1 00:00:03,720 --> 00:00:06,920 Speaker 1: When I hear the term holistic medicine, I mean maybe 2 00:00:06,960 --> 00:00:09,560 Speaker 1: some people think of that as something that's made up 3 00:00:09,680 --> 00:00:12,080 Speaker 1: or is sort of you know, woo woo, or you know, 4 00:00:12,119 --> 00:00:15,400 Speaker 1: not based in fact, but holistic really just means looking 5 00:00:15,520 --> 00:00:20,000 Speaker 1: at every aspect of a person's health. There are so 6 00:00:20,040 --> 00:00:23,200 Speaker 1: many people, especially in the Lentin culture, I could say 7 00:00:23,280 --> 00:00:25,800 Speaker 1: that don't believe in organic foods because you're like, it's 8 00:00:25,800 --> 00:00:30,720 Speaker 1: probably not real and it's so expensive. There's a lot 9 00:00:30,760 --> 00:00:34,479 Speaker 1: of information our research looking at spending more time in 10 00:00:34,600 --> 00:00:40,000 Speaker 1: nature and how nature is really really sort of soothing 11 00:00:40,120 --> 00:00:46,839 Speaker 1: to our our nervous system. Hello everyone, and welcome to 12 00:00:46,880 --> 00:00:50,120 Speaker 1: another episode of cheek Ease and Chill. I'm your host. 13 00:00:50,280 --> 00:00:52,800 Speaker 1: Cheek Ease. One of the things at the top of 14 00:00:52,840 --> 00:00:55,440 Speaker 1: your New Year's resolution list. I'm sure it has to 15 00:00:55,440 --> 00:00:57,760 Speaker 1: do with improving your health, because that's on the top 16 00:00:57,760 --> 00:00:59,600 Speaker 1: of my list, and that's exactly what we're going to 17 00:00:59,600 --> 00:01:02,520 Speaker 1: talk about out on today's episode. But we're going to 18 00:01:02,560 --> 00:01:04,960 Speaker 1: get specific and talk about how the foods you eat 19 00:01:05,040 --> 00:01:10,240 Speaker 1: and the environment you are in can impact things like stress, allergies, 20 00:01:10,440 --> 00:01:13,840 Speaker 1: and hormones. Okay, I have a lot of questions about hormones, 21 00:01:14,120 --> 00:01:16,760 Speaker 1: so without further ado. Let's get right into it. This 22 00:01:16,920 --> 00:01:24,960 Speaker 1: is chick Ease and Chill. Before we hop into our 23 00:01:25,000 --> 00:01:27,760 Speaker 1: conversation with our very special guest today, I want to 24 00:01:27,800 --> 00:01:29,840 Speaker 1: tell you guys a little bit about my health journey. 25 00:01:30,400 --> 00:01:32,880 Speaker 1: It's been quite the journey. Let me tell you. I've 26 00:01:32,959 --> 00:01:35,479 Speaker 1: done plenty of diets, like I've shared before in my books, 27 00:01:35,760 --> 00:01:40,000 Speaker 1: like you know Keto. I've done juices or juicing should 28 00:01:40,000 --> 00:01:45,320 Speaker 1: I say, intermittent fasting, and I feel like it all works, um, 29 00:01:45,360 --> 00:01:47,360 Speaker 1: But then I just fall off the wagon a lot. 30 00:01:47,480 --> 00:01:49,720 Speaker 1: And I ran into like a whole issue with my 31 00:01:49,800 --> 00:01:53,560 Speaker 1: hormones about a year ago. Someone hormone therapy, and I 32 00:01:53,600 --> 00:01:55,680 Speaker 1: was so used to doing Keto, which was like, you know, 33 00:01:55,800 --> 00:01:58,600 Speaker 1: a lot of high fats, um, good healthy fat should 34 00:01:58,640 --> 00:02:01,360 Speaker 1: I say? And cheese is and things like that. And 35 00:02:01,400 --> 00:02:04,920 Speaker 1: when I went to see my hormone doctor, he suggested 36 00:02:04,920 --> 00:02:08,400 Speaker 1: for me to lay off of so much dairy and 37 00:02:08,680 --> 00:02:10,480 Speaker 1: a lot of proteins. So I've been trying to do 38 00:02:10,480 --> 00:02:12,880 Speaker 1: a little bit more veggies and a little bit more 39 00:02:12,919 --> 00:02:15,720 Speaker 1: like lentils and rices and things like that. So it's 40 00:02:15,720 --> 00:02:17,560 Speaker 1: been I've been a little confused because I'm like, Okay, 41 00:02:17,600 --> 00:02:19,560 Speaker 1: I like Keto, I like how I feel, but then 42 00:02:19,720 --> 00:02:22,400 Speaker 1: my hormones are telling me something different, and every literally 43 00:02:22,720 --> 00:02:26,600 Speaker 1: I feel that everybody is different, like every single body, 44 00:02:26,680 --> 00:02:29,079 Speaker 1: you know, not just everyone, but everybody is different. So 45 00:02:29,160 --> 00:02:30,919 Speaker 1: that has been a little bit of my struggle. Will 46 00:02:30,919 --> 00:02:34,160 Speaker 1: get into that a little later, but with me today 47 00:02:34,480 --> 00:02:38,040 Speaker 1: is Dr Heather Mode Day you guys. She's a leading 48 00:02:38,400 --> 00:02:42,800 Speaker 1: immunologist and functional medicine doctor based in Virginia. She's also 49 00:02:42,840 --> 00:02:45,560 Speaker 1: the owner of Mode Day Center and author of her 50 00:02:45,560 --> 00:02:50,399 Speaker 1: new book, The Immuno Type Breakthrough. So how are you. 51 00:02:51,639 --> 00:02:54,639 Speaker 1: I'm good. Thanks for having me on che This is 52 00:02:54,680 --> 00:02:57,200 Speaker 1: really fun. I'm so excited to have you and I 53 00:02:57,240 --> 00:03:01,480 Speaker 1: have a lot of questions. Sure, first of all, tell 54 00:03:01,520 --> 00:03:03,160 Speaker 1: me a little bit about yourself. I would like to 55 00:03:03,200 --> 00:03:06,679 Speaker 1: hear a little bit about your book as well. Sure. Yeah. 56 00:03:07,080 --> 00:03:10,760 Speaker 1: So I'm Clinically, I'm a physician and m D and 57 00:03:10,840 --> 00:03:14,280 Speaker 1: I was UM. I was trained in internal medicine, which 58 00:03:14,360 --> 00:03:17,640 Speaker 1: is basically, you know, medicine for adult UM but I 59 00:03:17,680 --> 00:03:22,600 Speaker 1: specialized right after my residency in allergy and immunology, which 60 00:03:22,600 --> 00:03:26,120 Speaker 1: is one sort of um, you know, one area of medicine, 61 00:03:26,120 --> 00:03:29,239 Speaker 1: and I basically took care of people who had allergies 62 00:03:29,280 --> 00:03:32,320 Speaker 1: and asthma and sinus problems and skinny shoes and food 63 00:03:32,360 --> 00:03:34,679 Speaker 1: allergies for about ten years in a very conventional way, 64 00:03:34,760 --> 00:03:37,880 Speaker 1: you know, prescribing drugs and things like that, and I 65 00:03:37,920 --> 00:03:41,800 Speaker 1: got a little disillusioned with that, and um really got 66 00:03:42,040 --> 00:03:46,040 Speaker 1: really interested for my own you know, my own care 67 00:03:46,200 --> 00:03:50,280 Speaker 1: and self care about you know, nutrition and stress levels 68 00:03:50,360 --> 00:03:53,360 Speaker 1: and just all that was coming out in research that 69 00:03:53,440 --> 00:03:57,680 Speaker 1: went beyond regular conventional medicine. And so I did a 70 00:03:57,720 --> 00:04:00,080 Speaker 1: couple of things. I did a fellowship and in it 71 00:04:00,160 --> 00:04:03,000 Speaker 1: of medicine for two years, and then I studied with 72 00:04:03,040 --> 00:04:06,200 Speaker 1: the Institute for Functional Medicine, which is a very prestigious 73 00:04:06,560 --> 00:04:11,120 Speaker 1: program that trains practitioners around the world to really learn 74 00:04:11,280 --> 00:04:15,600 Speaker 1: more about individualized medicine and biochemistry and trying to help 75 00:04:15,600 --> 00:04:19,839 Speaker 1: people figure out what the root causes of their illnesses 76 00:04:19,880 --> 00:04:23,680 Speaker 1: and symptoms are and then really use you know, balance 77 00:04:24,000 --> 00:04:27,839 Speaker 1: that looking at lifestyle changes. So that's what I do now. 78 00:04:28,000 --> 00:04:31,760 Speaker 1: Even though you know, my first my first foray was 79 00:04:31,839 --> 00:04:34,160 Speaker 1: into you know, immunology and allergy, I do a little 80 00:04:34,160 --> 00:04:37,680 Speaker 1: bit more than that now. But my book, it sort 81 00:04:37,680 --> 00:04:40,000 Speaker 1: of came out that you know, of the idea that 82 00:04:40,160 --> 00:04:45,279 Speaker 1: inflammation and imbalances in our immune system really end up 83 00:04:45,360 --> 00:04:49,159 Speaker 1: causing a lot of our diseases, everything from diabetes and 84 00:04:49,200 --> 00:04:53,240 Speaker 1: heart disease, autommunities, allergies, etcetera. So it really is at 85 00:04:53,240 --> 00:04:57,040 Speaker 1: the source of a lot of our problems. Yeah, I agree. 86 00:04:57,080 --> 00:04:58,520 Speaker 1: I agree, And that's what I have felt in my 87 00:04:58,560 --> 00:05:01,880 Speaker 1: personal life when i feel like my feet hurt, my 88 00:05:01,960 --> 00:05:03,640 Speaker 1: joints hurt a little bit more when I'm not taking 89 00:05:03,720 --> 00:05:06,440 Speaker 1: enough turmeric or I stopped taking it, or if I'm 90 00:05:06,480 --> 00:05:08,560 Speaker 1: eating too much red meat, things like that. Like, I'm 91 00:05:08,680 --> 00:05:10,799 Speaker 1: very in tune with my own body. So I listened 92 00:05:10,839 --> 00:05:12,239 Speaker 1: to it and I'm like, Okay, I need to layoff 93 00:05:12,279 --> 00:05:14,480 Speaker 1: of certain things. And a lot of people don't believe that. 94 00:05:14,520 --> 00:05:17,159 Speaker 1: I feel like, if the more you eat out, there's 95 00:05:17,200 --> 00:05:20,000 Speaker 1: just even more additives and preservatives in these meats, and 96 00:05:20,320 --> 00:05:23,560 Speaker 1: there's antibiotics and all this stuff that they inject in 97 00:05:23,600 --> 00:05:25,240 Speaker 1: the meats. You know, I'm a firm believer in that, 98 00:05:25,360 --> 00:05:27,080 Speaker 1: and I can tell the difference. I'm like, oh my god, 99 00:05:27,120 --> 00:05:29,480 Speaker 1: I've been having way too much fast food, or because 100 00:05:29,480 --> 00:05:33,599 Speaker 1: I'm always on the run, I'm always traveling. So absolutely 101 00:05:33,640 --> 00:05:35,719 Speaker 1: I think that, yes, the inflammation in the body is 102 00:05:36,000 --> 00:05:39,280 Speaker 1: that's why I drink so much turmeric because I feel 103 00:05:39,680 --> 00:05:44,039 Speaker 1: absolutely different when I do turmeric. Is it's a sort 104 00:05:44,080 --> 00:05:47,920 Speaker 1: of like a master anti inflammatory term our customy called 105 00:05:47,960 --> 00:05:51,320 Speaker 1: kirk human in it. And kirk human I mean, not 106 00:05:51,360 --> 00:05:53,720 Speaker 1: to get too scientific, e but it actually hits a 107 00:05:53,720 --> 00:05:59,000 Speaker 1: couple of receptors inside of our cells that regulate how 108 00:05:59,120 --> 00:06:03,040 Speaker 1: inflamed or how certain kinds of immune responses occur. So 109 00:06:03,080 --> 00:06:06,320 Speaker 1: it doesn't make us like immune suppressed, it doesn't make 110 00:06:06,400 --> 00:06:11,720 Speaker 1: us less you know, healthy, but it does decrease inflammation. 