:25:02,480 --> 00:25:04,720
Speaker 1: airplane mode. Stick it on the floor so it's like

497
00:25:04,760 --> 00:25:07,640
Speaker 1: a good you know, three feet from your head. Yeah,

498
00:25:07,640 --> 00:25:10,240
Speaker 1: and it's surprisingly some people find that they sleep much

499
00:25:10,240 --> 00:25:12,959
Speaker 1: better that way too. But that's a much safer thing

500
00:25:13,000 --> 00:25:13,199
Speaker 1: to do.

501
00:25:14,320 --> 00:25:17,440
Speaker 2: Yeah, guys, as that's some real stuff, Okay, so keep

502
00:25:17,440 --> 00:25:20,080
Speaker 2: that in mind. I and like you, you also mentioned

503
00:25:20,119 --> 00:25:24,000
Speaker 2: doctor earlier about the light exposure. I think sometimes we

504
00:25:24,000 --> 00:25:26,159
Speaker 2: don't get enough sunlight. You know, we all need that

505
00:25:26,240 --> 00:25:28,160
Speaker 2: vitamin D. And I feel like when I don't take

506
00:25:28,160 --> 00:25:30,760
Speaker 2: my vitamin D and I'm not out enough out in

507
00:25:30,840 --> 00:25:34,359
Speaker 2: the you know, natural sun, I feel more depressed. I

508
00:25:34,400 --> 00:25:37,560
Speaker 2: feel sadder easy. Yeah, am I wrong? Or am I

509
00:25:37,720 --> 00:25:38,600
Speaker 2: like tripping about that?

510
00:25:39,280 --> 00:25:42,440
Speaker 1: No? No, there's that's a lot of people have vitamin

511
00:25:42,520 --> 00:25:44,480
Speaker 1: D deficiency even if they live in a sunny place,

512
00:25:44,480 --> 00:25:47,919
Speaker 1: if they live in California at Arizona, because most of

513
00:25:48,000 --> 00:25:50,119
Speaker 1: us spend a lot of time indoors, so even if

514
00:25:50,119 --> 00:25:53,879
Speaker 1: it's you know, sunny outside, you're inside and you're covered up.

515
00:25:53,920 --> 00:25:57,000
Speaker 1: You might have sunscreen on. And then also depending on

516
00:25:57,040 --> 00:26:00,159
Speaker 1: where you live, even in the winter, we move move

517
00:26:00,200 --> 00:26:02,240
Speaker 1: pretty far away from the sun, like the Earth moves

518
00:26:02,240 --> 00:26:04,960
Speaker 1: far away, so we don't get the same UV light.

519
00:26:05,520 --> 00:26:08,399
Speaker 1: And it's actually the UV light that causes vitamin D

520
00:26:08,560 --> 00:26:11,080
Speaker 1: to occur in the body. We actually make vitamind ourselves.

521
00:26:11,720 --> 00:26:15,720
Speaker 1: So you can drop pretty low unless you're taking vitamin D.

522
00:26:15,800 --> 00:26:18,840
Speaker 1: And that's like the one vitamin D, the one vitamin

523
00:26:18,880 --> 00:26:22,120
Speaker 1: that I think almost everyone should take, or at least

524
00:26:22,119 --> 00:26:24,919
Speaker 1: they should have their their levels checked by their doctor.

525
00:26:25,000 --> 00:26:28,280
Speaker 1: It's not it's not an expensive test, and then you

526
00:26:28,320 --> 00:26:31,000
Speaker 1: can decide like, hey, I want they're low, you want

527
00:26:31,040 --> 00:26:32,880
Speaker 1: to try to increase it because we know it's really

528
00:26:32,920 --> 00:26:37,359
Speaker 1: important for depression, it's important for inflammation, it's important for autoimmunity.

529
00:26:38,320 --> 00:26:40,480
Speaker 2: I feel the difference when I take my vitamin D

530
00:26:40,560 --> 00:26:41,720
Speaker 2: and when I don't take it. And I'm not talking

531
00:26:41,760 --> 00:26:43,399
Speaker 2: I'm talking about vitamin D, the real vitamin D.

532
00:26:43,440 --> 00:26:43,640
Speaker 1: Guys.

533
00:26:43,680 --> 00:26:45,080
Speaker 2: I know some of you guys are thinking something else,

534
00:26:45,080 --> 00:26:46,560
Speaker 2: so sorry, doctor, I just had to say that.

535
00:26:46,480 --> 00:26:47,520
Speaker 1: But it's okay.

