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Speaker 2: For every ten percent of time that you spend sitting,
Speaker 2: you have a ten percent increase in all cause mortality.
Speaker 1: That's crazy.
Speaker 2: Yes, sitting for more than an hour at a time
Speaker 2: is literally what's killing most of us right now. He's
Speaker 2: a world renowned surgeon.
Speaker 1: Entrepreneur, and founder of next health.
Speaker 2: Doctor Dash and shock. Western medicine is so disease focused
Speaker 2: and so reactive that unless things are really bad, there's
Speaker 2: nothing they can offer you. The patients I was seeing,
Speaker 2: they were like, how come no one told me this?
Speaker 1: Before we jump into this episode, I'd like to invite
Speaker 1: you to join this community to hear more interviews that
Speaker 1: will help you become happier, healthier, and more healed. All
Speaker 1: I want you to do is click on the subscribe button.
Speaker 1: I love your support. It's incredible to see all your comments,
Speaker 1: and we're just getting started. I can't wait to go
Speaker 1: on this journey with you. Thank you so much for subscribing.
Speaker 1: It means the world to me.
Speaker 2: The best selling authoring most the number one healthy wellness.
Speaker 1: Podcast and Purpose with Jay Shetty. Hey everyone, welcome back
Speaker 1: to On Purpose, the number one health and wellness podcast
Speaker 1: in the world. Thanks to each and every one of
Speaker 1: you that come back every week to listen, learn, and grow.
Speaker 1: Our mission here is to make the world happier, healthier,
Speaker 1: and more healed, and we do that through introducing you
Speaker 1: to experts, stories, scientists, researchers, and doctors who have insights
Speaker 1: that we can all apply and improve our day to
Speaker 1: day life or maybe even the way we think and
Speaker 1: live now. Today's guest is someone that I've been working
Speaker 1: with personally for quite a few months now, if not
Speaker 1: a bit longer than that, and he's someone that I'm
Speaker 1: excited to introduce you to because he has so much
Speaker 1: great insight and I love the way he approaches some
Speaker 1: of the challenges that we're all facing in our daily
Speaker 1: lives with our health and wellness. Today's guest is doctor
Speaker 1: Shah darsh And Shah, MD, a health and wellness specialist,
Speaker 1: Board certified surgeon, published author, entrepreneur and founder of Next Health,
Speaker 1: the world's first and largest health optimization and longevity clinic.
Speaker 1: With expertise in all body systems, Doctor Shah has performed
Speaker 1: over fifteen thousand surgical procedures, including trauma surgery, general surgery,
Speaker 1: and reconstructive procedures. As a help and we as specialist,
Speaker 1: Darshan has advised thousands of patients on how to optimize
Speaker 1: their well being and extend their lives. Plan Please welcome
Speaker 1: to the show, Doctor Shah. Doctor Shah, thank you so
Speaker 1: much for having me. Good to have you here. Yes, yeah,
Speaker 1: I was thinking about it. I think we started working
Speaker 1: together probably just under a year ago. It feels like.
Speaker 2: It feels like about a year.
Speaker 1: About yeah, about yeah, about a year. And I remember
Speaker 1: we got introduced through my health coach, I believe. I
Speaker 1: think I'm trying to now, I'm like trying to piece
Speaker 1: it together.
Speaker 2: Yeah, connect the dots, your health coach, right.
Speaker 1: Somona Sharma, who I've worked with for quite a few
Speaker 1: years now, she introduced us. You have this incredible facility.
Speaker 1: I know it's definitely in LA because that's where I go.
Speaker 1: Where else do you have it?
Speaker 2: So, yeah, we have three locations in LA, one in
Speaker 2: New York and one also in Hawaii right now and Maui,
Speaker 2: which is sadly right now what they're going through a lot.
Speaker 2: But and now we're actually franchising all over the world,
Speaker 2: so we'll be in Dubai, we will be in Canada,
Speaker 2: Australia and all of the United States here pretty soon.
Speaker 1: And talk to me about this transition that you made
Speaker 1: very early on in your journey or not early on
Speaker 1: actually sorry, more recently. Yeah, more recently. You made a
Speaker 1: shift in your career, right because you went from practicing
Speaker 1: as a doctor traditionally to now building next health Talk
Speaker 1: to me about that transition and us to about why
Speaker 1: you did that and what was the reasoning behind it.
Speaker 2: Yeah, I think you know, most physicians never anticipate a
Speaker 2: complete one to eighty transition in their career, especially after
Speaker 2: you've like dedicated twenty five plus years. But I felt
Speaker 2: a real need to do that, and it was mainly
Speaker 2: because of my own personal health. So what happened was
Speaker 2: I started off as a surgeon. I then also went
Speaker 2: into the entrepreneurial side of surgery. It brought surgery centers
Speaker 2: and I started hiring doctors as well, And so I
Speaker 2: was spending half my life being a surgeon treating patients
Speaker 2: in the operating room, the other half my life running
Speaker 2: the business, and the other half of my life, you know,
Speaker 2: trying to maintain my own health and my own sanity.