111 00:06:11,760 --> 00:06:16,160 Speaker 1: That's like sort of nonpurposeful, right, So it's a really 112 00:06:16,200 --> 00:06:21,080 Speaker 1: great thing. They've looked at an arthritis and Alzheimer's disease 113 00:06:21,279 --> 00:06:28,800 Speaker 1: and all sorts of inflammatory conditions and it's really amazing. Yes, exactly, So, 114 00:06:28,800 --> 00:06:30,920 Speaker 1: which brings me to the next my next question, because 115 00:06:30,920 --> 00:06:33,520 Speaker 1: a lot of people are skeptical about holistic medicine and 116 00:06:33,560 --> 00:06:36,159 Speaker 1: its effectiveness. So what do you say to those people? 117 00:06:38,000 --> 00:06:41,280 Speaker 1: You know, when I hear the term holistic medicine. I mean, 118 00:06:41,320 --> 00:06:44,400 Speaker 1: maybe some people think of that as something that's made 119 00:06:44,440 --> 00:06:46,839 Speaker 1: up or is sort of you know, woo woo, or 120 00:06:46,920 --> 00:06:49,720 Speaker 1: you know, not based in fact, But holistic really just 121 00:06:49,800 --> 00:06:53,480 Speaker 1: means looking at every aspect of a person's health. So 122 00:06:53,720 --> 00:06:57,080 Speaker 1: I don't think anyone could say right now that the 123 00:06:57,120 --> 00:06:59,120 Speaker 1: food that you put in your mouth, the sleep that 124 00:06:59,160 --> 00:07:01,440 Speaker 1: you get, the ale that you hang out with, the 125 00:07:02,279 --> 00:07:05,080 Speaker 1: you know, emotional trauma that you've had in your life, 126 00:07:05,160 --> 00:07:07,360 Speaker 1: all of that affects our health. We know that, and 127 00:07:08,120 --> 00:07:11,560 Speaker 1: um stress levels. So anyone who doesn't believe that or 128 00:07:11,560 --> 00:07:13,840 Speaker 1: agree with that, I think is really sort of I 129 00:07:13,880 --> 00:07:16,520 Speaker 1: have a little behind the times, i'd say, because we 130 00:07:16,560 --> 00:07:18,800 Speaker 1: have tons of there's so much real I mean, there's 131 00:07:18,840 --> 00:07:21,480 Speaker 1: research and major scientific journals looking at all of this, 132 00:07:21,640 --> 00:07:24,320 Speaker 1: and and I know it's hard for some people in 133 00:07:24,360 --> 00:07:27,040 Speaker 1: sort of conventional medicine to catch up because they you know, 134 00:07:27,080 --> 00:07:29,960 Speaker 1: they're stubborn and they take a look. Usually takes about 135 00:07:29,960 --> 00:07:32,200 Speaker 1: fifteen twenty years for them to go, oh yeah, that 136 00:07:32,400 --> 00:07:35,120 Speaker 1: that's right. They have to have like fifteen thousand studies, 137 00:07:35,680 --> 00:07:38,200 Speaker 1: you know, peer reviewed, etcetera to actually you know, get 138 00:07:38,200 --> 00:07:40,560 Speaker 1: them outside of their box. But you know, I think 139 00:07:40,600 --> 00:07:44,000 Speaker 1: that it's one thing to throw around, you know, like 140 00:07:44,160 --> 00:07:48,200 Speaker 1: one golden cure for everyone's problems. That's not appropriate because, 141 00:07:48,240 --> 00:07:51,080 Speaker 1: as you said, we're all individuals and we all have 142 00:07:51,520 --> 00:07:53,880 Speaker 1: you know, our own needs. But there are some tenants 143 00:07:53,920 --> 00:07:57,280 Speaker 1: like that we know are really really important for most people. 144 00:07:58,640 --> 00:08:03,400 Speaker 1: And what do you think about, for instance, depression and anxiety, 145 00:08:03,560 --> 00:08:06,080 Speaker 1: you know, or why are you so tired? Does food 146 00:08:06,120 --> 00:08:08,360 Speaker 1: and what we put in our bodies take a toll 147 00:08:08,520 --> 00:08:13,040 Speaker 1: on that? Oh? Absolutely? I mean fatigue can come from 148 00:08:13,160 --> 00:08:17,040 Speaker 1: so many different you know, causes, right, But you know, 149 00:08:17,120 --> 00:08:19,840 Speaker 1: the food that we eat is information. And so if 150 00:08:19,880 --> 00:08:22,600 Speaker 1: we're eating, like as you said, if you're eating processed 151 00:08:22,600 --> 00:08:26,480 Speaker 1: foods like fast food, right that has industrialized seed oils, 152 00:08:26,520 --> 00:08:30,040 Speaker 1: things that are fried, very difficult, very inflammatory, we know 153 00:08:30,200 --> 00:08:34,040 Speaker 1: that that actually can cause inflammation in the brain. We 154 00:08:34,120 --> 00:08:37,040 Speaker 1: also know that high sugar is going to throw off 155 00:08:37,040 --> 00:08:40,000 Speaker 1: our insulin that's going to keep weight on. It's going 156 00:08:40,160 --> 00:08:42,880 Speaker 1: to make us have ups and downs in our cortisol, 157 00:08:42,920 --> 00:08:46,640 Speaker 1: which is our stress hormones. So that just what you 158 00:08:46,679 --> 00:08:51,480 Speaker 1: eat can totally change how you're fatigue and brain functions 159 00:08:51,520 --> 00:08:56,079 Speaker 1: on a daily basis. So absolutely, I completely agree, because 160 00:08:57,160 --> 00:08:59,080 Speaker 1: when I'm not eating as best as I know I 161 00:08:59,120 --> 00:09:03,000 Speaker 1: could as I should, I definitely feel like my creativity, 162 00:09:03,200 --> 00:09:05,440 Speaker 1: I can't think straight. I have a foggy mind, like 163 00:09:05,600 --> 00:09:08,200 Speaker 1: or you know, like it's just all that stuff and 164 00:09:08,240 --> 00:09:10,000 Speaker 1: I'm like, okay, I have to go back, and it's 165 00:09:10,320 --> 00:09:12,640 Speaker 1: I started. For a long time, it was diets that 166 00:09:12,720 --> 00:09:16,199 Speaker 1: we're diet was just always in my vocabularity, and I'm like, no, 167 00:09:16,280 --> 00:09:19,320 Speaker 1: it's just it's a lifestyle change. Um, it's important for 168 00:09:19,360 --> 00:09:21,439 Speaker 1: us to see that what we're putting in our body 169 00:09:22,000 --> 00:09:25,319 Speaker 1: is an investment, you know, for our future. Is how 170 00:09:25,360 --> 00:09:27,200 Speaker 1: I started to see. And I'm like, wait, I have 171 00:09:27,320 --> 00:09:29,280 Speaker 1: to make better choices, like start my day off with 172 00:09:29,440 --> 00:09:31,080 Speaker 1: you know, I have my greens here, you know I have, 173 00:09:31,760 --> 00:09:34,840 Speaker 1: and and little things like that have made a huge difference. 174 00:09:35,040 --> 00:09:37,240 Speaker 1: I need energy to just get through the day, you know. 175 00:09:37,280 --> 00:09:38,960 Speaker 1: And it's not about just drinking a bunch of coffee. 176 00:09:38,960 --> 00:09:43,559 Speaker 1: It's really healthy energy, like that long lasting energy, not 177 00:09:43,600 --> 00:09:46,120 Speaker 1: that quote unquote fake energy or I don't know what 178 00:09:46,120 --> 00:09:47,840 Speaker 1: would you call it? Not fake energy? But what's a 179 00:09:47,840 --> 00:09:50,080 Speaker 1: better word? Doctor? Yeah, I mean I think you're right, 180 00:09:50,160 --> 00:09:53,400 Speaker 1: stimulant energy, it's not it's not truly coming from what's 181 00:09:53,440 --> 00:09:56,520 Speaker 1: inside of yourselves. Right. So when you are when you 182 00:09:56,559 --> 00:09:59,760 Speaker 1: wake up after like a restorative night of sleep, and 183 00:09:59,800 --> 00:10:02,560 Speaker 1: you're brain cells have been like cleared out and all 184 00:10:02,600 --> 00:10:06,920 Speaker 1: the debris and recycled, and you are able to do 185 00:10:07,040 --> 00:10:09,080 Speaker 1: everything you need to do. And if you're fueling your 186 00:10:09,080 --> 00:10:13,520 Speaker 1: body well, but you know, having several cups of coffee 187 00:10:13,600 --> 00:10:16,480 Speaker 1: or energy drinks, all that's doing is giving you sugar 188 00:10:16,520 --> 00:10:18,800 Speaker 1: and caffeine, so it's propping you up, but in the end, 189 00:10:18,840 --> 00:10:22,679 Speaker 1: it's like it brings you down. So it's really important 190 00:10:22,679 --> 00:10:25,760 Speaker 1: to understand that you're gonna feel so much better and 191 00:10:25,760 --> 00:10:27,240 Speaker 1: you're not going to have those ups and downs of 192 00:10:27,360 --> 00:10:30,320 Speaker 1: energy if you just take those chemicals out. Yeah, do 193 00:10:30,400 --> 00:10:33,440 Speaker 1: you drink coffee. I do drink coffee. I'm not a 194 00:10:34,120 --> 00:10:37,160 Speaker 1: you know, coffee has its benefits too, So do you 195 00:10:37,200 --> 00:10:39,920 Speaker 1: do it black? Um? I try to drink it black, 196 00:10:39,960 --> 00:10:42,240 Speaker 1: but I often will put nut milks in it, so 197 00:10:42,280 --> 00:10:46,200 Speaker 1: I'll use like a macadamia nut um milk. I like that, 198 00:10:46,679 --> 00:10:49,680 Speaker 1: sometimes oat milk. But yeah, it sort of depends my mood. 199 00:10:49,679 --> 00:10:52,600 Speaker 1: But in the afternoon, I drink herbal tea. So you're 200 00:10:52,600 --> 00:10:54,360 Speaker 1: probably thinking I'm so nosy, but I'm just like, I 201 00:10:54,360 --> 00:10:56,319 Speaker 1: want to know because you're a doctor and you look great, 202 00:10:56,520 --> 00:10:58,960 Speaker 1: So I'm like, I like my coffee now. I like 203 00:10:59,040 --> 00:11:01,520 Speaker 1: it black right now with the you know, it's Christmas 204 00:11:01,520 --> 00:11:04,280 Speaker 1: time and they have all this you know stuff at Starbucks. 