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Speaker 1: comes into play. By establishing a soothing pre sleep routine,

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Speaker 1: you signal your body that it's time to wind down,

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Speaker 1: promoting a smoother transition to dreamland and ensuring you wake

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Speaker 1: up each morning feeling fully restored and eager to embrace

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Speaker 1: the day ahead. But are you finding it hard to

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Speaker 1: switch off after a hectic day? If you do, try

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Speaker 1: some of these tips before lying down, take a moment

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Speaker 1: to unwind with calming practices that will help you sleep better.

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Speaker 1: Try deep breathing exercises, meditation, or gentle stretching to relax

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Speaker 1: your mind and body. A hot bath or a cup

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Speaker 1: of herbal tea can also do wonders in preparing you

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Speaker 1: for a tranquil night's sleep. Another factor that can affect

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Speaker 2: For every ten percent of time that you spend sitting,

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Speaker 2: you have a ten percent increase in all cause mortality.

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Speaker 1: That's crazy.

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Speaker 2: Yes, sitting for more than an hour at a time

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Speaker 2: is literally what's killing most of us right now. He's

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Speaker 2: a world renowned surgeon.

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Speaker 1: Entrepreneur, and founder of next health.

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Speaker 2: Doctor Dash and shock. Western medicine is so disease focused

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Speaker 2: and so reactive that unless things are really bad, there's

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Speaker 2: nothing they can offer you. The patients I was seeing,

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Speaker 2: they were like, how come no one told me this?

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Speaker 1: Before we jump into this episode, I'd like to invite

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Speaker 1: you to join this community to hear more interviews that

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Speaker 1: will help you become happier, healthier, and more healed. All

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Speaker 1: I want you to do is click on the subscribe button.

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Speaker 1: I love your support. It's incredible to see all your comments,

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Speaker 1: and we're just getting started. I can't wait to go

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Speaker 1: on this journey with you. Thank you so much for subscribing.

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Speaker 1: It means the world to me.

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Speaker 2: The best selling authoring most the number one healthy wellness.

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Speaker 1: Podcast and Purpose with Jay Shetty. Hey everyone, welcome back

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Speaker 1: to On Purpose, the number one health and wellness podcast

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Speaker 1: in the world. Thanks to each and every one of

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Speaker 1: you that come back every week to listen, learn, and grow.

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Speaker 1: Our mission here is to make the world happier, healthier,

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Speaker 1: and more healed, and we do that through introducing you

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Speaker 1: to experts, stories, scientists, researchers, and doctors who have insights

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Speaker 1: that we can all apply and improve our day to

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Speaker 1: day life or maybe even the way we think and

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Speaker 1: live now. Today's guest is someone that I've been working

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Speaker 1: with personally for quite a few months now, if not

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Speaker 1: a bit longer than that, and he's someone that I'm

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Speaker 1: excited to introduce you to because he has so much

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Speaker 1: great insight and I love the way he approaches some

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Speaker 1: of the challenges that we're all facing in our daily

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Speaker 1: lives with our health and wellness. Today's guest is doctor

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Speaker 1: Shah darsh And Shah, MD, a health and wellness specialist,

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Speaker 1: Board certified surgeon, published author, entrepreneur and founder of Next Health,

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Speaker 1: the world's first and largest health optimization and longevity clinic.

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Speaker 1: With expertise in all body systems, Doctor Shah has performed

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Speaker 1: over fifteen thousand surgical procedures, including trauma surgery, general surgery,

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Speaker 1: and reconstructive procedures. As a help and we as specialist,

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Speaker 1: Darshan has advised thousands of patients on how to optimize

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Speaker 1: their well being and extend their lives. Plan Please welcome

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Speaker 1: to the show, Doctor Shah. Doctor Shah, thank you so

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Speaker 1: much for having me. Good to have you here. Yes, yeah,

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Speaker 1: I was thinking about it. I think we started working

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Speaker 1: together probably just under a year ago. It feels like.

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Speaker 2: It feels like about a year.

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Speaker 1: About yeah, about yeah, about a year. And I remember

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Speaker 1: we got introduced through my health coach, I believe. I

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Speaker 1: think I'm trying to now, I'm like trying to piece

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Speaker 1: it together.

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Speaker 2: Yeah, connect the dots, your health coach, right.

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Speaker 1: Somona Sharma, who I've worked with for quite a few

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Speaker 1: years now, she introduced us. You have this incredible facility.

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Speaker 1: I know it's definitely in LA because that's where I go.

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Speaker 1: Where else do you have it?

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Speaker 2: So, yeah, we have three locations in LA, one in

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Speaker 2: New York and one also in Hawaii right now and Maui,

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Speaker 2: which is sadly right now what they're going through a lot.

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Speaker 2: But and now we're actually franchising all over the world,

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Speaker 2: so we'll be in Dubai, we will be in Canada,

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Speaker 2: Australia and all of the United States here pretty soon.

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Speaker 1: And talk to me about this transition that you made

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Speaker 1: very early on in your journey or not early on

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Speaker 1: actually sorry, more recently. Yeah, more recently. You made a

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Speaker 1: shift in your career, right because you went from practicing

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Speaker 1: as a doctor traditionally to now building next health Talk

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Speaker 1: to me about that transition and us to about why

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Speaker 1: you did that and what was the reasoning behind it.

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Speaker 2: Yeah, I think you know, most physicians never anticipate a

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Speaker 2: complete one to eighty transition in their career, especially after

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Speaker 2: you've like dedicated twenty five plus years. But I felt

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Speaker 2: a real need to do that, and it was mainly

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Speaker 2: because of my own personal health. So what happened was

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Speaker 2: I started off as a surgeon. I then also went

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Speaker 2: into the entrepreneurial side of surgery. It brought surgery centers

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Speaker 2: and I started hiring doctors as well, And so I

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Speaker 2: was spending half my life being a surgeon treating patients

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Speaker 2: in the operating room, the other half my life running

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Speaker 2: the business, and the other half of my life, you know,

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Speaker 2: trying to maintain my own health and my own sanity.

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Speaker 2: And unfortunately, that last part of my life just kind

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Speaker 2: of fell through the cracks, right, And so what happened

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Speaker 2: was I found myself, fifteen plus years into my career

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Speaker 2: as probably the most unhealthy person in the building that

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Speaker 2: I was working in. I was forty pounds overweight, and

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Speaker 2: you know, weight doesn't really matter for everything, but for me,

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Speaker 2: that really led to tons of health challenges, such as

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Speaker 2: I had high blood pressure and that blood pressure was

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Speaker 2: not getting any better despite being on two medications. I

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Speaker 2: was pre diabetic on diabetes medications, and I was not

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Speaker 2: able to move very well like all my joints sake,

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Speaker 2: because of an autoimmune disease starting. So, you know, I

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Speaker 2: was fifteen, sixteen years into my career and I was like,

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Speaker 2: I'm getting really, really sick. And at that point in

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Speaker 2: time as well, I had my first child. And you know,

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Speaker 2: having your first child is often like a time in

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Speaker 2: your life where you sit and reflect. And I was

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Speaker 2: actually doing the math, utilizing studies that say, like, if

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Speaker 2: you have this hemoglobin a one ce, this level of

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Speaker 2: high blood pressure, this level of obesity, how long you're

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Speaker 2: going to live? And as I was doing the math,

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Speaker 2: and I came quickly to the realization I was a

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Speaker 2: little bit older when I ended my first child, I

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Speaker 2: was forty, that I would not live to see him

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Speaker 2: potentially graduate from college. And to me, like that was

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Speaker 2: a major kind of punch in the gut, right, like

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Speaker 2: what am I doing to myself? And so that kind

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Speaker 2: of started this thought process and this transition in my

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Speaker 2: life where I said I need to make some massive

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Speaker 2: changes here, and I need to do a quick because

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Speaker 2: I need to be alive for this kid. You know,

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Speaker 2: I did what a lot of people do. I said,

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Speaker 2: you know, I need to find the best of the

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Speaker 2: best doctors. So I went to Beverly Hills. I researched

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Speaker 2: all the best concierge medicine doctors. You know, I hired

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Speaker 2: an expensive concierge medicine doctor. I said, your job is

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Speaker 2: to get me healthy. Went to his office, and you know,

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Speaker 2: paid a pretty penny for this too, wasn't she. He

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Speaker 2: did a bunch of tests on me, and he found

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Speaker 2: out that, yeah, I was pre diabetic and it was

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Speaker 2: getting a little bit worse, and I was hypertensive, and

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Speaker 2: I need to be another blood pressure medication. And probably

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Speaker 2: the reason I was having difficulty moving and you know,

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Speaker 2: be performing all the activities of my life that I

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Speaker 2: wanted to perform with vitality was because I was depressed.

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Speaker 2: So then he added an antidepression medication to my list

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Speaker 2: of meds. So my list of meds grew from eight

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Speaker 2: medications to twelve medications. And that's all he told me.

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Speaker 2: He just prescribed me four or five more things. There

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Speaker 2: wasn't even a mention of do you go to the gym,

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Speaker 2: how do you sleep? What's your stress level? Like? Not

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Speaker 2: even a question about that? And I thought to myself, like,

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Speaker 2: there is something really wrong here. And this is the

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Speaker 2: world that I grew up in, right, this is the

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Speaker 2: medical training that I grew up in medical school. When

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Speaker 2: I did med school back in the nineteen nineties, you

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Speaker 2: spent one day of one class talking about nutrition, maybe

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Speaker 2: half a day of another class talking about sleep. But

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Speaker 2: it was mostly about sleep disorders, right, like sleep apnea

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Speaker 2: and things like that. I did not have the knowledge.

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Speaker 2: So how can I expect this guy to have the knowledge? Right?

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Speaker 2: I mean, the Western medicine is so disease focused and

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Speaker 2: so reactive that unless things are really bad and we

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Speaker 2: can't prescribe you a pill or a surgery, there's nothing

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Speaker 2: they can offer you really, right. And so I saw

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Speaker 2: like a massive flaw here, and I decided, at that

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Speaker 2: moment in time, like I need to learn for myself

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Speaker 2: how to do this right. So decided to hire someone

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Speaker 2: else to take position in my office that I had

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Speaker 2: and just take some time off and educate myself. And

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Speaker 2: so that led to six months to a year of

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Speaker 2: going to every conference I could find and This was

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Speaker 2: like eight nine years ago. When I have a struggle,

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Speaker 2: my first instinct is to educate myself. Learn, learn, learn,

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Speaker 2: and so I went to every conference I could find.

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Speaker 2: I went to like physical therapy conferences. I went to

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Speaker 2: like how to become a personal trainer, registered dietitian courses.

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Speaker 2: I went to all these conferences and I learned so much,

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Speaker 2: and then I kind of stumbled into the field of

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Speaker 2: functional medicine. Have you heard of functional medicine? And I'm

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Speaker 2: sure you have. Yeah, Doctor hyman On here is one

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Speaker 2: of the fathers of functional medicine, my favorite people in

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Speaker 2: the whole world. But learn from him and others about

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Speaker 2: the root cause of illness and it was incredible, Like

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Speaker 2: within eight months, I was able to like completely turn

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Speaker 2: my health around. And as I was doing this, the

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Speaker 2: patience I was seeing I was helping them do the

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Speaker 2: same thing and they're like, how come no one told

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Speaker 2: me this? And so that's what kind of started my

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Speaker 2: new career in medicine. I said, you know, medicine is fantastic.

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Speaker 2: If you're helping sick people become unsick, you're treating cancer,

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Speaker 2: you're treating diabetes. But it's also to me exponentially more

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Speaker 2: fantastic when you're helping the other ninety percent of people

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Speaker 2: who aren't sick stay healthy and never get to that

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Speaker 2: point in the first place. And so for me, it

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Speaker 2: was just kind of bringing all that together and really

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Speaker 2: providing a place for people to go when you're not

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Speaker 2: yet sick, like when you not yet need to go

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Speaker 2: to the doctor of the hospital, where do you go.

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Speaker 2: It's not just the gym, right, There's much more you

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Speaker 2: need to do. It's a lot more work to be done.

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Speaker 2: And that's what I then dedicated my new kind of

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Speaker 2: my new life in medicine to is creating that.

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Speaker 1: Place well of those key is or the core areas

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Speaker 1: of next health based on functional medicine that you're measuring

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Speaker 1: and that you think we all need to be aware

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Speaker 1: of when we're looking at that three sixty degree look

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Speaker 1: at all health.

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Speaker 2: Right, right, So you know this is where I think,

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Speaker 2: you know, I have this conversation with all my patients.

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Speaker 2: We sit down and we say, look, there's an overwhelming

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Speaker 2: amount of health information out there, and a lot of

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Speaker 2: it is not based in science. There's a lot of

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Speaker 2: like majoring in minor things, right, there's a lot of

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Speaker 2: focus on like what's the best superfood or you know,

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Speaker 2: what's the how much caffeine should I have per day?

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Speaker 2: But like, in reality, what I tell people is, let's

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Speaker 2: break this down for you into the main components, and

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Speaker 2: over time, let me educate you on the main components

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Speaker 2: of health, but less not major in the minor things.

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Speaker 2: Let's focus on the twenty percent of the information that's

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Speaker 2: going to give you the eighty percent of the result, right, Like,

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Speaker 2: what are the key two or three things you need

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Speaker 2: to know on each aspect of your health to create

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Speaker 2: a major difference. And that's the Parreto principle, which is

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Speaker 2: where can you expand the least amount of energy to

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Speaker 2: get the most amount of results. And once you get

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Speaker 2: that right, you can absolutely go down the rabbit hole

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Speaker 2: further if you want to. So we start off. I

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Speaker 2: have this thing called wellness wheel, I call it. There

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Speaker 2: are twelve points in the wellness wheel. We start off

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Speaker 2: with the basics nutrition, sleep, and exercise, but then we

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Speaker 2: move on to gut health, immune system health, hormone health,

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Speaker 2: hard health, and brain health. And so then we spend

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Speaker 2: a lot of time talking about each one of those

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Speaker 2: individually and in each one of these categories what I

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Speaker 2: do is I try to frame it as this is

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Speaker 2: a three step process, and the first step is number one,

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Speaker 2: how do we make sure you're not dying from this right?

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Speaker 2: How do we make sure your nutrition is not killing

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Speaker 2: you like you're becoming a metabolic disaster with diabetes, or

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Speaker 2: how do we make sure that your immune system is

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Speaker 2: healthy enough to prevent cancer? How do not die? Basically,

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Speaker 2: the second part of it is how do we improve

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Speaker 2: your health span? How do we keep you as healthy

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Speaker 2: as possible for as long as possible. And then the

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Speaker 2: last part is what's the advanced science out there in

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Speaker 2: the longevity world that we can implement into your life.

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Speaker 2: Once we make sure you're not in trouble and then

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Speaker 2: you've maasured how to take care of your health span yourself,

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Speaker 2: how do we then start applying these these new techniques

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Speaker 2: as new science. So a lot of people come to

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Speaker 2: us and they want to jump straight to like, how

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Speaker 2: how do I do NADIV, how do I do hyperbaric

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Speaker 2: oxygen therapy? I'm like, no, no, no, Let's hold on a second.

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Speaker 2: Let's make sure you're not eating ultra processed food first,

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Speaker 2: because that's what's going to make the biggest difference, right. Yeah,

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Speaker 2: So that's kind of how we frame it, and it's

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Speaker 2: we go down each one of these categories and talk

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Speaker 2: about what's going to make the biggest difference for people.

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Speaker 1: Fantastic, I think this is I wanted to lay that

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Speaker 1: out for people because I want to be able to

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Speaker 1: understand a you've been on this personal journey yourself. There's

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Speaker 1: a professional shift here as well, because you can see

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Speaker 1: the kind of challenges that come with traditional medicine and

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Speaker 1: how functional medicine is the future, even though it seems

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Speaker 1: like it's rooted in ancient times or an ODA method

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Speaker 1: that's coming back and then looking at these key areas

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Speaker 1: and that's what I want to dive in with you today,

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Speaker 1: if that's okay, Oh, absolutely, in all these areas because

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Speaker 1: I'd love to give people whoever listen to this episode,

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Speaker 1: whether you're watching at home, or whether you're you know,

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Speaker 1: cooking right now, whether you're listening with a partner or

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Speaker 1: whatever it may be. I want this to be the

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Speaker 1: episode that you come back to to learn about these

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Speaker 1: areas of your health so you can become more proactive,

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Speaker 1: not reactive, and get focused on the areas that need help.

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Speaker 1: So really, yeah, let's dive in to Let's first start

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Speaker 1: with nutrition, because I think that it's such a big

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Speaker 1: area of our lives, and I think it's one of

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Speaker 1: those ones that everyone will say, Hey, I was put

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Speaker 1: in for surgery, but I was never really told to

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Speaker 1: change my diet or even even when I went last year,

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Speaker 1: like you helped me through my You didn't perform the surgery,

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Speaker 1: but you helped me through my ernia surgery. And I've

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Speaker 1: spoken that on the podcast a couple of times. And

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Speaker 1: I was never told to change my diet. However by

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Speaker 1: the doctors, you did tell me, and so did Mona.

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Speaker 1: If you had not told me that, it would have

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Speaker 1: been a lot harder to even recover. So even though

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Speaker 1: it wasn't integral to this surgery, it did affect the recovery.

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Speaker 1: And so let's talk about nutrition. It's such a big

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Speaker 1: part of our life. Let's start with what has gone

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Speaker 1: wrong with our food? Like what what has changed about

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Speaker 1: our food that it's almost like a surprise to us

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Speaker 1: today that what we eat is affecting how we feel.

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Speaker 2: Yeah, it's really multi factorial, but it's all happened in

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Speaker 2: the last fifty or sixty years. You look at like

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Speaker 2: obesity rates, heart attack rates, diabetes rates the last fifty

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Speaker 2: years just exponentially increasing. And I think it's a few

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Speaker 2: things that happened. One was there was a little bit

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Speaker 2: of a panic back in the fifties that we weren't

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Speaker 2: going to have enough food to feed everybody, Right, so

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Speaker 2: the governments start putting into place subsidies and laws and

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Speaker 2: bringing corporations together to start mass producing food. And that

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Speaker 2: mass production of food led to overfarming of soil, packaging

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Speaker 2: foods to make them last longer. But then also, you know,

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Speaker 2: you have these packaged foods are not that inspire hiring,

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Speaker 2: So how do you make them taste better? You make

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Speaker 2: them hyper palatable. And then whenever you involve corporate America

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Speaker 2: in anything, right, what's the goal of corporations to make

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Speaker 2: a profit? How do you do that by making things

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Speaker 2: cheaper and making more of them? Right, So, now you

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Speaker 2: have these giant food conglomerates like making tons and tons

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Speaker 2: of food as cheaply as possible, and that means using chemicals,

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Speaker 2: it means using dyes, it means hiring scientists to make

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Speaker 2: it hyper palatable. So even though normally you're you know,

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Speaker 2: you would eat this thing and your body would be like,

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Speaker 2: what is this? This is horrible, and your body would

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Speaker 2: a sense how bad it is for you. Now you

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Speaker 2: can't because the scientists have made it taste good, right,

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Speaker 2: And so you have this massive kind of explosion of

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Speaker 2: ultra processed food. An entire supermarket. You look at the

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Speaker 2: square footage of a supermarket, only the outside of it

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Speaker 2: is dedicated to fresh food. The entire middle is frozen, process, boxed,

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Speaker 2: canned food. Right, And we have so much of it

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Speaker 2: in our society right now that that's really what's caused

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Speaker 2: a lot of the problems. In addition to that, we

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Speaker 2: have food coming from all over the world to us,

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Speaker 2: so as being shipped to us, is being stored, it's

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Speaker 2: being preserved, it's being grown and soiled, that's overfarmed, and

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Speaker 2: so we kind of come to this disaster point where

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Speaker 2: most of the food that we see that is being

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Speaker 2: supplied to our population has become full of toxins and

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Speaker 2: basically not healthy for you. So really we have to

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Speaker 2: really really look at and take a step back. How

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Speaker 2: do we eat fifty years ago and how can we

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Speaker 2: go back to that type of heating pattern.

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Speaker 1: Mental health is now talked about more than ever which

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Speaker 1: is awesome. I mean, I don't have to tell you

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Speaker 1: that it's a primary focus of on Purpose, but on

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Speaker 1: a day to day basis, many people don't know where

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Speaker 1: to turn or which tools can help. Over the past

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Speaker 1: couple of years, I've been working with Calm to make

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Speaker 1: mental wellness accessible and enjoyable, or as I like to say,

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Speaker 1: fun and ease. Calm has all sorts of content to

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Speaker 1: help you reduce anxiety and stress, build mindful habits, improve sleep,

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Speaker 1: and generally feel better in your daily life. So many

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Speaker 1: Change your Life. I think that's the hard part, right,

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Speaker 1: Like you just said that, when you go into a

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Speaker 1: grocery store, you're seeing that the majority of is taken

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Speaker 1: up by process foods. People are thinking, well, how do

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Speaker 1: I what do I eat? Because it's almost like we've

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Speaker 1: got so used to eating out of tinscans, boxes, packets,

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Speaker 1: it almost even takes the second to think of what

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Speaker 1: food isn't in one of those, or isn't refrigerated, isn't

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Speaker 1: frozen or whatever it may be. Like, what would you say,

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Speaker 1: taking your eighty twenty principle as you were mentioning referring

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Speaker 1: to before, what is that thing that we can do

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Speaker 1: twenty percent? Because I think when we think about food,

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Speaker 1: it just feels so big and overwhelming, and then the

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Speaker 1: stress of cooking with our busy lives and working and

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Speaker 1: coming home late from work and trying to eat something quickly,

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Speaker 1: like the what's the quick win or what's the small

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Speaker 1: win that we can make?

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Speaker 2: Yes? Absolutely, so the twenty percent here is working really

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Speaker 2: hard to eliminate that ultra processed food. Okay, so really

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Speaker 2: focusing on how do you get fresh, organic food into

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Speaker 2: your body as much as possible? And I could tell

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Speaker 2: you if you only make this one change, that's all

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Speaker 2: you need to worry about. You don't need to worry

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Speaker 2: about your protein content and your micronutrients, like all of

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Speaker 2: that will come with just switching from ultra processed food

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Speaker 2: to organic, fresh, whole foods, and then if that's only

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Speaker 2: one thing that you do, you've had a massive win.

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Speaker 2: That's going to give you the eighty percent of the result,

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Speaker 2: as it will force you to learn how to make

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Speaker 2: good food quickly because we're all busy, right, so how

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Speaker 2: do we make how do we make a quick protein

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Speaker 2: shake or how do we make a quick salad and

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Speaker 2: still get the nutrients in that we need to not

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Speaker 2: feel hungry. Once you start doing that, you find that

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Speaker 2: your hunger goes down just exponentially, You don't need to

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Speaker 2: eat as often, and you kind of eliminate you know,

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Speaker 2: snacking is such a huge thing now. It's almost like

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Speaker 2: we're taught that if you're not snacking, you're not going

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Speaker 2: to have enough energy for the day. And that's only

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Speaker 2: because we're snacking on processed food in between eating processed food, right,

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Speaker 2: So really, once you start eating whole food again, you

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Speaker 2: can even a lot of people just stop even eating

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Speaker 2: one meal a day. They go straight into lunch and dinner.