Speaker 2: And unfortunately, that last part of my life just kind
Speaker 2: of fell through the cracks, right, And so what happened
Speaker 2: was I found myself, fifteen plus years into my career
Speaker 2: as probably the most unhealthy person in the building that
Speaker 2: I was working in. I was forty pounds overweight, and
Speaker 2: you know, weight doesn't really matter for everything, but for me,
Speaker 2: that really led to tons of health challenges, such as
Speaker 2: I had high blood pressure and that blood pressure was
Speaker 2: not getting any better despite being on two medications. I
Speaker 2: was pre diabetic on diabetes medications, and I was not
Speaker 2: able to move very well like all my joints sake,
Speaker 2: because of an autoimmune disease starting. So, you know, I
Speaker 2: was fifteen, sixteen years into my career and I was like,
Speaker 2: I'm getting really, really sick. And at that point in
Speaker 2: time as well, I had my first child. And you know,
Speaker 2: having your first child is often like a time in
Speaker 2: your life where you sit and reflect. And I was
Speaker 2: actually doing the math, utilizing studies that say, like, if
Speaker 2: you have this hemoglobin a one ce, this level of
Speaker 2: high blood pressure, this level of obesity, how long you're
Speaker 2: going to live? And as I was doing the math,
Speaker 2: and I came quickly to the realization I was a
Speaker 2: little bit older when I ended my first child, I
Speaker 2: was forty, that I would not live to see him
Speaker 2: potentially graduate from college. And to me, like that was
Speaker 2: a major kind of punch in the gut, right, like
Speaker 2: what am I doing to myself? And so that kind
Speaker 2: of started this thought process and this transition in my
Speaker 2: life where I said I need to make some massive
Speaker 2: changes here, and I need to do a quick because
Speaker 2: I need to be alive for this kid. You know,
Speaker 2: I did what a lot of people do. I said,
Speaker 2: you know, I need to find the best of the
Speaker 2: best doctors. So I went to Beverly Hills. I researched
Speaker 2: all the best concierge medicine doctors. You know, I hired
Speaker 2: an expensive concierge medicine doctor. I said, your job is
Speaker 2: to get me healthy. Went to his office, and you know,
Speaker 2: paid a pretty penny for this too, wasn't she. He
Speaker 2: did a bunch of tests on me, and he found
Speaker 2: out that, yeah, I was pre diabetic and it was
Speaker 2: getting a little bit worse, and I was hypertensive, and
Speaker 2: I need to be another blood pressure medication. And probably
Speaker 2: the reason I was having difficulty moving and you know,
Speaker 2: be performing all the activities of my life that I
Speaker 2: wanted to perform with vitality was because I was depressed.
Speaker 2: So then he added an antidepression medication to my list
Speaker 2: of meds. So my list of meds grew from eight
Speaker 2: medications to twelve medications. And that's all he told me.
Speaker 2: He just prescribed me four or five more things. There
Speaker 2: wasn't even a mention of do you go to the gym,
Speaker 2: how do you sleep? What's your stress level? Like? Not
Speaker 2: even a question about that? And I thought to myself, like,
Speaker 2: there is something really wrong here. And this is the
Speaker 2: world that I grew up in, right, this is the
Speaker 2: medical training that I grew up in medical school. When
Speaker 2: I did med school back in the nineteen nineties, you
Speaker 2: spent one day of one class talking about nutrition, maybe
Speaker 2: half a day of another class talking about sleep. But
Speaker 2: it was mostly about sleep disorders, right, like sleep apnea
Speaker 2: and things like that. I did not have the knowledge.
Speaker 2: So how can I expect this guy to have the knowledge? Right?
Speaker 2: I mean, the Western medicine is so disease focused and
Speaker 2: so reactive that unless things are really bad and we
Speaker 2: can't prescribe you a pill or a surgery, there's nothing
Speaker 2: they can offer you really, right. And so I saw
Speaker 2: like a massive flaw here, and I decided, at that
Speaker 2: moment in time, like I need to learn for myself
Speaker 2: how to do this right. So decided to hire someone
Speaker 2: else to take position in my office that I had
Speaker 2: and just take some time off and educate myself. And
Speaker 2: so that led to six months to a year of
Speaker 2: going to every conference I could find and This was
Speaker 2: like eight nine years ago. When I have a struggle,
Speaker 2: my first instinct is to educate myself. Learn, learn, learn,
Speaker 2: and so I went to every conference I could find.
Speaker 2: I went to like physical therapy conferences. I went to
Speaker 2: like how to become a personal trainer, registered dietitian courses.
Speaker 2: I went to all these conferences and I learned so much,
Speaker 2: and then I kind of stumbled into the field of
Speaker 2: functional medicine. Have you heard of functional medicine? And I'm
Speaker 2: sure you have. Yeah, Doctor hyman On here is one
Speaker 2: of the fathers of functional medicine, my favorite people in
Speaker 2: the whole world. But learn from him and others about
Speaker 2: the root cause of illness and it was incredible, Like
Speaker 2: within eight months, I was able to like completely turn
Speaker 2: my health around. And as I was doing this, the
Speaker 2: patience I was seeing I was helping them do the
Speaker 2: same thing and they're like, how come no one told
Speaker 2: me this? And so that's what kind of started my
Speaker 2: new career in medicine. I said, you know, medicine is fantastic.
Speaker 2: If you're helping sick people become unsick, you're treating cancer,
Speaker 2: you're treating diabetes. But it's also to me exponentially more
Speaker 2: fantastic when you're helping the other ninety percent of people
Speaker 2: who aren't sick stay healthy and never get to that
Speaker 2: point in the first place. And so for me, it
Speaker 2: was just kind of bringing all that together and really
Speaker 2: providing a place for people to go when you're not
Speaker 2: yet sick, like when you not yet need to go
Speaker 2: to the doctor of the hospital, where do you go.
Speaker 2: It's not just the gym, right, There's much more you
Speaker 2: need to do. It's a lot more work to be done.
Speaker 2: And that's what I then dedicated my new kind of
Speaker 2: my new life in medicine to is creating that.
Speaker 1: Place well of those key is or the core areas
Speaker 1: of next health based on functional medicine that you're measuring
Speaker 1: and that you think we all need to be aware
Speaker 1: of when we're looking at that three sixty degree look
Speaker 1: at all health.
Speaker 2: Right, right, So you know this is where I think,
Speaker 2: you know, I have this conversation with all my patients.