536
00:26:47,560 --> 00:26:51,560
Speaker 2: But anyway, but it is important. Men and women should

537
00:26:51,600 --> 00:26:54,600
Speaker 2: take it daily. Again, like doctor Modey said, you guys,

538
00:26:54,600 --> 00:26:56,840
Speaker 2: please go get it checked, get your your level checked,

539
00:26:56,840 --> 00:26:58,800
Speaker 2: because it's going to change your life. It really does

540
00:26:58,880 --> 00:27:01,240
Speaker 2: help you. You're in a better mood. I can't tell

541
00:27:01,280 --> 00:27:03,120
Speaker 2: you enough since I've been taking it for about three

542
00:27:03,200 --> 00:27:07,000
Speaker 2: years now and my life has changed completely. So yeah,

543
00:27:07,400 --> 00:27:10,520
Speaker 2: talking about environment, doctor moday, what do you think about

544
00:27:10,840 --> 00:27:13,359
Speaker 2: or what are your suggestions should I say about creating

545
00:27:13,680 --> 00:27:17,320
Speaker 2: that environment? You have suggestions like what kind of environment

546
00:27:17,359 --> 00:27:20,080
Speaker 2: we need? What do you suggest in that sense? Yeah?

547
00:27:20,119 --> 00:27:22,080
Speaker 1: I mean so like for a physical environment. The things

548
00:27:22,080 --> 00:27:23,960
Speaker 1: that you want to think about are in your house

549
00:27:24,080 --> 00:27:27,560
Speaker 1: or apartment wherever you live is ay, what is your

550
00:27:27,560 --> 00:27:30,040
Speaker 1: bedroom like? Right? So do you have do you keep

551
00:27:30,080 --> 00:27:31,679
Speaker 1: it cool? Is it nice and dark? Do you have

552
00:27:31,720 --> 00:27:34,600
Speaker 1: blackout shades? Those are all really important. Do you run

553
00:27:34,680 --> 00:27:37,080
Speaker 1: like a HAPA air filter in case your indoor air

554
00:27:37,200 --> 00:27:40,760
Speaker 1: is not very clean or you have pets. Some people

555
00:27:40,760 --> 00:27:42,800
Speaker 1: sleep so much better when they have that an air

556
00:27:42,800 --> 00:27:43,840
Speaker 1: filtration unit on?

557
00:27:44,720 --> 00:27:45,960
Speaker 2: Is it like an air peer fire?

558
00:27:46,080 --> 00:27:48,520
Speaker 1: Yeah, an air purifier. And they're so easy to find now,

559
00:27:49,160 --> 00:27:51,560
Speaker 1: and you know, if you have to work, say in

560
00:27:51,600 --> 00:27:56,919
Speaker 1: the evening, using like your computer or phone, whatever, you

561
00:27:56,960 --> 00:27:59,960
Speaker 1: can actually purchase blue light blocking glasses on the inner

562
00:28:00,359 --> 00:28:04,000
Speaker 1: for cheap and you can wear those. They even make

563
00:28:04,080 --> 00:28:07,560
Speaker 1: magnifying ones. If you need that, and that's what I do,

564
00:28:07,800 --> 00:28:10,320
Speaker 1: and it blocks out that blue light that comes from

565
00:28:10,359 --> 00:28:12,399
Speaker 1: the screens. And when you do that, you're going to

566
00:28:12,480 --> 00:28:15,040
Speaker 1: sleep better. You're going to go into deeper sleep cycles.

567
00:28:15,080 --> 00:28:18,000
Speaker 1: So you'll notice it. You'll really notice that you're able

568
00:28:18,000 --> 00:28:19,600
Speaker 1: to fall asleep better and you sleep better. So that's

569
00:28:19,960 --> 00:28:22,000
Speaker 1: that's one thing. And then the other thing is to

570
00:28:22,080 --> 00:28:24,959
Speaker 1: just go around your house, your apartment and you know,

571
00:28:25,000 --> 00:28:27,600
Speaker 1: go through your cabinets and look at what you're cleaning

572
00:28:27,600 --> 00:28:29,600
Speaker 1: your house with, look at what you're putting on your

573
00:28:29,600 --> 00:28:33,320
Speaker 1: body in terms of cosmetics or you know, personal care products.

574
00:28:33,960 --> 00:28:38,120
Speaker 1: And I always recommend using the Environmental Working Group website.

575
00:28:38,240 --> 00:28:43,000
Speaker 1: It's an independent company that has a great database that

576
00:28:43,040 --> 00:28:45,480
Speaker 1: you can look up the products that you're using and

577
00:28:45,520 --> 00:28:47,640
Speaker 1: it gives you a score of you know, how toxic

578
00:28:47,680 --> 00:28:50,920
Speaker 1: it is. It's scary, it's really it can be scary,

579
00:28:50,920 --> 00:28:54,560
Speaker 1: but you can find so many great alternatives, so they

580
00:28:54,600 --> 00:28:56,840
Speaker 1: have those as well. And you know, these are things

581
00:28:56,880 --> 00:28:58,920
Speaker 1: that you can order online, you can find around. So

582
00:28:59,440 --> 00:29:02,440
Speaker 1: you know, I tell people, don't go crazy. You can

583
00:29:02,520 --> 00:29:06,280
Speaker 1: easily like go down the rabbit hole of you know, anxiety.

584
00:29:05,880 --> 00:29:07,800
Speaker 2: Worrying about this, So be careful guys.