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Speaker 2: I eat protein every morning for my meals. I need

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Speaker 2: to have protein in the morning that most people do.

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Speaker 2: And we could talk about fasting later too, and kind

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Speaker 2: of the change in thought around that, But making that

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Speaker 2: one change is going to give you eighty percent of

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Speaker 2: the result in my opinion and my experience talking to

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Speaker 2: hundreds of people about this over the last year too.

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Speaker 2: And then there's two or three things you can do

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Speaker 2: after that once you got that down, But that would

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Speaker 2: be number one for sure. Two and three Okay, so

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Speaker 2: number two is managing your glucose response curve. Okay, yeah, exactly.

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Speaker 2: So the science has come extremely far in this, and

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Speaker 2: what we know for a fact is, first of all,

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Speaker 2: we know for a fact that metabolic syndrome diabetes is rampant,

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Speaker 2: and it's just getting into more and more communities throughout

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Speaker 2: America all the time. And that's because of things like

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Speaker 2: we talked about snacking, ultra processed food, et cetera. But

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Speaker 2: it's also just people have forgotten how to eat in

433
00:21:35,000 --> 00:21:38,280
Speaker 2: a way that keeps your glucose curve under control. Now,

434
00:21:38,400 --> 00:21:41,720
Speaker 2: when I say glucose curve, that means that I'm talking

435
00:21:41,800 --> 00:21:44,159
Speaker 2: about like actually measuring your glucose all the time and

436
00:21:44,200 --> 00:21:46,359
Speaker 2: seeing when it goes up and when it goes down.

437
00:21:46,600 --> 00:21:48,560
Speaker 2: And so there's a device now that you can buy.

438
00:21:48,600 --> 00:21:50,959
Speaker 2: It's called a continuous glucose monitor have you worn one

439
00:21:50,960 --> 00:21:51,480
Speaker 2: of these yet?

440
00:21:51,520 --> 00:21:54,120
Speaker 1: I haven't seen them. Yeah, I think my wife had one.

441
00:21:54,320 --> 00:21:57,280
Speaker 2: Ah, fantastic. It is a game changer as far as

442
00:21:57,320 --> 00:21:59,359
Speaker 2: I'm concerned. I mean, I don't recommend a lot of

443
00:21:59,760 --> 00:22:02,480
Speaker 2: like you know, technology and things until it's like really

444
00:22:02,800 --> 00:22:04,760
Speaker 2: proven and vetted. But I really feel you this is

445
00:22:04,760 --> 00:22:07,960
Speaker 2: something we've used for diabetics for years now, but finally

446
00:22:08,000 --> 00:22:10,960
Speaker 2: people are starting to use it in their regular day life.

447
00:22:11,080 --> 00:22:12,760
Speaker 2: And you don't have to wear it forever. I just

448
00:22:12,800 --> 00:22:16,120
Speaker 2: wear mine for like six weeks, and I found incredible

449
00:22:16,119 --> 00:22:19,560
Speaker 2: amounts of information about how to eat. So for example,

450
00:22:19,920 --> 00:22:21,800
Speaker 2: one thing is, you know, we all sit down and

451
00:22:21,840 --> 00:22:24,760
Speaker 2: we start with chips or bread, right, it's the absolute

452
00:22:24,880 --> 00:22:26,600
Speaker 2: worst thing you can do. You want to start with

453
00:22:26,640 --> 00:22:29,879
Speaker 2: your vegetables first. That puts fiber into your body and

454
00:22:30,000 --> 00:22:33,080
Speaker 2: slows your digestive track. And then you do your protein

455
00:22:33,080 --> 00:22:37,240
Speaker 2: and fats, and last is the carbs, okay, because that'll

456
00:22:37,440 --> 00:22:40,000
Speaker 2: slow the release of glucose from the carbs. That's one

457
00:22:40,040 --> 00:22:42,520
Speaker 2: of the things you learn from wearing a continuous glucose monitor.

458
00:22:43,000 --> 00:22:46,560
Speaker 2: You also learn from wearing continuous glucose monitor what foods

459
00:22:46,800 --> 00:22:50,439
Speaker 2: shoot your glucose through the roof versus you know, rose,

460
00:22:50,640 --> 00:22:53,440
Speaker 2: anybody else's right, and it's different, Like if you eat

461
00:22:53,440 --> 00:22:55,600
Speaker 2: a banana, it could shoot your glucose through the roof

462
00:22:55,640 --> 00:22:58,680
Speaker 2: and your friend no problem at all. And that's because

463
00:22:58,720 --> 00:23:02,720
Speaker 2: your microbiome, your matabolism is different than every single other person.

464
00:23:02,800 --> 00:23:05,760
Speaker 2: So you can personalize the foods that you eat to

465
00:23:05,880 --> 00:23:08,679
Speaker 2: keep your glucose level steady. And if you keep your

466
00:23:08,680 --> 00:23:11,600
Speaker 2: glucose level as steady as possible day after day after day,

467
00:23:11,600 --> 00:23:13,840
Speaker 2: and you know, you can cheat. It's not like people

468
00:23:13,920 --> 00:23:15,640
Speaker 2: don't cheat. We all like to eat to dessert every

469
00:23:15,680 --> 00:23:18,600
Speaker 2: once in a while or cook it. But it really

470
00:23:18,640 --> 00:23:21,840
Speaker 2: makes you cognizant of what's happening internally. And you know,

471
00:23:21,880 --> 00:23:24,040
Speaker 2: we live our life not being cognizant of what's happening

472
00:23:24,080 --> 00:23:28,200
Speaker 2: internally until we feel really, really bad. This really teaches you,

473
00:23:28,280 --> 00:23:30,240
Speaker 2: like how your body is reacting to the food that

474
00:23:30,280 --> 00:23:32,479
Speaker 2: you eat. So I recommend all my patients, you know,

475
00:23:32,520 --> 00:23:35,959
Speaker 2: six weeks of a continuous glucose monitor really learn how

476
00:23:36,160 --> 00:23:39,160
Speaker 2: your glucose curve reacts to certain foods. There's a really

477
00:23:39,200 --> 00:23:42,480
Speaker 2: good book out there, it's called The Glucose Revolution, is

478
00:23:42,640 --> 00:23:44,320
Speaker 2: very well written. You can read it in like three

479
00:23:44,440 --> 00:23:47,159
Speaker 2: four hours about how to manage your glucose curve. I

480
00:23:47,200 --> 00:23:48,960
Speaker 2: love that book. I give it to all my patients

481
00:23:48,960 --> 00:23:51,399
Speaker 2: as well, and I think you learn a lot. So

482
00:23:51,520 --> 00:23:53,359
Speaker 2: number two is managing your glucose curve.

483
00:23:53,520 --> 00:23:55,439
Speaker 1: Well, that's fantastic. You know what. I love talking to

484
00:23:55,440 --> 00:23:59,159
Speaker 1: you because you make it sound so simple and accessible,

485
00:23:59,200 --> 00:24:00,840
Speaker 1: Like whenever I talk to you, I find it so

486
00:24:00,960 --> 00:24:03,879
Speaker 1: easy to understand what I need to do, why I

487
00:24:03,920 --> 00:24:07,959
Speaker 1: need to do it, why it makes sense. And I

488
00:24:07,960 --> 00:24:10,400
Speaker 1: don't need to be as well versed in what you're

489
00:24:10,400 --> 00:24:13,520
Speaker 1: talking about as you are, right, and it's not overly

490
00:24:13,600 --> 00:24:15,640
Speaker 1: technical in a way that I can't wrap my head

491
00:24:15,640 --> 00:24:18,119
Speaker 1: around it. So I love how practical you just made that,

492
00:24:18,240 --> 00:24:21,560
Speaker 1: especially how we eat what's on our plate, because I

493
00:24:21,560 --> 00:24:23,639
Speaker 1: think so many of us spend so long trying to

494
00:24:23,640 --> 00:24:25,879
Speaker 1: figure out like, oh maybe I shouldn't eat that and

495
00:24:25,880 --> 00:24:28,480
Speaker 1: I shouldn't have that. It's actually the order can make

496
00:24:28,520 --> 00:24:31,159
Speaker 1: all the difference. And now everyone who's listening or watching,

497
00:24:31,240 --> 00:24:33,440
Speaker 1: make sure that you don't go and start with the

498
00:24:33,880 --> 00:24:38,120
Speaker 1: bread or the chips and you know instead, yeah, exactly exactly.

499
00:24:38,200 --> 00:24:40,680
Speaker 1: That's why they serve it first. Well, now I guess

500
00:24:40,760 --> 00:24:43,280
Speaker 1: they serves chips and walk first too, But what was

501
00:24:43,280 --> 00:24:43,920
Speaker 1: the number three?

502
00:24:44,280 --> 00:24:46,959
Speaker 2: So number three and number three and number four. It

503
00:24:47,000 --> 00:24:49,959
Speaker 2: can be switched around based on your particular dietary pattern,

504
00:24:50,320 --> 00:24:52,280
Speaker 2: but I would say number three is making sure you

505
00:24:52,320 --> 00:24:56,560
Speaker 2: have adequate protein intake. And a lot of people they

506
00:24:56,720 --> 00:25:00,240
Speaker 2: diet and they not just cut back on the the

507
00:25:00,240 --> 00:25:02,600
Speaker 2: carbs they eat the fat state, but they also cut

508
00:25:02,600 --> 00:25:04,879
Speaker 2: back of the amount of protein the eed and you

509
00:25:04,920 --> 00:25:07,760
Speaker 2: lose weight on the scale, but you're losing more muscle

510
00:25:07,800 --> 00:25:10,760
Speaker 2: mass and you're losing fat. And that's a travesty because

511
00:25:10,760 --> 00:25:13,840
Speaker 2: you need your muscle mass to support not just support

512
00:25:13,840 --> 00:25:16,840
Speaker 2: your bones and give you strength, but it's also one

513
00:25:16,880 --> 00:25:19,119
Speaker 2: of the biggest organs in your body that's preventing you

514
00:25:19,160 --> 00:25:23,200
Speaker 2: from going into diabetes, cancer and dementia. So preserving muscle

515
00:25:23,240 --> 00:25:26,160
Speaker 2: mass is key. So I have all of my patients

516
00:25:26,200 --> 00:25:28,560
Speaker 2: by this really cool scale that I like. It's called

517
00:25:28,560 --> 00:25:32,680
Speaker 2: the in Body H two end Scale H twenty end scale,

518
00:25:33,000 --> 00:25:35,720
Speaker 2: and it's a scale that you step on, but you

519
00:25:35,800 --> 00:25:38,680
Speaker 2: also grab onto these handlebars and it tells you your

520
00:25:38,680 --> 00:25:41,719
Speaker 2: skeletal muscle mass. Okay, so you cannot just track your

521
00:25:41,760 --> 00:25:45,159
Speaker 2: body fat percentage, but also your skeletal muscle mass and Obviously,

522
00:25:45,240 --> 00:25:48,280
Speaker 2: you want to maintain your skeletal muscle mass, especially the

523
00:25:48,359 --> 00:25:50,399
Speaker 2: older you get. So the closer you get to forteen

524
00:25:50,359 --> 00:25:52,879
Speaker 2: and fifty, you need to have a big store of

525
00:25:52,880 --> 00:25:56,120
Speaker 2: skeletal muscle mass because it's going to decline. We all

526
00:25:56,160 --> 00:25:58,840
Speaker 2: start declining after the age of fifty, and it takes

527
00:25:58,920 --> 00:26:01,040
Speaker 2: a lot of protein, a lot of strength training to

528
00:26:01,320 --> 00:26:04,120
Speaker 2: make up for that decline. And you want to maintain

529
00:26:04,200 --> 00:26:07,080
Speaker 2: that skeletal muscle mass. Number one thing to do is

530
00:26:07,119 --> 00:26:10,360
Speaker 2: have one gram per pound of body weight of protein

531
00:26:10,400 --> 00:26:13,680
Speaker 2: per day, broken up into three to four divided dosages. Okay,

532
00:26:13,760 --> 00:26:15,879
Speaker 2: so you do that, you step on this scale. I

533
00:26:15,960 --> 00:26:19,320
Speaker 2: like weighing myself every day. It gives you that accountability

534
00:26:19,320 --> 00:26:22,920
Speaker 2: factor and you can track the data and make sure

535
00:26:22,960 --> 00:26:25,800
Speaker 2: you're maintaining skeletal muscle mass and if you need to

536
00:26:25,920 --> 00:26:30,360
Speaker 2: decreasing fat mass. Now, one gram per pound of body weight,

537
00:26:30,400 --> 00:26:33,040
Speaker 2: Like people don't really know, like what is that really?

538
00:26:33,400 --> 00:26:35,800
Speaker 2: So look it up. Most people weigh you know, somewhe

539
00:26:35,800 --> 00:26:37,840
Speaker 2: around one hundred fifty pounds. Look up one hundred and

540
00:26:37,840 --> 00:26:40,680
Speaker 2: fifty grams of protein. Look that up on Google and

541
00:26:40,720 --> 00:26:43,440
Speaker 2: you'll see all sorts of infographics and it's a lot

542
00:26:43,480 --> 00:26:46,080
Speaker 2: of protein. It's not a small amount of protein, and

543
00:26:46,119 --> 00:26:48,199
Speaker 2: if you're vegetarian or vegan, you can still do this,

544
00:26:48,600 --> 00:26:50,920
Speaker 2: but you're going to probably need a little bit more

545
00:26:51,000 --> 00:26:53,960
Speaker 2: because only about eighty percent of that is bioavailable protein.

546
00:26:54,400 --> 00:26:56,880
Speaker 2: So you want to maybe even increase a little bit more.

547
00:26:57,200 --> 00:26:59,959
Speaker 2: And once you see that infographic, once you see your

548
00:27:00,119 --> 00:27:02,239
Speaker 2: just even like, buy a little scale and measure out

549
00:27:02,240 --> 00:27:04,280
Speaker 2: one hundred fifty grams of protein, see what it is,

550
00:27:04,640 --> 00:27:07,480
Speaker 2: You're like, oh, wow, I am really not getting enough

551
00:27:07,520 --> 00:27:08,399
Speaker 2: protein day.

552
00:27:08,680 --> 00:27:10,640
Speaker 1: I've been thinking about that a lot later myself. I've

553
00:27:10,680 --> 00:27:13,040
Speaker 1: been looking at that and Roddy and I were talking

554
00:27:13,080 --> 00:27:14,640
Speaker 1: about it and I was like, yeah, I'm not sure

555
00:27:15,160 --> 00:27:17,439
Speaker 1: I'm getting as much protein as I need to be getting.

556
00:27:17,480 --> 00:27:20,080
Speaker 1: And I'm obviously plant based, so that was something that

557
00:27:20,080 --> 00:27:23,080
Speaker 1: we were diving into. What are the best plant based

558
00:27:23,080 --> 00:27:25,320
Speaker 1: sources of protein that you're seeing and that actually add

559
00:27:25,440 --> 00:27:27,800
Speaker 1: up to that amount? Not I know what the sources are,

560
00:27:27,840 --> 00:27:29,400
Speaker 1: but it's almost like, how do you get that much

561
00:27:29,400 --> 00:27:30,080
Speaker 1: of it? Yeah?

562
00:27:30,119 --> 00:27:31,920
Speaker 2: I mean, you know, you know what the sources are,

563
00:27:31,960 --> 00:27:36,280
Speaker 2: like beans and grains and all, but also I myself

564
00:27:36,560 --> 00:27:39,760
Speaker 2: and all my vegetarian and vegan friends, I recommend you

565
00:27:39,760 --> 00:27:43,760
Speaker 2: know Pee protein powder. It's really good. It goes down easily.

566
00:27:44,119 --> 00:27:46,000
Speaker 2: Put it like you need to add it to like

567
00:27:46,000 --> 00:27:49,080
Speaker 2: your oatmeal and other other things that you're eating, and

568
00:27:49,119 --> 00:27:51,960
Speaker 2: you'll you'll start building up, you know. And look, the

569
00:27:52,080 --> 00:27:54,960
Speaker 2: idea is not to get from like ten grams of

570
00:27:55,000 --> 00:27:56,600
Speaker 2: protein to day all the way to one hundred and

571
00:27:56,600 --> 00:27:59,720
Speaker 2: fifty grams. You build up slowly over time, and you

572
00:27:59,760 --> 00:28:01,879
Speaker 2: see what kind of works for you. All of this

573
00:28:01,960 --> 00:28:05,240
Speaker 2: needs to be individualized. And that's why I like having

574
00:28:05,440 --> 00:28:08,000
Speaker 2: like that data point which is the bioimpetent scale that

575
00:28:08,040 --> 00:28:10,240
Speaker 2: in body scale, because you can see like, oh wow,

576
00:28:10,320 --> 00:28:12,720
Speaker 2: my scale and muscle mass is going up. I'm doing good. Now,

577
00:28:12,760 --> 00:28:14,840
Speaker 2: like here's where I need to be, right so you

578
00:28:14,880 --> 00:28:16,520
Speaker 2: can really personalize it for yourself.

579
00:28:16,720 --> 00:28:20,000
Speaker 1: Okay, fantastic, this is this is already helping me. I'm

580
00:28:20,040 --> 00:28:22,280
Speaker 1: like listening to everything you're saying. This is it's so

581
00:28:22,400 --> 00:28:27,240
Speaker 1: relatable and so so actionable immediately, which which is fantastic.

582
00:28:27,320 --> 00:28:29,520
Speaker 1: And I love the and I keep keep please keep

583
00:28:29,520 --> 00:28:32,760
Speaker 1: sharing like the tools or the the gadgets that we

584
00:28:32,800 --> 00:28:35,120
Speaker 1: can have or websites, your books, because I want all

585
00:28:35,119 --> 00:28:37,560
Speaker 1: of our community to feel really supported and go Okay,

586
00:28:37,680 --> 00:28:38,960
Speaker 1: that's what I haven't read yet.

587
00:28:38,920 --> 00:28:42,040
Speaker 2: Or yeah, absolutely, And I have no financial like hookup

588
00:28:42,040 --> 00:28:43,880
Speaker 2: with any of these companies. I'll tell you if I do.

589
00:28:44,400 --> 00:28:46,240
Speaker 2: But this is the stuff that I love and I've

590
00:28:46,240 --> 00:28:49,680
Speaker 2: seen my patients really take too as well. So I'm

591
00:28:49,720 --> 00:28:54,640
Speaker 2: gonna I'm gonna blurt them out and do your research,

592
00:28:54,760 --> 00:28:55,000
Speaker 2: you know.

593
00:28:55,160 --> 00:29:00,640
Speaker 1: But yeah, let's talk a bit about supplements. And because

594
00:29:00,680 --> 00:29:03,440
Speaker 1: I think that there's a lot of like mixed messaging

595
00:29:03,480 --> 00:29:06,120
Speaker 1: out there about what's needed, how much of it's needed.

596
00:29:06,200 --> 00:29:07,960
Speaker 1: Some people are like, well, none of it really gets

597
00:29:08,000 --> 00:29:11,040
Speaker 1: absorbed and does it make a difference, And there's always

598
00:29:11,040 --> 00:29:13,560
Speaker 1: a debate about it. How do you go about figuring

599
00:29:13,640 --> 00:29:17,080
Speaker 1: out what someone needs as an individual as opposed to

600
00:29:17,680 --> 00:29:19,960
Speaker 1: just taking what everyone's taking because you keep hearing about

601
00:29:19,960 --> 00:29:20,320
Speaker 1: it everyone.

602
00:29:20,440 --> 00:29:23,080
Speaker 2: Yeah, that's such a great question. And we can't even

603
00:29:23,120 --> 00:29:25,480
Speaker 2: talk about that, Jay without talking about number four on

604
00:29:25,520 --> 00:29:28,640
Speaker 2: the list, which was vegetables. All right, and I'll tell

605
00:29:28,680 --> 00:29:32,240
Speaker 2: you why. So the fourth thing, which is as important

606
00:29:32,280 --> 00:29:35,440
Speaker 2: as protein, is getting enough vegetables in your diet on

607
00:29:35,480 --> 00:29:38,120
Speaker 2: a daily basis. So do you know how much that is?

608
00:29:38,160 --> 00:29:38,680
Speaker 2: By chance?

609
00:29:38,800 --> 00:29:41,320
Speaker 1: I don't. I mean, I have a lot of vegetables, right,

610
00:29:41,440 --> 00:29:43,440
Speaker 1: but I have no idea, so you're gonna have to

611
00:29:43,440 --> 00:29:43,840
Speaker 1: tell me.

612
00:29:43,920 --> 00:29:45,680
Speaker 2: Right, And so a lot a lot of people really

613
00:29:45,720 --> 00:29:48,520
Speaker 2: know like what's the right amount, And really the amount

614
00:29:48,560 --> 00:29:50,840
Speaker 2: of vegetables you eat has a lot to do with

615
00:29:50,840 --> 00:29:54,000
Speaker 2: the amount of fiber intake you need, which ninety percent

616
00:29:54,000 --> 00:29:56,160
Speaker 2: of America doesn't get enough fiber, and fiber is a

617
00:29:56,160 --> 00:29:59,760
Speaker 2: critical ingredient of our diet. Secondly, that's for most of

618
00:29:59,800 --> 00:30:03,880
Speaker 2: our micronutrients and phyto nutrients are is in those vegetables. Thirdly,

619
00:30:04,080 --> 00:30:06,520
Speaker 2: they just keep you full and satiated all the time

620
00:30:06,560 --> 00:30:09,680
Speaker 2: as well. So getting enough vegetables in your diet is

621
00:30:09,840 --> 00:30:14,120
Speaker 2: extremely important. The number that I've seen in a lot

622
00:30:14,120 --> 00:30:18,360
Speaker 2: of fitness and nutrition gurus talk about is it's a

623
00:30:18,360 --> 00:30:20,640
Speaker 2: big number. It's like eight hundred grams of vegetables. It's

624
00:30:20,680 --> 00:30:24,280
Speaker 2: about a quart of vegetables, right, So once again, get

625
00:30:24,320 --> 00:30:27,840
Speaker 2: your scale and measure this out and see what it is.

626
00:30:27,920 --> 00:30:30,600
Speaker 2: It's not a small amount. It's like two full salads

627
00:30:30,640 --> 00:30:32,920
Speaker 2: a day, but that's kind of what we need to

628
00:30:32,960 --> 00:30:36,720
Speaker 2: work up to. So if you're doing that, the need

629
00:30:36,760 --> 00:30:40,120
Speaker 2: for supplementation is minimal to none. Actually, I'm not a

630
00:30:40,120 --> 00:30:42,600
Speaker 2: big supplement pusser. I'd much rather people get it in

631
00:30:42,640 --> 00:30:45,920
Speaker 2: your diet. The reality of the situation is, however, it's

632
00:30:46,040 --> 00:30:49,760
Speaker 2: really hard to get that much protein and that much

633
00:30:50,120 --> 00:30:53,000
Speaker 2: vegetable product into your diet right And of course we

634
00:30:53,080 --> 00:30:55,800
Speaker 2: can't talk about vegetables without talking about making sure you're

635
00:30:55,800 --> 00:30:58,680
Speaker 2: buying organic. You know, you're buying as local as possible.