Speaker 2: We sit down and we say, look, there's an overwhelming
Speaker 2: amount of health information out there, and a lot of
Speaker 2: it is not based in science. There's a lot of
Speaker 2: like majoring in minor things, right, there's a lot of
Speaker 2: focus on like what's the best superfood or you know,
Speaker 2: what's the how much caffeine should I have per day?
Speaker 2: But like, in reality, what I tell people is, let's
Speaker 2: break this down for you into the main components, and
Speaker 2: over time, let me educate you on the main components
Speaker 2: of health, but less not major in the minor things.
Speaker 2: Let's focus on the twenty percent of the information that's
Speaker 2: going to give you the eighty percent of the result, right, Like,
Speaker 2: what are the key two or three things you need
Speaker 2: to know on each aspect of your health to create
Speaker 2: a major difference. And that's the Parreto principle, which is
Speaker 2: where can you expand the least amount of energy to
Speaker 2: get the most amount of results. And once you get
Speaker 2: that right, you can absolutely go down the rabbit hole
Speaker 2: further if you want to. So we start off. I
Speaker 2: have this thing called wellness wheel, I call it. There
Speaker 2: are twelve points in the wellness wheel. We start off
Speaker 2: with the basics nutrition, sleep, and exercise, but then we
Speaker 2: move on to gut health, immune system health, hormone health,
Speaker 2: hard health, and brain health. And so then we spend
Speaker 2: a lot of time talking about each one of those
Speaker 2: individually and in each one of these categories what I
Speaker 2: do is I try to frame it as this is
Speaker 2: a three step process, and the first step is number one,
Speaker 2: how do we make sure you're not dying from this right?
Speaker 2: How do we make sure your nutrition is not killing
Speaker 2: you like you're becoming a metabolic disaster with diabetes, or
Speaker 2: how do we make sure that your immune system is
Speaker 2: healthy enough to prevent cancer? How do not die? Basically,
Speaker 2: the second part of it is how do we improve
Speaker 2: your health span? How do we keep you as healthy
Speaker 2: as possible for as long as possible. And then the
Speaker 2: last part is what's the advanced science out there in
Speaker 2: the longevity world that we can implement into your life.
Speaker 2: Once we make sure you're not in trouble and then
Speaker 2: you've maasured how to take care of your health span yourself,
Speaker 2: how do we then start applying these these new techniques
Speaker 2: as new science. So a lot of people come to
Speaker 2: us and they want to jump straight to like, how
Speaker 2: how do I do NADIV, how do I do hyperbaric
Speaker 2: oxygen therapy? I'm like, no, no, no, Let's hold on a second.
Speaker 2: Let's make sure you're not eating ultra processed food first,
Speaker 2: because that's what's going to make the biggest difference, right. Yeah,
Speaker 2: So that's kind of how we frame it, and it's
Speaker 2: we go down each one of these categories and talk
Speaker 2: about what's going to make the biggest difference for people.
Speaker 1: Fantastic, I think this is I wanted to lay that
Speaker 1: out for people because I want to be able to
Speaker 1: understand a you've been on this personal journey yourself. There's
Speaker 1: a professional shift here as well, because you can see
Speaker 1: the kind of challenges that come with traditional medicine and
Speaker 1: how functional medicine is the future, even though it seems
Speaker 1: like it's rooted in ancient times or an ODA method
Speaker 1: that's coming back and then looking at these key areas
Speaker 1: and that's what I want to dive in with you today,
Speaker 1: if that's okay, Oh, absolutely, in all these areas because
Speaker 1: I'd love to give people whoever listen to this episode,
Speaker 1: whether you're watching at home, or whether you're you know,
Speaker 1: cooking right now, whether you're listening with a partner or
Speaker 1: whatever it may be. I want this to be the
Speaker 1: episode that you come back to to learn about these
Speaker 1: areas of your health so you can become more proactive,
Speaker 1: not reactive, and get focused on the areas that need help.
Speaker 1: So really, yeah, let's dive in to Let's first start
Speaker 1: with nutrition, because I think that it's such a big
Speaker 1: area of our lives, and I think it's one of
Speaker 1: those ones that everyone will say, Hey, I was put
Speaker 1: in for surgery, but I was never really told to
Speaker 1: change my diet or even even when I went last year,
Speaker 1: like you helped me through my You didn't perform the surgery,
Speaker 1: but you helped me through my ernia surgery. And I've
Speaker 1: spoken that on the podcast a couple of times. And
Speaker 1: I was never told to change my diet. However by
Speaker 1: the doctors, you did tell me, and so did Mona.
Speaker 1: If you had not told me that, it would have
Speaker 1: been a lot harder to even recover. So even though
Speaker 1: it wasn't integral to this surgery, it did affect the recovery.
Speaker 1: And so let's talk about nutrition. It's such a big
Speaker 1: part of our life. Let's start with what has gone
Speaker 1: wrong with our food? Like what what has changed about
Speaker 1: our food that it's almost like a surprise to us
Speaker 1: today that what we eat is affecting how we feel.