205 00:11:04,320 --> 00:11:05,920 Speaker 1: But I try my best to just have it black 206 00:11:05,960 --> 00:11:08,480 Speaker 1: with a little cinnamon and maybe a little bit of 207 00:11:08,520 --> 00:11:11,000 Speaker 1: almond milk, and just this as clean as possible. The 208 00:11:11,120 --> 00:11:14,120 Speaker 1: less ingredients and stuff that we put in our in anything, 209 00:11:14,480 --> 00:11:17,319 Speaker 1: the better. Guys. Anyho, I have more questions for you. 210 00:11:18,400 --> 00:11:20,640 Speaker 1: So what are some of the complaints your patients come 211 00:11:20,679 --> 00:11:24,199 Speaker 1: to you with? What are they looking to get fixed? Yeah? 212 00:11:24,280 --> 00:11:26,840 Speaker 1: So I would say most of my patients come to 213 00:11:26,880 --> 00:11:30,200 Speaker 1: me because they have been frustrated with the type of 214 00:11:30,200 --> 00:11:33,000 Speaker 1: care that they're getting. And so the way I work 215 00:11:33,080 --> 00:11:36,080 Speaker 1: is more on a consultation basis. I don't do primary care. 216 00:11:36,200 --> 00:11:39,160 Speaker 1: Most of these people are coming in with chronic issues. 217 00:11:39,320 --> 00:11:42,120 Speaker 1: We see a lot of g I problems, chronic g 218 00:11:42,280 --> 00:11:46,240 Speaker 1: I issues, so they've been labeled as ibs, or they 219 00:11:46,280 --> 00:11:48,960 Speaker 1: are told they have some sort of inflammatory pal disease, 220 00:11:49,040 --> 00:11:51,960 Speaker 1: or they're just like they just have food sensitivities and 221 00:11:52,000 --> 00:11:55,480 Speaker 1: they feel, you know, the whole gamut of g I issues, 222 00:11:55,559 --> 00:11:58,240 Speaker 1: which you know, it's sort of it's really important when 223 00:11:58,280 --> 00:12:00,760 Speaker 1: it comes to your health for many reasons. Um and 224 00:12:00,800 --> 00:12:02,800 Speaker 1: then a lot of people come in with they've either 225 00:12:02,840 --> 00:12:06,240 Speaker 1: been diagnosed with an autoimmune disease or they don't have 226 00:12:06,280 --> 00:12:09,480 Speaker 1: a diagnosis, but they have symptoms that are sort of mystery. 227 00:12:10,000 --> 00:12:12,760 Speaker 1: You know, they're fatigued like you said, or their joint 228 00:12:12,840 --> 00:12:15,880 Speaker 1: egg or their hair spinning, or you know, they just 229 00:12:16,320 --> 00:12:20,280 Speaker 1: feel fatigued or achy fiber myalgia, like all sorts of 230 00:12:20,360 --> 00:12:26,280 Speaker 1: things like that, constipation, diarrhea, I think, brain fog, cognitive issues, 231 00:12:26,400 --> 00:12:29,280 Speaker 1: mood issues. So you know, they're just like, I don't 232 00:12:29,400 --> 00:12:33,440 Speaker 1: feel right, something's wrong. No one can sort of help me. 233 00:12:34,559 --> 00:12:36,600 Speaker 1: And actually most of my clients are on the younger side, 234 00:12:36,600 --> 00:12:39,559 Speaker 1: which is sort of interesting but also a little concerning too. 235 00:12:39,600 --> 00:12:42,720 Speaker 1: But um, I think also that the younger generation, and 236 00:12:42,760 --> 00:12:45,200 Speaker 1: when I mean younger, I mean below fifty, which for 237 00:12:45,400 --> 00:12:47,079 Speaker 1: you know doctors. You know, not a lot of young 238 00:12:47,080 --> 00:12:49,280 Speaker 1: people go to the doctor. So um, I think they're 239 00:12:49,280 --> 00:12:52,679 Speaker 1: more interested in this and more concerned and also more 240 00:12:52,800 --> 00:12:55,560 Speaker 1: um they really want to be more responsible for their health. 241 00:12:56,040 --> 00:12:59,720 Speaker 1: And that's great, and I think that. Um. Actually, do 242 00:12:59,760 --> 00:13:05,359 Speaker 1: you feel that foods nowadays just have way more additives 243 00:13:05,360 --> 00:13:09,720 Speaker 1: and preservatives and all this stuff. Do you suggest and 244 00:13:09,760 --> 00:13:14,280 Speaker 1: recommend to your to your patients to have more organic foods? Oh? Absolutely, 245 00:13:14,720 --> 00:13:17,640 Speaker 1: I mean that's sort of a no brainer. Um. You know, 246 00:13:18,360 --> 00:13:21,640 Speaker 1: when we every time we eat, we make a decision. 247 00:13:21,720 --> 00:13:25,600 Speaker 1: But also everything that is in that food has to 248 00:13:25,640 --> 00:13:28,480 Speaker 1: go into our body, has to be identified, Our immune 249 00:13:28,520 --> 00:13:31,400 Speaker 1: system is going to react to it, our detoxification systems 250 00:13:31,440 --> 00:13:33,640 Speaker 1: have to deal with it, we have to digest it. 251 00:13:33,679 --> 00:13:37,600 Speaker 1: And so you know, if you have pasticide residues, if 252 00:13:37,640 --> 00:13:41,400 Speaker 1: you have genetically modified food, these are just not things 253 00:13:41,480 --> 00:13:44,040 Speaker 1: that the human body was ever meant to deal with. 254 00:13:44,480 --> 00:13:48,400 Speaker 1: You know, we don't know certainly with genetically modified foods, 255 00:13:48,440 --> 00:13:50,719 Speaker 1: we don't have all the information, but we do know 256 00:13:50,920 --> 00:13:54,440 Speaker 1: that pasticides obviously are an issue. Um, they can harm 257 00:13:54,520 --> 00:13:57,040 Speaker 1: or gut bacteria, which we don't want to do. You know, 258 00:13:57,120 --> 00:14:00,760 Speaker 1: they can store in fat over time and then as problems. 259 00:14:01,040 --> 00:14:03,080 Speaker 1: These are things we want to really sort of avoid 260 00:14:03,120 --> 00:14:06,760 Speaker 1: as much as possible. Yeah, And I asked that because 261 00:14:06,880 --> 00:14:09,959 Speaker 1: there are so many people, especially in the Latin culture, 262 00:14:09,960 --> 00:14:12,520 Speaker 1: I could say that don't believe in organic foods because 263 00:14:12,520 --> 00:14:15,679 Speaker 1: they're like, oh, it's probably not real and it's so expensive, 264 00:14:15,880 --> 00:14:18,640 Speaker 1: and you know, it goes to bad faster, so things 265 00:14:18,640 --> 00:14:20,480 Speaker 1: like that where I'm like, that's why it's important to 266 00:14:20,520 --> 00:14:23,120 Speaker 1: just kind of buy what you need for the day 267 00:14:23,240 --> 00:14:26,400 Speaker 1: or for the next two days. And yes, it's more expensive, 268 00:14:26,440 --> 00:14:29,560 Speaker 1: but that's also an investment into your health, into your future, 269 00:14:29,560 --> 00:14:32,160 Speaker 1: into your body, and I think we need to change 270 00:14:32,200 --> 00:14:35,080 Speaker 1: that and make little changes from like using I don't know, 271 00:14:35,200 --> 00:14:39,240 Speaker 1: vegetable oil, use al of oil, use alvocado oil. Little 272 00:14:39,320 --> 00:14:41,640 Speaker 1: changes like that that I have tried to even tell 273 00:14:41,720 --> 00:14:43,960 Speaker 1: my grandmother and some of my family members and make 274 00:14:44,000 --> 00:14:46,760 Speaker 1: those small changes are going to make a huge difference 275 00:14:46,760 --> 00:14:50,480 Speaker 1: in your health because as Latins, we eat a lot 276 00:14:50,520 --> 00:14:52,760 Speaker 1: of cards of beans and rice and tortillas, and we 277 00:14:52,800 --> 00:14:55,040 Speaker 1: have this much protein because it's too expensive, you know. 278 00:14:55,080 --> 00:14:57,640 Speaker 1: And it's like, we need to change the mindset first 279 00:14:57,720 --> 00:15:01,360 Speaker 1: and foremost, saying hey, I want to feel better. I 280 00:15:01,440 --> 00:15:03,800 Speaker 1: want for me. It's obviously I want to look better. 281 00:15:03,840 --> 00:15:05,640 Speaker 1: I'm a woman, I want to look better. But more 282 00:15:05,680 --> 00:15:07,480 Speaker 1: than anything, it's changed where it's like, I want to 283 00:15:07,600 --> 00:15:09,960 Speaker 1: feel better. I want to have more energy. I want 284 00:15:09,960 --> 00:15:12,360 Speaker 1: to wake up not feeling so groggy and needing that 285 00:15:12,440 --> 00:15:15,960 Speaker 1: cup of coffee to feel good, you know. So I 286 00:15:16,000 --> 00:15:17,720 Speaker 1: wanted to bring that up because I wanted you to 287 00:15:17,840 --> 00:15:20,680 Speaker 1: you know, hey, guys, organic food is real and it's 288 00:15:20,720 --> 00:15:23,640 Speaker 1: so much better for you. And once you start, you 289 00:15:23,680 --> 00:15:26,160 Speaker 1: see the difference at the store if you compare you know, 290 00:15:26,360 --> 00:15:28,880 Speaker 1: the meats, the poultry, um, but not only that, you 291 00:15:28,960 --> 00:15:32,120 Speaker 1: taste the difference. It's crazy, it's more expensive. But I'm like, 292 00:15:32,640 --> 00:15:35,360 Speaker 1: I'd rather cut back on other things that are necessary 293 00:15:35,480 --> 00:15:40,360 Speaker 1: and pay more attention to what's in refirigrator. You know. Oh, absolutely, 294 00:15:40,880 --> 00:15:43,400 Speaker 1: there's always ways to cut back in other areas. I mean, 295 00:15:43,440 --> 00:15:45,200 Speaker 1: some of us spend a lot of money in areas 296 00:15:45,240 --> 00:15:48,120 Speaker 1: that aren't really benefiting us, but then we don't want 297 00:15:48,160 --> 00:15:50,280 Speaker 1: to spend money on things that are truly going to 298 00:15:50,360 --> 00:15:52,320 Speaker 1: benefit us. And so I think it's just it's just 299 00:15:52,400 --> 00:15:57,520 Speaker 1: changing priorities, you know, changing listen to dr Mode you guys, Yes, 300 00:15:58,080 --> 00:16:01,840 Speaker 1: changing priorities. Okay, So in your experience, what's the biggest 301 00:16:01,840 --> 00:16:05,360 Speaker 1: mistake people make when trying to improve their health. I 302 00:16:05,360 --> 00:16:07,080 Speaker 1: would say, well, one thing I will say, just right 303 00:16:07,160 --> 00:16:10,360 Speaker 1: off the bat is this is gonna sound weird, but 304 00:16:10,400 --> 00:16:14,960 Speaker 1: they over focus on what they're eating. They think of 305 00:16:15,000 --> 00:16:17,200 Speaker 1: that as being like the only thing because it's something 306 00:16:17,240 --> 00:16:20,320 Speaker 1: that's really tangible. So for example, they'll you know, go 307 00:16:20,360 --> 00:16:22,160 Speaker 1: on this diet or that diet or that diet or 308 00:16:22,200 --> 00:16:24,720 Speaker 1: that diet, and then they don't feel better because they're 309 00:16:24,720 --> 00:16:28,800 Speaker 1: not addressing maybe some other aspects of their lifestyle. So 310 00:16:29,080 --> 00:16:31,560 Speaker 1: you know, maybe some of the nutritional changes have helped, 311 00:16:31,600 --> 00:16:35,800 Speaker 1: but they either haven't been sustainable or they haven't addressed 312 00:16:35,800 --> 00:16:38,400 Speaker 1: sleep or stressed or things like that. And then I 313 00:16:38,400 --> 00:16:42,160 Speaker 1: think also an over reliance on sort of quick fixes 314 00:16:42,280 --> 00:16:44,880 Speaker 1: or supplements. Which I'm not against supplements, I use them 315 00:16:44,880 --> 00:16:48,200 Speaker 1: all the time, but this idea that like one supplement 316 00:16:48,240 --> 00:16:52,720 Speaker 1: is going to reverse you know, years of of problems 317 00:16:52,880 --> 00:16:56,680 Speaker 1: and you know there's a magic bullet, and that's not true. Either. 