636
00:30:59,360 --> 00:31:02,720
Speaker 2: And if you can go to EWG dot org Environmental

637
00:31:02,720 --> 00:31:05,520
Speaker 2: Working Group's website, they'll give you a list of what

638
00:31:05,680 --> 00:31:09,000
Speaker 2: are the most toxic vegetables and the least toxic out

639
00:31:09,040 --> 00:31:11,120
Speaker 2: there right now. So look at that website and I'll

640
00:31:11,120 --> 00:31:14,080
Speaker 2: give you the list. So, if you're not getting enough

641
00:31:14,880 --> 00:31:18,280
Speaker 2: vegetable intake into your diet, the next step is to

642
00:31:18,720 --> 00:31:22,480
Speaker 2: add some supplementation to that. The most common supplements I

643
00:31:22,520 --> 00:31:25,800
Speaker 2: recommend for people are vitamin D. We don't get enough

644
00:31:25,800 --> 00:31:28,080
Speaker 2: sunlight to produce it. We're not getting enough in our diets,

645
00:31:28,120 --> 00:31:31,120
Speaker 2: so most people do need some vitamin D. It needs

646
00:31:31,160 --> 00:31:34,320
Speaker 2: to be dialed in based on a blood test, so

647
00:31:34,360 --> 00:31:36,280
Speaker 2: you do a blood test. I like the vitamin D

648
00:31:36,360 --> 00:31:38,840
Speaker 2: level to be around fifty to eighty and the vitamin

649
00:31:38,920 --> 00:31:40,920
Speaker 2: D form that I like people to take is vitamin

650
00:31:41,000 --> 00:31:43,920
Speaker 2: D three K two. The K two is also another

651
00:31:44,000 --> 00:31:47,840
Speaker 2: vitamin added in. It prevents over absorption of calcium with

652
00:31:47,880 --> 00:31:51,360
Speaker 2: the vitamin D and deposition of calcium in your blood vessels.

653
00:31:51,400 --> 00:31:54,520
Speaker 2: So vitamin D three K two. Then fish oil supplement

654
00:31:54,560 --> 00:31:57,160
Speaker 2: as well for the vegetarians and vegans out there. There's

655
00:31:57,200 --> 00:32:01,960
Speaker 2: some great non fish sources of fish oil as well,

656
00:32:02,040 --> 00:32:05,480
Speaker 2: so I would do that as well. Magnesium is something

657
00:32:05,520 --> 00:32:07,520
Speaker 2: that we're all very deficient in, so I would do

658
00:32:07,600 --> 00:32:11,160
Speaker 2: magnesium as well. And then creatine. Believe it or not,

659
00:32:11,360 --> 00:32:14,120
Speaker 2: I meino acid that has a lot of research behind it.

660
00:32:14,160 --> 00:32:17,760
Speaker 2: Do you do creatine? Yes, yeah, five to eight milligrams

661
00:32:17,760 --> 00:32:19,600
Speaker 2: every morning, just put a scoop in your coffee and

662
00:32:19,640 --> 00:32:23,720
Speaker 2: mixes in with anything. I think. That's another really interesting

663
00:32:23,840 --> 00:32:27,080
Speaker 2: good one. And then I kind of then, you know,

664
00:32:27,160 --> 00:32:28,920
Speaker 2: kind of do it based on what I ate the

665
00:32:29,000 --> 00:32:30,560
Speaker 2: day before, Right, So if I got a couple of

666
00:32:30,600 --> 00:32:33,840
Speaker 2: good salads in fine, I don't need to do anything else.

667
00:32:34,040 --> 00:32:36,400
Speaker 2: If I didn't, I'll take a packet of AG one,

668
00:32:36,440 --> 00:32:39,400
Speaker 2: which is like a phyto nutrient powder which I really like,

669
00:32:39,600 --> 00:32:42,320
Speaker 2: and or a multivitamin sometimes as well. I'll do that too.

670
00:32:42,840 --> 00:32:45,520
Speaker 2: And then protein powders are pretty much always a staple

671
00:32:45,600 --> 00:32:47,680
Speaker 2: for me as well. That's the other supplement that I use.

672
00:32:47,760 --> 00:32:49,760
Speaker 1: You're just putting that onto other stuff, Yeah.

673
00:32:49,600 --> 00:32:52,000
Speaker 2: Putting that onto other stuff, putting that into a shake.

674
00:32:52,320 --> 00:32:55,080
Speaker 2: You know, shakes are very convenient. There's a really good

675
00:32:55,120 --> 00:32:57,400
Speaker 2: protein powder I like called super Gut. It's actually a

676
00:32:57,400 --> 00:33:00,840
Speaker 2: resistant starch and a protein powder and fiber all in

677
00:33:00,920 --> 00:33:04,280
Speaker 2: one like bag. And so super God is a fantastic

678
00:33:04,400 --> 00:33:06,760
Speaker 2: like rescue product I have, Like if I've been on

679
00:33:06,840 --> 00:33:08,720
Speaker 2: a plane for eight hours or something, you know, and

680
00:33:08,800 --> 00:33:10,760
Speaker 2: I just come home and just take down and get

681
00:33:10,760 --> 00:33:13,360
Speaker 2: my nutrition in and that's pretty much it. You know,

682
00:33:13,400 --> 00:33:15,240
Speaker 2: there's other things you can do, Like if you're having

683
00:33:15,280 --> 00:33:19,640
Speaker 2: trouble sleeping, there's Ashwa Ganda, there's glycine. If you're having

684
00:33:19,720 --> 00:33:22,480
Speaker 2: trouble with stress, Ashaganda is another good one for that.

685
00:33:22,560 --> 00:33:25,760
Speaker 2: But then I'm really selective about which ones to use.

686
00:33:25,880 --> 00:33:28,480
Speaker 1: Yeah, yeah, great, those are fantastic. That's a really good

687
00:33:28,480 --> 00:33:30,840
Speaker 1: breakdown for anyone. I mean, I remember when I first

688
00:33:30,840 --> 00:33:34,320
Speaker 1: started measuring that with Mona is like my vitamin D,

689
00:33:34,520 --> 00:33:36,440
Speaker 1: which you would never have known if you met me

690
00:33:37,000 --> 00:33:40,160
Speaker 1: or saw me. It was ten yeah, and it was

691
00:33:40,240 --> 00:33:42,120
Speaker 1: just like I was living my life like I was

692
00:33:42,160 --> 00:33:45,320
Speaker 1: on planes I was giving keynotes. I was I was healthy,

693
00:33:45,360 --> 00:33:47,320
Speaker 1: I was energetic, whatever, and she was just like, I

694
00:33:47,320 --> 00:33:49,800
Speaker 1: don't even know how you function. I was out of ten.

695
00:33:49,880 --> 00:33:52,680
Speaker 1: It was like it was and I was unaware.

696
00:33:52,920 --> 00:33:54,200
Speaker 2: How old were you when you do this?

697
00:33:54,200 --> 00:33:56,160
Speaker 1: This is this is like a year and a half.

698
00:33:56,240 --> 00:34:01,280
Speaker 1: Oh okay. It was just interesting to me because the

699
00:34:01,320 --> 00:34:03,040
Speaker 1: only thing I could feel is like I was feeling

700
00:34:03,080 --> 00:34:05,560
Speaker 1: a bit fatigue, and that was the only thing. And

701
00:34:05,600 --> 00:34:07,760
Speaker 1: that's why I think that the reason why I'm raising

702
00:34:07,840 --> 00:34:10,759
Speaker 1: that for my audience and community here today is don't

703
00:34:10,760 --> 00:34:13,520
Speaker 1: take it for granted, and don't assume that you might

704
00:34:13,560 --> 00:34:15,600
Speaker 1: be like, oh, I don't need any of these videamin supplements.

705
00:34:15,600 --> 00:34:17,560
Speaker 1: It's like it could be the tiniest thing that you're

706
00:34:17,600 --> 00:34:20,560
Speaker 1: experiencing as a symptom. It's important to take it seriously

707
00:34:20,680 --> 00:34:22,319
Speaker 1: because you don't want to be at a ten.

708
00:34:22,560 --> 00:34:25,239
Speaker 2: You bring up an extremely good point. A couple points

709
00:34:25,280 --> 00:34:27,520
Speaker 2: I want to make here. One is you have to

710
00:34:27,560 --> 00:34:30,360
Speaker 2: become the CEO of your own health. And what I

711
00:34:30,440 --> 00:34:33,319
Speaker 2: mean by that is a CEO manages a business by

712
00:34:33,320 --> 00:34:37,000
Speaker 2: looking at numbers on a daily basis. Right, most people

713
00:34:37,200 --> 00:34:39,759
Speaker 2: manage their health based on a feeling that they have

714
00:34:40,160 --> 00:34:43,600
Speaker 2: symptoms that they have. They're not looking at numbers. So

715
00:34:43,680 --> 00:34:46,160
Speaker 2: becoming the CEO of your own health means knowing what

716
00:34:46,200 --> 00:34:48,680
Speaker 2: are the key KPIs of your health. There's only about

717
00:34:48,680 --> 00:34:51,000
Speaker 2: ten of them, skeletal muscle mass being one of them,

718
00:34:51,040 --> 00:34:54,120
Speaker 2: body five percentage being another, Vitamin D level being another.

719
00:34:54,440 --> 00:34:57,560
Speaker 2: You got to keep that dialed in right, because the

720
00:34:57,600 --> 00:34:59,480
Speaker 2: other point I want to make with you is that

721
00:35:00,000 --> 00:35:02,760
Speaker 2: when your vitamin D level is low, like at this age,

722
00:35:03,440 --> 00:35:05,600
Speaker 2: and you don't take care of it for twenty to

723
00:35:05,680 --> 00:35:09,720
Speaker 2: thirty years, that's when the lack of vitamin D leads

724
00:35:09,719 --> 00:35:12,239
Speaker 2: to the higher risk of Alzheimer's, lease to the higher

725
00:35:12,320 --> 00:35:15,719
Speaker 2: risk of heart attack, least the higher risk of hormone problems.

726
00:35:15,960 --> 00:35:18,759
Speaker 2: It all started twenty to thirty years before when you

727
00:35:18,800 --> 00:35:22,040
Speaker 2: barely felt you see what I mean. So looking at

728
00:35:22,040 --> 00:35:25,680
Speaker 2: those numbers twenty to thirty years ahead of becoming sick

729
00:35:26,200 --> 00:35:28,360
Speaker 2: is the key to becoming CEO of your own health

730
00:35:28,600 --> 00:35:31,520
Speaker 2: and then making all those diseases a non issue, Making

731
00:35:31,560 --> 00:35:33,800
Speaker 2: all the things that people die of a non issue.

732
00:35:34,000 --> 00:35:36,160
Speaker 1: Fantastic. Yeah. No, I couldn't agree more And I'm so

733
00:35:36,239 --> 00:35:40,040
Speaker 1: glad you made that connection because I think it often

734
00:35:40,480 --> 00:35:42,879
Speaker 1: when you find it out long term. You didn't feel

735
00:35:42,880 --> 00:35:45,480
Speaker 1: as like a surprise, right, But actually it is. And

736
00:35:45,560 --> 00:35:47,120
Speaker 1: if you're looking at the numbers, and I think we

737
00:35:47,239 --> 00:35:49,759
Speaker 1: just haven't been trained to look at our health in

738
00:35:49,840 --> 00:35:53,120
Speaker 1: terms of numbers, like you'd measure your height growing up,

739
00:35:53,200 --> 00:35:55,319
Speaker 1: or you'd measure your weight growing up, but those are

740
00:35:55,360 --> 00:36:00,240
Speaker 1: such poor indicators of health in and of themselves without

741
00:36:00,280 --> 00:36:02,200
Speaker 1: looking at all of these other metrics that we're talking

742
00:36:02,239 --> 00:36:04,480
Speaker 1: about here today, whether it's your glucose levels, whether it's

743
00:36:04,480 --> 00:36:07,560
Speaker 1: your vitamin D levels, magnesium in se try, you mentioned

744
00:36:07,600 --> 00:36:10,560
Speaker 1: so many other vitamins and supplements. I just don't think

745
00:36:10,560 --> 00:36:13,680
Speaker 1: we're trained to know where to look and what to

746
00:36:13,760 --> 00:36:16,400
Speaker 1: look at, and therefore we're basing it on I feel

747
00:36:16,400 --> 00:36:19,279
Speaker 1: tired today, I feel and I think this is something

748
00:36:19,280 --> 00:36:21,200
Speaker 1: I want to mention as well, that the mind and

749
00:36:21,239 --> 00:36:24,000
Speaker 1: the body are so connected. But I think so often

750
00:36:24,080 --> 00:36:27,600
Speaker 1: our physical challenges we think are a mental challenge. So

751
00:36:27,640 --> 00:36:30,359
Speaker 1: we think we're tired because we have we're not focused enough,

752
00:36:30,440 --> 00:36:33,520
Speaker 1: or we're not excited enough, or we're not motivated enough.

753
00:36:33,560 --> 00:36:36,160
Speaker 1: We make the physical issue a mental issue, but it isn't.

754
00:36:36,200 --> 00:36:39,279
Speaker 1: It's purely a physical And I know that because I

755
00:36:39,320 --> 00:36:42,600
Speaker 1: feel so purposeful and love what I do, and I'm

756
00:36:42,680 --> 00:36:45,080
Speaker 1: so joyful about it, and I'm so excited about it.

757
00:36:45,200 --> 00:36:47,600
Speaker 1: So if my body's not working to the degree I

758
00:36:47,640 --> 00:36:50,080
Speaker 1: want it to, I'm very clear that you can have

759
00:36:50,200 --> 00:36:52,520
Speaker 1: all the mental stuff down, but if you're not taking

760
00:36:52,520 --> 00:36:55,839
Speaker 1: care of your body, it doesn't just you can push

761
00:36:55,840 --> 00:36:57,400
Speaker 1: it a bit further, but that's not going to get

762
00:36:57,440 --> 00:36:57,960
Speaker 1: you up the hill.

763
00:36:58,120 --> 00:37:02,200
Speaker 2: So you're absolutely right this. When your brain starts feeling it,

764
00:37:02,360 --> 00:37:05,200
Speaker 2: usually your body is in big trouble. That's when you

765
00:37:05,239 --> 00:37:07,879
Speaker 2: start feeling it. So, you know, I think your point

766
00:37:07,880 --> 00:37:11,439
Speaker 2: about the numbers is so it resonates with me because

767
00:37:11,480 --> 00:37:13,879
Speaker 2: that's what happened to me when I became sick. I

768
00:37:13,920 --> 00:37:17,440
Speaker 2: outsourced my numbers to my primary care doctor and my

769
00:37:17,840 --> 00:37:21,040
Speaker 2: you know, concierge medicine doctor, and they got my numbers back.

770
00:37:21,640 --> 00:37:23,479
Speaker 2: They looked at them, and you know, you get these

771
00:37:23,640 --> 00:37:26,040
Speaker 2: if you've ever seen your blood work sheet, like if

772
00:37:26,040 --> 00:37:28,440
Speaker 2: something is out of range, it turns red. Otherwise it's

773
00:37:28,440 --> 00:37:30,359
Speaker 2: all black. It's all like a bunch of numbers. Right,

774
00:37:31,000 --> 00:37:34,080
Speaker 2: And so because things were like barely in the red

775
00:37:34,440 --> 00:37:37,040
Speaker 2: and not moving, they decided not to even talk to

776
00:37:37,080 --> 00:37:40,680
Speaker 2: me about them. Right, But in reality, things were changing

777
00:37:40,719 --> 00:37:42,880
Speaker 2: for a long time and going in the wrong direction.

778
00:37:43,640 --> 00:37:46,839
Speaker 2: And that's because Western medicine can't really do anything about

779
00:37:46,840 --> 00:37:49,279
Speaker 2: that number until they can prescribe you a pill for it,

780
00:37:49,680 --> 00:37:52,239
Speaker 2: and that pill only comes when it is disease time.

781
00:37:52,920 --> 00:37:55,840
Speaker 2: That's the problem. And I also think people get overwhelmed

782
00:37:55,840 --> 00:37:59,080
Speaker 2: with the numbers because you know, most people, you don't

783
00:37:59,120 --> 00:38:01,760
Speaker 2: know what these numbers are mean. So what I really

784
00:38:01,760 --> 00:38:03,400
Speaker 2: try to do with my patients is give them like

785
00:38:03,600 --> 00:38:05,640
Speaker 2: ten numbers. These are the ten numbers you need to

786
00:38:05,680 --> 00:38:08,800
Speaker 2: watch and why. And I think that makes it a

787
00:38:08,800 --> 00:38:10,840
Speaker 2: lot easier for them. So I give them a spreadsheet,

788
00:38:10,880 --> 00:38:12,719
Speaker 2: I let them watch their own numbers. And I think

789
00:38:12,719 --> 00:38:14,680
Speaker 2: it's important for them to watch their own numbers rather

790
00:38:14,680 --> 00:38:17,520
Speaker 2: than outsource their health to their physician, because they need

791
00:38:17,520 --> 00:38:20,919
Speaker 2: to know what the optimal ranges, not just a disease range. Right,

792
00:38:21,320 --> 00:38:23,439
Speaker 2: So let me just give you one more real quick

793
00:38:23,480 --> 00:38:27,239
Speaker 2: on the glucose because it's a really important one. It's

794
00:38:27,239 --> 00:38:30,400
Speaker 2: a hemoglobin A one C and you probably heard of

795
00:38:30,400 --> 00:38:32,799
Speaker 2: this before too. It's a measure of your last three

796
00:38:32,840 --> 00:38:37,200
Speaker 2: months average of glucose and you're pre diabetic when this

797
00:38:37,280 --> 00:38:39,680
Speaker 2: number is five point seven and you're diabetic when it's

798
00:38:39,680 --> 00:38:43,400
Speaker 2: six point five or above. My number was five point

799
00:38:43,480 --> 00:38:46,440
Speaker 2: seven and he just put me on a medication. But

800
00:38:47,400 --> 00:38:50,600
Speaker 2: five years ago I had measured this with my doctor

801
00:38:50,640 --> 00:38:52,719
Speaker 2: and it had gone from four point seven to five

802
00:38:52,760 --> 00:38:55,120
Speaker 2: point zero to five point two to five point three

803
00:38:55,239 --> 00:38:57,560
Speaker 2: to five point four, and no one said anything to me,

804
00:38:57,840 --> 00:38:59,799
Speaker 2: you know, And I could have done something about it

805
00:38:59,800 --> 00:39:03,120
Speaker 2: back then before I had to. Now it's an emergency, right,

806
00:39:03,320 --> 00:39:05,760
Speaker 2: So I think that's another number of people should watch

807
00:39:06,120 --> 00:39:09,000
Speaker 2: nutrition wise. Is that hemoglobin a one cee number. And

808
00:39:09,040 --> 00:39:12,799
Speaker 2: I guarantee you if people call their doctors and ask

809
00:39:12,840 --> 00:39:15,560
Speaker 2: for their latest blood work result, it's on there, or

810
00:39:15,600 --> 00:39:16,840
Speaker 2: it should be. If it's not on there, you have

811
00:39:16,880 --> 00:39:19,000
Speaker 2: a bigger problem. But it should be on there and

812
00:39:19,040 --> 00:39:20,719
Speaker 2: you'll see kind of where you're at. You know.

813
00:39:21,320 --> 00:39:23,560
Speaker 1: This is fantastic doctor show. Thank you so much. All right,

814
00:39:23,560 --> 00:39:27,279
Speaker 1: I want to dive into let's do exercise next. You

815
00:39:27,400 --> 00:39:29,360
Speaker 1: brought that up. I want to dive into it. And

816
00:39:29,400 --> 00:39:31,000
Speaker 1: if I if there's any ever a time when you

817
00:39:31,040 --> 00:39:33,440
Speaker 1: want to go back or share something, feel free. This

818
00:39:33,480 --> 00:39:35,680
Speaker 1: is all about giving the most value to everyone who's

819
00:39:35,680 --> 00:39:39,840
Speaker 1: listening watching. When we talk about exercise, I think everyone's

820
00:39:39,920 --> 00:39:42,160
Speaker 1: kind of always known they need to exercise. One of

821
00:39:42,160 --> 00:39:44,000
Speaker 1: the things I love. Before we start talking about the

822
00:39:44,040 --> 00:39:46,839
Speaker 1: technicality of it, you talk a lot about the need

823
00:39:46,920 --> 00:39:52,520
Speaker 1: for social exercising, which I love that because recently I've

824
00:39:52,560 --> 00:39:55,680
Speaker 1: been playing so much pickleball with friends. I don't know

825
00:39:55,719 --> 00:39:57,759
Speaker 1: if you I got to play pick a ball with you,

826
00:39:58,960 --> 00:40:01,560
Speaker 1: and it's just it. It's like I have played at

827
00:40:01,560 --> 00:40:04,480
Speaker 1: this point. Today I don't I'm not playing today. I

828
00:40:04,560 --> 00:40:08,880
Speaker 1: played the last five days ROW every day. I probably

829
00:40:08,880 --> 00:40:11,640
Speaker 1: played for an average of two hours a day on average,

830
00:40:11,640 --> 00:40:15,239
Speaker 1: some days with three, some days one. And it is

831
00:40:15,360 --> 00:40:19,360
Speaker 1: such an easy workout because you're just running around, you're swaying,

832
00:40:19,360 --> 00:40:22,080
Speaker 1: you're having a good time with friends, you're outdoors. And

833
00:40:22,800 --> 00:40:26,080
Speaker 1: I've made it a priority in my life that all

834
00:40:26,120 --> 00:40:28,840
Speaker 1: of my friendships this year, we're gonna do something active together.

835
00:40:29,120 --> 00:40:31,880
Speaker 1: So instead of getting together and sitting down and eating dinner,

836
00:40:32,360 --> 00:40:34,279
Speaker 1: even though I love doing that, we're actually going to

837
00:40:34,320 --> 00:40:35,719
Speaker 1: go on a hike instead, or we're going to go

838
00:40:35,719 --> 00:40:37,919
Speaker 1: on a walk. And if I don't feel like going

839
00:40:37,920 --> 00:40:39,919
Speaker 1: on a hike or a walk, then at least we're

840
00:40:39,960 --> 00:40:42,960
Speaker 1: just gonna do something active, whether it be an escape room.

841
00:40:43,000 --> 00:40:45,400
Speaker 1: So that we're moving around, or if it is that

842
00:40:45,560 --> 00:40:47,680
Speaker 1: I have enough energy to play pickleball, we're doing that.

843
00:40:47,920 --> 00:40:50,319
Speaker 1: The idea is, how can every friendship be based on

844
00:40:50,360 --> 00:40:54,040
Speaker 1: fitness that is also fun, rather than friendship which is

845
00:40:54,080 --> 00:40:56,760
Speaker 1: based on us sitting on a couch watching a movie together,

846
00:40:56,760 --> 00:40:58,640
Speaker 1: which by the way, I still do as well, but

847
00:40:58,719 --> 00:41:00,520
Speaker 1: that can't be the primary way to hang out.

848
00:41:00,960 --> 00:41:03,960
Speaker 2: Such an incredibly good point. And I just spent the

849
00:41:04,000 --> 00:41:07,040
Speaker 2: last week in Ohi with some of my friends and

850
00:41:07,320 --> 00:41:10,400
Speaker 2: literally like we would not sit down until we all

851
00:41:10,480 --> 00:41:13,200
Speaker 2: hit ten thousand steps. Yeah, you know, for the day.