Speaker 2: Yeah, it's really multi factorial, but it's all happened in
Speaker 2: the last fifty or sixty years. You look at like
Speaker 2: obesity rates, heart attack rates, diabetes rates the last fifty
Speaker 2: years just exponentially increasing. And I think it's a few
Speaker 2: things that happened. One was there was a little bit
Speaker 2: of a panic back in the fifties that we weren't
Speaker 2: going to have enough food to feed everybody, Right, so
Speaker 2: the governments start putting into place subsidies and laws and
Speaker 2: bringing corporations together to start mass producing food. And that
Speaker 2: mass production of food led to overfarming of soil, packaging
Speaker 2: foods to make them last longer. But then also, you know,
Speaker 2: you have these packaged foods are not that inspire hiring,
Speaker 2: So how do you make them taste better? You make
Speaker 2: them hyper palatable. And then whenever you involve corporate America
Speaker 2: in anything, right, what's the goal of corporations to make
Speaker 2: a profit? How do you do that by making things
Speaker 2: cheaper and making more of them? Right, So, now you
Speaker 2: have these giant food conglomerates like making tons and tons
Speaker 2: of food as cheaply as possible, and that means using chemicals,
Speaker 2: it means using dyes, it means hiring scientists to make
Speaker 2: it hyper palatable. So even though normally you're you know,
Speaker 2: you would eat this thing and your body would be like,
Speaker 2: what is this? This is horrible, and your body would
Speaker 2: a sense how bad it is for you. Now you
Speaker 2: can't because the scientists have made it taste good, right,
Speaker 2: And so you have this massive kind of explosion of
Speaker 2: ultra processed food. An entire supermarket. You look at the
Speaker 2: square footage of a supermarket, only the outside of it
Speaker 2: is dedicated to fresh food. The entire middle is frozen, process, boxed,
Speaker 2: canned food. Right, And we have so much of it
Speaker 2: in our society right now that that's really what's caused
Speaker 2: a lot of the problems. In addition to that, we
Speaker 2: have food coming from all over the world to us,
Speaker 2: so as being shipped to us, is being stored, it's
Speaker 2: being preserved, it's being grown and soiled, that's overfarmed, and
Speaker 2: so we kind of come to this disaster point where
Speaker 2: most of the food that we see that is being
Speaker 2: supplied to our population has become full of toxins and
Speaker 2: basically not healthy for you. So really we have to
Speaker 2: really really look at and take a step back. How
Speaker 2: do we eat fifty years ago and how can we
Speaker 2: go back to that type of heating pattern.
Speaker 1: Mental health is now talked about more than ever which
Speaker 1: is awesome. I mean, I don't have to tell you
Speaker 1: that it's a primary focus of on Purpose, but on
Speaker 1: a day to day basis, many people don't know where
Speaker 1: to turn or which tools can help. Over the past
Speaker 1: couple of years, I've been working with Calm to make
Speaker 1: mental wellness accessible and enjoyable, or as I like to say,
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Speaker 1: Change your Life. I think that's the hard part, right,
Speaker 1: Like you just said that, when you go into a
Speaker 1: grocery store, you're seeing that the majority of is taken
Speaker 1: up by process foods. People are thinking, well, how do
Speaker 1: I what do I eat? Because it's almost like we've
Speaker 1: got so used to eating out of tinscans, boxes, packets,
Speaker 1: it almost even takes the second to think of what
Speaker 1: food isn't in one of those, or isn't refrigerated, isn't
Speaker 1: frozen or whatever it may be. Like, what would you say,
Speaker 1: taking your eighty twenty principle as you were mentioning referring
Speaker 1: to before, what is that thing that we can do
Speaker 1: twenty percent? Because I think when we think about food,
Speaker 1: it just feels so big and overwhelming, and then the
Speaker 1: stress of cooking with our busy lives and working and
Speaker 1: coming home late from work and trying to eat something quickly,
Speaker 1: like the what's the quick win or what's the small
Speaker 1: win that we can make?
Speaker 2: Yes? Absolutely, so the twenty percent here is working really
Speaker 2: hard to eliminate that ultra processed food. Okay, so really
Speaker 2: focusing on how do you get fresh, organic food into
Speaker 2: your body as much as possible? And I could tell
Speaker 2: you if you only make this one change, that's all
Speaker 2: you need to worry about. You don't need to worry
Speaker 2: about your protein content and your micronutrients, like all of
Speaker 2: that will come with just switching from ultra processed food
Speaker 2: to organic, fresh, whole foods, and then if that's only
Speaker 2: one thing that you do, you've had a massive win.
Speaker 2: That's going to give you the eighty percent of the result,
Speaker 2: as it will force you to learn how to make
Speaker 2: good food quickly because we're all busy, right, so how
Speaker 2: do we make how do we make a quick protein
Speaker 2: shake or how do we make a quick salad and
Speaker 2: still get the nutrients in that we need to not
Speaker 2: feel hungry. Once you start doing that, you find that
Speaker 2: your hunger goes down just exponentially, You don't need to
Speaker 2: eat as often, and you kind of eliminate you know,
Speaker 2: snacking is such a huge thing now. It's almost like
Speaker 2: we're taught that if you're not snacking, you're not going
Speaker 2: to have enough energy for the day. And that's only
Speaker 2: because we're snacking on processed food in between eating processed food, right,
Speaker 2: So really, once you start eating whole food again, you
Speaker 2: can even a lot of people just stop even eating
Speaker 2: one meal a day. They go straight into lunch and dinner.
Speaker 2: I eat protein every morning for my meals. I need
Speaker 2: to have protein in the morning that most people do.
Speaker 2: And we could talk about fasting later too, and kind
Speaker 2: of the change in thought around that, But making that
Speaker 2: one change is going to give you eighty percent of
Speaker 2: the result in my opinion and my experience talking to
Speaker 2: hundreds of people about this over the last year too.
Speaker 2: And then there's two or three things you can do
Speaker 2: after that once you got that down, But that would
Speaker 2: be number one for sure. Two and three Okay, so
Speaker 2: number two is managing your glucose response curve. Okay, yeah, exactly.
Speaker 2: So the science has come extremely far in this, and
Speaker 2: what we know for a fact is, first of all,
Speaker 2: we know for a fact that metabolic syndrome diabetes is rampant,
Speaker 2: and it's just getting into more and more communities throughout
Speaker 2: America all the time. And that's because of things like
Speaker 2: we talked about snacking, ultra processed food, et cetera. But
Speaker 2: it's also just people have forgotten how to eat in
Speaker 2: a way that keeps your glucose curve under control. Now,
Speaker 2: when I say glucose curve, that means that I'm talking
Speaker 2: about like actually measuring your glucose all the time and
Speaker 2: seeing when it goes up and when it goes down.