318 00:16:56,800 --> 00:16:58,400 Speaker 1: They can be helpful, but you have to sort of 319 00:16:58,400 --> 00:17:01,040 Speaker 1: do it the other work as well. Yes, so do 320 00:17:01,040 --> 00:17:05,440 Speaker 1: you think that exercise is important. Absolutely, but I think 321 00:17:05,480 --> 00:17:09,760 Speaker 1: there's a lot of different interpretations of what exercise is. 322 00:17:10,560 --> 00:17:13,440 Speaker 1: And you know, humans were meant to move, and that's 323 00:17:13,440 --> 00:17:15,639 Speaker 1: why they talk about you know, ten thousand steps or 324 00:17:15,640 --> 00:17:18,639 Speaker 1: fifteen steps, like we're not supposed to be sedentary people, 325 00:17:19,119 --> 00:17:22,959 Speaker 1: but we also are not required to do massive amounts 326 00:17:22,960 --> 00:17:26,080 Speaker 1: of exercise on a daily basis. And you know, some 327 00:17:26,080 --> 00:17:29,200 Speaker 1: studies have shown that people who are just sedentary during 328 00:17:29,200 --> 00:17:31,199 Speaker 1: the day and then you know, maybe do half an 329 00:17:31,240 --> 00:17:34,359 Speaker 1: hour forty five minutes of exercise once a day aren't 330 00:17:34,400 --> 00:17:37,000 Speaker 1: as healthy as people who just move around throughout the day. 331 00:17:37,160 --> 00:17:40,040 Speaker 1: You know who just walk or bike or you know, 332 00:17:40,240 --> 00:17:42,399 Speaker 1: just go up and down the stairs and just you know, 333 00:17:42,520 --> 00:17:46,840 Speaker 1: stand while they're working, etcetera. And also some some exercise 334 00:17:46,840 --> 00:17:49,160 Speaker 1: can be super stressful on people. They can be doing 335 00:17:49,240 --> 00:17:52,920 Speaker 1: things that are stressing their body out because maybe they're 336 00:17:52,960 --> 00:17:56,159 Speaker 1: not getting enough sleep and they're not recovering between workouts, 337 00:17:56,160 --> 00:17:59,320 Speaker 1: and then that can really be detrimental too. Yeah, I 338 00:17:59,359 --> 00:18:01,280 Speaker 1: think it's important and again to listen to your body. 339 00:18:01,400 --> 00:18:04,159 Speaker 1: And people think of working out it has to be 340 00:18:04,160 --> 00:18:06,439 Speaker 1: straneous and you have to like sweat a whole bunch 341 00:18:06,520 --> 00:18:09,520 Speaker 1: and you have to lift heavyweights and in reality, it's 342 00:18:09,560 --> 00:18:12,480 Speaker 1: like Dr Mo day with stating, it's just about moving, 343 00:18:12,520 --> 00:18:15,520 Speaker 1: taking taking a nice little walk, a little hike. It's done. 344 00:18:15,520 --> 00:18:18,320 Speaker 1: It just taking even things that you enjoy like a 345 00:18:18,359 --> 00:18:20,960 Speaker 1: bike ride, yoga, meditation. I feel like meditation is a 346 00:18:21,040 --> 00:18:23,000 Speaker 1: huge thing. It's helped me so much also with my health, 347 00:18:23,400 --> 00:18:26,200 Speaker 1: but that's a whole other story. But it's just getting 348 00:18:26,240 --> 00:18:28,280 Speaker 1: your body moving. I think that if you just sit 349 00:18:28,320 --> 00:18:29,560 Speaker 1: on the couch and you don't do much, that's when 350 00:18:29,600 --> 00:18:32,639 Speaker 1: your joints start hurting. And I'm sure um a lot 351 00:18:32,680 --> 00:18:35,600 Speaker 1: of people got like the Apple watches that have like 352 00:18:35,760 --> 00:18:38,720 Speaker 1: track your steps and and how much you've been active, 353 00:18:38,760 --> 00:18:41,600 Speaker 1: and sometimes it even tells you to breathe or the fitbits. 354 00:18:41,600 --> 00:18:44,960 Speaker 1: How obsessive do you think that we should or shouldn't 355 00:18:45,000 --> 00:18:48,199 Speaker 1: be with these devices? Well, I think that can be 356 00:18:48,240 --> 00:18:50,440 Speaker 1: really helpful. And of course every device is a little 357 00:18:50,440 --> 00:18:54,080 Speaker 1: bit different, you know, so some are maybe more accurate 358 00:18:54,080 --> 00:18:56,959 Speaker 1: than others. I don't think you have to be obsessive. 359 00:18:57,040 --> 00:18:59,200 Speaker 1: But you know, before we didn't have any of this information, 360 00:18:59,200 --> 00:19:02,359 Speaker 1: and now we're able to track our steps, we're able 361 00:19:02,400 --> 00:19:05,240 Speaker 1: to see our sleep stages, and we're able to see 362 00:19:05,640 --> 00:19:08,840 Speaker 1: like our heart rate variability, and some some trackers will 363 00:19:08,840 --> 00:19:12,400 Speaker 1: actually give you your the next day, like how recovered 364 00:19:12,440 --> 00:19:14,640 Speaker 1: are you from maybe exercise you to the day before. 365 00:19:14,720 --> 00:19:17,400 Speaker 1: So I think they can be really really useful. This 366 00:19:17,480 --> 00:19:20,200 Speaker 1: is great technology. It can let you know like, hey, 367 00:19:20,240 --> 00:19:23,120 Speaker 1: I'm not sleeping, well I need to really concentrate on that, 368 00:19:23,359 --> 00:19:25,879 Speaker 1: or wow, like I only got five thousand steps and 369 00:19:25,960 --> 00:19:28,560 Speaker 1: my goal is to get ten or twelve. That means 370 00:19:28,600 --> 00:19:30,280 Speaker 1: I need to move a little bit more. And sometimes 371 00:19:30,760 --> 00:19:33,040 Speaker 1: without these trackers we may not keep up on it. 372 00:19:33,200 --> 00:19:36,600 Speaker 1: So but I don't think anybody should be obsessed about anything, honestly, 373 00:19:36,680 --> 00:19:44,639 Speaker 1: because it can make you a little anxious. So, doctor, 374 00:19:44,720 --> 00:19:47,720 Speaker 1: what types of things should be taken into consideration when 375 00:19:47,880 --> 00:19:51,720 Speaker 1: we're trying to overhaul our health. Is it age, weight, gender? 376 00:19:53,119 --> 00:19:55,359 Speaker 1: I think you should go based on Hey, what are 377 00:19:55,400 --> 00:19:57,560 Speaker 1: your goals? Right? So what are your goals? And what's 378 00:19:57,560 --> 00:19:59,720 Speaker 1: your why behind your goals? That's I think the most 379 00:19:59,720 --> 00:20:02,600 Speaker 1: importan thing because we do know that when you have 380 00:20:02,680 --> 00:20:07,560 Speaker 1: a very strong y, because goals are usually fraught with 381 00:20:08,040 --> 00:20:10,280 Speaker 1: you know, challenges and sometimes things that are a little 382 00:20:10,320 --> 00:20:12,600 Speaker 1: bit hard. But if you have a really strong why 383 00:20:12,720 --> 00:20:15,320 Speaker 1: as to you know, why you want to achieve that goal, 384 00:20:15,720 --> 00:20:19,160 Speaker 1: you're much more likely to keep up with you know, 385 00:20:19,520 --> 00:20:21,800 Speaker 1: the challenges that come up while you're trying to do that. 386 00:20:22,359 --> 00:20:25,480 Speaker 1: And then, um, I think that you know, listen to 387 00:20:25,480 --> 00:20:29,680 Speaker 1: your body. Like you said, symptoms are extremely important, um, 388 00:20:29,720 --> 00:20:32,320 Speaker 1: and you don't have to over analyze every little acre pain. 389 00:20:33,000 --> 00:20:36,479 Speaker 1: But if you know that, Okay, every time I you know, 390 00:20:36,720 --> 00:20:39,520 Speaker 1: every time I get six hours asleep the next day, 391 00:20:40,040 --> 00:20:44,800 Speaker 1: I'm anxious, or every time I eat pasta, I might 392 00:20:44,840 --> 00:20:47,280 Speaker 1: get brain fog in my stomach, herds. You know, you 393 00:20:47,280 --> 00:20:49,359 Speaker 1: can really just listen to yourself and be moored of 394 00:20:49,600 --> 00:20:53,840 Speaker 1: an intuitive right and then you know, write those things down. 395 00:20:53,920 --> 00:20:57,360 Speaker 1: I'm a big fan of people keeping food diaries too. Um. 396 00:20:57,400 --> 00:20:58,960 Speaker 1: I mean, you don't have to be obsessive about it, 397 00:20:59,000 --> 00:21:01,640 Speaker 1: but just take a week of your life and write 398 00:21:01,640 --> 00:21:04,200 Speaker 1: down much you eat for breakfast, lunching, dinner, maybe track 399 00:21:04,280 --> 00:21:07,320 Speaker 1: some symptoms, your mood, how you feel your brain function. 400 00:21:07,680 --> 00:21:11,439 Speaker 1: It really can be really insightful. I've had them before 401 00:21:11,440 --> 00:21:14,280 Speaker 1: and they really do help, like so much, just because 402 00:21:14,640 --> 00:21:16,360 Speaker 1: you look back and you're like, okay, I already had 403 00:21:16,520 --> 00:21:18,440 Speaker 1: too much of this today. Maybe I should get more 404 00:21:18,480 --> 00:21:21,960 Speaker 1: greens in you know. Um, And so many people don't 405 00:21:22,000 --> 00:21:24,560 Speaker 1: eat their greens and they're so important, so sometimes when 406 00:21:24,600 --> 00:21:28,320 Speaker 1: I can't eat them, I drink them. So um, I 407 00:21:28,320 --> 00:21:31,600 Speaker 1: I completely agree because I think people then go to 408 00:21:31,640 --> 00:21:33,600 Speaker 1: the doctor when it's too late, when in reality, you 409 00:21:33,640 --> 00:21:35,800 Speaker 1: can avoid so many things if you make small changes 410 00:21:35,840 --> 00:21:38,840 Speaker 1: every day, like, for instance, don't drink sodas. Instead of 411 00:21:38,880 --> 00:21:40,840 Speaker 1: drinking soda, I'll have iced tea, and instead of having 412 00:21:40,920 --> 00:21:42,240 Speaker 1: nice tea when you get to that point, have just 413 00:21:42,320 --> 00:21:47,160 Speaker 1: water and things like that that are huge you guys, Um, 414 00:21:47,200 --> 00:21:49,280 Speaker 1: it's small changes. It doesn't have to be drastic a 415 00:21:49,280 --> 00:21:51,720 Speaker 1: little by little. Okay, I'm gonna remove tortillas from my diet. 416 00:21:51,760 --> 00:21:54,639 Speaker 1: I'm going whatever the case may be, because every again, 417 00:21:54,680 --> 00:21:58,480 Speaker 1: every case is different, but small changes make a huge difference. 