852
00:41:13,239 --> 00:41:15,880
Speaker 2: And pickleball was part of it, hiking was part of it.

853
00:41:16,400 --> 00:41:18,880
Speaker 2: And you know, the old adage is so true. You

854
00:41:18,960 --> 00:41:21,959
Speaker 2: become the average of the eight people you surround yourself with, right,

855
00:41:22,280 --> 00:41:24,640
Speaker 2: And so if the eight people you're friends with, like

856
00:41:24,760 --> 00:41:28,040
Speaker 2: my community of friends, we work out together, that is

857
00:41:28,080 --> 00:41:31,120
Speaker 2: our social activity and it's so much fun. We find

858
00:41:31,160 --> 00:41:33,000
Speaker 2: different things to do. You know, we're lucky we live

859
00:41:33,000 --> 00:41:35,919
Speaker 2: in the hills and we can hike together, we can

860
00:41:36,200 --> 00:41:40,240
Speaker 2: go to these really fun gyms together. But it makes

861
00:41:40,520 --> 00:41:44,240
Speaker 2: exercise not exercise. I think what happens and why people

862
00:41:44,239 --> 00:41:47,680
Speaker 2: don't get enough exercise is because exercise is literally like

863
00:41:48,239 --> 00:41:52,080
Speaker 2: going to the gym by yourself, and it's not inspiring

864
00:41:52,360 --> 00:41:53,640
Speaker 2: a lot of times when you go to the gym

865
00:41:53,640 --> 00:41:55,200
Speaker 2: if you don't especially if you don't have a trainer.

866
00:41:55,320 --> 00:41:59,440
Speaker 2: You know, and social exercise for me was the cure

867
00:42:00,120 --> 00:42:01,520
Speaker 2: getting enough movement in my day.

868
00:42:02,080 --> 00:42:04,759
Speaker 1: Absolutely, yeah, it's huge, And tell us about let's talk

869
00:42:04,800 --> 00:42:08,120
Speaker 1: about what type of movement is needed, because I think again,

870
00:42:08,280 --> 00:42:12,319
Speaker 1: we have so many preconceived notions. Exercise in someone's head

871
00:42:12,360 --> 00:42:15,360
Speaker 1: could be like weightlifting, that's what it looks like. Exercise

872
00:42:15,400 --> 00:42:18,800
Speaker 1: could be doing a high intensity workout at a gym.

873
00:42:19,080 --> 00:42:23,160
Speaker 1: Exercise could mean a sport. What movement do we actually

874
00:42:23,239 --> 00:42:26,600
Speaker 1: need to genuinely be healthy in a real way, because

875
00:42:26,880 --> 00:42:28,960
Speaker 1: you could be doing any or none of these things

876
00:42:29,400 --> 00:42:32,000
Speaker 1: and you could or could not be healthy. So what

877
00:42:32,120 --> 00:42:33,600
Speaker 1: is that? What do we actually need? What do our

878
00:42:33,640 --> 00:42:34,680
Speaker 1: bodies need?

879
00:42:35,080 --> 00:42:38,160
Speaker 2: I love this question because it's counterintuitive. Okay, So people

880
00:42:38,160 --> 00:42:39,560
Speaker 2: are always like, what do I need to do? Go

881
00:42:39,600 --> 00:42:42,440
Speaker 2: to the gym? How many sets and reps and minutes

882
00:42:42,440 --> 00:42:44,600
Speaker 2: on the treadmonk do I need? And I tell them, wait,

883
00:42:45,120 --> 00:42:48,840
Speaker 2: once again, preto principle, all you have to do is

884
00:42:48,960 --> 00:42:52,640
Speaker 2: move all day long. So sedentary behavior, which means sitting

885
00:42:52,680 --> 00:42:54,719
Speaker 2: for more than an hour at a time, for eight

886
00:42:54,760 --> 00:42:59,279
Speaker 2: hours a day, is literally what's killing most of us

887
00:42:59,360 --> 00:43:02,359
Speaker 2: right now. So what happens is most people have an

888
00:43:02,400 --> 00:43:04,560
Speaker 2: eight hour job. Right out of that eight hour job,

889
00:43:04,600 --> 00:43:06,840
Speaker 2: they'll sit for two hours, maybe get up to go

890
00:43:06,880 --> 00:43:09,480
Speaker 2: to the bathroom, sit down for two or three hours, again,

891
00:43:10,000 --> 00:43:13,440
Speaker 2: have lunch where they're sitting. So just sitting for long

892
00:43:13,480 --> 00:43:17,960
Speaker 2: periods of time increases your rate of mortality exponentially. So

893
00:43:18,000 --> 00:43:20,680
Speaker 2: for every ten percent additional time you spend sitting, you

894
00:43:20,680 --> 00:43:24,319
Speaker 2: have an increase of ten percent and your all cause mortality.

895
00:43:24,360 --> 00:43:26,640
Speaker 2: And it's like lineara say that again. Yeah, for every

896
00:43:26,640 --> 00:43:30,560
Speaker 2: ten percent of time that you spend sitting over a baseline,

897
00:43:30,640 --> 00:43:33,279
Speaker 2: you have a ten percent increase in all cause mortality.

898
00:43:33,560 --> 00:43:39,040
Speaker 2: Big studies. Yeah, it's crazy how much sitting just moving

899
00:43:39,520 --> 00:43:42,560
Speaker 2: changes the entire equation. So once you go from being

900
00:43:42,640 --> 00:43:47,120
Speaker 2: sedentary to not sedentary, your rate of death from heart attacks,

901
00:43:47,160 --> 00:43:53,480
Speaker 2: from Alzheimer's and dementia, from stroke, from anything goes down exponentially.

902
00:43:53,600 --> 00:43:57,280
Speaker 2: So what I tell people is, no matter what, every

903
00:43:57,360 --> 00:43:59,600
Speaker 2: forty five minutes, you can take an exercise snack. And

904
00:43:59,640 --> 00:44:02,200
Speaker 2: this has been proven in research as well, every forty

905
00:44:02,200 --> 00:44:05,879
Speaker 2: five minutes, spend ten minutes getting up and walking around

906
00:44:05,920 --> 00:44:09,000
Speaker 2: a little bit. And if you do that, you've broken

907
00:44:09,080 --> 00:44:13,279
Speaker 2: the cycle of sedentary behavior completely. So what I do

908
00:44:13,480 --> 00:44:15,680
Speaker 2: is I have my patients buy like a little egg timer,

909
00:44:16,040 --> 00:44:17,799
Speaker 2: like a little metal it looks like an egg and

910
00:44:17,840 --> 00:44:19,799
Speaker 2: we just set it to forty five, put it down,

911
00:44:19,840 --> 00:44:22,840
Speaker 2: and when it rings, you get up, walk around and

912
00:44:22,880 --> 00:44:25,200
Speaker 2: guess what, that's the same amount of time needed to

913
00:44:25,320 --> 00:44:28,040
Speaker 2: break the strain in your eyes, to break the stress

914
00:44:28,120 --> 00:44:30,600
Speaker 2: cycle as well. So it's a really good idea to

915
00:44:30,640 --> 00:44:33,399
Speaker 2: take these exercise snacks when you're at home. I'm sorry

916
00:44:33,400 --> 00:44:35,680
Speaker 2: when you're at work, but then also when you're at home,

917
00:44:35,719 --> 00:44:38,600
Speaker 2: people sit down and watch TV for two hours, so

918
00:44:38,640 --> 00:44:42,640
Speaker 2: it happens again. So that's step one is don't be sedentary.

919
00:44:42,680 --> 00:44:45,680
Speaker 2: Even athletes. There's so many athletes that are sedentary during

920
00:44:45,680 --> 00:44:49,320
Speaker 2: the day like or during the evening that they're affected

921
00:44:49,320 --> 00:44:51,959
Speaker 2: by this as well. So focus on that first, don't

922
00:44:51,960 --> 00:44:55,359
Speaker 2: be sedentary. Then step two on exercise is now what

923
00:44:55,480 --> 00:44:58,360
Speaker 2: kind of activity can we put in to really start

924
00:44:58,600 --> 00:45:01,680
Speaker 2: like moving the needle with how exercise can improve your

925
00:45:01,680 --> 00:45:03,960
Speaker 2: longevity and health span. So do you want to talk

926
00:45:03,960 --> 00:45:04,759
Speaker 2: about that a little bit too.

927
00:45:04,840 --> 00:45:07,319
Speaker 1: Yeah, before you dive into that, there's something that I'm

928
00:45:07,320 --> 00:45:09,120
Speaker 1: really glad to hear of that, because one thing I've

929
00:45:09,120 --> 00:45:12,000
Speaker 1: been recommending to a lot of my corporate clients is

930
00:45:12,239 --> 00:45:16,960
Speaker 1: I don't know who invented thirty minute and sixty minute meetings.

931
00:45:17,200 --> 00:45:19,600
Speaker 1: I just don't know where that came from. We just

932
00:45:19,760 --> 00:45:22,719
Speaker 1: invent these things where they have to be that long.

933
00:45:22,760 --> 00:45:24,480
Speaker 1: And I've started saying to so many of my clients

934
00:45:24,480 --> 00:45:26,960
Speaker 1: who are living like, I don't live a meeting to

935
00:45:27,000 --> 00:45:29,760
Speaker 1: meeting life anymore. So I get a lot of movement.

936
00:45:29,760 --> 00:45:31,680
Speaker 1: I'll stand up, I'll walk over there, I walk back,

937
00:45:31,719 --> 00:45:33,920
Speaker 1: I'll walk next door, I'll jump in a car, we'll

938
00:45:33,960 --> 00:45:36,200
Speaker 1: walk to the meeting. So I thankfully have a lot

939
00:45:36,200 --> 00:45:38,120
Speaker 1: of movement in my day. But when I used to

940
00:45:38,160 --> 00:45:40,760
Speaker 1: work in the corporate world, I used to always tell everyone,

941
00:45:40,880 --> 00:45:43,000
Speaker 1: have a fifty five minute meeting, or have a twenty

942
00:45:43,000 --> 00:45:45,680
Speaker 1: five minute meeting. That then gives you an extra five

943
00:45:45,719 --> 00:45:50,040
Speaker 1: minutes to stand up, to walk, to get hydrated, to

944
00:45:50,160 --> 00:45:52,839
Speaker 1: look out of a window well maybe get some fresh air,

945
00:45:53,280 --> 00:45:55,120
Speaker 1: and then to look out into the distance so that

946
00:45:55,160 --> 00:45:58,640
Speaker 1: you're not constantly shortsighted. I feel today We're constantly looking

947
00:45:58,680 --> 00:46:01,359
Speaker 1: at our phone, at our laptop, an iPad, and we're

948
00:46:01,360 --> 00:46:04,200
Speaker 1: becoming more and more shortsighted. And that's why it kind

949
00:46:04,200 --> 00:46:06,320
Speaker 1: of feels like our mind can feel a bit crowded

950
00:46:06,320 --> 00:46:09,520
Speaker 1: and clouded. And to me, just going outside and looking

951
00:46:09,600 --> 00:46:12,720
Speaker 1: out into the distance, maybe spotting a bird, a cloud,

952
00:46:13,080 --> 00:46:15,799
Speaker 1: a distant building, it just opens up the mind a

953
00:46:15,800 --> 00:46:18,880
Speaker 1: little bit. And I feel like, just shifting it from

954
00:46:19,200 --> 00:46:21,880
Speaker 1: having five minutes off every hour, which isn't going to

955
00:46:21,960 --> 00:46:24,640
Speaker 1: negatively impact a meeting, You're not going to achieve anything

956
00:46:24,640 --> 00:46:26,839
Speaker 1: more in that extra five minutes. And same with if

957
00:46:26,880 --> 00:46:28,919
Speaker 1: you took fifteen minutes off a meeting. Maybe if meeting

958
00:46:28,920 --> 00:46:32,440
Speaker 1: shifted to being forty five not an hour, I think

959
00:46:32,480 --> 00:46:34,720
Speaker 1: you'd achieve so much more in the meeting too, because

960
00:46:34,760 --> 00:46:37,400
Speaker 1: now you have less time. And so I just think

961
00:46:37,440 --> 00:46:39,120
Speaker 1: there's so much there and I just want to give

962
00:46:39,120 --> 00:46:41,440
Speaker 1: people more value on that that it's so easy and

963
00:46:41,480 --> 00:46:44,440
Speaker 1: practical to implement some of this, and a lot of

964
00:46:44,480 --> 00:46:47,640
Speaker 1: it's just breaking these old rules that have just lasted

965
00:46:47,680 --> 00:46:48,560
Speaker 1: for far too long.

966
00:46:48,800 --> 00:46:51,239
Speaker 2: Yeah, so true. And you must have talked to Google

967
00:46:51,280 --> 00:46:53,680
Speaker 2: about this, because on Google Calendar you can program twenty

968
00:46:53,680 --> 00:46:56,439
Speaker 2: five minute meetings. Do you know that? Or I don't know, yeah,

969
00:46:56,480 --> 00:46:59,600
Speaker 2: or fifty five minute meetings, so every meeting is automatically

970
00:46:59,719 --> 00:47:01,400
Speaker 2: like short by five or ten minutes.

971
00:47:01,440 --> 00:47:02,160
Speaker 1: Oh, I didn't know that.

972
00:47:02,239 --> 00:47:04,080
Speaker 2: Yeah. And then what I tell people do too is

973
00:47:04,360 --> 00:47:06,880
Speaker 2: switch from a regular Zoom account to the Freezom account

974
00:47:06,880 --> 00:47:10,200
Speaker 2: because it kicks you off in forty minutes. That's not

975
00:47:10,480 --> 00:47:12,680
Speaker 2: it's just like, sorry, guys, I gotta go. I'm running

976
00:47:12,680 --> 00:47:13,279
Speaker 2: out of time here.

977
00:47:13,400 --> 00:47:16,080
Speaker 1: Yeah, you might look cheap, but you save your health.

978
00:47:16,239 --> 00:47:19,120
Speaker 2: Yeah. But on that one more double click on that

979
00:47:19,160 --> 00:47:20,879
Speaker 2: point too, is that if you do have a life,

980
00:47:20,920 --> 00:47:22,440
Speaker 2: we have to spend a lot of time at your

981
00:47:22,480 --> 00:47:26,640
Speaker 2: desk on the computer on meetings. Really consider getting a

982
00:47:26,760 --> 00:47:29,319
Speaker 2: treadmill desk or a walking desk. That's been a game

983
00:47:29,400 --> 00:47:32,160
Speaker 2: changer for me too, Like I'll get twenty five thirty

984
00:47:32,200 --> 00:47:34,799
Speaker 2: thousand steps in after three hours of meetings. You know,

985
00:47:34,880 --> 00:47:37,240
Speaker 2: it's pretty pretty incredible amount of steps.

986
00:47:37,320 --> 00:47:39,920
Speaker 1: Yeah, that's amazing, all right, sor right, So go to

987
00:47:39,960 --> 00:47:41,040
Speaker 1: the number two on the X.

988
00:47:41,120 --> 00:47:43,759
Speaker 2: Okay, so number two. I always think the most important

989
00:47:44,200 --> 00:47:46,520
Speaker 2: thing that you can first start doing in an exercise

990
00:47:46,560 --> 00:47:49,240
Speaker 2: routine is strength training, especially after the age of forty

991
00:47:49,680 --> 00:47:52,560
Speaker 2: muscle breakdown is a root of all physical problems and

992
00:47:52,560 --> 00:47:56,120
Speaker 2: frailty as we age, and so really getting into a

993
00:47:56,160 --> 00:47:59,400
Speaker 2: good strength training routine is key. And then secondly, you

994
00:47:59,440 --> 00:48:02,680
Speaker 2: want to work on your cardio right, and cardio really

995
00:48:02,760 --> 00:48:05,440
Speaker 2: and you think about it in two prongs. There's anaerobic

996
00:48:05,480 --> 00:48:10,720
Speaker 2: and aerobic, and anaerobic is basically, you know, working really hard,

997
00:48:11,080 --> 00:48:13,160
Speaker 2: and then you have the aerobic where you're not working

998
00:48:13,239 --> 00:48:16,359
Speaker 2: as hard and you're utilizing oxygen to make energy. So

999
00:48:16,480 --> 00:48:19,319
Speaker 2: the way you do your anaerobic I like using hit exercises.

1000
00:48:19,360 --> 00:48:23,160
Speaker 2: There's anaerobic training protocols I guess sports right exactly where

1001
00:48:23,200 --> 00:48:25,200
Speaker 2: you're working really hard. You don't have to do a

1002
00:48:25,239 --> 00:48:27,000
Speaker 2: lot of that every week, but you do need to

1003
00:48:27,000 --> 00:48:29,680
Speaker 2: get some of that in every week. And then I

1004
00:48:29,719 --> 00:48:34,800
Speaker 2: really like what Peter Atia says about Zone two aerobic exercise,

1005
00:48:34,840 --> 00:48:36,840
Speaker 2: I getting thirty to forty five minutes a day and

1006
00:48:36,840 --> 00:48:40,120
Speaker 2: to start every other day or so. I think that's important.

1007
00:48:40,120 --> 00:48:41,799
Speaker 2: But look, it's so hard for people to fit all

1008
00:48:41,840 --> 00:48:43,960
Speaker 2: this into their lives, right, so you got to make

1009
00:48:44,000 --> 00:48:46,680
Speaker 2: it as easy as possible. So there's like these seven

1010
00:48:46,719 --> 00:48:49,040
Speaker 2: minute hit routine apps that you can do, which are

1011
00:48:49,080 --> 00:48:51,960
Speaker 2: fantastic getting a set of barbells and putting them in

1012
00:48:52,040 --> 00:48:55,520
Speaker 2: your closet or your bedroom, so every time you go there,

1013
00:48:55,600 --> 00:48:59,040
Speaker 2: you do fifteen twenty, like you know, Arnold presses or

1014
00:48:59,080 --> 00:49:02,200
Speaker 2: something that, as long as it's consistent and done on

1015
00:49:02,239 --> 00:49:04,560
Speaker 2: a daily basis for busy people, is going to be

1016
00:49:04,560 --> 00:49:07,080
Speaker 2: extremely helpful. I think a lot of people think like

1017
00:49:07,480 --> 00:49:09,359
Speaker 2: it's either go to the gym for an hour three

1018
00:49:09,360 --> 00:49:12,720
Speaker 2: to four days a week or just give up completely. Yeah,

1019
00:49:13,000 --> 00:49:14,919
Speaker 2: and nothing can be part of that from the truth, right.

1020
00:49:14,880 --> 00:49:17,800
Speaker 1: Yeah, And you're saying literally, having something at your office desk,

1021
00:49:17,920 --> 00:49:21,600
Speaker 1: having something in your bedroom, just that little bit of

1022
00:49:22,160 --> 00:49:25,319
Speaker 1: addition to your already busy life is going to make

1023
00:49:25,320 --> 00:49:27,879
Speaker 1: a difference. And we need to stop having this glorified

1024
00:49:27,960 --> 00:49:30,400
Speaker 1: view of going to the gym and having the perfect

1025
00:49:30,440 --> 00:49:33,040
Speaker 1: workout routine. Right, how do we get how do we get?

1026
00:49:33,080 --> 00:49:35,359
Speaker 1: How have you found people get rid of that perfectionist

1027
00:49:35,400 --> 00:49:37,840
Speaker 1: mentality when it comes to health, because I feel like

1028
00:49:37,880 --> 00:49:39,000
Speaker 1: we also have it with food.

1029
00:49:39,080 --> 00:49:39,480
Speaker 2: We have it.

1030
00:49:39,760 --> 00:49:42,239
Speaker 1: We talked about nutrition. We have it with exercise, where

1031
00:49:42,280 --> 00:49:44,480
Speaker 1: it's like I'm going to eat really healthy or I'm

1032
00:49:44,480 --> 00:49:46,560
Speaker 1: gonna eat really bad, Like if I had a pizza

1033
00:49:46,560 --> 00:49:47,880
Speaker 1: too many days in a row. I might as well

1034
00:49:47,920 --> 00:49:50,880
Speaker 1: just carry on eating pizza, because, oh, it's not going

1035
00:49:50,920 --> 00:49:53,240
Speaker 1: to matter that I had vegetables for one day, although

1036
00:49:53,239 --> 00:49:56,000
Speaker 1: you would argue it does matter and that one day

1037
00:49:56,000 --> 00:49:58,880
Speaker 1: of breaking the cycle is probably useful. How have you

1038
00:49:58,960 --> 00:50:02,000
Speaker 1: worked with clients on that mental aspect of it, because

1039
00:50:02,000 --> 00:50:04,279
Speaker 1: that's obviously what I focus on in my work so much.

1040
00:50:04,520 --> 00:50:06,000
Speaker 1: I'd love to hear about it from yours.

1041
00:50:06,080 --> 00:50:09,080
Speaker 2: Yeah, you knows. There's a lot of science around habit

1042
00:50:09,120 --> 00:50:12,279
Speaker 2: building and routine building. Atomic Habits is a great book

1043
00:50:12,320 --> 00:50:14,640
Speaker 2: that I read. There's a couple others that I really like.

1044
00:50:14,719 --> 00:50:18,160
Speaker 2: It is this kind of like this reward and cycle

1045
00:50:18,200 --> 00:50:21,360
Speaker 2: that you reward yourself over. You have to consistently reward

1046
00:50:21,440 --> 00:50:23,600
Speaker 2: yourself on a daily basis for doing the right things

1047
00:50:23,960 --> 00:50:26,720
Speaker 2: and then not punish yourself for doing the wrong things.

1048
00:50:26,760 --> 00:50:29,759
Speaker 2: And so I think there's a lot of psychology around that.

1049
00:50:29,920 --> 00:50:32,960
Speaker 2: It's it's honestly, it's really hard. I mean, we find

1050
00:50:33,000 --> 00:50:36,600
Speaker 2: it hard for ourselves too, right, But I really believe

1051
00:50:36,640 --> 00:50:38,960
Speaker 2: in having a positive attitude about it. I think if

1052
00:50:39,000 --> 00:50:41,279
Speaker 2: you come at it with positivity and say, you know what,

1053
00:50:41,719 --> 00:50:43,880
Speaker 2: it's fine, I messed up, but I'm going to do it.

1054
00:50:44,200 --> 00:50:47,400
Speaker 2: You're just positive about it. That in itself is a

1055
00:50:47,440 --> 00:50:52,319
Speaker 2: psychological barrier broken into starting today as the first day

1056
00:50:52,360 --> 00:50:54,160
Speaker 2: of your life to start building new habits again.

1057
00:50:54,360 --> 00:50:58,200
Speaker 1: Absolutely right, absolutely, yeah, it's I think I can't remember

1058
00:50:58,200 --> 00:50:59,919
Speaker 1: who said it, but I've had the Rock say plenty

1059
00:51:00,080 --> 00:51:03,640
Speaker 1: of times. He's like, it's either one day or day one, right,

1060
00:51:03,760 --> 00:51:06,120
Speaker 1: And he always quote that right as the mindset like

1061
00:51:06,160 --> 00:51:08,600
Speaker 1: it's either one day we'll get through it, one day,

1062
00:51:08,640 --> 00:51:10,920
Speaker 1: I'll do it one day, or it's like, no, today's

1063
00:51:11,000 --> 00:51:12,920
Speaker 1: day one. This is the day that I'm going to

1064
00:51:12,960 --> 00:51:15,040
Speaker 1: solve it and start it. And I think that's that

1065
00:51:15,120 --> 00:51:16,360
Speaker 1: positive mindset you're speaking.