Speaker 2: And so there's a device now that you can buy.
Speaker 2: It's called a continuous glucose monitor have you worn one
Speaker 2: of these yet?
Speaker 1: I haven't seen them. Yeah, I think my wife had one.
Speaker 2: Ah, fantastic. It is a game changer as far as
Speaker 2: I'm concerned. I mean, I don't recommend a lot of
Speaker 2: like you know, technology and things until it's like really
Speaker 2: proven and vetted. But I really feel you this is
Speaker 2: something we've used for diabetics for years now, but finally
Speaker 2: people are starting to use it in their regular day life.
Speaker 2: And you don't have to wear it forever. I just
Speaker 2: wear mine for like six weeks, and I found incredible
Speaker 2: amounts of information about how to eat. So for example,
Speaker 2: one thing is, you know, we all sit down and
Speaker 2: we start with chips or bread, right, it's the absolute
Speaker 2: worst thing you can do. You want to start with
Speaker 2: your vegetables first. That puts fiber into your body and
Speaker 2: slows your digestive track. And then you do your protein
Speaker 2: and fats, and last is the carbs, okay, because that'll
Speaker 2: slow the release of glucose from the carbs. That's one
Speaker 2: of the things you learn from wearing a continuous glucose monitor.
Speaker 2: You also learn from wearing continuous glucose monitor what foods
Speaker 2: shoot your glucose through the roof versus you know, rose,
Speaker 2: anybody else's right, and it's different, Like if you eat
Speaker 2: a banana, it could shoot your glucose through the roof
Speaker 2: and your friend no problem at all. And that's because
Speaker 2: your microbiome, your matabolism is different than every single other person.
Speaker 2: So you can personalize the foods that you eat to
Speaker 2: keep your glucose level steady. And if you keep your
Speaker 2: glucose level as steady as possible day after day after day,
Speaker 2: and you know, you can cheat. It's not like people
Speaker 2: don't cheat. We all like to eat to dessert every
Speaker 2: once in a while or cook it. But it really
Speaker 2: makes you cognizant of what's happening internally. And you know,
Speaker 2: we live our life not being cognizant of what's happening
Speaker 2: internally until we feel really, really bad. This really teaches you,
Speaker 2: like how your body is reacting to the food that
Speaker 2: you eat. So I recommend all my patients, you know,
Speaker 2: six weeks of a continuous glucose monitor really learn how
Speaker 2: your glucose curve reacts to certain foods. There's a really
Speaker 2: good book out there, it's called The Glucose Revolution, is
Speaker 2: very well written. You can read it in like three
Speaker 2: four hours about how to manage your glucose curve. I
Speaker 2: love that book. I give it to all my patients
Speaker 2: as well, and I think you learn a lot. So
Speaker 2: number two is managing your glucose curve.
Speaker 1: Well, that's fantastic. You know what. I love talking to
Speaker 1: you because you make it sound so simple and accessible,
Speaker 1: Like whenever I talk to you, I find it so
Speaker 1: easy to understand what I need to do, why I
Speaker 1: need to do it, why it makes sense. And I
Speaker 1: don't need to be as well versed in what you're
Speaker 1: talking about as you are, right, and it's not overly
Speaker 1: technical in a way that I can't wrap my head
Speaker 1: around it. So I love how practical you just made that,
Speaker 1: especially how we eat what's on our plate, because I
Speaker 1: think so many of us spend so long trying to
Speaker 1: figure out like, oh maybe I shouldn't eat that and
Speaker 1: I shouldn't have that. It's actually the order can make
Speaker 1: all the difference. And now everyone who's listening or watching,
Speaker 1: make sure that you don't go and start with the
Speaker 1: bread or the chips and you know instead, yeah, exactly exactly.
Speaker 1: That's why they serve it first. Well, now I guess
Speaker 1: they serves chips and walk first too, But what was
Speaker 1: the number three?
Speaker 2: So number three and number three and number four. It
Speaker 2: can be switched around based on your particular dietary pattern,
Speaker 2: but I would say number three is making sure you
Speaker 2: have adequate protein intake. And a lot of people they
Speaker 2: diet and they not just cut back on the the
Speaker 2: carbs they eat the fat state, but they also cut
Speaker 2: back of the amount of protein the eed and you
Speaker 2: lose weight on the scale, but you're losing more muscle
Speaker 2: mass and you're losing fat. And that's a travesty because
Speaker 2: you need your muscle mass to support not just support
Speaker 2: your bones and give you strength, but it's also one
Speaker 2: of the biggest organs in your body that's preventing you
Speaker 2: from going into diabetes, cancer and dementia. So preserving muscle
Speaker 2: mass is key. So I have all of my patients
Speaker 2: by this really cool scale that I like. It's called
Speaker 2: the in Body H two end Scale H twenty end scale,
Speaker 2: and it's a scale that you step on, but you
Speaker 2: also grab onto these handlebars and it tells you your
Speaker 2: skeletal muscle mass. Okay, so you cannot just track your
Speaker 2: body fat percentage, but also your skeletal muscle mass and Obviously,
Speaker 2: you want to maintain your skeletal muscle mass, especially the
Speaker 2: older you get. So the closer you get to forteen
Speaker 2: and fifty, you need to have a big store of
Speaker 2: skeletal muscle mass because it's going to decline. We all
Speaker 2: start declining after the age of fifty, and it takes
Speaker 2: a lot of protein, a lot of strength training to
Speaker 2: make up for that decline. And you want to maintain
Speaker 2: that skeletal muscle mass. Number one thing to do is
Speaker 2: have one gram per pound of body weight of protein
Speaker 2: per day, broken up into three to four divided dosages. Okay,
Speaker 2: so you do that, you step on this scale. I
Speaker 2: like weighing myself every day. It gives you that accountability
Speaker 2: factor and you can track the data and make sure
Speaker 2: you're maintaining skeletal muscle mass and if you need to
Speaker 2: decreasing fat mass. Now, one gram per pound of body weight,
Speaker 2: Like people don't really know, like what is that really?