418 00:21:58,560 --> 00:22:01,280 Speaker 1: And I think the Food journal is awesome if you 419 00:22:01,280 --> 00:22:02,840 Speaker 1: guys do that in the beginning of the year, just 420 00:22:02,880 --> 00:22:05,240 Speaker 1: for two weeks, just start kind of realizing and you 421 00:22:05,240 --> 00:22:07,320 Speaker 1: see it on paper and you see it's different, and 422 00:22:07,320 --> 00:22:09,439 Speaker 1: you're like, oh, Dane, Okay, how do this, even if 423 00:22:09,480 --> 00:22:11,959 Speaker 1: it's a cheeseburger, Like, just try it, honestly, and then 424 00:22:11,960 --> 00:22:13,840 Speaker 1: you're going to make better choices because you're gonna see 425 00:22:13,840 --> 00:22:17,000 Speaker 1: it on paper, you guys. So I love that. In 426 00:22:17,000 --> 00:22:19,679 Speaker 1: your professional opinion, how big of an impact do our 427 00:22:19,760 --> 00:22:23,200 Speaker 1: surroundings have on our health? Um, I think a lot, 428 00:22:23,640 --> 00:22:27,439 Speaker 1: and I think some people would say even more so 429 00:22:27,520 --> 00:22:30,360 Speaker 1: than I believe so. And what I mean by that 430 00:22:30,560 --> 00:22:35,359 Speaker 1: is that we are affected by gosh, I mean everything. 431 00:22:35,359 --> 00:22:38,640 Speaker 1: We're affected by light. You know how much light exposure 432 00:22:38,680 --> 00:22:41,920 Speaker 1: we get. So I talk a lot about that in 433 00:22:42,119 --> 00:22:45,680 Speaker 1: the chapter on sleep in my book, because the amount 434 00:22:45,720 --> 00:22:49,160 Speaker 1: of light and darkness that we are exposed to throughout 435 00:22:49,200 --> 00:22:53,400 Speaker 1: the day, especially light from electronic devices, really changes our 436 00:22:53,400 --> 00:22:56,800 Speaker 1: circadian rhythm, and our our circadian rhythm regulates so many 437 00:22:56,840 --> 00:22:59,640 Speaker 1: different systems in the body, so you would we're talking 438 00:22:59,680 --> 00:23:03,520 Speaker 1: about hormones. You know, our circadian rhythm is really driven 439 00:23:03,520 --> 00:23:06,439 Speaker 1: by two hormones. One is called melatonin. Most people have 440 00:23:06,480 --> 00:23:09,200 Speaker 1: heard of melantonin sort of like what turns on when 441 00:23:09,200 --> 00:23:11,480 Speaker 1: we go to sleep, and it's signaled by darkness or 442 00:23:11,560 --> 00:23:13,760 Speaker 1: lack of light. And then cortisol, which is our stress hormone, 443 00:23:13,760 --> 00:23:15,800 Speaker 1: which goes down at night but obviously and then comes 444 00:23:15,840 --> 00:23:18,840 Speaker 1: up in the morning. So those two things regulate a 445 00:23:18,840 --> 00:23:21,920 Speaker 1: lot in the body um but it also trickles down 446 00:23:22,000 --> 00:23:25,560 Speaker 1: to other hormones. So when our cortisol is off, it 447 00:23:25,600 --> 00:23:28,000 Speaker 1: throws a lot of our sex hormones off, so that's 448 00:23:28,000 --> 00:23:31,960 Speaker 1: super important. The other thing would be things like obviously toxins. 449 00:23:32,240 --> 00:23:34,040 Speaker 1: All of us deal with chemicals all day long. It's 450 00:23:34,040 --> 00:23:35,679 Speaker 1: just part of our natural world. There's no way to 451 00:23:35,720 --> 00:23:39,200 Speaker 1: completely escape them. But we do know that lots of 452 00:23:39,240 --> 00:23:41,000 Speaker 1: the things that we breathe in and we touched, and 453 00:23:41,040 --> 00:23:43,639 Speaker 1: we eat, we drink obviously have to be filtered through 454 00:23:43,680 --> 00:23:46,760 Speaker 1: the body. A lot of them end up causing immune 455 00:23:46,760 --> 00:23:51,920 Speaker 1: reactions or inflammation. Heavy metals, organic compounds from the foods 456 00:23:51,920 --> 00:23:55,480 Speaker 1: that we eat, or plastics, cosmetics obviously women use a 457 00:23:55,520 --> 00:23:58,480 Speaker 1: lot of them. So you know, over time and the 458 00:23:58,720 --> 00:24:00,679 Speaker 1: amount of time you're on the planet, you're taking all 459 00:24:00,680 --> 00:24:03,719 Speaker 1: this stuff in, it's going to have an impact. And 460 00:24:03,800 --> 00:24:07,160 Speaker 1: so it's important to look at these things that you're 461 00:24:07,320 --> 00:24:10,560 Speaker 1: touching and eating and how you're sleeping a light exposure 462 00:24:10,600 --> 00:24:15,160 Speaker 1: you get, because it really does impact your health tremendously. Yes, 463 00:24:15,400 --> 00:24:18,560 Speaker 1: I agree, even right now that you mentioned electronics. I've 464 00:24:18,600 --> 00:24:20,600 Speaker 1: done this thing where I don't sleep with my phone 465 00:24:20,920 --> 00:24:22,520 Speaker 1: like a lot of people just put under the pillow. 466 00:24:22,880 --> 00:24:25,040 Speaker 1: It's so much for you guys. To keep it away 467 00:24:25,119 --> 00:24:27,280 Speaker 1: as far away as you possibly can in another room 468 00:24:27,320 --> 00:24:28,560 Speaker 1: would be great, but I know we all use it 469 00:24:28,600 --> 00:24:30,640 Speaker 1: as an alarm, So I put it on my nightstand 470 00:24:30,800 --> 00:24:33,679 Speaker 1: because that is so bad for us. I mean, radio 471 00:24:33,920 --> 00:24:35,919 Speaker 1: is crazy, and that's a whole other I think, a 472 00:24:35,920 --> 00:24:37,960 Speaker 1: whole other episodes, a whole other episode. But you know, 473 00:24:38,040 --> 00:24:40,440 Speaker 1: it is one thing that people can do if they're like, oh, 474 00:24:40,480 --> 00:24:43,080 Speaker 1: I absolutely have to have my phone nearby, is put 475 00:24:43,119 --> 00:24:44,560 Speaker 1: it on the floor next to your bed, so the 476 00:24:44,600 --> 00:24:46,600 Speaker 1: further it can be from your head. Because you're referring 477 00:24:46,640 --> 00:24:50,000 Speaker 1: to electromagnetic frequencies which we know come from that one 478 00:24:50,160 --> 00:24:53,359 Speaker 1: from from cell phones, right, And there's a lot of 479 00:24:53,400 --> 00:24:56,960 Speaker 1: data showing that these electromagnetic frequencies can affect the cells 480 00:24:56,960 --> 00:25:00,159 Speaker 1: in our body. So put in airplane mode, you can 481 00:25:00,160 --> 00:25:03,240 Speaker 1: still use your alarm. Just put in an airplane mode 482 00:25:03,280 --> 00:25:05,359 Speaker 1: sticking on the floor so it's like a good you know, 483 00:25:05,520 --> 00:25:09,320 Speaker 1: three ft from your head. Yeah, and surprisingly some people 484 00:25:09,359 --> 00:25:11,800 Speaker 1: find that they sleep much better that way too. Um 485 00:25:11,800 --> 00:25:14,800 Speaker 1: but that's so much safer thing to do. Yeah, guys, 486 00:25:14,800 --> 00:25:18,000 Speaker 1: as that's some real stuff, Okay, so keep that in mind. 487 00:25:18,280 --> 00:25:20,800 Speaker 1: Um I And like you, you also mentioned dr earlier 488 00:25:20,800 --> 00:25:24,320 Speaker 1: about the light exposure. I think sometimes we don't get 489 00:25:24,440 --> 00:25:26,720 Speaker 1: enough sunlight. You know, we all need that vitamin D. 490 00:25:26,880 --> 00:25:28,760 Speaker 1: And I feel like when I don't take my vitamin dear, 491 00:25:28,800 --> 00:25:31,480 Speaker 1: and I'm not out enough out in the you know, 492 00:25:31,600 --> 00:25:35,520 Speaker 1: natural sun, I feel more depressed. I feel sad or easy? 493 00:25:35,840 --> 00:25:39,639 Speaker 1: Am I wrong? Or am I like tripping about that? No? No, 494 00:25:39,880 --> 00:25:43,120 Speaker 1: there's that's a lot of people have vitamin D deficiency, 495 00:25:43,160 --> 00:25:44,679 Speaker 1: even if they live in a sunny place. You can 496 00:25:44,840 --> 00:25:48,560 Speaker 1: live in California at Arizona because most of us spend 497 00:25:48,640 --> 00:25:51,040 Speaker 1: a lot of time indoors. So even if it's you know, 498 00:25:51,359 --> 00:25:54,159 Speaker 1: sunny outside, you're inside and you're covered up, you might 499 00:25:54,200 --> 00:25:57,320 Speaker 1: have sun screen on. And then also depending on where 500 00:25:57,400 --> 00:26:00,480 Speaker 1: you live, even in the winter, we move move pretty 501 00:26:00,480 --> 00:26:02,680 Speaker 1: far away from the sun, like the Earth moves far away, 502 00:26:02,720 --> 00:26:05,800 Speaker 1: so we don't get the same UV light. And it's 503 00:26:05,840 --> 00:26:08,960 Speaker 1: actually the UV light that causes vitamin D to occur 504 00:26:09,040 --> 00:26:12,879 Speaker 1: in the body. We actually make vitamin D ourselves. So um, 505 00:26:12,960 --> 00:26:15,680 Speaker 1: you can drop pretty low unless you're taking vitamin D. 506 00:26:15,760 --> 00:26:18,840 Speaker 1: And that's like the one vitamin D, the one vitamin 507 00:26:18,880 --> 00:26:21,840 Speaker 1: that I I think almost everyone should take, or at 508 00:26:21,920 --> 00:26:24,919 Speaker 1: least they should have their levels checked by their doctor. 509 00:26:25,000 --> 00:26:28,239 Speaker 1: It's not it's not an expensive test, and then you 510 00:26:28,280 --> 00:26:30,760 Speaker 1: can decide like, hey, I want if they're low, you 511 00:26:30,800 --> 00:26:32,680 Speaker 1: want to try to increase it, because we know it's 512 00:26:32,680 --> 00:26:36,439 Speaker 1: really important for depression, it's important for inflammation, it's important 513 00:26:36,440 --> 00:26:39,960 Speaker 1: for autoimmunity. I feel the difference when I take my 514 00:26:40,040 --> 00:26:41,480 Speaker 1: vitamin D and when I don't take it. And I'm 515 00:26:41,480 --> 00:26:43,640 Speaker 1: not talking I'm talking about vitamin D, the real vitamin D. Guys. 516 00:26:43,680 --> 00:26:45,080 Speaker 1: I know some of you guys are thinking something else. 517 00:26:45,280 --> 00:26:48,960 Speaker 1: Sorry doctor, just how to say that, but it's but anyway, 518 00:26:49,160 --> 00:26:51,840 Speaker 1: but it is important. Men and women should take it 519 00:26:51,960 --> 00:26:55,000 Speaker 1: daily again, Like Dr Moday said, you guys please go 520 00:26:55,040 --> 00:26:57,200 Speaker 1: get it checked, get your your level checked, because it's 521 00:26:57,200 --> 00:26:59,240 Speaker 1: going to change your life. It really does help you. 522 00:26:59,240 --> 00:27:01,920 Speaker 1: You're in a better mood. I can't tell you enough this. 523 00:27:02,000 --> 00:27:03,920 Speaker 1: I've been taking it for about three years now and 524 00:27:04,400 --> 00:27:08,360 Speaker 1: my life has changed completely. So um. Talking about environment, 525 00:27:08,720 --> 00:27:10,960 Speaker 1: Dr Moday, what what do you think about or what 526 00:27:11,000 --> 00:27:15,320 Speaker 1: are your suggestions should I say about creating that environment? 