1066
00:51:16,520 --> 00:51:17,400
Speaker 2: Yeah, exactly.

1067
00:51:18,000 --> 00:51:19,759
Speaker 1: Was there a point through an exercise that you wanted

1068
00:51:19,800 --> 00:51:22,080
Speaker 1: to make? I'm sure there's a point seven, but yeah,

1069
00:51:22,239 --> 00:51:23,799
Speaker 1: is there another one you wanted to kind of.

1070
00:51:23,880 --> 00:51:27,600
Speaker 2: We should probably stop there on exercises, There's absolutely more

1071
00:51:27,640 --> 00:51:30,719
Speaker 2: you can do as you get older. You know your

1072
00:51:30,719 --> 00:51:34,160
Speaker 2: audience spans all ages and everyone. As you get older,

1073
00:51:34,239 --> 00:51:36,879
Speaker 2: you really want to look at stability and balance. So

1074
00:51:36,960 --> 00:51:39,759
Speaker 2: I try to do stability and balance exercises on a

1075
00:51:39,840 --> 00:51:42,800
Speaker 2: daily basis as well, things like standing on one foot

1076
00:51:43,120 --> 00:51:45,200
Speaker 2: believe it or not. Yeah, just things like that. As

1077
00:51:45,200 --> 00:51:47,960
Speaker 2: we get older, we lose that and if you're not

1078
00:51:48,040 --> 00:51:50,520
Speaker 2: training it, especially after the age of fifty, you're going

1079
00:51:50,600 --> 00:51:52,760
Speaker 2: to keep losing it. And then the number one killer

1080
00:51:53,280 --> 00:51:57,600
Speaker 2: of older people is becoming frail falling because they lose

1081
00:51:57,640 --> 00:52:00,440
Speaker 2: their balance, and breaking a hip or a bone usually

1082
00:52:00,480 --> 00:52:03,720
Speaker 2: takes out most older people, and so you can avoid

1083
00:52:03,840 --> 00:52:06,720
Speaker 2: that by incorporating some stability balanced routines in your life.

1084
00:52:06,800 --> 00:52:08,719
Speaker 1: I really appreciate you also looking at it from the

1085
00:52:08,719 --> 00:52:13,040
Speaker 1: perspective of, like, let's stop there, because I think so

1086
00:52:13,200 --> 00:52:16,319
Speaker 1: often people listen to podcasts or read books and there's

1087
00:52:16,360 --> 00:52:19,840
Speaker 1: just so much information and then that makes us go,

1088
00:52:19,880 --> 00:52:21,239
Speaker 1: all right, I don't know what it's start. And so

1089
00:52:21,320 --> 00:52:22,799
Speaker 1: I love the fact that you're like, well, wait a minute,

1090
00:52:22,840 --> 00:52:24,799
Speaker 1: let's just this is step one, this is stage two.

1091
00:52:24,840 --> 00:52:29,760
Speaker 1: I love that very curriculum, systematic based approach to monstering

1092
00:52:29,760 --> 00:52:32,799
Speaker 1: our health rather than starting on point number seven and

1093
00:52:32,840 --> 00:52:34,000
Speaker 1: then figuring it out.

1094
00:52:34,080 --> 00:52:36,000
Speaker 2: So and like what I do with my patients is

1095
00:52:36,000 --> 00:52:39,080
Speaker 2: like we're having this conversation about everything, but I'll only

1096
00:52:39,120 --> 00:52:41,920
Speaker 2: give them one thing to do right, and like we'll

1097
00:52:42,000 --> 00:52:44,040
Speaker 2: change two or three things, and then you come back

1098
00:52:44,080 --> 00:52:46,160
Speaker 2: and we'll do the next thing, and then the next thing.

1099
00:52:46,280 --> 00:52:48,320
Speaker 2: So let's not worry about how much protein you have

1100
00:52:48,400 --> 00:52:50,880
Speaker 2: in your diet until you clean out your pantry and

1101
00:52:50,880 --> 00:52:53,080
Speaker 2: get rid of all the crap in your pantry. Right,

1102
00:52:53,239 --> 00:52:55,799
Speaker 2: let's do that first, and then let's talk again next week.

1103
00:52:55,840 --> 00:52:57,640
Speaker 2: And so we take it at a step wise approach.

1104
00:52:57,680 --> 00:52:59,759
Speaker 2: But if whoever's listening to this, you know, if you're

1105
00:52:59,760 --> 00:53:02,080
Speaker 2: taking notes, don't try to implement all of it at

1106
00:53:02,080 --> 00:53:03,879
Speaker 2: the same time. Overwhelmed and quit.

1107
00:53:04,200 --> 00:53:08,960
Speaker 1: Yes, absolutely, absolutely, all right, let's talk about sleep. So

1108
00:53:09,200 --> 00:53:12,080
Speaker 1: I've generally been a good sleep of my whole life

1109
00:53:12,160 --> 00:53:16,200
Speaker 1: and very grateful for that. By measuring, I was going

1110
00:53:16,239 --> 00:53:19,880
Speaker 1: to say, by measuring, not by how I feel. By measuring,

1111
00:53:19,920 --> 00:53:21,799
Speaker 1: I wanted to talk about an experience that I had

1112
00:53:21,800 --> 00:53:24,120
Speaker 1: that was bad, which was surprising for me. So I

1113
00:53:24,160 --> 00:53:26,200
Speaker 1: was wearing the or ring for a long time measuring

1114
00:53:26,239 --> 00:53:29,040
Speaker 1: my sleep, and I was scoring really well. And then

1115
00:53:29,120 --> 00:53:33,440
Speaker 1: during the pandemic, we moved home and we were renting

1116
00:53:33,440 --> 00:53:40,319
Speaker 1: a place that was really disruptive at night. We'd get

1117
00:53:40,360 --> 00:53:44,239
Speaker 1: real animals in the floorboards, in the walls. There was

1118
00:53:44,320 --> 00:53:49,560
Speaker 1: lots of noises outside I often because of where we were,

1119
00:53:49,600 --> 00:53:51,799
Speaker 1: and there were certain things about it that I was

1120
00:53:51,840 --> 00:53:53,920
Speaker 1: worried that what if someone broke in, and you know,

1121
00:53:53,920 --> 00:53:56,359
Speaker 1: there were these other anxieties that I had around it.

1122
00:53:56,760 --> 00:53:58,680
Speaker 1: And it was the first time in my life that

1123
00:53:58,800 --> 00:54:02,719
Speaker 1: I think I consecuted had one and a half years

1124
00:54:02,719 --> 00:54:05,520
Speaker 1: of bad sleep during the pandemic. And it was really

1125
00:54:05,520 --> 00:54:08,120
Speaker 1: interesting because I was doing my supplements, I was eating right,

1126
00:54:08,480 --> 00:54:12,160
Speaker 1: I've always meditated, I was doing everything, and just this

1127
00:54:12,440 --> 00:54:16,560
Speaker 1: one undercurrent meant I was fatigued, I was exhausted, I

1128
00:54:16,600 --> 00:54:19,280
Speaker 1: was irritable, like it was. So it was so intense

1129
00:54:19,360 --> 00:54:22,480
Speaker 1: because I just wasn't sleeping deeply and I'd often wake

1130
00:54:22,560 --> 00:54:24,960
Speaker 1: up multiple times per night and that wasn't normal for me.

1131
00:54:25,640 --> 00:54:27,719
Speaker 1: And I also was running the ORB ring at that time,

1132
00:54:27,760 --> 00:54:30,240
Speaker 1: and it was my sleep score was just not great.

1133
00:54:30,920 --> 00:54:32,680
Speaker 1: And that was actually what forced me to move to

1134
00:54:32,719 --> 00:54:35,080
Speaker 1: this place and get this home because I was just

1135
00:54:35,120 --> 00:54:37,239
Speaker 1: like I was, I was saying, rather, I was like,

1136
00:54:37,280 --> 00:54:40,200
Speaker 1: I need to leave, like it was that bad. And

1137
00:54:40,239 --> 00:54:41,640
Speaker 1: so I know what it feels like to have good

1138
00:54:41,640 --> 00:54:45,080
Speaker 1: sleep and bad sleep. And I think that sleep is

1139
00:54:45,120 --> 00:54:47,720
Speaker 1: one of those areas of our health that we underestimate

1140
00:54:48,000 --> 00:54:50,000
Speaker 1: in terms of how great it can be. But I

1141
00:54:50,040 --> 00:54:52,960
Speaker 1: think so many of us struggle would sleep, whether it

1142
00:54:53,040 --> 00:54:57,520
Speaker 1: be anxiety, whether it be insomnia, whether it be stress.

1143
00:54:58,080 --> 00:55:01,000
Speaker 1: And so I want to start off by talking about

1144
00:55:01,400 --> 00:55:05,480
Speaker 1: tracking your sleep and improving the environment that we sleep in,

1145
00:55:05,640 --> 00:55:08,359
Speaker 1: at least as a starting point. But I do want

1146
00:55:08,400 --> 00:55:10,399
Speaker 1: to get to two and three with you today on

1147
00:55:10,480 --> 00:55:12,960
Speaker 1: your list, because I do think there are people who

1148
00:55:13,000 --> 00:55:14,959
Speaker 1: are trying to do all that stuff, but there's still

1149
00:55:15,000 --> 00:55:17,440
Speaker 1: something not clicking. And I'm sure you've experienced this a

1150
00:55:17,480 --> 00:55:20,080
Speaker 1: million times in clients. So let's start I step one

1151
00:55:20,120 --> 00:55:21,480
Speaker 1: and then see where we go from there.

1152
00:55:21,640 --> 00:55:25,360
Speaker 2: Right, So, I agree with you like tracking is a

1153
00:55:25,400 --> 00:55:27,839
Speaker 2: game changer. But I can also tell you that I've

1154
00:55:27,840 --> 00:55:31,200
Speaker 2: had a lot of patients that get super anxious tracking

1155
00:55:31,280 --> 00:55:33,960
Speaker 2: and they live and die by those numbers. Right, So,

1156
00:55:34,080 --> 00:55:37,560
Speaker 2: if you're one of those people that the over tracking

1157
00:55:37,600 --> 00:55:39,920
Speaker 2: of sleep kind of changes your day and changes your

1158
00:55:39,960 --> 00:55:42,879
Speaker 2: perspective on your day, only use tracking for a very

1159
00:55:42,880 --> 00:55:45,239
Speaker 2: specified amount of time. Use it for when you are

1160
00:55:45,560 --> 00:55:49,960
Speaker 2: very mindfully changing your sleep habits and your routines, and

1161
00:55:50,000 --> 00:55:52,160
Speaker 2: then stop worring it once you got your sleep score

1162
00:55:52,239 --> 00:55:54,960
Speaker 2: up to a score that you like. Right. I personally,

1163
00:55:55,200 --> 00:55:56,920
Speaker 2: I like tracking my sleep all the time. I'm just

1164
00:55:56,920 --> 00:55:58,680
Speaker 2: a real data guy. So I like to see it.

1165
00:55:59,000 --> 00:56:00,919
Speaker 2: But when I go on the now, I don't wear

1166
00:56:00,920 --> 00:56:06,080
Speaker 2: my aura ring because I know that sometimes right, So

1167
00:56:06,080 --> 00:56:07,560
Speaker 2: so you know I use it. I use it for

1168
00:56:07,640 --> 00:56:10,240
Speaker 2: when I'm being mindful about trying to get better sleep

1169
00:56:10,560 --> 00:56:13,800
Speaker 2: or if something's changed. Like I notice, I had COVID,

1170
00:56:14,600 --> 00:56:17,520
Speaker 2: and right after COVID, I had long COVID and my

1171
00:56:17,640 --> 00:56:21,240
Speaker 2: heart rate was racing for months. Yeah, it was horrible

1172
00:56:21,400 --> 00:56:25,040
Speaker 2: and it really affected my sleep. But my Aura ring

1173
00:56:25,239 --> 00:56:26,880
Speaker 2: told me that this is what's happening. This is why

1174
00:56:26,920 --> 00:56:29,360
Speaker 2: you're not sleeping while your heart rate is racing. So

1175
00:56:30,080 --> 00:56:32,880
Speaker 2: I think the benefit of sleep tracking is really understanding

1176
00:56:32,920 --> 00:56:35,520
Speaker 2: it's not just the number of hours you're sleeping, it's

1177
00:56:35,600 --> 00:56:39,480
Speaker 2: really the sleep pattern and educating yourself on that sleep pattern.

1178
00:56:40,280 --> 00:56:42,319
Speaker 2: Aura does a good job, Wroop does a good job.

1179
00:56:42,360 --> 00:56:46,200
Speaker 2: The eight Sleep pattress has a phenomenal tracker. It's great.

1180
00:56:46,239 --> 00:56:49,399
Speaker 2: I love it. Yeah, and you know, understanding how much

1181
00:56:49,440 --> 00:56:52,560
Speaker 2: deep sleep you need, where that deep sleep needs to

1182
00:56:52,600 --> 00:56:55,600
Speaker 2: be in your sleep night, and understanding things like heart

1183
00:56:55,640 --> 00:56:59,239
Speaker 2: rate variability and I average heart rate at night is

1184
00:56:59,280 --> 00:57:03,200
Speaker 2: a game changer. Right while you're modifying your sleep environment

1185
00:57:03,280 --> 00:57:05,880
Speaker 2: and your routine. So once we get that in place,

1186
00:57:05,960 --> 00:57:09,680
Speaker 2: then the second thing we do is we absolutely make

1187
00:57:09,719 --> 00:57:12,040
Speaker 2: sure the person doesn't have sleep apnia. All right, So,

1188
00:57:12,360 --> 00:57:13,880
Speaker 2: for those of you who don't know sleep apenias, that's

1189
00:57:13,920 --> 00:57:16,960
Speaker 2: when you stop breathing at night. Your body physically stops

1190
00:57:17,000 --> 00:57:20,440
Speaker 2: taking in oxygen. You don't have oxygen in your body

1191
00:57:20,480 --> 00:57:22,760
Speaker 2: for for a few seconds at a time, but all

1192
00:57:22,880 --> 00:57:26,880
Speaker 2: night long. That affects your brain, your heart, virtually every

1193
00:57:26,960 --> 00:57:29,920
Speaker 2: organ in your body. So many people have sleep apnia

1194
00:57:30,000 --> 00:57:33,480
Speaker 2: and don't recognize it, and it's really sad because it's

1195
00:57:33,520 --> 00:57:35,919
Speaker 2: causing Basically I tell them it's causing a slow death.

1196
00:57:35,960 --> 00:57:38,480
Speaker 2: Believe it or not. If you have sleep apnia, you

1197
00:57:38,600 --> 00:57:40,800
Speaker 2: have to get it treated right away. There's lots of

1198
00:57:40,840 --> 00:57:43,800
Speaker 2: different ways of treating it. There's dental appliances, there's you

1199
00:57:43,840 --> 00:57:46,600
Speaker 2: know that seapap mask you can wear this surgery, but

1200
00:57:46,680 --> 00:57:48,960
Speaker 2: you got to figure it out because no matter what.

1201
00:57:48,840 --> 00:57:51,720
Speaker 1: You doing to that, people could notice.

1202
00:57:52,000 --> 00:57:54,760
Speaker 2: Right. So, the symptoms of sleep apnia are number one,

1203
00:57:54,800 --> 00:57:56,400
Speaker 2: you wake up gasping for air in the middle of

1204
00:57:56,440 --> 00:57:59,160
Speaker 2: the night, or your significant other you're sleeping with tells

1205
00:57:59,160 --> 00:58:02,680
Speaker 2: you that. Secondly, you wake up really tired every morning

1206
00:58:02,680 --> 00:58:05,920
Speaker 2: and you have daytime somulance, you're just kind of falling

1207
00:58:05,960 --> 00:58:09,680
Speaker 2: asleep a few hours after you've woken up. Even snoring

1208
00:58:09,840 --> 00:58:13,040
Speaker 2: very loudly can indicate sleep apnea as well. So if

1209
00:58:13,080 --> 00:58:16,000
Speaker 2: you know your spouse, whoever tells you're snoring really a lot.

1210
00:58:16,920 --> 00:58:19,760
Speaker 2: And then there's a questionnaire you can take online. It's

1211
00:58:19,800 --> 00:58:23,440
Speaker 2: a very simple questionnaire called the stop Bang Questionnaire. Stop

1212
00:58:23,600 --> 00:58:26,320
Speaker 2: B A n J. Just google that and you take

1213
00:58:26,320 --> 00:58:28,160
Speaker 2: the questionnaire, will give you a score and I'll tell

1214
00:58:28,160 --> 00:58:29,960
Speaker 2: you if you need to be evaluated for sleep apnea.

1215
00:58:30,560 --> 00:58:33,400
Speaker 2: So being evaluated for sleep apnia now is much easier.

1216
00:58:33,440 --> 00:58:35,760
Speaker 2: People used to dread going to a sleep lab and

1217
00:58:35,800 --> 00:58:38,280
Speaker 2: getting all the wires put on them. Now you just

1218
00:58:38,320 --> 00:58:40,440
Speaker 2: wear like a little device on your finger overnight at

1219
00:58:40,440 --> 00:58:42,040
Speaker 2: home and we can get a good idea if you

1220
00:58:42,080 --> 00:58:43,000
Speaker 2: have sleep apney or not.

1221
00:58:43,120 --> 00:58:43,480
Speaker 1: Wow.

1222
00:58:43,520 --> 00:58:45,760
Speaker 2: And the sleep doctors are very good at treating this

1223
00:58:45,840 --> 00:58:46,400
Speaker 2: now as well.

1224
00:58:46,560 --> 00:58:51,000
Speaker 1: Wow. And you're saying there's different types of therapy, there's

1225
00:58:51,040 --> 00:58:53,880
Speaker 1: different types of treatments for sleep treatments.

1226
00:58:54,160 --> 00:58:56,880
Speaker 2: Yeah, yeah, there's there's stuff you can get from your dentists,

1227
00:58:56,920 --> 00:58:59,240
Speaker 2: like a little dental appliance that pulls your jaw forward

1228
00:58:59,560 --> 00:59:02,840
Speaker 2: there's a pap mask. There's also surgeries that you can

1229
00:59:02,880 --> 00:59:06,080
Speaker 2: do as well, losing weight, special pillows, propping your bell,

1230
00:59:06,120 --> 00:59:07,200
Speaker 2: there's lots of things you can do.

1231
00:59:07,440 --> 00:59:11,360
Speaker 1: Wow, Okay, yeah, I can't believe that. It's so fascinating.

1232
00:59:11,440 --> 00:59:13,640
Speaker 1: Right again, because these things haven't been measured since we

1233
00:59:13,680 --> 00:59:15,920
Speaker 1: were young, and because we don't know what to look

1234
00:59:15,960 --> 00:59:18,480
Speaker 1: out for, you could be sitting there for months or

1235
00:59:18,560 --> 00:59:20,960
Speaker 1: years going why do I wake up feeling like this?

1236
00:59:21,000 --> 00:59:23,920
Speaker 1: Maybe I'm anxious, maybe I'm stressed, and that could be

1237
00:59:23,920 --> 00:59:25,600
Speaker 1: a part of it, but there's something else going on

1238
00:59:25,680 --> 00:59:26,040
Speaker 1: as well.

1239
00:59:26,240 --> 00:59:28,920
Speaker 2: Yeah. I can tell you how many people that I

1240
00:59:29,000 --> 00:59:31,720
Speaker 2: simply asked a few questions. I just asked you, and

1241
00:59:31,760 --> 00:59:33,360
Speaker 2: they're like, yeah, I have that, Yeah, I have that.

1242
00:59:33,480 --> 00:59:35,840
Speaker 2: It's like a revelation. And they're fifty five years old

1243
00:59:35,840 --> 00:59:37,680
Speaker 2: and they have sleep apnia. They've had it for twenty

1244
00:59:37,680 --> 00:59:41,280
Speaker 2: five years. So it's really sad how underdiagnosed it is

1245
00:59:41,320 --> 00:59:44,120
Speaker 2: and how incredibly treatable it is. And I could change

1246
00:59:44,120 --> 00:59:46,840
Speaker 2: the trajectory of your life, you know, because once you

1247
00:59:46,920 --> 00:59:51,680
Speaker 2: treat sleep apnea, your metabolism actually gets under control and

1248
00:59:52,000 --> 00:59:55,200
Speaker 2: you start losing weight, you start having less glucose spikes,

1249
00:59:55,240 --> 00:59:59,280
Speaker 2: you start eating better, you feel less brain fog, and

1250
00:59:59,320 --> 01:00:02,520
Speaker 2: then you you also prevent sleep happening as one of

1251
01:00:02,560 --> 01:00:06,280
Speaker 2: the main risk factors for Alzheimer's disease, so you prevent Alzheimer's.

1252
01:00:06,360 --> 01:00:09,640
Speaker 2: Do so once again is knowing early and treating things early.

1253
01:00:09,880 --> 01:00:13,680
Speaker 1: What if someone's they're okay just about getting to sleep,

1254
01:00:13,960 --> 01:00:16,800
Speaker 1: but that they wake up multiple times when they're sleeping.

1255
01:00:16,840 --> 01:00:19,000
Speaker 1: What have you found to be useful for someone in

1256
01:00:19,040 --> 01:00:22,160
Speaker 1: that scenario if you treat it, work with anyone who

1257
01:00:22,160 --> 01:00:24,480
Speaker 1: has that. I've just met so many more people these

1258
01:00:24,560 --> 01:00:26,960
Speaker 1: days that not telling me they can't sleep. They saying

1259
01:00:27,040 --> 01:00:28,920
Speaker 1: I can sleep, but then I'm waking up and then

1260
01:00:28,960 --> 01:00:30,840
Speaker 1: waking up. And these aren't people with kids or anything.

1261
01:00:30,920 --> 01:00:33,240
Speaker 1: So this is like a you know, it's just how

1262
01:00:33,280 --> 01:00:33,880
Speaker 1: they're feeling.