Speaker 2: So look it up. Most people weigh you know, somewhe
Speaker 2: around one hundred fifty pounds. Look up one hundred and
Speaker 2: fifty grams of protein. Look that up on Google and
Speaker 2: you'll see all sorts of infographics and it's a lot
Speaker 2: of protein. It's not a small amount of protein, and
Speaker 2: if you're vegetarian or vegan, you can still do this,
Speaker 2: but you're going to probably need a little bit more
Speaker 2: because only about eighty percent of that is bioavailable protein.
Speaker 2: So you want to maybe even increase a little bit more.
Speaker 2: And once you see that infographic, once you see your
Speaker 2: just even like, buy a little scale and measure out
Speaker 2: one hundred fifty grams of protein, see what it is,
Speaker 2: You're like, oh, wow, I am really not getting enough
Speaker 2: protein day.
Speaker 1: I've been thinking about that a lot later myself. I've
Speaker 1: been looking at that and Roddy and I were talking
Speaker 1: about it and I was like, yeah, I'm not sure
Speaker 1: I'm getting as much protein as I need to be getting.
Speaker 1: And I'm obviously plant based, so that was something that
Speaker 1: we were diving into. What are the best plant based
Speaker 1: sources of protein that you're seeing and that actually add
Speaker 1: up to that amount? Not I know what the sources are,
Speaker 1: but it's almost like, how do you get that much
Speaker 1: of it? Yeah?
Speaker 2: I mean, you know, you know what the sources are,
Speaker 2: like beans and grains and all, but also I myself
Speaker 2: and all my vegetarian and vegan friends, I recommend you
Speaker 2: know Pee protein powder. It's really good. It goes down easily.
Speaker 2: Put it like you need to add it to like
Speaker 2: your oatmeal and other other things that you're eating, and
Speaker 2: you'll you'll start building up, you know. And look, the
Speaker 2: idea is not to get from like ten grams of
Speaker 2: protein to day all the way to one hundred and
Speaker 2: fifty grams. You build up slowly over time, and you
Speaker 2: see what kind of works for you. All of this
Speaker 2: needs to be individualized. And that's why I like having
Speaker 2: like that data point which is the bioimpetent scale that
Speaker 2: in body scale, because you can see like, oh wow,
Speaker 2: my scale and muscle mass is going up. I'm doing good. Now,
Speaker 2: like here's where I need to be, right so you
Speaker 2: can really personalize it for yourself.
Speaker 1: Okay, fantastic, this is this is already helping me. I'm
Speaker 1: like listening to everything you're saying. This is it's so
Speaker 1: relatable and so so actionable immediately, which which is fantastic.
Speaker 1: And I love the and I keep keep please keep
Speaker 1: sharing like the tools or the the gadgets that we
Speaker 1: can have or websites, your books, because I want all
Speaker 1: of our community to feel really supported and go Okay,
Speaker 1: that's what I haven't read yet.
Speaker 2: Or yeah, absolutely, And I have no financial like hookup
Speaker 2: with any of these companies. I'll tell you if I do.
Speaker 2: But this is the stuff that I love and I've
Speaker 2: seen my patients really take too as well. So I'm
Speaker 2: gonna I'm gonna blurt them out and do your research,
Speaker 2: you know.
Speaker 1: But yeah, let's talk a bit about supplements. And because
Speaker 1: I think that there's a lot of like mixed messaging
Speaker 1: out there about what's needed, how much of it's needed.
Speaker 1: Some people are like, well, none of it really gets
Speaker 1: absorbed and does it make a difference, And there's always
Speaker 1: a debate about it. How do you go about figuring
Speaker 1: out what someone needs as an individual as opposed to
Speaker 1: just taking what everyone's taking because you keep hearing about
Speaker 1: it everyone.
Speaker 2: Yeah, that's such a great question. And we can't even
Speaker 2: talk about that, Jay without talking about number four on
Speaker 2: the list, which was vegetables. All right, and I'll tell
Speaker 2: you why. So the fourth thing, which is as important
Speaker 2: as protein, is getting enough vegetables in your diet on
Speaker 2: a daily basis. So do you know how much that is?
Speaker 2: By chance?
Speaker 1: I don't. I mean, I have a lot of vegetables, right,
Speaker 1: but I have no idea, so you're gonna have to
Speaker 1: tell me.
Speaker 2: Right, And so a lot a lot of people really
Speaker 2: know like what's the right amount, And really the amount
Speaker 2: of vegetables you eat has a lot to do with
Speaker 2: the amount of fiber intake you need, which ninety percent
Speaker 2: of America doesn't get enough fiber, and fiber is a
Speaker 2: critical ingredient of our diet. Secondly, that's for most of
Speaker 2: our micronutrients and phyto nutrients are is in those vegetables. Thirdly,
Speaker 2: they just keep you full and satiated all the time
Speaker 2: as well. So getting enough vegetables in your diet is
Speaker 2: extremely important. The number that I've seen in a lot
Speaker 2: of fitness and nutrition gurus talk about is it's a
Speaker 2: big number. It's like eight hundred grams of vegetables. It's
Speaker 2: about a quart of vegetables, right, So once again, get
Speaker 2: your scale and measure this out and see what it is.