585
00:29:07,880 --> 00:29:09,880
Speaker 1: Yes, yeah, just pick a couple of things, you know,

586
00:29:09,960 --> 00:29:11,800
Speaker 1: decided like, hey, I'm going to change my toothpaste and

587
00:29:11,840 --> 00:29:15,240
Speaker 1: my my soap, and you know, I don't know my

588
00:29:15,280 --> 00:29:18,640
Speaker 1: lipstick or something, my moisturizer too, your deodorant picks, something

589
00:29:18,760 --> 00:29:21,760
Speaker 1: used like on a regular basis, and just change that.

590
00:29:22,120 --> 00:29:24,320
Speaker 1: And you know, you can take six months to make

591
00:29:24,360 --> 00:29:27,280
Speaker 1: the rest of the changes, just like little baby steps.

592
00:29:32,600 --> 00:29:35,240
Speaker 2: In Like we're talking about deorder and I just changed it.

593
00:29:36,200 --> 00:29:38,959
Speaker 2: I mean I had been using a more natural actually

594
00:29:39,000 --> 00:29:41,600
Speaker 2: an all natural deorderant and it wasn't really working back

595
00:29:41,600 --> 00:29:43,040
Speaker 2: in the day. So I went back to my like

596
00:29:43,240 --> 00:29:44,920
Speaker 2: I don't want to say the end, and of course

597
00:29:44,960 --> 00:29:48,080
Speaker 2: it works, you know, but then I know better. I'm like, okay,

598
00:29:48,080 --> 00:29:49,600
Speaker 2: these are a lot of toxes going into my body,

599
00:29:49,640 --> 00:29:51,480
Speaker 2: so I would just went back. You guys, it takes

600
00:29:51,480 --> 00:29:52,720
Speaker 2: a little bit of time for your body to get

601
00:29:52,760 --> 00:29:55,880
Speaker 2: used to, okay, but it's great. Even your cleaning products.

602
00:29:55,920 --> 00:30:00,800
Speaker 2: I change my dishwashing soap, my detergent, my softener, and

603
00:30:01,080 --> 00:30:03,240
Speaker 2: my favorite I'm just telling you, my favorite brand is

604
00:30:03,280 --> 00:30:05,520
Speaker 2: Seventh Generations. So that's just the one I suggest you

605
00:30:05,520 --> 00:30:07,080
Speaker 2: can get that Whole Foods again. I'm telling you I

606
00:30:07,080 --> 00:30:08,800
Speaker 2: love Whole Foods. They're not paying me, you guys, I'm

607
00:30:08,840 --> 00:30:11,840
Speaker 2: just telling you from my heart. I love Hopeoos because

608
00:30:11,840 --> 00:30:14,400
Speaker 2: I find everything there, even candles, you guys, candles that

609
00:30:14,440 --> 00:30:17,600
Speaker 2: we like, a lot of them are they're toxic for us.

610
00:30:17,640 --> 00:30:20,560
Speaker 2: So once you see how many chemicals each thing that

611
00:30:20,560 --> 00:30:24,000
Speaker 2: we use on a daily basis have, then you're gonna know, Okay,

612
00:30:24,040 --> 00:30:27,160
Speaker 2: it's time for me to change something. So little changes

613
00:30:27,280 --> 00:30:31,880
Speaker 2: make a big difference. Again, So doctor, let's talk about stress. Yeah,

614
00:30:31,920 --> 00:30:34,040
Speaker 2: I think we all deal with that every single day,

615
00:30:34,080 --> 00:30:36,440
Speaker 2: even if we don't want to. It's just a part

616
00:30:36,440 --> 00:30:39,400
Speaker 2: of life. Now, how does stress take a toll on

617
00:30:39,440 --> 00:30:39,959
Speaker 2: our body?

618
00:30:41,520 --> 00:30:45,960
Speaker 1: Well, it takes a toll when it becomes chronic and

619
00:30:46,040 --> 00:30:51,040
Speaker 1: sort of unrelenting. And you know, it's I explain to

620
00:30:51,120 --> 00:30:55,440
Speaker 1: people that certain, yes, certain of us are in very

621
00:30:55,480 --> 00:30:59,680
Speaker 1: stressful situations that other people aren't in. So let's just

622
00:30:59,720 --> 00:31:03,680
Speaker 1: say financial stressors. You lost your job, maybe someone sick,

623
00:31:03,800 --> 00:31:08,240
Speaker 1: someone died, you know, obviously, like toxic relationships. You know,

624
00:31:08,280 --> 00:31:11,320
Speaker 1: there are definitely people who have it worse off, but

625
00:31:11,360 --> 00:31:15,080
Speaker 1: there's many of us who are sort of like average stress.