1263
01:00:34,160 --> 01:00:36,480
Speaker 2: Three main reasons for it I normally see. One is

1264
01:00:36,560 --> 01:00:38,040
Speaker 2: not turia, where they have to get up in the modent,

1265
01:00:38,120 --> 01:00:40,440
Speaker 2: like to go to the bathroom, and so there's medications

1266
01:00:40,480 --> 01:00:43,160
Speaker 2: and exercises you can do to treat that. The second

1267
01:00:43,200 --> 01:00:46,720
Speaker 2: reason is going to bed with anxiety and stresses on

1268
01:00:46,760 --> 01:00:49,000
Speaker 2: your mind. So what they tell people to do is

1269
01:00:49,200 --> 01:00:53,120
Speaker 2: number one, no electronics and maybe even no TV before

1270
01:00:53,120 --> 01:00:55,240
Speaker 2: going to bed because that can keep you thinking. But

1271
01:00:55,600 --> 01:00:57,640
Speaker 2: keep a notebook by the side of your bed. If

1272
01:00:57,640 --> 01:00:59,640
Speaker 2: you're one of these busy people that you have so

1273
01:00:59,680 --> 01:01:02,560
Speaker 2: many going through your head, write them all down and

1274
01:01:02,640 --> 01:01:06,320
Speaker 2: then you'll at least download that into a piece of

1275
01:01:06,360 --> 01:01:09,040
Speaker 2: paper and hopefully get it out of your head. But

1276
01:01:09,080 --> 01:01:11,360
Speaker 2: the third thing that I find that really does this

1277
01:01:11,480 --> 01:01:14,800
Speaker 2: too is eating or drinking a little bit too close

1278
01:01:14,840 --> 01:01:17,840
Speaker 2: to your sleep. You have this kind of glucose surge

1279
01:01:17,880 --> 01:01:20,240
Speaker 2: that happens after you get to bed and it just

1280
01:01:20,280 --> 01:01:23,400
Speaker 2: wakes you up. So really making sure there's three to

1281
01:01:23,440 --> 01:01:26,720
Speaker 2: four hours between your last meal and going to bed,

1282
01:01:26,880 --> 01:01:27,400
Speaker 2: it's key.

1283
01:01:27,760 --> 01:01:31,360
Speaker 1: Yeah, And I'm so glad you brought up the devices

1284
01:01:31,360 --> 01:01:33,720
Speaker 1: and conversation because I was talking to a lot of

1285
01:01:33,720 --> 01:01:36,840
Speaker 1: people when people have been saying to me gm experiencing anxiety.

1286
01:01:37,480 --> 01:01:39,360
Speaker 1: One question that I often ask people is what did

1287
01:01:39,400 --> 01:01:42,880
Speaker 1: you watch last night? And there are some people in

1288
01:01:42,920 --> 01:01:46,760
Speaker 1: the world who can watch the craziest, scariest, eeriest things

1289
01:01:46,960 --> 01:01:49,520
Speaker 1: and not feel anything. And there are people who watch

1290
01:01:49,560 --> 01:01:52,560
Speaker 1: those things and it puts these cliffhanger chemicals, as I

1291
01:01:52,680 --> 01:01:55,200
Speaker 1: like to crut them, into your body, which constantly puts

1292
01:01:55,240 --> 01:01:57,479
Speaker 1: you on that cliffhanger, which keeps you up, that makes

1293
01:01:57,480 --> 01:01:59,600
Speaker 1: you wake up with this state of fright. I was

1294
01:01:59,680 --> 01:02:02,479
Speaker 1: just we went to watch Oppenheimer a couple of weeks ago,

1295
01:02:03,040 --> 01:02:07,120
Speaker 1: and we're watching the trailers and the Exorcist trailer came up.

1296
01:02:07,120 --> 01:02:10,840
Speaker 1: There's another and Radi just sat there like this, if

1297
01:02:10,840 --> 01:02:13,120
Speaker 1: you're not if you're watching, sorry, if you're listening, then

1298
01:02:13,160 --> 01:02:16,160
Speaker 1: I'm closing my eyes and my ears. And Radi literally

1299
01:02:16,240 --> 01:02:18,800
Speaker 1: sat there like that, and she was like, just tell

1300
01:02:18,800 --> 01:02:20,680
Speaker 1: me when it's done, because she doesn't want to watch it.

1301
01:02:20,720 --> 01:02:23,320
Speaker 1: And that trailer was far too long for a trailer.

1302
01:02:23,360 --> 01:02:26,800
Speaker 1: I felt like it told me the whole movie. So

1303
01:02:26,880 --> 01:02:29,080
Speaker 1: for Radi, she knows that she's aware of that, and

1304
01:02:29,120 --> 01:02:32,160
Speaker 1: so she won't watch and consume content like that. I

1305
01:02:32,200 --> 01:02:33,919
Speaker 1: can watch it and laugh it off and be fine

1306
01:02:33,920 --> 01:02:35,840
Speaker 1: and it won't affect me. And there's I'm watching it

1307
01:02:35,880 --> 01:02:37,800
Speaker 1: every day, And I think it's so important that we

1308
01:02:38,320 --> 01:02:40,720
Speaker 1: check ourselves that way, because you're just making it harder

1309
01:02:40,720 --> 01:02:42,560
Speaker 1: for yourself in a way you don't need to.

1310
01:02:42,880 --> 01:02:44,960
Speaker 2: Right absolutely, I'm one of those people. I can't watch

1311
01:02:45,000 --> 01:02:47,760
Speaker 2: horror movies anymore. It just affects me way too. It

1312
01:02:47,840 --> 01:02:50,040
Speaker 2: just sticks to my head. I actually become a scaredy

1313
01:02:50,040 --> 01:02:53,439
Speaker 2: cat at night. I can't sleep, so I just don't

1314
01:02:53,480 --> 01:02:55,880
Speaker 2: even entertain the thought of watching like even a trailer.

1315
01:02:55,920 --> 01:02:57,560
Speaker 2: I'd probably closed my eyes on the trailer.

1316
01:02:57,560 --> 01:03:00,320
Speaker 1: That trailer was haunted. Do you know what, then you

1317
01:03:00,400 --> 01:03:03,160
Speaker 1: excess trailer if you want to sleep at night, down

1318
01:03:03,360 --> 01:03:06,320
Speaker 1: like it's stating me for a while. But uh no,

1319
01:03:06,480 --> 01:03:09,200
Speaker 1: that's great. Anything else on sleep that you feel as

1320
01:03:09,240 --> 01:03:10,600
Speaker 1: that one, two, three is we're going in.

1321
01:03:10,800 --> 01:03:13,400
Speaker 2: Yeah, so number one is sleep apnea. Make sure you

1322
01:03:13,400 --> 01:03:15,960
Speaker 2: don't have it as you're tracking your sleep. Two and

1323
01:03:16,040 --> 01:03:19,480
Speaker 2: three are fix your sleep environment and fix your sleep routine.

1324
01:03:20,000 --> 01:03:23,120
Speaker 2: So your sleep environment needs to be like how our

1325
01:03:23,160 --> 01:03:25,920
Speaker 2: ancestors slept when they were cave men, a cold, dark

1326
01:03:25,960 --> 01:03:28,919
Speaker 2: cave right, So turn the temperature down in your room

1327
01:03:29,320 --> 01:03:30,960
Speaker 2: was even better than turning it down in your room

1328
01:03:31,040 --> 01:03:33,120
Speaker 2: is buying like an eight sleep or something that keeps

1329
01:03:33,160 --> 01:03:35,640
Speaker 2: your bed cool itself. But it should be somewhere around

1330
01:03:35,640 --> 01:03:39,280
Speaker 2: sixty five degrees dark, like totally dark, like even the

1331
01:03:39,320 --> 01:03:42,640
Speaker 2: little red lights and alarm clock. Cover them with black

1332
01:03:42,680 --> 01:03:45,200
Speaker 2: electrical tape and put them in a different room and

1333
01:03:45,240 --> 01:03:48,720
Speaker 2: then quiet. And most people can't get it fully quiet

1334
01:03:48,840 --> 01:03:51,920
Speaker 2: or some people like the quiet even becomes like it

1335
01:03:52,000 --> 01:03:54,520
Speaker 2: becomes noise to them. So a sound machine, like a

1336
01:03:54,560 --> 01:03:58,520
Speaker 2: white noise machine, is very very effective in improving your sleep.

1337
01:03:58,840 --> 01:04:00,920
Speaker 2: And what's really cool about doing these things is you

1338
01:04:00,920 --> 01:04:03,320
Speaker 2: can do like one thing and see how it affects

1339
01:04:03,320 --> 01:04:06,240
Speaker 2: your sleep score, and then a week later, buy a

1340
01:04:06,240 --> 01:04:07,960
Speaker 2: white noise machine and see what happens to you're a

1341
01:04:07,960 --> 01:04:10,720
Speaker 2: sleep score Like you might not feel it physically the

1342
01:04:10,760 --> 01:04:13,440
Speaker 2: next day, but your tracker will tell you like, you

1343
01:04:13,480 --> 01:04:15,440
Speaker 2: went up from eighty five to ninety five just by

1344
01:04:15,440 --> 01:04:17,920
Speaker 2: buying a white noise machine. And I've seen it happen

1345
01:04:17,960 --> 01:04:21,320
Speaker 2: over and over again. And so your sleep routine, what

1346
01:04:21,360 --> 01:04:24,160
Speaker 2: I like to tell people is your sleep routine actually

1347
01:04:24,200 --> 01:04:26,920
Speaker 2: starts the moment you wake up. And there's probably like

1348
01:04:26,960 --> 01:04:29,400
Speaker 2: only three percent of people that the moment they wake up,

1349
01:04:29,680 --> 01:04:32,919
Speaker 2: they actually go outside to expose themselves the sun. Right.

1350
01:04:33,320 --> 01:04:35,919
Speaker 2: Most people just they go from being inside to going

1351
01:04:35,920 --> 01:04:38,560
Speaker 2: in their garage, getting in their car, going to work,

1352
01:04:38,680 --> 01:04:41,320
Speaker 2: parking the garage, right, Like, no one goes outside anymore

1353
01:04:41,360 --> 01:04:43,640
Speaker 2: in the morning. I make it a point to take

1354
01:04:43,720 --> 01:04:46,080
Speaker 2: me and my kids outside first thing in the morning.

1355
01:04:46,160 --> 01:04:49,840
Speaker 2: Expose yourself to sunlight that sets your circraitian rhythm, your

1356
01:04:49,840 --> 01:04:52,720
Speaker 2: melatone is gonna start secreting like it's fourteen hours afterwards.

1357
01:04:53,320 --> 01:04:56,440
Speaker 2: That's key. Sleep routine starts first thing in the morning.

1358
01:04:56,520 --> 01:04:58,600
Speaker 2: And then you know how the iPhone now has like

1359
01:04:58,600 --> 01:05:00,919
Speaker 2: a sleep alarm, right like, it's not an alarm clock

1360
01:05:00,960 --> 01:05:02,439
Speaker 2: to wake you up as when you need to start

1361
01:05:02,440 --> 01:05:05,480
Speaker 2: preparing for sleep. So when that alarm goes off two

1362
01:05:05,520 --> 01:05:07,880
Speaker 2: hours before sleep, all the lights turn off as much

1363
01:05:07,920 --> 01:05:11,800
Speaker 2: as possible, switch on some you know, soft orange colored

1364
01:05:11,800 --> 01:05:15,360
Speaker 2: bulbs instead, and just start winding down your brain. You

1365
01:05:15,400 --> 01:05:18,440
Speaker 2: know a big part of that is avoiding electronic devices absolutely.

1366
01:05:18,560 --> 01:05:21,400
Speaker 1: Yeah, great advice, no great, great advice and all things

1367
01:05:21,440 --> 01:05:23,480
Speaker 1: that I've been practicing. I used to I used to

1368
01:05:23,520 --> 01:05:26,800
Speaker 1: worry about sleeping at sixty five degrees because I think

1369
01:05:26,840 --> 01:05:29,000
Speaker 1: it would feel cold. And what I always remind people

1370
01:05:29,040 --> 01:05:30,760
Speaker 1: is you still have your do it. You still have

1371
01:05:30,800 --> 01:05:33,080
Speaker 1: your blanket over you, like you don't you don't have

1372
01:05:33,160 --> 01:05:36,640
Speaker 1: to be cold. You can still wear pajamas, right like,

1373
01:05:36,960 --> 01:05:40,960
Speaker 1: it's just cooler in the room. And that's been done.

1374
01:05:41,080 --> 01:05:43,960
Speaker 1: Wonders for my sleep, even for sleeping in longer and

1375
01:05:44,320 --> 01:05:47,520
Speaker 1: being more comfortable. The cave like darkness has always been

1376
01:05:48,000 --> 01:05:51,400
Speaker 1: a big win for me and huge and I think

1377
01:05:51,480 --> 01:05:55,000
Speaker 1: that the we've always tried to have very early dinners

1378
01:05:55,000 --> 01:05:56,680
Speaker 1: and that's been such a huge thing of like we

1379
01:05:56,720 --> 01:05:58,600
Speaker 1: try to eat dinner at like six six thirty pm,

1380
01:05:59,240 --> 01:06:01,120
Speaker 1: just so that when you and bed at nine thirty

1381
01:06:01,160 --> 01:06:04,040
Speaker 1: that it's you know, easier to go to sleep. But right,

1382
01:06:04,120 --> 01:06:06,200
Speaker 1: all things we've had to work on over time and

1383
01:06:07,080 --> 01:06:09,840
Speaker 1: adjust and figure out, and it's not always perfect, and

1384
01:06:09,920 --> 01:06:11,920
Speaker 1: you know it's yeah.

1385
01:06:11,520 --> 01:06:14,520
Speaker 2: And part of like the eating dinner earlier thing too

1386
01:06:14,680 --> 01:06:17,960
Speaker 2: is our caveman ancestor didn't eat after it became dark, right,

1387
01:06:18,160 --> 01:06:21,600
Speaker 2: And so it's really food is another item that sets

1388
01:06:21,600 --> 01:06:24,640
Speaker 2: your circadian clock almost as much as light does as well,

1389
01:06:24,760 --> 01:06:27,640
Speaker 2: So that's that's a key factor eating earlier. But yeah,

1390
01:06:27,640 --> 01:06:29,640
Speaker 2: it's all little things and one at a time, and

1391
01:06:29,680 --> 01:06:31,520
Speaker 2: you know, you're not going to change everything overnight. It

1392
01:06:31,600 --> 01:06:34,040
Speaker 2: might take a year, but it benefits you for the

1393
01:06:34,080 --> 01:06:35,000
Speaker 2: next fifty.

1394
01:06:34,920 --> 01:06:38,720
Speaker 1: Yeah, absolutely absolutely. I want to dive into So there's

1395
01:06:38,720 --> 01:06:40,840
Speaker 1: a few areas left and I want to take bits

1396
01:06:40,840 --> 01:06:42,200
Speaker 1: and pieces of all of them. I don't want to

1397
01:06:42,200 --> 01:06:43,880
Speaker 1: do all of them, but I want to dive into

1398
01:06:43,880 --> 01:06:47,840
Speaker 1: gut health just because it's so I didn't realize for

1399
01:06:47,960 --> 01:06:50,480
Speaker 1: years I was having gut issues because I just didn't

1400
01:06:50,520 --> 01:06:52,440
Speaker 1: know what they even meant. I didn't know how to know.

1401
01:06:52,520 --> 01:06:55,360
Speaker 1: I think today now people are much more informed. I'm

1402
01:06:55,400 --> 01:06:59,000
Speaker 1: talking about like ten, thirteen, fifteen years ago, when I

1403
01:06:59,040 --> 01:07:00,880
Speaker 1: didn't feel it was in the site guys to the

1404
01:07:00,880 --> 01:07:06,400
Speaker 1: conversation as much. How can someone be conscious and aware

1405
01:07:06,480 --> 01:07:09,000
Speaker 1: if they're not already that they may have leaky got

1406
01:07:09,040 --> 01:07:12,320
Speaker 1: that they may have got issues that they're not fully

1407
01:07:12,400 --> 01:07:14,520
Speaker 1: conscious or aware of, or they're being negligent. I was

1408
01:07:14,560 --> 01:07:17,120
Speaker 1: one of those people who, even if there was some discomfort,

1409
01:07:17,240 --> 01:07:19,240
Speaker 1: I would just write it off because you're young, and

1410
01:07:19,240 --> 01:07:21,600
Speaker 1: you're fit, and you're healthy, and you don't care about

1411
01:07:21,600 --> 01:07:23,680
Speaker 1: it too much. What should people be looking out for?

1412
01:07:23,920 --> 01:07:27,440
Speaker 2: Yeah, no, that's a really good point. And once again,

1413
01:07:27,560 --> 01:07:29,840
Speaker 2: you know, by the time you become symptomatic from some

1414
01:07:29,880 --> 01:07:32,440
Speaker 2: of this stuff, a lot of damage has already been

1415
01:07:32,440 --> 01:07:34,520
Speaker 2: done for a long period of time. Right, And so

1416
01:07:35,080 --> 01:07:39,840
Speaker 2: what I look at here is another one of those biomarkers,

1417
01:07:39,840 --> 01:07:41,840
Speaker 2: one of those CEO of your own health type of things,

1418
01:07:42,200 --> 01:07:45,600
Speaker 2: which is a biomarker called hs CRP highly sensitive C

1419
01:07:45,760 --> 01:07:49,920
Speaker 2: reactive protein. This is a marker of inflammation. It's a

1420
01:07:50,040 --> 01:07:53,440
Speaker 2: very simple test that every doctor lab can do. We've

1421
01:07:53,480 --> 01:07:56,000
Speaker 2: been doing it for like fifty sixty years in medicine.

1422
01:07:56,240 --> 01:07:58,840
Speaker 2: But it's a marker of inflammation. You want this number

1423
01:07:58,840 --> 01:08:00,760
Speaker 2: as close as zero as possib, but a lot of

1424
01:08:00,800 --> 01:08:02,479
Speaker 2: times it'll go up to one, two, three, or four.

1425
01:08:02,880 --> 01:08:06,080
Speaker 2: And usually that comes from some sort of situation going

1426
01:08:06,080 --> 01:08:08,840
Speaker 2: on in your gut. So your gut is the biggest

1427
01:08:09,160 --> 01:08:11,920
Speaker 2: organ in your body, protecting you from the outside environment.

1428
01:08:11,960 --> 01:08:14,400
Speaker 2: Most people think it's your skin, but your gut actually

1429
01:08:14,400 --> 01:08:16,439
Speaker 2: has four or five times the surface area of your

1430
01:08:16,439 --> 01:08:20,080
Speaker 2: skin does, and so when that barrier to the outside

1431
01:08:20,160 --> 01:08:25,240
Speaker 2: environment is disrupted, toxins from the outside environment filter into

1432
01:08:25,280 --> 01:08:29,439
Speaker 2: your bloodstream, causing inflammation. Inflammation is when your immune system

1433
01:08:29,520 --> 01:08:32,720
Speaker 2: is overactive and you not only destroy the toxins, but

1434
01:08:32,760 --> 01:08:36,400
Speaker 2: you start destroying your normal brain, heart, muscle, bone cells,

1435
01:08:36,439 --> 01:08:38,280
Speaker 2: all of it. So you need to know when you

1436
01:08:38,280 --> 01:08:41,519
Speaker 2: have inflammation going on in your body. The first way

1437
01:08:41,560 --> 01:08:45,519
Speaker 2: to tell is by this blood test, and then probably

1438
01:08:46,160 --> 01:08:49,040
Speaker 2: after that blood test has been elevated for months and years,

1439
01:08:49,200 --> 01:08:51,720
Speaker 2: is you finally start feeling it in your gut. So

1440
01:08:51,920 --> 01:08:53,960
Speaker 2: if you get this measured and you have this a

1441
01:08:54,000 --> 01:08:55,960
Speaker 2: little bit too high. Then you start need to looking

1442
01:08:55,960 --> 01:08:59,360
Speaker 2: at your gut as a primary source. Secondary source would

1443
01:08:59,360 --> 01:09:01,719
Speaker 2: be your oral health. Believe it or not, like yeah.

1444
01:09:03,320 --> 01:09:04,200
Speaker 1: Yeah, good for it.

1445
01:09:04,280 --> 01:09:08,040
Speaker 2: Yeah, there's a huge association between poor oral health, dementia,

1446
01:09:08,080 --> 01:09:10,559
Speaker 2: and heart attacks as well. And that's because a lot

1447
01:09:10,560 --> 01:09:13,720
Speaker 2: of inflammation takes place in your mouth, if you have cavities,

1448
01:09:13,800 --> 01:09:17,680
Speaker 2: if you have gingivitis, et cetera. So you know, if

1449
01:09:17,720 --> 01:09:20,280
Speaker 2: your inflammation levels are high, you need to go see

1450
01:09:20,280 --> 01:09:22,600
Speaker 2: the dentists, make sure your oral health is okay. But

1451
01:09:22,640 --> 01:09:25,000
Speaker 2: then you need to start treating your gut. Here's where

1452
01:09:25,040 --> 01:09:28,360
Speaker 2: a functional medicine doctor can be extremely helpful because they

1453
01:09:28,400 --> 01:09:31,320
Speaker 2: can really sort through, like what is going on with

1454
01:09:31,360 --> 01:09:33,840
Speaker 2: your gut? Do you have leaky gut? Why do you

1455
01:09:33,840 --> 01:09:36,840
Speaker 2: have leaky gut? You know, ten percent of the population

1456
01:09:36,920 --> 01:09:40,679
Speaker 2: as gluten sensitivities, seven percent is dairy sensitive, or probably

1457
01:09:40,720 --> 01:09:43,919
Speaker 2: even more. These are just you know, these are just estimates.

1458
01:09:44,400 --> 01:09:48,800
Speaker 2: And once you start eliminating those inflammatory foods, the toxins

1459
01:09:48,840 --> 01:09:51,120
Speaker 2: in your food from your diet, your gut starts to

1460
01:09:51,160 --> 01:09:52,679
Speaker 2: heal and we can put you on a gut healing

1461
01:09:52,680 --> 01:09:56,960
Speaker 2: protocol reduces inflammation, and inflammation is the root cause of

1462
01:09:57,000 --> 01:10:00,439
Speaker 2: all the major diseases. Once you treat inflammation, your chance

1463
01:10:00,479 --> 01:10:03,200
Speaker 2: of getting all the other diseases are much less, right,

1464
01:10:03,320 --> 01:10:05,160
Speaker 2: So you've got to focus on your gut. And so

1465
01:10:05,200 --> 01:10:08,439
Speaker 2: this is where you know, I tell my patients like, look,

1466
01:10:08,439 --> 01:10:11,760
Speaker 2: it's not just about sleep, exercise, and diet, and now

1467
01:10:11,760 --> 01:10:14,720
Speaker 2: we need to start talking about gut health. Like, that's

1468
01:10:14,760 --> 01:10:16,320
Speaker 2: another thing that we need to talk about. And so

1469
01:10:17,000 --> 01:10:20,120
Speaker 2: hscorp is the biomarker for that, measure that and then

1470
01:10:20,240 --> 01:10:24,320
Speaker 2: of course if you're having symptoms bloating, diarrhea, constipation, definitely

1471
01:10:24,320 --> 01:10:25,360
Speaker 2: need to go get that checked out.

1472
01:10:25,479 --> 01:10:27,200
Speaker 1: Yeah, it can be so easy to just kind of

1473
01:10:27,200 --> 01:10:30,439
Speaker 1: feel embarrassed about it or be negligent of it, or

1474
01:10:31,800 --> 01:10:33,439
Speaker 1: to just kind of brush it off to the side.

1475
01:10:33,520 --> 01:10:36,200
Speaker 2: But again, tell you the number of like men and

1476
01:10:36,240 --> 01:10:38,160
Speaker 2: women that I see that are like don't want to

1477
01:10:38,200 --> 01:10:40,720
Speaker 2: talk about it because they're just like doctor, you know,

1478
01:10:40,800 --> 01:10:43,000
Speaker 2: like I have a lot of gas. Yeah, they're so

1479
01:10:43,080 --> 01:10:46,120
Speaker 2: embarrassed about it. But it's like less double click on that.