Speaker 2: It's not a small amount. It's like two full salads
Speaker 2: a day, but that's kind of what we need to
Speaker 2: work up to. So if you're doing that, the need
Speaker 2: for supplementation is minimal to none. Actually, I'm not a
Speaker 2: big supplement pusser. I'd much rather people get it in
Speaker 2: your diet. The reality of the situation is, however, it's
Speaker 2: really hard to get that much protein and that much
Speaker 2: vegetable product into your diet right And of course we
Speaker 2: can't talk about vegetables without talking about making sure you're
Speaker 2: buying organic. You know, you're buying as local as possible.
Speaker 2: And if you can go to EWG dot org Environmental
Speaker 2: Working Group's website, they'll give you a list of what
Speaker 2: are the most toxic vegetables and the least toxic out
Speaker 2: there right now. So look at that website and I'll
Speaker 2: give you the list. So, if you're not getting enough
Speaker 2: vegetable intake into your diet, the next step is to
Speaker 2: add some supplementation to that. The most common supplements I
Speaker 2: recommend for people are vitamin D. We don't get enough
Speaker 2: sunlight to produce it. We're not getting enough in our diets,
Speaker 2: so most people do need some vitamin D. It needs
Speaker 2: to be dialed in based on a blood test, so
Speaker 2: you do a blood test. I like the vitamin D
Speaker 2: level to be around fifty to eighty and the vitamin
Speaker 2: D form that I like people to take is vitamin
Speaker 2: D three K two. The K two is also another
Speaker 2: vitamin added in. It prevents over absorption of calcium with
Speaker 2: the vitamin D and deposition of calcium in your blood vessels.
Speaker 2: So vitamin D three K two. Then fish oil supplement
Speaker 2: as well for the vegetarians and vegans out there. There's
Speaker 2: some great non fish sources of fish oil as well,
Speaker 2: so I would do that as well. Magnesium is something
Speaker 2: that we're all very deficient in, so I would do
Speaker 2: magnesium as well. And then creatine. Believe it or not,
Speaker 2: I meino acid that has a lot of research behind it.
Speaker 2: Do you do creatine? Yes, yeah, five to eight milligrams
Speaker 2: every morning, just put a scoop in your coffee and
Speaker 2: mixes in with anything. I think. That's another really interesting
Speaker 2: good one. And then I kind of then, you know,
Speaker 2: kind of do it based on what I ate the
Speaker 2: day before, Right, So if I got a couple of
Speaker 2: good salads in fine, I don't need to do anything else.
Speaker 2: If I didn't, I'll take a packet of AG one,
Speaker 2: which is like a phyto nutrient powder which I really like,
Speaker 2: and or a multivitamin sometimes as well. I'll do that too.
Speaker 2: And then protein powders are pretty much always a staple
Speaker 2: for me as well. That's the other supplement that I use.
Speaker 1: You're just putting that onto other stuff, Yeah.
Speaker 2: Putting that onto other stuff, putting that into a shake.
Speaker 2: You know, shakes are very convenient. There's a really good
Speaker 2: protein powder I like called super Gut. It's actually a
Speaker 2: resistant starch and a protein powder and fiber all in
Speaker 2: one like bag. And so super God is a fantastic
Speaker 2: like rescue product I have, Like if I've been on
Speaker 2: a plane for eight hours or something, you know, and
Speaker 2: I just come home and just take down and get
Speaker 2: my nutrition in and that's pretty much it. You know,
Speaker 2: there's other things you can do, Like if you're having
Speaker 2: trouble sleeping, there's Ashwa Ganda, there's glycine. If you're having
Speaker 2: trouble with stress, Ashaganda is another good one for that.
Speaker 2: But then I'm really selective about which ones to use.
Speaker 1: Yeah, yeah, great, those are fantastic. That's a really good
Speaker 1: breakdown for anyone. I mean, I remember when I first
Speaker 1: started measuring that with Mona is like my vitamin D,
Speaker 1: which you would never have known if you met me
Speaker 1: or saw me. It was ten yeah, and it was
Speaker 1: just like I was living my life like I was
Speaker 1: on planes I was giving keynotes. I was I was healthy,
Speaker 1: I was energetic, whatever, and she was just like, I
Speaker 1: don't even know how you function. I was out of ten.
Speaker 1: It was like it was and I was unaware.
Speaker 2: How old were you when you do this?
Speaker 1: This is this is like a year and a half.
Speaker 1: Oh okay. It was just interesting to me because the
Speaker 1: only thing I could feel is like I was feeling
Speaker 1: a bit fatigue, and that was the only thing. And
Speaker 1: that's why I think that the reason why I'm raising
Speaker 1: that for my audience and community here today is don't
Speaker 1: take it for granted, and don't assume that you might
Speaker 1: be like, oh, I don't need any of these videamin supplements.
Speaker 1: It's like it could be the tiniest thing that you're
Speaker 1: experiencing as a symptom. It's important to take it seriously
Speaker 1: because you don't want to be at a ten.
Speaker 2: You bring up an extremely good point. A couple points
Speaker 2: I want to make here. One is you have to
Speaker 2: become the CEO of your own health. And what I
Speaker 2: mean by that is a CEO manages a business by
Speaker 2: looking at numbers on a daily basis. Right, most people
Speaker 2: manage their health based on a feeling that they have
Speaker 2: symptoms that they have. They're not looking at numbers. So
Speaker 2: becoming the CEO of your own health means knowing what
Speaker 2: are the key KPIs of your health. There's only about
Speaker 2: ten of them, skeletal muscle mass being one of them,
Speaker 2: body five percentage being another, Vitamin D level being another.
Speaker 2: You got to keep that dialed in right, because the
Speaker 2: other point I want to make with you is that
Speaker 2: when your vitamin D level is low, like at this age,
Speaker 2: and you don't take care of it for twenty to
Speaker 2: thirty years, that's when the lack of vitamin D leads
Speaker 2: to the higher risk of Alzheimer's, lease to the higher
Speaker 2: risk of heart attack, least the higher risk of hormone problems.