626
00:31:15,200 --> 00:31:18,000
Speaker 1: But we create mountains out of moholes right, as they say,

627
00:31:18,520 --> 00:31:24,440
Speaker 1: we react to things. We allow our thoughts to become realities,

628
00:31:24,640 --> 00:31:27,120
Speaker 1: and we worry about the future. We worry about things

629
00:31:27,120 --> 00:31:30,240
Speaker 1: that haven't happened. And that's the thing that we have

630
00:31:30,320 --> 00:31:34,640
Speaker 1: to think about controlling, because it's not really the stressor itself,

631
00:31:34,720 --> 00:31:38,200
Speaker 1: it's how the body reacts to the stressor. And you know,

632
00:31:38,240 --> 00:31:41,440
Speaker 1: as humans, we were created to respond very well to

633
00:31:41,520 --> 00:31:44,800
Speaker 1: acute stress. So you know, a car is going down

634
00:31:44,840 --> 00:31:48,440
Speaker 1: the street, it narrowly misses you as you're crossing the street. Obviously,

635
00:31:49,000 --> 00:31:51,760
Speaker 1: that stimulates you to run and jump out of the way,

636
00:31:51,920 --> 00:31:53,800
Speaker 1: and that's important. And so we have a lot of

637
00:31:53,840 --> 00:31:58,080
Speaker 1: chemical hormones that surge and are there for a reason

638
00:31:58,120 --> 00:32:03,000
Speaker 1: to help us survive anything like that. However, if every

639
00:32:03,080 --> 00:32:06,840
Speaker 1: day we're worried about something or we're stressing about something,

640
00:32:07,360 --> 00:32:11,840
Speaker 1: those little stressors can become very unhealthy because they change

641
00:32:11,920 --> 00:32:16,240
Speaker 1: the way that our body actually responds to those hormones

642
00:32:16,680 --> 00:32:18,719
Speaker 1: and it puts us in an immune we call an

643
00:32:18,720 --> 00:32:21,840
Speaker 1: immune suppressed state. So our immune system actually becomes a

644
00:32:21,880 --> 00:32:24,360
Speaker 1: little bit weaker, and so then we can become sick

645
00:32:24,400 --> 00:32:27,680
Speaker 1: more easily. There's higher incidents of cancer and people that

646
00:32:27,720 --> 00:32:32,400
Speaker 1: are stressed higher incidents of future autoimmune disease, and people

647
00:32:32,440 --> 00:32:36,800
Speaker 1: who are chronically stressed it impairs our gi or you know,

648
00:32:36,840 --> 00:32:41,480
Speaker 1: our gut health. So really important to understand that you

649
00:32:41,520 --> 00:32:43,600
Speaker 1: have a lot of control over how your body reacts

650
00:32:43,600 --> 00:32:46,440
Speaker 1: with stress. So that's I'm a big proponent of adding

651
00:32:46,480 --> 00:32:49,600
Speaker 1: in some self care on the regular, like daily.

652
00:32:50,680 --> 00:32:54,080
Speaker 2: Oh no, absolutely absolutely For me. Like I said earlier,

653
00:32:54,120 --> 00:32:57,480
Speaker 2: it's meditation. You know, It's something that I've been doing

654
00:32:57,520 --> 00:33:00,760
Speaker 2: for the past couple of years more often, and it

655
00:33:00,840 --> 00:33:03,640
Speaker 2: really just puts me in a different state of mind.

656
00:33:03,760 --> 00:33:07,600
Speaker 2: I start my day better and not looking at my phone,

657
00:33:08,080 --> 00:33:09,479
Speaker 2: you know, the first thing that I do. It's just

658
00:33:09,520 --> 00:33:13,120
Speaker 2: more of just going in and finding that inner piece.

659
00:33:13,320 --> 00:33:15,480
Speaker 2: And then if someone cuts me off, I'm not that upset.

660
00:33:15,520 --> 00:33:17,040
Speaker 2: I don't flip them off. I just I'm like, okay,

661
00:33:17,040 --> 00:33:18,520
Speaker 2: I just take a deep breath. I'm like, it's okay,

662
00:33:19,000 --> 00:33:22,840
Speaker 2: it's fine. My day is completely different. And I used

663
00:33:22,840 --> 00:33:24,360
Speaker 2: to do this thing. I still do it. It's hard.

664
00:33:24,360 --> 00:33:27,040
Speaker 2: It's it's a daily thing, you guys, but future trip

665
00:33:27,240 --> 00:33:30,320
Speaker 2: where you know you're worrying about something that hasn't even happened,

666
00:33:30,320 --> 00:33:32,200
Speaker 2: and you you know, it's kind of like wait a second,

667
00:33:32,280 --> 00:33:34,200
Speaker 2: that hasn't even happened, Like you have to just bring

668
00:33:34,200 --> 00:33:36,960
Speaker 2: yourself back. That helps so much with stress fro. I'm like,

669
00:33:36,960 --> 00:33:38,920
Speaker 2: you know what all I can do is today all

670
00:33:38,920 --> 00:33:40,680
Speaker 2: I can do, Like we want to do so much

671
00:33:40,680 --> 00:33:42,560
Speaker 2: in one day, and it's like, you know what, I'm

672
00:33:42,600 --> 00:33:44,440
Speaker 2: just going to do what I can. There's no need

673
00:33:44,480 --> 00:33:46,720
Speaker 2: to just stress myself out for no reason. It's really

674
00:33:46,720 --> 00:33:49,480
Speaker 2: giving yourself therapy. I'm giving you my tips as what

675
00:33:49,560 --> 00:33:52,960
Speaker 2: has helped me because I know, I mean, we all

676
00:33:52,960 --> 00:33:55,320
Speaker 2: have different stresses or things that stress us out. But

677
00:33:56,000 --> 00:33:59,040
Speaker 2: do you suggest any foods to reduce stress?