1480
01:10:46,200 --> 01:10:47,639
Speaker 2: We need to figure that out, right.

1481
01:10:48,280 --> 01:10:51,200
Speaker 1: It's just it's just it's almost like it's it's weird

1482
01:10:51,280 --> 01:10:53,840
Speaker 1: what we've been taught to like be ashamed of in

1483
01:10:54,120 --> 01:10:58,680
Speaker 1: society when these are like really normal, natural things that

1484
01:10:58,680 --> 01:11:01,000
Speaker 1: we only need to be massively aware. It's interesting how

1485
01:11:01,200 --> 01:11:03,880
Speaker 1: the most important things in society become the most taboo

1486
01:11:03,960 --> 01:11:06,519
Speaker 1: to talk about. You know, we're talking about health right now.

1487
01:11:06,560 --> 01:11:08,960
Speaker 1: Money is another one in a different way. Or like

1488
01:11:09,360 --> 01:11:12,880
Speaker 1: even like relationship challenges or things that are vulnerable have

1489
01:11:13,000 --> 01:11:15,400
Speaker 1: become this thing of like don't talk about it. It's

1490
01:11:15,520 --> 01:11:18,519
Speaker 1: it's weird, sad, right, Yeah, it's really sad. Yeah, it's

1491
01:11:18,520 --> 01:11:19,040
Speaker 1: really sad.

1492
01:11:19,120 --> 01:11:21,800
Speaker 2: Like so well hopefully, I mean stuff like this podcast,

1493
01:11:21,840 --> 01:11:23,920
Speaker 2: you bring it to light, people start talking about it,

1494
01:11:23,960 --> 01:11:26,919
Speaker 2: and bringing you more to mainstream conversation is so important.

1495
01:11:27,000 --> 01:11:28,960
Speaker 1: Yeah, I think that's what's needed. I mean, I know,

1496
01:11:29,040 --> 01:11:30,960
Speaker 1: for a long time, like I didn't know who to

1497
01:11:31,000 --> 01:11:33,439
Speaker 1: talk to about things because you just don't hear it, right.

1498
01:11:33,560 --> 01:11:36,320
Speaker 1: And I think when people are talking to their doctors,

1499
01:11:36,400 --> 01:11:40,880
Speaker 1: also having physicians who we feel understand this language. And

1500
01:11:40,880 --> 01:11:42,400
Speaker 1: that's why I think with you saying that we need

1501
01:11:42,400 --> 01:11:44,760
Speaker 1: to become the CEO of our own health, I think

1502
01:11:44,800 --> 01:11:47,280
Speaker 1: we've always wanted to outsource it to a doctor or

1503
01:11:47,640 --> 01:11:49,960
Speaker 1: to a healthcare professional, whatever it may be. And the

1504
01:11:49,960 --> 01:11:52,360
Speaker 1: truth is, no one's going to care about it as

1505
01:11:52,439 --> 01:11:54,840
Speaker 1: much as you, absolutely, and so it has to start there.

1506
01:11:55,160 --> 01:11:57,160
Speaker 1: So this I want to focus on this one because

1507
01:11:57,240 --> 01:12:00,439
Speaker 1: it's so interesting. So you obviously talk about how health

1508
01:12:00,560 --> 01:12:05,880
Speaker 1: is one part of your wellness wheel, and it fascinates

1509
01:12:05,920 --> 01:12:08,280
Speaker 1: me because even when I've seen it on your wellness

1510
01:12:08,280 --> 01:12:11,479
Speaker 1: wheel a million times when I've been in and when

1511
01:12:11,479 --> 01:12:14,960
Speaker 1: we know how important the heart is, we rarely talk

1512
01:12:15,000 --> 01:12:17,600
Speaker 1: about heart health, and if we do, we kind of

1513
01:12:17,600 --> 01:12:19,240
Speaker 1: do it in a soft way. We don't really talk

1514
01:12:19,240 --> 01:12:22,800
Speaker 1: about it from a scientific point of view. And you

1515
01:12:22,920 --> 01:12:27,000
Speaker 1: talk about how important it is to know our levels

1516
01:12:27,400 --> 01:12:31,120
Speaker 1: at twenty five years old. Is the APO B yep,

1517
01:12:31,160 --> 01:12:33,720
Speaker 1: it will be right, yeah, So walk us through that

1518
01:12:33,760 --> 01:12:36,599
Speaker 1: and understanding what that is, what it means and how

1519
01:12:36,600 --> 01:12:37,960
Speaker 1: do we know right exactly?

1520
01:12:38,000 --> 01:12:41,040
Speaker 2: So I think everyone's heard about like watching your cholesterol levels,

1521
01:12:41,120 --> 01:12:44,400
Speaker 2: right okay, So right now, what happens is you get

1522
01:12:44,439 --> 01:12:47,479
Speaker 2: your cholesterol levels measured, sometimes in your thirties, if you're lucky,

1523
01:12:47,720 --> 01:12:51,080
Speaker 2: usually docked away to your forty and unless it's like

1524
01:12:51,280 --> 01:12:54,439
Speaker 2: over a really high number, no one's really going to

1525
01:12:54,520 --> 01:12:57,920
Speaker 2: do anything about it. And then people will start talking

1526
01:12:57,960 --> 01:13:00,479
Speaker 2: to you about your diet and managing your extra size.

1527
01:13:00,520 --> 01:13:03,479
Speaker 2: You know, exercise more, eat better, eat less fat, eat

1528
01:13:03,520 --> 01:13:06,320
Speaker 2: less cholesterol. Then you just kind of let it go

1529
01:13:06,640 --> 01:13:08,880
Speaker 2: until all of a sudden it's an emergency for you

1530
01:13:08,920 --> 01:13:12,920
Speaker 2: to get on a statin. And I think it's kind

1531
01:13:12,920 --> 01:13:15,960
Speaker 2: of ten, fifteen, twenty years too late at that point

1532
01:13:15,960 --> 01:13:19,160
Speaker 2: in time, right, the damage has already been done. If

1533
01:13:19,160 --> 01:13:22,760
Speaker 2: you do cardiac testing, you'll see that there's already blockages

1534
01:13:22,760 --> 01:13:25,800
Speaker 2: and blood vessels at that point in time. And most

1535
01:13:25,840 --> 01:13:27,760
Speaker 2: of the time these are not diagnosed until people have

1536
01:13:27,800 --> 01:13:30,160
Speaker 2: their first heart attack. No one even looks at the

1537
01:13:30,160 --> 01:13:33,800
Speaker 2: blood vessels until you've had a heart attack. And it's

1538
01:13:33,840 --> 01:13:36,439
Speaker 2: really sad the way this whole thing goes. And it's

1539
01:13:36,560 --> 01:13:40,880
Speaker 2: especially sad because heart attacks and strokes could become like

1540
01:13:40,920 --> 01:13:43,640
Speaker 2: an orphan disease, like a disease that never affects us

1541
01:13:43,680 --> 01:13:45,800
Speaker 2: if we just do it right. And this is where

1542
01:13:45,800 --> 01:13:49,240
Speaker 2: I think medicine has made like a tremendous incredible amount

1543
01:13:49,320 --> 01:13:53,120
Speaker 2: of knowledge has been gained. And this is where I

1544
01:13:53,240 --> 01:13:56,160
Speaker 2: try to really encourage my patients to really partner with

1545
01:13:56,200 --> 01:13:59,439
Speaker 2: their medical doctors and really get this treated. So when

1546
01:13:59,479 --> 01:14:02,000
Speaker 2: I say no your APO B level, I love APO B.

1547
01:14:02,240 --> 01:14:05,759
Speaker 2: It's a new type of cholesterol measurement kind of lumps

1548
01:14:05,800 --> 01:14:08,680
Speaker 2: together all the bad forms of cholesterol, which I even

1549
01:14:08,720 --> 01:14:11,360
Speaker 2: hate saying bad cholesterol, but it lumps that together the

1550
01:14:11,439 --> 01:14:14,360
Speaker 2: dangerous forms. And knowing what your apo B level is

1551
01:14:14,400 --> 01:14:17,800
Speaker 2: when you're twenty twenty five, that's kind of the baseline

1552
01:14:17,800 --> 01:14:19,640
Speaker 2: where you want it to be right. So as this

1553
01:14:19,760 --> 01:14:22,320
Speaker 2: starts creeping up, you want to start doing things about

1554
01:14:22,320 --> 01:14:25,880
Speaker 2: it with your exercise, diet, sleep, gut health, all of

1555
01:14:25,920 --> 01:14:28,160
Speaker 2: that matters. But then when it gets to a certain

1556
01:14:28,320 --> 01:14:30,880
Speaker 2: level that's a little bit too high, that's when you

1557
01:14:30,920 --> 01:14:33,800
Speaker 2: want to start doing cardiac testing and diagnosis. So this

1558
01:14:34,080 --> 01:14:36,960
Speaker 2: really great test that can be done now cat scans

1559
01:14:36,960 --> 01:14:40,080
Speaker 2: of your heart that can tell you twenty thirty years

1560
01:14:40,120 --> 01:14:41,960
Speaker 2: ahead of time before you have a heart attack if

1561
01:14:41,960 --> 01:14:44,680
Speaker 2: you have a blockage, and we have great therapeutics now

1562
01:14:44,680 --> 01:14:48,360
Speaker 2: to turn back the time on these blockages to get

1563
01:14:48,400 --> 01:14:50,720
Speaker 2: rid of these blockages to prevent you from having a

1564
01:14:50,720 --> 01:14:53,559
Speaker 2: heart attack. I can't tell you the number of patients

1565
01:14:53,600 --> 01:14:55,360
Speaker 2: that we've had in our clinics that we've done this

1566
01:14:55,400 --> 01:14:58,600
Speaker 2: scan on preventatively, and how many of them at you

1567
01:14:58,920 --> 01:15:01,200
Speaker 2: had to go straight to the emergency room to get

1568
01:15:01,200 --> 01:15:04,439
Speaker 2: a blood vessel opened up, you know, double clicking on

1569
01:15:04,479 --> 01:15:06,160
Speaker 2: this just because I think it's really important for your

1570
01:15:06,160 --> 01:15:09,200
Speaker 2: audience to know APO B. And there's another one everyone

1571
01:15:09,200 --> 01:15:12,479
Speaker 2: needs to get measured when they're young is LP little

1572
01:15:12,520 --> 01:15:14,360
Speaker 2: A or even young or old if you've never had

1573
01:15:14,360 --> 01:15:17,040
Speaker 2: it done, got to measure LP little A. LP little

1574
01:15:17,040 --> 01:15:19,720
Speaker 2: A is a genetic form of cholesterol that can't be

1575
01:15:19,800 --> 01:15:25,400
Speaker 2: treated with diet, nutrition and exercise or cholesterol lowering medication

1576
01:15:25,640 --> 01:15:28,879
Speaker 2: traditional ones. And if you're one of the few percentage

1577
01:15:28,880 --> 01:15:32,440
Speaker 2: of people that have it, you'll still get massive blockages

1578
01:15:32,479 --> 01:15:35,120
Speaker 2: in your arteries at a very young age. So most

1579
01:15:35,120 --> 01:15:37,160
Speaker 2: people don't check that until it's too late as well,

1580
01:15:37,400 --> 01:15:39,760
Speaker 2: and we can treat that now as well. So LP

1581
01:15:39,880 --> 01:15:42,320
Speaker 2: little A and APO B two tests everyone need to

1582
01:15:42,320 --> 01:15:43,240
Speaker 2: ask their doctor about.

1583
01:15:43,280 --> 01:15:45,400
Speaker 1: That's fantastic. I'm so glad you're like giving us a

1584
01:15:45,479 --> 01:15:48,439
Speaker 1: vocabulary of knowing what to check because I think otherwise,

1585
01:15:48,880 --> 01:15:50,160
Speaker 1: you know, I know, I just go up to my

1586
01:15:50,200 --> 01:15:52,240
Speaker 1: doctor and be like, well, how how healthy is my

1587
01:15:52,320 --> 01:15:55,160
Speaker 1: het and they're going to be like you're fine, like

1588
01:15:55,280 --> 01:15:57,599
Speaker 1: you know, and it's and I think that's the challenge.

1589
01:15:57,640 --> 01:16:00,800
Speaker 1: We don't really have a vocabulary. Well, we don't know

1590
01:16:00,880 --> 01:16:04,360
Speaker 1: the exact tests and checks that need to happen. And again,

1591
01:16:04,520 --> 01:16:06,360
Speaker 1: I think you've given us so many across the board,

1592
01:16:06,360 --> 01:16:08,880
Speaker 1: and I just hope everyone who's listening to watching, like, please,

1593
01:16:08,880 --> 01:16:11,600
Speaker 1: please please go and check these things out, because I

1594
01:16:11,680 --> 01:16:14,880
Speaker 1: just want you to live a healthier, longer, happier life.

1595
01:16:15,080 --> 01:16:18,040
Speaker 1: And you know, so much of this could either make

1596
01:16:18,080 --> 01:16:19,080
Speaker 1: it easier or hard.

1597
01:16:19,280 --> 01:16:21,240
Speaker 2: Right absolutely. And I think you know there's different types

1598
01:16:21,240 --> 01:16:23,680
Speaker 2: of people. Some people like you, like you want to know,

1599
01:16:23,720 --> 01:16:26,120
Speaker 2: and you want to know as soon as possible because

1600
01:16:26,200 --> 01:16:28,439
Speaker 2: you want to make sure you get it treated or

1601
01:16:28,520 --> 01:16:30,720
Speaker 2: take care of it before it becomes a big problem.

1602
01:16:31,040 --> 01:16:32,720
Speaker 2: And so those are the type of people I think will

1603
01:16:32,760 --> 01:16:35,559
Speaker 2: take this information and really run with it. Then there's

1604
01:16:35,720 --> 01:16:39,080
Speaker 2: another type of people that will take this information bring

1605
01:16:39,120 --> 01:16:41,240
Speaker 2: their notes to their doctor. Some of the doctor will

1606
01:16:41,240 --> 01:16:43,000
Speaker 2: say okay, let's check it. Someone will be like, no,

1607
01:16:43,160 --> 01:16:44,479
Speaker 2: you don't need to do that, and they'll be like, okay,

1608
01:16:44,520 --> 01:16:46,640
Speaker 2: I'll just leave it, which you know, it's fine. But

1609
01:16:46,760 --> 01:16:49,439
Speaker 2: I really encourage people to become the CEO of their

1610
01:16:49,439 --> 01:16:53,160
Speaker 2: own health, become more aggressive and proactive and learning and

1611
01:16:53,200 --> 01:16:55,800
Speaker 2: tracking these things and pushing your doctor on some of

1612
01:16:55,840 --> 01:16:57,720
Speaker 2: this stuff. And then you have a group of people

1613
01:16:57,760 --> 01:16:59,320
Speaker 2: that just like they want their head and they're saying, like,

1614
01:16:59,479 --> 01:17:02,280
Speaker 2: I don't want to until it's a problem. Tell me then,

1615
01:17:02,760 --> 01:17:05,160
Speaker 2: which there's not much you can do about that except

1616
01:17:05,200 --> 01:17:06,439
Speaker 2: you know, take care of them.

1617
01:17:06,800 --> 01:17:10,439
Speaker 1: Yeah. Absolutely, absolutely. We've talked about brain health before on

1618
01:17:10,479 --> 01:17:12,160
Speaker 1: the show, but I wanted to talk about cancer.

1619
01:17:12,439 --> 01:17:12,839
Speaker 2: Yeah.

1620
01:17:12,880 --> 01:17:15,439
Speaker 1: And the reason why I want to touch on that,

1621
01:17:15,920 --> 01:17:18,240
Speaker 1: obviously is because I think the rates are just going

1622
01:17:18,320 --> 01:17:20,320
Speaker 1: up and up and up. I've lost two people in

1623
01:17:20,320 --> 01:17:23,559
Speaker 1: the last four years, three people in my entire life,

1624
01:17:23,560 --> 01:17:25,800
Speaker 1: people that I'm like very close to. This does not

1625
01:17:25,840 --> 01:17:28,439
Speaker 1: include your aunt and your mum's friend, like you know,

1626
01:17:28,560 --> 01:17:30,759
Speaker 1: like not even just like looking around the whole space,

1627
01:17:30,800 --> 01:17:34,000
Speaker 1: but like people that I'm directly close to, and all

1628
01:17:34,080 --> 01:17:37,120
Speaker 1: from different causes, all from different reasons. It's something that

1629
01:17:37,200 --> 01:17:40,120
Speaker 1: I think, you know that we will have a fear

1630
01:17:40,200 --> 01:17:43,080
Speaker 1: around because you just hear it so often and everyone's

1631
01:17:43,080 --> 01:17:46,759
Speaker 1: going through something. Like you talk about cancer's biggest enemy

1632
01:17:47,400 --> 01:17:50,679
Speaker 1: is being diagnosed at stage one, but that whenever I've

1633
01:17:50,680 --> 01:17:53,479
Speaker 1: had friends or people I love, we always find out

1634
01:17:53,520 --> 01:17:56,599
Speaker 1: it stays three or four. So how do we get that?

1635
01:17:56,680 --> 01:18:00,400
Speaker 2: What do you mean to do? So? Cancer diagnostics literally

1636
01:18:00,479 --> 01:18:05,639
Speaker 2: in the last five years has become incredibly revolutionized. And

1637
01:18:05,720 --> 01:18:08,680
Speaker 2: there's two tests that have done this. One is a

1638
01:18:08,720 --> 01:18:11,919
Speaker 2: test called the full body MRI, like the Pernuvos scan.

1639
01:18:11,760 --> 01:18:14,640
Speaker 1: Which is what we did when I think right exactly.

1640
01:18:14,400 --> 01:18:18,080
Speaker 2: Yep, you did the full body MRI, and that happened

1641
01:18:18,080 --> 01:18:20,519
Speaker 2: because we've always had MRI scanners, but now MRIs are

1642
01:18:20,520 --> 01:18:23,839
Speaker 2: becoming more ubiquitous and cheaper. These are no radiation scans

1643
01:18:24,120 --> 01:18:26,080
Speaker 2: of your entire body, and they're getting quicker too, so

1644
01:18:26,120 --> 01:18:28,280
Speaker 2: we can do the whole body in like under an hour.

1645
01:18:28,360 --> 01:18:30,120
Speaker 2: I always says Steve Jobs that one of these you'd

1646
01:18:30,160 --> 01:18:33,080
Speaker 2: still be alive today, you know. So it's a scan

1647
01:18:33,200 --> 01:18:35,920
Speaker 2: that scans your whole body for not just tumors, but

1648
01:18:35,960 --> 01:18:39,800
Speaker 2: also other anatomical abnormalities that can kill you, like aneurysm's

1649
01:18:39,800 --> 01:18:42,639
Speaker 2: in your brain or your aorda. So I think that's

1650
01:18:42,640 --> 01:18:45,360
Speaker 2: a very useful test is controversial because you do find

1651
01:18:45,360 --> 01:18:48,440
Speaker 2: a lot of us called incidental omas. These are incidentals

1652
01:18:48,479 --> 01:18:51,160
Speaker 2: that you end up chasing down a rabbit hole as

1653
01:18:51,160 --> 01:18:53,800
Speaker 2: far as what is that thing over there? But if

1654
01:18:53,800 --> 01:18:56,679
Speaker 2: you can tolerate a little bit of you know, having

1655
01:18:56,920 --> 01:18:59,559
Speaker 2: diagnostics done and a little bit of stress while you

1656
01:18:59,560 --> 01:19:02,120
Speaker 2: figure out what those things are. You'll know a lot

1657
01:19:02,160 --> 01:19:05,360
Speaker 2: more about your body in enough time to take care

1658
01:19:05,360 --> 01:19:09,120
Speaker 2: of an issue. So that's one technology. The second technology,

1659
01:19:09,120 --> 01:19:12,320
Speaker 2: which is truly revolutionary is the liquid biopsy. This is

1660
01:19:12,320 --> 01:19:15,880
Speaker 2: the Grail, the Gallery Grail test, and this is a

1661
01:19:15,880 --> 01:19:18,599
Speaker 2: blood test that you can do and you just send

1662
01:19:18,640 --> 01:19:22,000
Speaker 2: in a vile of blood. They check it for little

1663
01:19:22,000 --> 01:19:25,599
Speaker 2: fragments of DNA from active tumors in your body. Okay,

1664
01:19:26,080 --> 01:19:30,200
Speaker 2: and so it can diagnose fifty of the most hard

1665
01:19:30,200 --> 01:19:34,680
Speaker 2: to diagnose tumors at very early stages. And right now,

1666
01:19:34,760 --> 01:19:37,640
Speaker 2: unfortunately this test is expensive and not covered by insurance.

1667
01:19:38,400 --> 01:19:41,519
Speaker 2: My feeling is as a technology evolves, it'll become cheaper

1668
01:19:41,520 --> 01:19:45,160
Speaker 2: and cheaper of course, and it'll become the new standard

1669
01:19:45,320 --> 01:19:47,720
Speaker 2: in medicine is to check everyone for this once a year.

1670
01:19:48,240 --> 01:19:51,920
Speaker 2: Because the reason cancer is so hard to treat is

1671
01:19:51,920 --> 01:19:53,880
Speaker 2: because of being diagnosed as Shays three or four, when

1672
01:19:53,920 --> 01:19:57,200
Speaker 2: it's sometimes metastatic, right, and then it's almost you have

1673
01:19:57,280 --> 01:20:01,080
Speaker 2: to go chemo radiation surgery. It's so hard. But once

1674
01:20:01,080 --> 01:20:03,439
Speaker 2: you diagnose it a stage one, it's like it's not

1675
01:20:03,479 --> 01:20:06,519
Speaker 2: even had a chance to get there, right. So this

1676
01:20:06,600 --> 01:20:09,080
Speaker 2: blood test, if you can afford it, right, now you know,

1677
01:20:09,160 --> 01:20:11,320
Speaker 2: once a year, I would start doing it for if

1678
01:20:11,360 --> 01:20:13,439
Speaker 2: you can't, it's going to get cheaper. Keep your eye

1679
01:20:13,479 --> 01:20:15,360
Speaker 2: out on it. I think it get cheaper really quickly

1680
01:20:15,640 --> 01:20:18,000
Speaker 2: as a lot of technology is becoming right now, it's

1681
01:20:18,040 --> 01:20:21,120
Speaker 2: going to revolutionize the way we diagnose cancer. And then

1682
01:20:21,240 --> 01:20:23,800
Speaker 2: everyone in addition to those, you can't just do those.

1683
01:20:23,880 --> 01:20:27,400
Speaker 2: Each of those detects its own things, right, You've got

1684
01:20:27,400 --> 01:20:30,519
Speaker 2: to get your klonoscopy, do it early, especially if you

1685
01:20:30,520 --> 01:20:34,759
Speaker 2: have a family history of colon cancer too. Yep, exactly, Yeah,

1686
01:20:35,080 --> 01:20:35,639
Speaker 2: very important.

1687
01:20:35,760 --> 01:20:36,840
Speaker 1: I was scared for like a week.