527 00:27:15,400 --> 00:27:17,640 Speaker 1: You have suggestions like what kind of environment we need? 528 00:27:17,720 --> 00:27:20,320 Speaker 1: What do you suggest in that sense? Yeah? I mean 529 00:27:20,359 --> 00:27:22,200 Speaker 1: so like for a physical environment. The things that you 530 00:27:22,240 --> 00:27:24,520 Speaker 1: want to think about are in your house or apartment 531 00:27:24,520 --> 00:27:28,440 Speaker 1: wherever you live is hey, what is your bedroom like? Right? 532 00:27:28,520 --> 00:27:30,680 Speaker 1: So do you have do you keep it cool? It 533 00:27:30,800 --> 00:27:32,719 Speaker 1: nice and dark? Do you have blackout shades? These are 534 00:27:32,720 --> 00:27:35,320 Speaker 1: all really important. Do you run like a Heppa air 535 00:27:35,359 --> 00:27:38,280 Speaker 1: filter in case your indoor air is not very clean 536 00:27:39,040 --> 00:27:41,360 Speaker 1: or you have pets? Um, some people sleep so much 537 00:27:41,400 --> 00:27:43,840 Speaker 1: better when they have that. An air filtration unit on 538 00:27:44,720 --> 00:27:47,159 Speaker 1: is like an air purifier. Yeah, an air purifier. And 539 00:27:47,200 --> 00:27:49,880 Speaker 1: they're so easy to find now and you know, if 540 00:27:49,920 --> 00:27:52,920 Speaker 1: you have to work, say in the evening, using like 541 00:27:53,320 --> 00:27:57,439 Speaker 1: your computer or you know, phone whatever. You can actually 542 00:27:57,440 --> 00:28:00,399 Speaker 1: purchase blue light blocking glasses on the inner Net for 543 00:28:00,520 --> 00:28:04,720 Speaker 1: cheap and you can wear those. They even make magnifying 544 00:28:04,800 --> 00:28:07,520 Speaker 1: ones if you need that, and that's what I do, 545 00:28:07,800 --> 00:28:10,280 Speaker 1: and it blocks out that blue light that comes from 546 00:28:10,320 --> 00:28:12,280 Speaker 1: the screens. And when you do that, you're going to 547 00:28:12,400 --> 00:28:15,200 Speaker 1: sleep better. You're gonna go into deeper sleep cycles. So 548 00:28:15,760 --> 00:28:18,040 Speaker 1: you'll notice it. You'll really notice that you're able to 549 00:28:18,040 --> 00:28:20,160 Speaker 1: fall asleep better and you sleep better. So that's that's 550 00:28:20,240 --> 00:28:22,119 Speaker 1: one thing. And then the other thing is to just 551 00:28:22,160 --> 00:28:25,040 Speaker 1: go around your house, your apartment and you know, go 552 00:28:25,160 --> 00:28:27,560 Speaker 1: through your your cabinets and look at what you're cleaning 553 00:28:27,560 --> 00:28:29,560 Speaker 1: your house with. Look at what you're putting on your 554 00:28:29,560 --> 00:28:33,280 Speaker 1: body in terms of cosmetics or you know, personal care products. 555 00:28:33,920 --> 00:28:38,080 Speaker 1: And I always recommend using the Environmental Working Group website. 556 00:28:38,200 --> 00:28:42,960 Speaker 1: It's an independent company that has a great database that 557 00:28:43,040 --> 00:28:45,440 Speaker 1: you can look up the products that you're using and 558 00:28:45,480 --> 00:28:47,600 Speaker 1: it gives you a score of you know, how toxic 559 00:28:47,640 --> 00:28:50,880 Speaker 1: it is. It's scary, it's really it can be scary, 560 00:28:50,920 --> 00:28:54,160 Speaker 1: but you can find it so many great alternatives. Um 561 00:28:54,240 --> 00:28:56,520 Speaker 1: so they have those as well, and you know, these 562 00:28:56,560 --> 00:28:59,000 Speaker 1: are things that you can order online. You can find around, so, 563 00:28:59,400 --> 00:29:02,200 Speaker 1: you know, and I tell people, don't go crazy. You 564 00:29:02,240 --> 00:29:05,040 Speaker 1: can easily like go down the rabbit hole of you know, 565 00:29:05,080 --> 00:29:08,600 Speaker 1: anxiety worrying about this. Be careful, guys, Yes, yeah, Just 566 00:29:08,600 --> 00:29:10,560 Speaker 1: pick a couple of things, you know, decided Okay, I'm 567 00:29:10,600 --> 00:29:13,920 Speaker 1: gonna change my toothpaste and my my soap and you know, 568 00:29:14,200 --> 00:29:17,240 Speaker 1: I don't know, my lipstick or something, my moisturizer to 569 00:29:17,520 --> 00:29:20,080 Speaker 1: your deodorant. Pick something used like on a regular basis, 570 00:29:20,760 --> 00:29:23,160 Speaker 1: and just change that. And you know, you can take 571 00:29:23,360 --> 00:29:25,480 Speaker 1: six months to make the rest of the changes, just 572 00:29:25,520 --> 00:29:33,680 Speaker 1: like little baby steps. And it's like we're talking about 573 00:29:33,680 --> 00:29:36,520 Speaker 1: deorder and I just changed it. Um. I mean I 574 00:29:36,520 --> 00:29:39,680 Speaker 1: had been using a more natural actually an all natural 575 00:29:39,880 --> 00:29:41,920 Speaker 1: deorderant and it wasn't really working back in the day. 576 00:29:41,920 --> 00:29:43,600 Speaker 1: So I went back to my like I don't want 577 00:29:43,600 --> 00:29:45,600 Speaker 1: to say the brand, and of course it works, you know, 578 00:29:45,640 --> 00:29:48,280 Speaker 1: but then I know better. I'm like, okay, these are 579 00:29:48,320 --> 00:29:49,800 Speaker 1: a lot of toxics going into my body. So I 580 00:29:50,000 --> 00:29:51,840 Speaker 1: just went back. You guys, it takes a little bit 581 00:29:51,840 --> 00:29:53,480 Speaker 1: of time for your body to get used to, okay, 582 00:29:53,480 --> 00:29:56,560 Speaker 1: but it's great even you're cleaning products. I changed my 583 00:29:56,920 --> 00:30:02,360 Speaker 1: dishwashing soap my detergent, my softener, and my favorite don't 584 00:30:02,360 --> 00:30:04,640 Speaker 1: tell you my favorite brand is seven Generations. So that's 585 00:30:04,640 --> 00:30:06,120 Speaker 1: just the one. I suggest you can get that Whole 586 00:30:06,120 --> 00:30:07,920 Speaker 1: Foods Again, I'm telling you I love Whole Foods. They're 587 00:30:07,960 --> 00:30:09,600 Speaker 1: not paying me, you guys, I'm just telling you from 588 00:30:09,680 --> 00:30:12,680 Speaker 1: my heart. I love hoping because I find everything there, 589 00:30:12,880 --> 00:30:15,520 Speaker 1: even candles, you guys, candles that we like, a lot 590 00:30:15,560 --> 00:30:18,440 Speaker 1: of them are They're toxic for us. So once you 591 00:30:18,520 --> 00:30:20,920 Speaker 1: see how many chemicals each thing that we use on 592 00:30:20,920 --> 00:30:24,200 Speaker 1: our daily basis have, then you're gonna know, Okay, it's 593 00:30:24,200 --> 00:30:27,120 Speaker 1: time for me to change something. So it little changes 594 00:30:27,240 --> 00:30:31,760 Speaker 1: make a big difference. Again, So doctor, let's talk about stress. Yeah, 595 00:30:31,880 --> 00:30:34,040 Speaker 1: I think we all deal with that every single day, 596 00:30:34,080 --> 00:30:36,400 Speaker 1: even if we don't want to. It's just a part 597 00:30:36,440 --> 00:30:39,360 Speaker 1: of life. Now, how does stress take a toll on 598 00:30:39,400 --> 00:30:44,440 Speaker 1: our body? Well, it takes a toll when it becomes 599 00:30:45,120 --> 00:30:50,160 Speaker 1: chronic and sort of unrelenting. Um. And you know, it's 600 00:30:50,360 --> 00:30:54,120 Speaker 1: I explained to people that certain, yes, certain of us 601 00:30:54,160 --> 00:30:59,000 Speaker 1: are in very stressful situations that other people aren't in. 602 00:30:59,160 --> 00:31:02,640 Speaker 1: So let's just say financial stressors. You lost your job, 603 00:31:02,760 --> 00:31:06,400 Speaker 1: maybe someone six and when died. You know, obviously, like 604 00:31:06,480 --> 00:31:09,400 Speaker 1: toxic relationships. You know, there are definitely people who have 605 00:31:09,600 --> 00:31:13,200 Speaker 1: it worse off, but there's many of us who are 606 00:31:13,480 --> 00:31:16,520 Speaker 1: sort of like average stress. But we create mountains out 607 00:31:16,520 --> 00:31:20,080 Speaker 1: of moleholes, right as they say, we react to things. 608 00:31:20,120 --> 00:31:24,960 Speaker 1: We allow our our thoughts to become realities, and we 609 00:31:25,040 --> 00:31:28,000 Speaker 1: worry about the future. We worry about things that haven't happened. 610 00:31:28,680 --> 00:31:31,640 Speaker 1: And that's the thing that we have to think about controlling, 611 00:31:31,680 --> 00:31:35,400 Speaker 1: because it's not really the stressor itself, it's how the 612 00:31:35,440 --> 00:31:38,800 Speaker 1: body reacts to the stressor. And you know, as humans, 613 00:31:38,840 --> 00:31:42,160 Speaker 1: we were created to respond very well to acute stress. 