678
00:34:00,520 --> 00:34:02,640
Speaker 1: So, you know, and that's interesting. You know, there are

679
00:34:02,680 --> 00:34:07,080
Speaker 1: certain adaptagens. Adaptagens are basically herbs that help our stress

680
00:34:07,120 --> 00:34:13,440
Speaker 1: response adapt and also certain medicinal mushrooms. So those are

681
00:34:13,440 --> 00:34:15,560
Speaker 1: certain things that can help. So I'm a big fan

682
00:34:15,760 --> 00:34:19,040
Speaker 1: of and you can take these and sometimes teas, so

683
00:34:19,080 --> 00:34:21,480
Speaker 1: for example, a lot of herbal teas will have things

684
00:34:21,520 --> 00:34:25,960
Speaker 1: that are very soothing to your stress system. So things

685
00:34:25,960 --> 00:34:30,719
Speaker 1: that have like valerian root or kava or something called

686
00:34:30,760 --> 00:34:34,520
Speaker 1: magnolia lemon balm, these are all calming nice. And then

687
00:34:34,560 --> 00:34:37,360
Speaker 1: there's supplements that you can take like ashwaganda, which is

688
00:34:37,400 --> 00:34:41,280
Speaker 1: like an Indian aerobatic herb, and rodiola. These are also

689
00:34:41,400 --> 00:34:46,160
Speaker 1: really protective or we say adaptive to our stress response.

690
00:34:46,239 --> 00:34:48,400
Speaker 1: And so I'm a big fan of using all these.

691
00:34:48,440 --> 00:34:50,480
Speaker 1: They've become very big. You can find them now in

692
00:34:50,840 --> 00:34:55,680
Speaker 1: like teas, coffees, tinctures, pills. Those are all great options.

693
00:34:57,040 --> 00:34:59,319
Speaker 2: Thank you so much, O can is you know this

694
00:34:59,360 --> 00:35:02,400
Speaker 2: is a time where people are reevaluating their choices and

695
00:35:02,440 --> 00:35:05,040
Speaker 2: trying to create healthier and happier lives. What are your

696
00:35:05,040 --> 00:35:07,760
Speaker 2: tips for achieving that? Like, for example, we talked about meditation,

697
00:35:07,880 --> 00:35:09,239
Speaker 2: Like I want to hear a little bit. What do

698
00:35:09,280 --> 00:35:10,200
Speaker 2: you think? What do you suggest?

699
00:35:11,120 --> 00:35:15,719
Speaker 1: I'm a big proponent of looking at what's individually an

700
00:35:15,760 --> 00:35:19,480
Speaker 1: issue for you, so you know, and this is a

701
00:35:19,480 --> 00:35:21,000
Speaker 1: great thing I think to do at the end of

702
00:35:21,040 --> 00:35:23,640
Speaker 1: the year is you can write down the areas of

703
00:35:23,680 --> 00:35:28,800
Speaker 1: your life, like your relationships, your sleep, your nutrition, your

704
00:35:28,880 --> 00:35:31,520
Speaker 1: work life, whatever it is, right, you write down these

705
00:35:32,280 --> 00:35:35,920
Speaker 1: areas and go through and give yourself a score like

706
00:35:36,560 --> 00:35:38,160
Speaker 1: how did I do this year? Like how did I

707
00:35:38,200 --> 00:35:40,080
Speaker 1: do with my relationships? How did I do with my

708
00:35:40,120 --> 00:35:42,879
Speaker 1: mental health? How did I do with my sleep? And

709
00:35:43,040 --> 00:35:45,279
Speaker 1: if you're like eh, you know, I didn't do so

710
00:35:45,440 --> 00:35:49,880
Speaker 1: great here. You can then put efforts into those areas first.

711
00:35:50,440 --> 00:35:55,040
Speaker 1: So you know, for stress, I think that, as you mentioned,

712
00:35:55,080 --> 00:35:56,960
Speaker 1: meditation is great and there's lots of different ways to

713
00:35:57,000 --> 00:36:01,680
Speaker 1: do it. There's no one answer for everybody. Some people

714
00:36:01,719 --> 00:36:04,960
Speaker 1: do really well just with a lot of deep breathing exercises,

715
00:36:04,960 --> 00:36:08,560
Speaker 1: and there's a lot out there that regulates your stress

716
00:36:08,600 --> 00:36:11,720
Speaker 1: response and your nervous system quite a bit. And movement,

717
00:36:11,800 --> 00:36:14,880
Speaker 1: as you said, things like exercise. You know, there's a

718
00:36:14,920 --> 00:36:18,759
Speaker 1: lot of information or research looking at spending more time

719
00:36:18,760 --> 00:36:23,759
Speaker 1: in nature and how nature is really really sort of

720
00:36:23,920 --> 00:36:27,200
Speaker 1: soothing to our nervous system. We were meant to be

721
00:36:27,200 --> 00:36:30,000
Speaker 1: outside and we're always locked up in boxes, and you know,

722
00:36:30,640 --> 00:36:33,640
Speaker 1: being outside, especially in the summer, if your feet can

723
00:36:33,680 --> 00:36:36,600
Speaker 1: touch the ground and you can be around trees, that

724
00:36:36,640 --> 00:36:39,600
Speaker 1: has been shown to be very, very helpful. So that's

725
00:36:39,600 --> 00:36:42,359
Speaker 1: sort of like one area that you can focus on.