1688
01:20:38,479 --> 01:20:40,880
Speaker 2: Yeah, it is scary, but the nice colonoscopy is not

1689
01:20:40,960 --> 01:20:42,920
Speaker 2: just diagnosing cancer. Like if you go in there and

1690
01:20:42,960 --> 01:20:45,160
Speaker 2: you see a pre cancer, you can remove it immediately,

1691
01:20:45,360 --> 01:20:48,760
Speaker 2: so it's like treatment as well. Right. And then for men,

1692
01:20:48,880 --> 01:20:50,960
Speaker 2: get the PSA test, which is a blood test for

1693
01:20:51,000 --> 01:20:53,240
Speaker 2: your prostate. For women, make sure you get your mammograms

1694
01:20:53,280 --> 01:20:57,200
Speaker 2: and make sure you get your obgian exams. That's kind

1695
01:20:57,240 --> 01:21:01,200
Speaker 2: of like the array of preventative diagnos gnostics you want

1696
01:21:01,240 --> 01:21:05,400
Speaker 2: to do now in the twenty first century to you know, basically,

1697
01:21:05,400 --> 01:21:08,160
Speaker 2: diagnose cancer before before it kills you, you know, as

1698
01:21:08,200 --> 01:21:09,560
Speaker 2: soon as possible.

1699
01:21:09,320 --> 01:21:11,559
Speaker 1: And how do we can sipproof all buddy.

1700
01:21:11,880 --> 01:21:14,760
Speaker 2: Cancer proofing is done by doing all of the other

1701
01:21:14,840 --> 01:21:17,840
Speaker 2: things that we talked about today, getting seven eight hours

1702
01:21:17,840 --> 01:21:21,599
Speaker 2: of sleep, making sure that your nutrition is comes mostly

1703
01:21:21,600 --> 01:21:25,920
Speaker 2: from whole foods, not processed foods, and exercising and not

1704
01:21:26,000 --> 01:21:29,680
Speaker 2: being sedentary. The other thing is eliminating toxins from your

1705
01:21:29,760 --> 01:21:32,280
Speaker 2: day to day life. And so we can talk about

1706
01:21:32,320 --> 01:21:34,400
Speaker 2: that a little bit if you like. How to eliminate toxins.

1707
01:21:34,439 --> 01:21:37,519
Speaker 2: So the PREADA principle on that is realize where do

1708
01:21:37,560 --> 01:21:39,479
Speaker 2: you spend the most time. Right, you spend the most time,

1709
01:21:39,640 --> 01:21:42,200
Speaker 2: probably at work and sleep in your bed at night.

1710
01:21:42,720 --> 01:21:45,680
Speaker 2: That environment, the air in that environment, You want that

1711
01:21:45,760 --> 01:21:48,000
Speaker 2: to be as clean as possible. So you want to

1712
01:21:48,040 --> 01:21:51,479
Speaker 2: detoxify your air, your water, your food, and chemicals on

1713
01:21:51,520 --> 01:21:54,920
Speaker 2: your skin, so air buy an air purifier for each

1714
01:21:54,960 --> 01:21:58,280
Speaker 2: one of those environments. If the air is not perfectly clean.

1715
01:21:58,920 --> 01:22:02,880
Speaker 2: For your water, I recommend getting an undersync reverse osmosis

1716
01:22:02,920 --> 01:22:06,000
Speaker 2: system in your kitchen where you drink get most of

1717
01:22:06,040 --> 01:22:08,280
Speaker 2: your drinking water, drink it out of glass bottles for

1718
01:22:08,320 --> 01:22:11,320
Speaker 2: the most part, and for your food organic or go

1719
01:22:11,360 --> 01:22:14,559
Speaker 2: to that website called ewg dot org and Finally, for

1720
01:22:14,600 --> 01:22:16,760
Speaker 2: the cosmetics that you use and the stuff you put

1721
01:22:16,760 --> 01:22:20,040
Speaker 2: on your body, there's a great app called Think Dirty,

1722
01:22:20,080 --> 01:22:23,439
Speaker 2: and you can put any product in there, scan the barcode.

1723
01:22:23,479 --> 01:22:26,360
Speaker 2: It'll tell you the level of toxin and recommend to

1724
01:22:26,360 --> 01:22:29,160
Speaker 2: you the most non toxic products. You do that you've

1725
01:22:29,160 --> 01:22:32,840
Speaker 2: covered eighty percent of the landscape, like you're you're living

1726
01:22:32,840 --> 01:22:35,160
Speaker 2: in a mostly non toxic environment. I'm sure there's people

1727
01:22:35,160 --> 01:22:37,120
Speaker 2: that have other things that they do, but that to

1728
01:22:37,200 --> 01:22:38,400
Speaker 2: me are the keys.

1729
01:22:38,640 --> 01:22:41,160
Speaker 1: Yeah, my wife is my thing that Yeah, like she

1730
01:22:41,280 --> 01:22:44,120
Speaker 1: can figure out. She's like she's checked every product, she

1731
01:22:44,200 --> 01:22:46,960
Speaker 1: got us to switch to glass bottled water, she put

1732
01:22:47,000 --> 01:22:51,840
Speaker 1: the reverse system in, Like she's just so untop of

1733
01:22:51,920 --> 01:22:53,559
Speaker 1: all this stuff. And I'm like, if I didn't have

1734
01:22:53,600 --> 01:22:55,519
Speaker 1: her in my life, I don't know what I'd be

1735
01:22:55,560 --> 01:22:59,360
Speaker 1: doing right now. And it's incredible how these and also

1736
01:22:59,400 --> 01:23:01,200
Speaker 1: you know when someone recommends these things, And when my

1737
01:23:01,240 --> 01:23:03,559
Speaker 1: wife first came up with this reversals most as water thing,

1738
01:23:03,600 --> 01:23:05,280
Speaker 1: I was like, come on, like do we really need it?

1739
01:23:05,439 --> 01:23:08,320
Speaker 1: Like you know, And it's interesting how we have such

1740
01:23:08,520 --> 01:23:12,080
Speaker 1: random resistance to a lot of these things. We kind

1741
01:23:12,120 --> 01:23:14,960
Speaker 1: of overthink it or we underthink it where we just go, oh, well,

1742
01:23:15,000 --> 01:23:16,560
Speaker 1: that can't be that such a big deal. Like I

1743
01:23:16,600 --> 01:23:19,519
Speaker 1: think the whole bottled water thing is now blown up.

1744
01:23:19,520 --> 01:23:21,080
Speaker 1: When my wife was talking to me about it like

1745
01:23:21,200 --> 01:23:24,080
Speaker 1: four or five years ago, and at the time it

1746
01:23:24,160 --> 01:23:26,320
Speaker 1: was like I could have been a bit like, oh, no,

1747
01:23:26,439 --> 01:23:28,920
Speaker 1: it doesn't matter, it's just a plastic water bottle. And

1748
01:23:28,960 --> 01:23:31,559
Speaker 1: now you see the research, right, And so I think

1749
01:23:31,640 --> 01:23:33,600
Speaker 1: it's so interesting, how like if you have someone in

1750
01:23:33,600 --> 01:23:35,920
Speaker 1: your life, your friends, your family who are recommending things

1751
01:23:35,960 --> 01:23:38,360
Speaker 1: to you, be open minded about it. You have no

1752
01:23:38,439 --> 01:23:41,320
Speaker 1: idea when it's finally going to be proven. And I'm

1753
01:23:41,360 --> 01:23:45,320
Speaker 1: hoping that anyone who's listened to this episode, please please

1754
01:23:45,320 --> 01:23:48,519
Speaker 1: please share this episode with friends and family members, because

1755
01:23:48,640 --> 01:23:51,280
Speaker 1: I think what doctor Shah's done beautifully today is he's

1756
01:23:51,320 --> 01:23:53,400
Speaker 1: laid out step one, step two, and step three. And

1757
01:23:53,439 --> 01:23:55,479
Speaker 1: so whether you're someone who's just getting started in your

1758
01:23:55,560 --> 01:23:58,760
Speaker 1: journey or whether you're someone who's trying to refine it

1759
01:23:58,800 --> 01:24:00,799
Speaker 1: and improve it and enhance it in a deep way,

1760
01:24:01,160 --> 01:24:02,920
Speaker 1: you know you've kind of given the pathway.

1761
01:24:02,560 --> 01:24:04,400
Speaker 2: For all of those Well, thank you, And you know

1762
01:24:04,720 --> 01:24:06,960
Speaker 2: you're right. It's so easy to be skeptical, right, It's

1763
01:24:07,000 --> 01:24:10,160
Speaker 2: hard to be not skeptical and open minded and do

1764
01:24:10,240 --> 01:24:13,360
Speaker 2: your research and really dive in. But I mean, you

1765
01:24:13,400 --> 01:24:15,280
Speaker 2: do such a good job of, you know, trying to

1766
01:24:15,320 --> 01:24:18,040
Speaker 2: get people to break through that barrier of skepticism opening

1767
01:24:18,080 --> 01:24:21,240
Speaker 2: their mind to new possibilities that I think if people

1768
01:24:21,280 --> 01:24:23,439
Speaker 2: were to like just kind of even they pick up

1769
01:24:23,479 --> 01:24:25,120
Speaker 2: one thing and while you search it on their own,

1770
01:24:25,400 --> 01:24:27,080
Speaker 2: that you're going to make a positive change. Right.

1771
01:24:27,439 --> 01:24:29,760
Speaker 1: I agree, Doctor Show, You've been incredible to them. I mean,

1772
01:24:29,840 --> 01:24:32,479
Speaker 1: thank You've giving us such a wealth of insight. And

1773
01:24:32,560 --> 01:24:34,120
Speaker 1: like I said at the beginning, I want this to

1774
01:24:34,120 --> 01:24:36,479
Speaker 1: be the episode that you come back to to go

1775
01:24:36,760 --> 01:24:38,519
Speaker 1: If I'm looking at my gut health, what do I

1776
01:24:38,520 --> 01:24:40,280
Speaker 1: need to focus on? If I'm looking at my nutrients,

1777
01:24:40,280 --> 01:24:42,120
Speaker 1: what do I need to focus on? Please please please

1778
01:24:42,160 --> 01:24:44,880
Speaker 1: take a screenshot of this episode right now. I want

1779
01:24:44,920 --> 01:24:47,320
Speaker 1: you to make sure that you tag doctor Shah and

1780
01:24:47,360 --> 01:24:50,120
Speaker 1: I on social media so that he can see what

1781
01:24:50,240 --> 01:24:52,479
Speaker 1: resonated with you, So that I can see what's that

1782
01:24:52,560 --> 01:24:54,920
Speaker 1: one thing you're trying. What's that thing that is now

1783
01:24:54,960 --> 01:24:57,640
Speaker 1: your day one not your one day? What is the

1784
01:24:57,640 --> 01:25:00,360
Speaker 1: thing that you're putting into practice that it is going

1785
01:25:00,400 --> 01:25:02,280
Speaker 1: to shift how you feel, that is going to shift

1786
01:25:02,640 --> 01:25:04,559
Speaker 1: how you live your life. What is the thing that

1787
01:25:04,560 --> 01:25:06,960
Speaker 1: you've been avoiding measuring that you're going to measure from

1788
01:25:07,000 --> 01:25:09,719
Speaker 1: now on to make sure that you can start taking

1789
01:25:09,760 --> 01:25:13,200
Speaker 1: the proactive steps in avoiding some of these challenges that

1790
01:25:13,240 --> 01:25:15,559
Speaker 1: you can, Doctor shaw, I want to ask you the

1791
01:25:15,600 --> 01:25:18,000
Speaker 1: final five of course, which we do with every guess,

1792
01:25:18,400 --> 01:25:20,280
Speaker 1: but I want to make sure that I ask where

1793
01:25:20,280 --> 01:25:22,639
Speaker 1: should people find you? Where should people follow you? Where

1794
01:25:22,680 --> 01:25:26,160
Speaker 1: can people connect with your work to continue to be educated?

1795
01:25:26,320 --> 01:25:28,200
Speaker 2: Yeah, so you know, I've been doing this course for

1796
01:25:28,320 --> 01:25:31,439
Speaker 2: my patients now for many years and a lot of

1797
01:25:31,439 --> 01:25:32,880
Speaker 2: them want their family and friends to do this, but

1798
01:25:32,920 --> 01:25:35,439
Speaker 2: they might be living in different countries. So I recently

1799
01:25:35,479 --> 01:25:38,320
Speaker 2: started putting the entire course on my Instagram page and

1800
01:25:38,560 --> 01:25:42,519
Speaker 2: so at darshanshaw MD. If you go there like it's

1801
01:25:42,560 --> 01:25:44,519
Speaker 2: all kind of in order. We're going to start with nutrition,

1802
01:25:44,720 --> 01:25:47,280
Speaker 2: then move on to sleep and move on to exercise,

1803
01:25:47,280 --> 01:25:49,280
Speaker 2: et cetera. And over the course of the year we'll

1804
01:25:49,320 --> 01:25:52,360
Speaker 2: have all the content on there, but in a sequential fashion.

1805
01:25:52,520 --> 01:25:56,040
Speaker 1: That's fantastic. So Darsian Shaw MD on Instagram right is

1806
01:25:56,040 --> 01:25:58,400
Speaker 1: the place to go and follow. We're hoping you're nowtploaded

1807
01:25:58,439 --> 01:26:00,840
Speaker 1: to TikTok as well, So yes, yeah, yeah, we need

1808
01:26:01,000 --> 01:26:03,400
Speaker 1: we need dush and on TikTok. I love it, both

1809
01:26:03,400 --> 01:26:06,080
Speaker 1: of them. It would be amazing. Uh, Doctor Show. These

1810
01:26:06,080 --> 01:26:08,759
Speaker 1: are your final five. We asked these to every guest,

1811
01:26:08,920 --> 01:26:12,200
Speaker 1: sometimes a different mocktel of all of them, but we

1812
01:26:12,320 --> 01:26:15,839
Speaker 1: need one word to one sentence maximum for each question.

1813
01:26:16,040 --> 01:26:19,280
Speaker 1: So question number one, what is the best health advice

1814
01:26:19,520 --> 01:26:20,479
Speaker 1: you've ever received?

1815
01:26:20,720 --> 01:26:22,880
Speaker 2: Get up and start moving nice? All right?

1816
01:26:23,000 --> 01:26:25,880
Speaker 1: Question number two, what is the worst health advice you've

1817
01:26:25,920 --> 01:26:26,760
Speaker 1: ever received?

1818
01:26:27,360 --> 01:26:30,840
Speaker 2: Let your doctor watch your blood markers? All right?

1819
01:26:31,040 --> 01:26:35,000
Speaker 1: Well, all right? Question number three, what is something you

1820
01:26:35,080 --> 01:26:37,760
Speaker 1: used to be skeptical about in terms of health and

1821
01:26:37,800 --> 01:26:39,720
Speaker 1: wellness techniques but now you swear by?

1822
01:26:40,000 --> 01:26:43,680
Speaker 2: Yeah, this whole field of eliminating toxins from your day

1823
01:26:43,680 --> 01:26:45,760
Speaker 2: to day environment. I used to think it didn't matter,

1824
01:26:45,840 --> 01:26:47,639
Speaker 2: but it matters so much again.

1825
01:26:47,720 --> 01:26:50,639
Speaker 1: Yeah you think O air purifier like it's just yeah.

1826
01:26:50,600 --> 01:26:52,200
Speaker 2: What are they trying to sell me? But it does

1827
01:26:52,320 --> 01:26:53,600
Speaker 2: make a huge difference.

1828
01:26:53,439 --> 01:26:57,800
Speaker 1: Right, Question number four, what is something that you used

1829
01:26:57,800 --> 01:27:00,680
Speaker 1: to swear by for your health and now you actually think? No,

1830
01:27:00,760 --> 01:27:02,320
Speaker 1: I don't need to focus on that anymore.

1831
01:27:02,479 --> 01:27:05,759
Speaker 2: Intimate and fasting. I know a lot of people will

1832
01:27:05,920 --> 01:27:09,439
Speaker 2: get upset at that answer, but I think there's a

1833
01:27:09,479 --> 01:27:10,799
Speaker 2: lot of science in the contrary.

1834
01:27:10,920 --> 01:27:13,599
Speaker 1: Now let's yeah, let's dive into that. Let's segue into

1835
01:27:13,600 --> 01:27:14,320
Speaker 1: that for a second.

1836
01:27:14,479 --> 01:27:17,679
Speaker 2: Yeah, So, intimated fasting is great for people that need

1837
01:27:17,720 --> 01:27:20,759
Speaker 2: to start eating less calories on a day to day basis.

1838
01:27:20,800 --> 01:27:23,360
Speaker 2: It's a good way to manage your caloric intake. But

1839
01:27:23,439 --> 01:27:26,320
Speaker 2: like I said earlier, a lot of people end up

1840
01:27:26,439 --> 01:27:29,800
Speaker 2: taking less protein and so they lose skeletal muscle mass.

1841
01:27:29,880 --> 01:27:32,519
Speaker 2: And that's what happened to me. I was intimated fasting.

1842
01:27:32,560 --> 01:27:34,719
Speaker 2: I started at my skeletal muscle mass and my scales

1843
01:27:34,760 --> 01:27:37,240
Speaker 2: started like plummeting, and I was what is happening? And

1844
01:27:37,280 --> 01:27:39,479
Speaker 2: it's all because of inmate and fasting, so I stopped it.

1845
01:27:39,920 --> 01:27:42,760
Speaker 2: So it's really more about what molecules you're putting into

1846
01:27:42,800 --> 01:27:46,120
Speaker 2: your body, I think, rather than the timing of it.

1847
01:27:46,680 --> 01:27:48,720
Speaker 2: And I think, you know, you really want to be

1848
01:27:48,760 --> 01:27:51,679
Speaker 2: careful if you are intimate and fasting that you're still

1849
01:27:51,680 --> 01:27:54,559
Speaker 2: getting your protein intake. And you are also not in

1850
01:27:54,600 --> 01:27:57,960
Speaker 2: the category of people that are either pregnant or breastfeeding

1851
01:27:58,360 --> 01:28:00,400
Speaker 2: or you know, an athlete. I think I've seen a

1852
01:28:00,400 --> 01:28:03,040
Speaker 2: lot of athletes actually cause a lot of damage to

1853
01:28:03,080 --> 01:28:04,679
Speaker 2: their metabolism and imin infesting.

1854
01:28:05,040 --> 01:28:07,160
Speaker 1: That's I mean, I'm not an athlete, but I found

1855
01:28:07,160 --> 01:28:10,200
Speaker 1: that when I was experimenting with it. So I stopped

1856
01:28:10,240 --> 01:28:12,720
Speaker 1: eating dinner by like six thirty PM, and I don't

1857
01:28:12,760 --> 01:28:15,080
Speaker 1: eat until the next morning until nine am. So that's

1858
01:28:15,200 --> 01:28:17,400
Speaker 1: the closest I get to it. But I'm someone who

1859
01:28:17,439 --> 01:28:20,240
Speaker 1: needs to eat three meals a day and I don't

1860
01:28:20,280 --> 01:28:22,320
Speaker 1: snack a lot, and so for me, it's like those

1861
01:28:22,360 --> 01:28:24,320
Speaker 1: three meals are my main meals and I'm very happy

1862
01:28:24,360 --> 01:28:26,120
Speaker 1: with them, so breakfast, lunch, and dinner. So I eat

1863
01:28:26,200 --> 01:28:29,080
Speaker 1: breakfast at nine, lunch at twelve to one, and then

1864
01:28:29,400 --> 01:28:32,160
Speaker 1: dinner at six, and it's like for me, that keeps

1865
01:28:32,160 --> 01:28:35,200
Speaker 1: my energy steady. I'm not overeating or under eating at

1866
01:28:35,240 --> 01:28:38,080
Speaker 1: any point. Like it works for me, and so I've

1867
01:28:38,120 --> 01:28:41,080
Speaker 1: always I've always been interested in that as well, because

1868
01:28:41,720 --> 01:28:45,240
Speaker 1: I've always found myself feel healthier, happier, and stronger when

1869
01:28:45,240 --> 01:28:45,800
Speaker 1: I'm doing that.

1870
01:28:46,120 --> 01:28:47,639
Speaker 2: Yeah, and that's the key. You have to go by

1871
01:28:47,680 --> 01:28:51,120
Speaker 2: how you feel. And I think you said another key

1872
01:28:51,160 --> 01:28:53,559
Speaker 2: where you don't have to snack during the day, like

1873
01:28:53,600 --> 01:28:55,960
Speaker 2: you're obviously eating coal foods and you're eating an adequate

1874
01:28:56,000 --> 01:28:59,800
Speaker 2: quantity where you're not having a snack, So that's another

1875
01:28:59,880 --> 01:29:00,519
Speaker 2: key as well.

1876
01:29:00,640 --> 01:29:03,559
Speaker 1: Yeah, absolutely, all right. Fifth and final question, doctor Shaw,

1877
01:29:03,920 --> 01:29:07,040
Speaker 1: which is if you could create one law that everyone

1878
01:29:07,040 --> 01:29:09,200
Speaker 1: in the world had to follow, what would it be?

1879
01:29:09,640 --> 01:29:14,120
Speaker 2: Get yourself a group of friends that you're so happy

1880
01:29:14,160 --> 01:29:16,639
Speaker 2: and proud to be around, that you share common interest

1881
01:29:17,160 --> 01:29:19,920
Speaker 2: in where you want your life to go, not just

1882
01:29:19,920 --> 01:29:20,880
Speaker 2: where it's at right now.

1883
01:29:21,000 --> 01:29:24,439
Speaker 1: It's a great answer everyone. That's doctor Shaw on on purpose.

1884
01:29:24,520 --> 01:29:27,280
Speaker 1: Thank you so much for listening and watching. Again. I

1885
01:29:27,320 --> 01:29:30,120
Speaker 1: hope that you take away and practices Doctor Shah kept

1886
01:29:30,120 --> 01:29:32,960
Speaker 1: saying just one thing from this episode and watch how

1887
01:29:33,000 --> 01:29:35,920
Speaker 1: your life changes. Again, a big thank you. Follow doctor

1888
01:29:35,960 --> 01:29:40,320
Speaker 1: Shaw on Instagram at Darshan Shaw MD on Instagram and

1889
01:29:40,360 --> 01:29:43,160
Speaker 1: on TikTok soon to come make sure you do that.

1890
01:29:43,320 --> 01:29:46,280
Speaker 1: And I hope that you stay happy, stay healthy and

1891
01:29:46,280 --> 01:29:48,720
Speaker 1: stay well. Thank you again, Doc, Thank you so much.

1892
01:29:48,760 --> 01:29:50,680
Speaker 1: Thank you, thank you, Jay, thank you. If you love

1893
01:29:50,760 --> 01:29:54,360
Speaker 1: this episode, you'll enjoy my interview with doctor Daniel Ahman

1894
01:29:54,720 --> 01:29:57,439
Speaker 1: on how to change your life by changing your brain.

1895
01:29:57,920 --> 01:30:02,320
Speaker 2: If we want a healthy ma mind, it actually starts

1896
01:30:02,800 --> 01:30:03,719
Speaker 2: with a healthy brain.

1897
01:30:03,960 --> 01:30:07,160
Speaker 1: You know, I've had the blessing or the curse to

1898
01:30:07,320 --> 01:30:12,280
Speaker 1: scan over a thousand convicted felons and over one hundred murderers,

1899
01:30:12,680 --> 01:30:14,599
Speaker 1: and their brains are very damaged.