614 00:31:42,200 --> 00:31:45,200 Speaker 1: So you know, a car is going down the street 615 00:31:45,240 --> 00:31:48,400 Speaker 1: and narrowly misses you as you're crossing the street. Obviously, 616 00:31:48,960 --> 00:31:51,720 Speaker 1: that stimulates you to run and jump out of the way, 617 00:31:51,880 --> 00:31:53,760 Speaker 1: and that's important. And so we have a lot of 618 00:31:53,800 --> 00:31:58,040 Speaker 1: chemical hormones that surge and are there for a reason 619 00:31:58,080 --> 00:32:02,960 Speaker 1: to help us survive anything like at However, if every 620 00:32:03,040 --> 00:32:06,800 Speaker 1: day we're worried about something or we're stressing about something, 621 00:32:07,320 --> 00:32:11,760 Speaker 1: those little stressors can become very unhealthy because they change 622 00:32:11,880 --> 00:32:16,280 Speaker 1: the way that our body actually responds to those hormones, 623 00:32:16,640 --> 00:32:18,680 Speaker 1: and it puts us in an immune We call an 624 00:32:18,720 --> 00:32:21,840 Speaker 1: immune suppressed state, So our immune system actually becomes a 625 00:32:21,840 --> 00:32:24,320 Speaker 1: little bit weaker, and so then we can become sick 626 00:32:24,360 --> 00:32:27,640 Speaker 1: more easily. There's higher incidents of cancer, and people that 627 00:32:27,680 --> 00:32:32,400 Speaker 1: are stressed, higher incidents of future autoimmune disease. And people 628 00:32:32,400 --> 00:32:35,960 Speaker 1: who are chronically stressed. It impairs our g I or 629 00:32:36,600 --> 00:32:41,280 Speaker 1: you know, our gut health. So really important to understand 630 00:32:41,320 --> 00:32:42,840 Speaker 1: that you have a lot of control over how your 631 00:32:42,840 --> 00:32:45,760 Speaker 1: body reacts with stress. So that's I'm a big proponent 632 00:32:45,800 --> 00:32:48,920 Speaker 1: of adding in some self care on on the regular 633 00:32:49,040 --> 00:32:53,320 Speaker 1: like daily. Oh no, absolutely absolutely. For me. Like I 634 00:32:53,360 --> 00:32:56,840 Speaker 1: said earlier, it's meditation. You know, it's something that I've 635 00:32:56,920 --> 00:32:59,400 Speaker 1: been doing for the past couple of years more often, 636 00:33:00,120 --> 00:33:03,160 Speaker 1: and it really just puts me in a different state 637 00:33:03,160 --> 00:33:06,920 Speaker 1: of mind. I start my day better and not looking 638 00:33:06,960 --> 00:33:09,040 Speaker 1: at my phone, you know, the first thing that I do. 639 00:33:09,120 --> 00:33:12,480 Speaker 1: It's just more of just going in and finding that 640 00:33:12,520 --> 00:33:14,720 Speaker 1: inner peace. And then if someone cuts me off, I'm 641 00:33:14,720 --> 00:33:16,480 Speaker 1: not that upset. I don't flip it off. I just 642 00:33:16,520 --> 00:33:17,840 Speaker 1: I'm like, okay, I just take a deep breath. I 643 00:33:17,920 --> 00:33:21,440 Speaker 1: like it's okay, it's fine. My day is completely different. 644 00:33:21,600 --> 00:33:23,720 Speaker 1: And I used to do this thing. I still do 645 00:33:23,760 --> 00:33:25,520 Speaker 1: it it's it's hard, it's it's a it's a daily thing, 646 00:33:25,520 --> 00:33:28,800 Speaker 1: you guys, but future trip where you know, you're worrying 647 00:33:28,800 --> 00:33:31,080 Speaker 1: about something that hasn't even happened, and you're you know, 648 00:33:31,120 --> 00:33:33,120 Speaker 1: it's kind of like wait a second, that hasn't even happened. 649 00:33:33,160 --> 00:33:35,800 Speaker 1: Like you have to just bring yourself back. That helps 650 00:33:35,880 --> 00:33:37,360 Speaker 1: so much with stress. I'm like, you know, what all 651 00:33:37,400 --> 00:33:39,520 Speaker 1: I can do is today, all I can do, Like 652 00:33:39,800 --> 00:33:41,240 Speaker 1: we want to do so much in one day, and 653 00:33:41,240 --> 00:33:43,080 Speaker 1: it's like, you know what, I'm just gonna do what 654 00:33:43,160 --> 00:33:45,479 Speaker 1: I can. There's no need to just stress myself out 655 00:33:45,520 --> 00:33:48,080 Speaker 1: for no reason. It's really giving yourself therapy. I'm giving 656 00:33:48,120 --> 00:33:51,960 Speaker 1: you my tips as what has helped me because I know, 657 00:33:52,160 --> 00:33:54,440 Speaker 1: I mean, we all have different stresses or things that 658 00:33:54,480 --> 00:33:56,680 Speaker 1: stress us out. But do you are you do you 659 00:33:56,720 --> 00:34:01,040 Speaker 1: suggest any foods to reduce stress? So, you know, and 660 00:34:01,080 --> 00:34:05,000 Speaker 1: that's interesting. You know, there are certain adaptagens. Adaptations are 661 00:34:05,040 --> 00:34:09,239 Speaker 1: basically herbs that help our stress response adapt um and 662 00:34:09,320 --> 00:34:14,080 Speaker 1: also certain medicinal mushrooms. So those are certain things that 663 00:34:14,120 --> 00:34:16,480 Speaker 1: can help. So I'm a big fan of and you 664 00:34:16,520 --> 00:34:19,560 Speaker 1: can take these and sometimes tease. So for example, a 665 00:34:19,600 --> 00:34:21,879 Speaker 1: lot of herbal teas will have things that are very 666 00:34:21,880 --> 00:34:26,200 Speaker 1: soothing to your stress um system. So things that have 667 00:34:26,400 --> 00:34:32,239 Speaker 1: like valerian root or cava or something called magnolia lemon ball, 668 00:34:32,280 --> 00:34:35,560 Speaker 1: and these are all calming. And then there's supplements that 669 00:34:35,560 --> 00:34:37,760 Speaker 1: you can take like Oshwa gondo, which is like an 670 00:34:37,760 --> 00:34:42,480 Speaker 1: Indian arabadic herb, and rodeola. These are also really protective 671 00:34:42,640 --> 00:34:46,520 Speaker 1: or they say adaptive to our stress response. And so 672 00:34:46,960 --> 00:34:48,839 Speaker 1: I'm a big fan of using all these. They've become 673 00:34:48,960 --> 00:34:53,720 Speaker 1: very big. You can find them now in like teas, coffees, tinctures, pills. 674 00:34:54,040 --> 00:34:58,520 Speaker 1: Those are all great options. Thank you so much. Can 675 00:34:58,520 --> 00:35:00,359 Speaker 1: As you know, this is a time where peop are 676 00:35:00,400 --> 00:35:03,279 Speaker 1: re evaluating their choices and trying to create healthier and 677 00:35:03,360 --> 00:35:06,319 Speaker 1: happier lives. What are your tips for achieving that, Like, 678 00:35:06,360 --> 00:35:08,279 Speaker 1: for example, we talked about meditation, Like I want to 679 00:35:08,280 --> 00:35:09,680 Speaker 1: hear a little bit. What do you think, what do 680 00:35:09,680 --> 00:35:14,839 Speaker 1: you suggest. I'm a big proponent of looking at what's 681 00:35:14,880 --> 00:35:19,200 Speaker 1: individually an issue for you, so you know, and this 682 00:35:19,280 --> 00:35:20,600 Speaker 1: is a great thing I think to do at the 683 00:35:20,719 --> 00:35:23,160 Speaker 1: end of the year is you can write down the 684 00:35:23,200 --> 00:35:27,960 Speaker 1: areas of your life like your relationships, your sleep, your nutrition, 685 00:35:28,360 --> 00:35:31,319 Speaker 1: your work life, whatever it is. Right, you write down 686 00:35:31,320 --> 00:35:34,960 Speaker 1: these these areas and go through and give yourself a 687 00:35:35,000 --> 00:35:37,880 Speaker 1: score like how did I do this year? Like how 688 00:35:37,920 --> 00:35:39,759 Speaker 1: did I do with my relationships? How did I do 689 00:35:39,840 --> 00:35:42,160 Speaker 1: with my mental health? How did I do with my sleep? 690 00:35:42,680 --> 00:35:45,080 Speaker 1: And if you're like, yeah, you know, I didn't do 691 00:35:45,160 --> 00:35:48,760 Speaker 1: so great here, you can then put efforts into those 692 00:35:48,840 --> 00:35:54,359 Speaker 1: areas first. So you know, for stress, I think that UM, 693 00:35:54,400 --> 00:35:56,360 Speaker 1: as you mentioned, meditation is great and there's lots of 694 00:35:56,400 --> 00:35:59,520 Speaker 1: different ways to do it. There's no one answer for everybody. 695 00:36:01,120 --> 00:36:03,719 Speaker 1: Some people do really well just with a lot of 696 00:36:03,719 --> 00:36:06,600 Speaker 1: deep breathing exercises and there's a lot out there UM 697 00:36:06,640 --> 00:36:10,120 Speaker 1: that regulates your stress response and your nervous system quite 698 00:36:10,120 --> 00:36:13,440 Speaker 1: a bit. And moving, as you said, things like exercise, 699 00:36:13,520 --> 00:36:16,720 Speaker 1: you can you know, there's a lot of information our 700 00:36:16,840 --> 00:36:20,520 Speaker 1: research looking at spending more time in nature and how 701 00:36:20,640 --> 00:36:25,759 Speaker 1: nature is really really sort of soothing to our our 702 00:36:25,880 --> 00:36:27,839 Speaker 1: nervous system. We were meant to be outside and we're 703 00:36:27,840 --> 00:36:31,400 Speaker 1: always locked up in boxes and you know, but being outside, 704 00:36:31,480 --> 00:36:34,000 Speaker 1: especially in the summer, if your feet can touch the 705 00:36:34,040 --> 00:36:36,920 Speaker 1: ground and you can be around trees, that has been 706 00:36:36,920 --> 00:36:39,840 Speaker 1: showing to be very very helpful. So that's sort of 707 00:36:39,880 --> 00:36:42,840 Speaker 1: like one area that you can focus on. Um. But 708 00:36:42,920 --> 00:36:45,840 Speaker 1: I think you know, looking at your individual needs. Like 709 00:36:45,920 --> 00:36:48,200 Speaker 1: for me, I would say, my nutrition is actually really 710 00:36:48,200 --> 00:36:51,120 Speaker 1: pretty spot on. I I just happen to love to 711 00:36:51,200 --> 00:36:54,719 Speaker 1: eat healthy. I am not a big sugar person. I 712 00:36:54,760 --> 00:36:56,920 Speaker 1: don't have a lot of issues there. But you know, 713 00:36:57,600 --> 00:36:59,960 Speaker 1: I would say sometimes my stress gets out of count 714 00:37:00,160 --> 00:37:04,319 Speaker 1: roll and I forget to spend time, you know, doing 715 00:37:04,360 --> 00:37:07,160 Speaker 1: the things I need to do, gratitude, journaling, etcetera. So 716 00:37:07,239 --> 00:37:10,960 Speaker 1: for me, that's something that I always have to remind 717 00:37:10,960 --> 00:37:13,879 Speaker 1: myself to do. But I know that when I do it, 718 00:37:14,160 --> 00:37:17,920 Speaker 1: I feel better. Yes, I need to do more of 719 00:37:17,920 --> 00:37:20,120 Speaker 1: my my I mean I do it out loud, but 720 00:37:20,160 --> 00:37:23,720 Speaker 1: there's something different about writing it down. UM. That is 721 00:37:23,719 --> 00:37:25,840 Speaker 1: is just changes It changes the game, you know. And 722 00:37:25,920 --> 00:37:27,840 Speaker 1: right now you said about going out in nature. I 723 00:37:27,880 --> 00:37:29,520 Speaker 1: mean I've worked so much. I want to do a 724 00:37:29,560 --> 00:37:31,640 Speaker 1: little bit more of that this upcoming year, where it's 725 00:37:32,120 --> 00:37:34,200 Speaker 1: going on hikes, I go just take a walk at 726 00:37:34,200 --> 00:37:35,839 Speaker 1: the park, take the dogs out. You know. I want 727 00:37:35,840 --> 00:37:37,839 Speaker 1: to do more of that and just breathe fresh air 728 00:37:37,920 --> 00:37:40,920 Speaker 1: because we're always inside I'm in a studio or something. 