726
00:36:42,800 --> 00:36:45,480
Speaker 1: But I think, you know, looking at your individual needs,

727
00:36:45,800 --> 00:36:47,960
Speaker 1: like for me, I would say my nutrition is actually

728
00:36:48,000 --> 00:36:51,160
Speaker 1: really pretty spot on. I just happen to love to

729
00:36:51,239 --> 00:36:54,759
Speaker 1: eat healthy. I am not a big sugar person. I

730
00:36:54,800 --> 00:36:56,960
Speaker 1: don't have a lot of issues there, But you know,

731
00:36:57,600 --> 00:36:59,880
Speaker 1: I would say, sometimes my stress gets out of con

732
00:37:00,600 --> 00:37:04,480
Speaker 1: and I forget to spend time, you know, doing the

733
00:37:04,480 --> 00:37:07,160
Speaker 1: things I need to do, gratitude journaling, et cetera. So

734
00:37:07,280 --> 00:37:11,000
Speaker 1: for me, that's something that I always have to remind

735
00:37:11,000 --> 00:37:13,959
Speaker 1: myself to do. But I know that when I do it,

736
00:37:14,200 --> 00:37:14,919
Speaker 1: I feel better.

737
00:37:16,080 --> 00:37:18,360
Speaker 2: Oh yes, I need to do more of my my

738
00:37:18,880 --> 00:37:20,600
Speaker 2: I mean, I do it out loud, but there's something

739
00:37:20,640 --> 00:37:24,680
Speaker 2: different about writing it down that is just changes It

740
00:37:24,760 --> 00:37:26,560
Speaker 2: changes the game, you know. And right now you said

741
00:37:26,600 --> 00:37:29,120
Speaker 2: about going out in nature. I mean, I've worked so much.

742
00:37:29,120 --> 00:37:30,319
Speaker 2: I want to do a little bit more of that

743
00:37:30,360 --> 00:37:33,160
Speaker 2: this upcoming year, where it's I going on hikes, I

744
00:37:33,239 --> 00:37:34,840
Speaker 2: go just take a walk at the park, take the

745
00:37:34,880 --> 00:37:35,319
Speaker 2: dogs out.

746
00:37:35,360 --> 00:37:35,440
Speaker 1: You know.

747
00:37:35,600 --> 00:37:37,320
Speaker 2: I want to do more of that and just breathe

748
00:37:37,320 --> 00:37:40,400
Speaker 2: fresh air because we're always inside I'm in a studio

749
00:37:40,560 --> 00:37:43,640
Speaker 2: or something. So that's one of my resolutions is taking

750
00:37:43,680 --> 00:37:47,000
Speaker 2: more hikes, more walks, and just having that morning to

751
00:37:47,040 --> 00:37:51,080
Speaker 2: myself with gratitude journally a lot more. You're for reminding

752
00:37:51,120 --> 00:37:53,080
Speaker 2: me about that, and then you were also you mentioned

753
00:37:53,120 --> 00:37:55,440
Speaker 2: sleep quite a few times, and we didn't talk about that.

754
00:37:55,520 --> 00:37:57,760
Speaker 2: So if we could just talk a little bit about

755
00:37:57,840 --> 00:38:00,320
Speaker 2: how many hours you recommend and how I am important

756
00:38:00,360 --> 00:38:01,000
Speaker 2: sleep is.

757
00:38:01,719 --> 00:38:04,520
Speaker 1: Yeah, So for adults, you know, they've they've done quite

758
00:38:04,520 --> 00:38:07,800
Speaker 1: a few studies looking at this, and the sweet spot

759
00:38:08,000 --> 00:38:11,000
Speaker 1: is between seven and eight hours, and you know even

760
00:38:11,080 --> 00:38:14,200
Speaker 1: up to eight and a half. Anything really below seven

761
00:38:14,280 --> 00:38:18,400
Speaker 1: hours is you know, sort of teetering on, you know,

762
00:38:18,440 --> 00:38:21,600
Speaker 1: a little bit of deprivation. And they've looked at sleep

763
00:38:21,640 --> 00:38:24,440
Speaker 1: for a lot of different health issues. So for example,

764
00:38:24,560 --> 00:38:28,839
Speaker 1: even like losing weight and obesity, people who are deprived

765
00:38:29,080 --> 00:38:31,719
Speaker 1: tend to have disordered hormones and so they tend to

766
00:38:31,719 --> 00:38:34,799
Speaker 1: be hungrier during the day, they tend to be more

767
00:38:34,840 --> 00:38:38,319
Speaker 1: inflamed in general, because when we sleep, we actually do

768
00:38:38,360 --> 00:38:40,040
Speaker 1: a lot of clean up of our body. You know,

769
00:38:40,040 --> 00:38:41,880
Speaker 1: we think of it as like a you know, quiet

770
00:38:41,880 --> 00:38:44,080
Speaker 1: time or you know, we're a sleep so we don't

771
00:38:44,080 --> 00:38:46,520
Speaker 1: know what's going on, but actually our body is very active,

772
00:38:46,520 --> 00:38:49,520
Speaker 1: our immune system in particular, and then going into different

773
00:38:49,560 --> 00:38:53,600
Speaker 1: sleep cycles is really important for repair of the body.

774
00:38:53,640 --> 00:38:57,799
Speaker 1: So deep sleep primarily repairs like our physical body, and

775
00:38:58,160 --> 00:39:01,200
Speaker 1: the rem sleep is what you know, that dream state

776
00:39:01,320 --> 00:39:04,760
Speaker 1: is really helpful for our brain and recording of memories

777
00:39:04,800 --> 00:39:09,040
Speaker 1: and learning. So if you think about you know, sort

778
00:39:09,080 --> 00:39:11,400
Speaker 1: of sleep as actually being like a really active time.

779
00:39:12,719 --> 00:39:16,279
Speaker 1: Then you know, maybe it's easier to stick to a

780
00:39:16,280 --> 00:39:17,000
Speaker 1: sleep schedule.

781
00:39:19,600 --> 00:39:22,400
Speaker 2: Yeah, there are I know a lot of people, especially

782
00:39:22,440 --> 00:39:24,960
Speaker 2: in the music industry, that they're like, oh, no, I

783
00:39:24,960 --> 00:39:28,000
Speaker 2: only need four hours to sleep. And I'm a person

784
00:39:28,040 --> 00:39:30,239
Speaker 2: that you know, I can't sleep until three am and

785
00:39:30,280 --> 00:39:32,160
Speaker 2: I wake up at seven. It's just like this hustle

786
00:39:32,239 --> 00:39:35,600
Speaker 2: mentality that it's just especially in an LA where I'm like, dude,

787
00:39:36,000 --> 00:39:38,400
Speaker 2: it's actually really cool to sleep. It's not just because

788
00:39:38,440 --> 00:39:41,560
Speaker 2: you need your body needs to rest, your brain needs

789
00:39:41,600 --> 00:39:45,000
Speaker 2: to rest. Yeah, at least at least six hours. Like

790
00:39:45,000 --> 00:39:47,800
Speaker 2: there's no way you're running on four hours. That's crazy.

791
00:39:47,800 --> 00:39:49,719
Speaker 2: And I feel like when you don't sleep, like you said,

792
00:39:49,760 --> 00:39:52,320
Speaker 2: you know, the corsol and the tummy starts growing and

793
00:39:52,520 --> 00:39:56,080
Speaker 2: all that stuff because you're not resting. Like literally, rest

794
00:39:56,360 --> 00:39:59,360
Speaker 2: is so important. And and I just mean in general,

795
00:39:59,400 --> 00:40:01,279
Speaker 2: like once, we're working so hard, but you need to

796
00:40:01,320 --> 00:40:03,279
Speaker 2: have the time where you like balance your life. Right,

797
00:40:03,320 --> 00:40:06,280
Speaker 2: I work, but I also have my rest dates on Sunday,

798
00:40:06,320 --> 00:40:07,839
Speaker 2: I don't do anything, you know what I mean, It's

799
00:40:07,880 --> 00:40:10,880
Speaker 2: important to do that because yeah, everyone's like, oh, let's

800
00:40:11,160 --> 00:40:13,000
Speaker 2: you know, the rat race of life, and we got

801
00:40:13,000 --> 00:40:14,520
Speaker 2: to go and do more and more and more. And

802
00:40:14,560 --> 00:40:16,880
Speaker 2: it's like, guys, sit down and chell and relax and

803
00:40:16,880 --> 00:40:18,200
Speaker 2: take a walk or something, you know.

804
00:40:18,920 --> 00:40:21,120
Speaker 1: I know, I think that's true. The hustle mentality. I

805
00:40:21,160 --> 00:40:23,759
Speaker 1: think that's going to be the next thing to go in.

806
00:40:24,120 --> 00:40:27,240
Speaker 1: You know, I think the new trend for twenty twenty

807
00:40:27,239 --> 00:40:30,280
Speaker 1: two is going to be sort of like the anti hustle,

808
00:40:30,440 --> 00:40:34,799
Speaker 1: you know, really sort of getting back to rest and

809
00:40:34,840 --> 00:40:39,240
Speaker 1: it's okay to nap and appreciating restorative things and spending

810
00:40:39,320 --> 00:40:42,160
Speaker 1: more time with family because we have been so stressed

811
00:40:42,200 --> 00:40:45,319
Speaker 1: out and so separated from from each other.