729 00:37:41,000 --> 00:37:44,200 Speaker 1: So that's one of my resolutions is taking more hikes, 730 00:37:44,200 --> 00:37:47,360 Speaker 1: more walks, um and just having that morning to myself 731 00:37:47,400 --> 00:37:50,680 Speaker 1: with the gratitude GENERALLYNG a lot more. Thank you for 732 00:37:50,719 --> 00:37:53,080 Speaker 1: reminding me about that. And you were also you mentioned 733 00:37:53,080 --> 00:37:55,400 Speaker 1: sleep quite a few times and we didn't talk about that. 734 00:37:55,480 --> 00:37:57,600 Speaker 1: So if we could just talk a little bit about 735 00:37:57,800 --> 00:38:01,960 Speaker 1: how many hours you recommend and how I'm important sleep is. Yeah, 736 00:38:02,040 --> 00:38:04,600 Speaker 1: So for adults, you know, they've they've done quite a 737 00:38:04,600 --> 00:38:08,080 Speaker 1: few studies looking at this, and the sweet spot is 738 00:38:08,160 --> 00:38:11,160 Speaker 1: between seven and eight hours, and you know even up 739 00:38:11,160 --> 00:38:14,919 Speaker 1: to eight and a half. Anything really below seven hours 740 00:38:15,120 --> 00:38:18,480 Speaker 1: is you know, sort of teetering on, you know, a 741 00:38:18,520 --> 00:38:21,640 Speaker 1: little bit of deprivation. And they've looked at sleep for 742 00:38:21,680 --> 00:38:24,799 Speaker 1: a lot of different health issues. So for example, even 743 00:38:24,840 --> 00:38:29,279 Speaker 1: like losing weight and obesity, people who are deprived tend 744 00:38:29,320 --> 00:38:31,759 Speaker 1: to have disordered hormones and so they tend to be 745 00:38:31,840 --> 00:38:35,480 Speaker 1: hungrier during the day, they tend to be more inflamed 746 00:38:35,520 --> 00:38:38,400 Speaker 1: in general, because when we sleep, we actually do a 747 00:38:38,400 --> 00:38:40,120 Speaker 1: lot of clean up of our body. You know, we 748 00:38:40,160 --> 00:38:42,120 Speaker 1: think of it as like a you know, quiet time 749 00:38:42,239 --> 00:38:43,840 Speaker 1: or you know, or we're we're asleep so that we 750 00:38:43,880 --> 00:38:45,840 Speaker 1: don't know what's going on, but actually our body is 751 00:38:45,960 --> 00:38:48,919 Speaker 1: very active our immune system in particular, and then going 752 00:38:48,960 --> 00:38:53,120 Speaker 1: into different sleep cycles is really important for repair of 753 00:38:53,200 --> 00:38:57,320 Speaker 1: the body. So deep sleep primarily repairs like our physical body, 754 00:38:57,600 --> 00:39:01,160 Speaker 1: and the rem sleep is you know, that dream state 755 00:39:01,320 --> 00:39:04,719 Speaker 1: is really helpful for a brain and recording of memories 756 00:39:04,760 --> 00:39:09,000 Speaker 1: and learning. So if you think about you know, sort 757 00:39:09,000 --> 00:39:11,879 Speaker 1: of sleep is actually being like a really active time, um, 758 00:39:12,640 --> 00:39:16,239 Speaker 1: then you know, maybe it's easier to stick to a 759 00:39:16,239 --> 00:39:21,080 Speaker 1: sleep schedule. Yeah, there there are I know a lot 760 00:39:21,120 --> 00:39:24,799 Speaker 1: of people, especially in the music industry, that they're like, oh, no, 761 00:39:24,840 --> 00:39:27,440 Speaker 1: I only need four hours to sleep, and I'm I'm 762 00:39:27,040 --> 00:39:29,839 Speaker 1: a person that you know, I can't sleep until three 763 00:39:29,840 --> 00:39:31,560 Speaker 1: am and I wake up at seven. It's just like 764 00:39:31,600 --> 00:39:34,479 Speaker 1: this hustle mentality that it's just especially in l A, 765 00:39:34,680 --> 00:39:37,440 Speaker 1: where I'm like, dude, it's actually really cool to sleep. 766 00:39:37,600 --> 00:39:40,080 Speaker 1: It's not just because you you need your body needs 767 00:39:40,080 --> 00:39:43,600 Speaker 1: to rest, your brain needs to rest at least at 768 00:39:43,719 --> 00:39:46,120 Speaker 1: least six hours. Like there's no way you're running on 769 00:39:46,160 --> 00:39:48,799 Speaker 1: four hours. That's crazy. And it's I feel like when 770 00:39:48,800 --> 00:39:50,200 Speaker 1: you don't sleep, like you said, you know, the cord 771 00:39:50,280 --> 00:39:53,200 Speaker 1: sol and the tummy starts growing and all that stuff 772 00:39:53,239 --> 00:39:57,160 Speaker 1: because you're not resting, like literally rest is so important 773 00:39:57,320 --> 00:40:00,000 Speaker 1: and and I just mean in general, like once, we're 774 00:40:00,040 --> 00:40:02,000 Speaker 1: working so hard, but you need to have the time 775 00:40:02,000 --> 00:40:04,680 Speaker 1: where you balance your life. Right, I work, but I 776 00:40:04,719 --> 00:40:07,120 Speaker 1: also have my rest dated on Sunday, I don't do anything, 777 00:40:07,200 --> 00:40:08,600 Speaker 1: you know what I mean. It's important to do that 778 00:40:08,680 --> 00:40:12,000 Speaker 1: because everyone's like, oh, let's you know, the rat race 779 00:40:12,000 --> 00:40:13,880 Speaker 1: of life, and we gotta go and do more and 780 00:40:13,920 --> 00:40:15,840 Speaker 1: more and more. And it's like, guy, sit down and 781 00:40:15,960 --> 00:40:18,160 Speaker 1: chill and relax and take a walk or something, you know. 782 00:40:18,880 --> 00:40:21,120 Speaker 1: I know, I think that's true. The hustle mentality. I 783 00:40:21,120 --> 00:40:23,799 Speaker 1: think that's going to be the next thing to go in. 784 00:40:24,120 --> 00:40:27,680 Speaker 1: You know, I think the new trend for two is 785 00:40:27,680 --> 00:40:30,640 Speaker 1: going to be sort of like the anti hustle, you know, 786 00:40:31,280 --> 00:40:35,280 Speaker 1: really sort of getting back to rest and it's okay 787 00:40:35,320 --> 00:40:39,440 Speaker 1: to nap and and appreciating restorative things and spending more 788 00:40:39,440 --> 00:40:42,359 Speaker 1: time with family because we have been so stressed out 789 00:40:42,400 --> 00:40:46,600 Speaker 1: and so separated from from each other. You know, I agree, 790 00:40:46,760 --> 00:40:48,360 Speaker 1: I agree. I mean, there's nothing for me. It's like, 791 00:40:48,400 --> 00:40:50,640 Speaker 1: it's great to hustle, but it's you gotta hustle and 792 00:40:50,640 --> 00:40:54,040 Speaker 1: then also rest, you know, and sleep, you guys, is important. 793 00:40:54,120 --> 00:40:57,560 Speaker 1: So yes, honestly, it's been great speaking to you. Thank 794 00:40:57,600 --> 00:40:59,319 Speaker 1: you so much and being patient with me. And I 795 00:40:59,360 --> 00:41:01,640 Speaker 1: had all these queens, I have so many more. But 796 00:41:02,080 --> 00:41:04,239 Speaker 1: you know, UM, I know your time is valuable, but 797 00:41:04,320 --> 00:41:06,879 Speaker 1: thank you. I really appreciate it. Dr mo Day and 798 00:41:07,000 --> 00:41:09,839 Speaker 1: um where can people find you on social Um, they 799 00:41:09,840 --> 00:41:12,719 Speaker 1: can find me. I'm mostly active on Instagram at the 800 00:41:12,760 --> 00:41:17,719 Speaker 1: Immunity m D, so that's the best way to check 801 00:41:17,719 --> 00:41:20,520 Speaker 1: out what I'm up to. And there are links there 802 00:41:20,560 --> 00:41:23,520 Speaker 1: to also my website and some of the programs we've 803 00:41:23,600 --> 00:41:27,239 Speaker 1: run through that as well. Awesome you guys follow her 804 00:41:27,640 --> 00:41:29,719 Speaker 1: and her book. The book is out, so tell us 805 00:41:29,719 --> 00:41:32,880 Speaker 1: a little bit about the book. Yes, it's called The 806 00:41:32,880 --> 00:41:39,280 Speaker 1: Immunotype Breakthrough, and it is a personalized plan to balance 807 00:41:39,320 --> 00:41:42,600 Speaker 1: your immune system and live optimize health. So it basically 808 00:41:43,200 --> 00:41:45,680 Speaker 1: it breaks it down to four different kinds of sort 809 00:41:45,719 --> 00:41:50,560 Speaker 1: of immune personalities and gives you guided information about how 810 00:41:50,640 --> 00:41:53,680 Speaker 1: to really balance your immune system for better health. I'm 811 00:41:53,719 --> 00:41:56,480 Speaker 1: definitely going to purchase it. I needed in my life 812 00:41:56,480 --> 00:41:59,120 Speaker 1: for this new year, knew me. I know it sounds cliche, 813 00:41:59,200 --> 00:42:01,799 Speaker 1: but you guys, it's never too late. And before we 814 00:42:01,840 --> 00:42:04,200 Speaker 1: go talking about that, it's never too late. Um, and 815 00:42:04,239 --> 00:42:05,640 Speaker 1: every day is a good day to start. So I 816 00:42:05,680 --> 00:42:07,600 Speaker 1: have a quote for everyone. I always end my podcast 817 00:42:07,760 --> 00:42:11,200 Speaker 1: the quote, today is your day to start fresh, to 818 00:42:11,400 --> 00:42:14,840 Speaker 1: eat right, to train hard, to live healthy, to be proud. 819 00:42:15,360 --> 00:42:17,720 Speaker 1: That is my quote for the day. You guys again, 820 00:42:18,280 --> 00:42:20,040 Speaker 1: It doesn't have to be a Monday to start. It 821 00:42:20,239 --> 00:42:22,040 Speaker 1: happens to be a Monday, but it doesn't have to 822 00:42:22,040 --> 00:42:23,600 Speaker 1: be a Monday. It could be a Friday. Doesn't have 823 00:42:23,640 --> 00:42:24,920 Speaker 1: to be the first of the month. It doesn't have 824 00:42:24,960 --> 00:42:26,759 Speaker 1: to be the first of the year. It's never too 825 00:42:26,880 --> 00:42:29,239 Speaker 1: late to be a better version of yourself. Like I 826 00:42:29,280 --> 00:42:33,400 Speaker 1: always say, so, thank you guys so much. Thank you again. 827 00:42:33,520 --> 00:42:36,800 Speaker 1: Dr was so great and I will see you guys 828 00:42:36,880 --> 00:42:43,200 Speaker 1: on the next episode of chick Ease and Chill. This 829 00:42:43,480 --> 00:42:47,200 Speaker 1: is a production of I Heart Radio and my podcast Network. 830 00:42:47,440 --> 00:42:51,799 Speaker 1: Follow us on Instagram at michel Podcasts and follow me 831 00:42:52,000 --> 00:42:56,960 Speaker 1: cheeks That's s h i q s. For more podcasts 832 00:42:57,320 --> 00:43:00,560 Speaker 1: from My Heart, visit the I Heart ray udio app, 833 00:43:00,760 --> 00:43:03,760 Speaker 1: Apple podcast, or wherever you listen to your favorite shows. 834 00:43:08,760 --> 00:43:08,800 Speaker 1: H