812
00:40:45,880 --> 00:40:47,879
Speaker 2: You know, I agree, I agree. I mean there's nothing

813
00:40:47,920 --> 00:40:49,680
Speaker 2: for me. It's like it's great to hustle, but it's

814
00:40:49,800 --> 00:40:51,920
Speaker 2: you got a hustle and then also rest, you know,

815
00:40:52,160 --> 00:40:56,000
Speaker 2: and sleep, you guys, is important. So yeah, So honestly,

816
00:40:56,120 --> 00:40:58,200
Speaker 2: it's been great speaking to you. Thank you so much

817
00:40:58,200 --> 00:41:00,480
Speaker 2: and being patient with me. And I had all these quiesquestions,

818
00:41:00,520 --> 00:41:03,200
Speaker 2: I have so many more, but you know, I know

819
00:41:03,280 --> 00:41:05,920
Speaker 2: your time is valuable, but thank you. I really appreciate it,

820
00:41:05,960 --> 00:41:08,840
Speaker 2: Doctor Modey. And where can people find you? On social

821
00:41:09,719 --> 00:41:10,400
Speaker 2: they can find me.

822
00:41:10,480 --> 00:41:14,000
Speaker 1: I'm mostly active on Instagram at the Immunity MD.

823
00:41:15,080 --> 00:41:18,359
Speaker 3: So that's the best way to check out what I'm

824
00:41:18,440 --> 00:41:21,360
Speaker 3: up to, and there are links there to also my

825
00:41:21,440 --> 00:41:24,400
Speaker 3: website and some of the programs we run through that

826
00:41:24,480 --> 00:41:24,920
Speaker 3: as well.

827
00:41:25,360 --> 00:41:28,680
Speaker 2: Awesome, you guys follow her and her book. The book

828
00:41:28,719 --> 00:41:30,760
Speaker 2: is out, so tell us a little bit about the book.

829
00:41:31,600 --> 00:41:36,160
Speaker 1: Yes, it's called The Immune Type Breakthrough, and it is

830
00:41:36,239 --> 00:41:40,879
Speaker 1: a personalized plan to balance your immune system and live

831
00:41:41,000 --> 00:41:44,040
Speaker 1: optimize health. So it basically it breaks it down to

832
00:41:44,360 --> 00:41:47,920
Speaker 1: four different kinds of sort of immune personalities and gives

833
00:41:47,960 --> 00:41:51,960
Speaker 1: you guided information about how to really balance your immune

834
00:41:52,000 --> 00:41:52,879
Speaker 1: system for better health.

835
00:41:53,520 --> 00:41:56,160
Speaker 2: I'm definitely going to purchase it. I need it in

836
00:41:56,160 --> 00:41:58,359
Speaker 2: my life for this new year, knew me. I know

837
00:41:58,400 --> 00:42:01,120
Speaker 2: it sounds cliche, but you guys, it's never too late.

838
00:42:01,280 --> 00:42:03,719
Speaker 2: And before we go talking about that, it's never too late,

839
00:42:04,120 --> 00:42:05,560
Speaker 2: and every day is a good day to start. So

840
00:42:05,600 --> 00:42:07,200
Speaker 2: I have a quote for everyone. I always end my

841
00:42:07,239 --> 00:42:11,120
Speaker 2: podcast the quote, today is your day to start fresh,

842
00:42:11,200 --> 00:42:14,080
Speaker 2: to eat right, to train hard, to live healthy, to

843
00:42:14,160 --> 00:42:17,720
Speaker 2: be proud. That is my quote for the day. You guys. Again,

844
00:42:18,320 --> 00:42:20,200
Speaker 2: it doesn't have to be a Monday to start. It

845
00:42:20,239 --> 00:42:22,080
Speaker 2: happens to be a Monday. But it doesn't have to

846
00:42:22,080 --> 00:42:23,640
Speaker 2: be a Monday. It could be a Friday. Doesn't have

847
00:42:23,680 --> 00:42:24,960
Speaker 2: to be the first of the month, it doesn't have

848
00:42:25,000 --> 00:42:26,799
Speaker 2: to be the first of the year. It's never too

849
00:42:26,880 --> 00:42:29,279
Speaker 2: late to be a better version of yourself. Like I

850
00:42:29,280 --> 00:42:33,400
Speaker 2: always say, so, thank you guys, so much. Thank you again.

851
00:42:33,480 --> 00:42:36,160
Speaker 2: Doctor was so great. Lets giro mucho and I will

852
00:42:36,160 --> 00:42:39,560
Speaker 2: see you guys on the next episode of Cheeky's and Chill.

853
00:42:43,200 --> 00:42:47,280
Speaker 2: This is a production of iHeartRadio and Mike Wa podcast Network.

854
00:42:47,480 --> 00:42:51,720
Speaker 2: Follow us on Instagram at my Quiltura Podcasts and follow

855
00:42:51,760 --> 00:42:55,120
Speaker 2: me Cheeky's That's c h i q u y s.

856
00:42:55,880 --> 00:43:01,799
Speaker 2: For more podcasts from iHeart, visit the iHeartRadio app, Apple Podcasts,

857
00:43:01,880 --> 00:43:03,800
Speaker 2: or wherever you listen to your favorite shows.