Speaker 2: It all started twenty to thirty years before when you
Speaker 2: barely felt you see what I mean. So looking at
Speaker 2: those numbers twenty to thirty years ahead of becoming sick
Speaker 2: is the key to becoming CEO of your own health
Speaker 2: and then making all those diseases a non issue, Making
Speaker 2: all the things that people die of a non issue.
Speaker 1: Fantastic. Yeah. No, I couldn't agree more And I'm so
Speaker 1: glad you made that connection because I think it often
Speaker 1: when you find it out long term. You didn't feel
Speaker 1: as like a surprise, right, But actually it is. And
Speaker 1: if you're looking at the numbers, and I think we
Speaker 1: just haven't been trained to look at our health in
Speaker 1: terms of numbers, like you'd measure your height growing up,
Speaker 1: or you'd measure your weight growing up, but those are
Speaker 1: such poor indicators of health in and of themselves without
Speaker 1: looking at all of these other metrics that we're talking
Speaker 1: about here today, whether it's your glucose levels, whether it's
Speaker 1: your vitamin D levels, magnesium in se try, you mentioned
Speaker 1: so many other vitamins and supplements. I just don't think
Speaker 1: we're trained to know where to look and what to
Speaker 1: look at, and therefore we're basing it on I feel
Speaker 1: tired today, I feel and I think this is something
Speaker 1: I want to mention as well, that the mind and
Speaker 1: the body are so connected. But I think so often
Speaker 1: our physical challenges we think are a mental challenge. So
Speaker 1: we think we're tired because we have we're not focused enough,
Speaker 1: or we're not excited enough, or we're not motivated enough.
Speaker 1: We make the physical issue a mental issue, but it isn't.
Speaker 1: It's purely a physical And I know that because I
Speaker 1: feel so purposeful and love what I do, and I'm
Speaker 1: so joyful about it, and I'm so excited about it.
Speaker 1: So if my body's not working to the degree I
Speaker 1: want it to, I'm very clear that you can have
Speaker 1: all the mental stuff down, but if you're not taking
Speaker 1: care of your body, it doesn't just you can push
Speaker 1: it a bit further, but that's not going to get
Speaker 1: you up the hill.
Speaker 2: So you're absolutely right this. When your brain starts feeling it,
Speaker 2: usually your body is in big trouble. That's when you
Speaker 2: start feeling it. So, you know, I think your point
Speaker 2: about the numbers is so it resonates with me because
Speaker 2: that's what happened to me when I became sick. I
Speaker 2: outsourced my numbers to my primary care doctor and my
Speaker 2: you know, concierge medicine doctor, and they got my numbers back.
Speaker 2: They looked at them, and you know, you get these
Speaker 2: if you've ever seen your blood work sheet, like if
Speaker 2: something is out of range, it turns red. Otherwise it's
Speaker 2: all black. It's all like a bunch of numbers. Right,
Speaker 2: And so because things were like barely in the red
Speaker 2: and not moving, they decided not to even talk to
Speaker 2: me about them. Right, But in reality, things were changing
Speaker 2: for a long time and going in the wrong direction.
Speaker 2: And that's because Western medicine can't really do anything about
Speaker 2: that number until they can prescribe you a pill for it,
Speaker 2: and that pill only comes when it is disease time.
Speaker 2: That's the problem. And I also think people get overwhelmed
Speaker 2: with the numbers because you know, most people, you don't
Speaker 2: know what these numbers are mean. So what I really
Speaker 2: try to do with my patients is give them like
Speaker 2: ten numbers. These are the ten numbers you need to
Speaker 2: watch and why. And I think that makes it a
Speaker 2: lot easier for them. So I give them a spreadsheet,
Speaker 2: I let them watch their own numbers. And I think
Speaker 2: it's important for them to watch their own numbers rather
Speaker 2: than outsource their health to their physician, because they need
Speaker 2: to know what the optimal ranges, not just a disease range. Right,
Speaker 2: So let me just give you one more real quick
Speaker 2: on the glucose because it's a really important one. It's
Speaker 2: a hemoglobin A one C and you probably heard of
Speaker 2: this before too. It's a measure of your last three
Speaker 2: months average of glucose and you're pre diabetic when this
Speaker 2: number is five point seven and you're diabetic when it's
Speaker 2: six point five or above. My number was five point
Speaker 2: seven and he just put me on a medication. But
Speaker 2: five years ago I had measured this with my doctor
Speaker 2: and it had gone from four point seven to five
Speaker 2: point zero to five point two to five point three
Speaker 2: to five point four, and no one said anything to me,
Speaker 2: you know, And I could have done something about it
Speaker 2: back then before I had to. Now it's an emergency, right,
Speaker 2: So I think that's another number of people should watch
Speaker 2: nutrition wise. Is that hemoglobin a one cee number. And
Speaker 2: I guarantee you if people call their doctors and ask
Speaker 2: for their latest blood work result, it's on there, or
Speaker 2: it should be. If it's not on there, you have
Speaker 2: a bigger problem. But it should be on there and
Speaker 2: you'll see kind of where you're at. You know.
Speaker 1: This is fantastic doctor show. Thank you so much. All right,
Speaker 1: I want to dive into let's do exercise next. You
Speaker 1: brought that up. I want to dive into it. And
Speaker 1: if I if there's any ever a time when you
Speaker 1: want to go back or share something, feel free. This
Speaker 1: is all about giving the most value to everyone who's
Speaker 1: listening watching. When we talk about exercise, I think everyone's
Speaker 1: kind of always known they need to exercise. One of
Speaker 1: the things I love. Before we start talking about the
Speaker 1: technicality of it, you talk a lot about the need
Speaker 1: for social exercising, which I love that because recently I've
Speaker 1: been playing so much pickleball with friends. I don't know
Speaker 1: if you I got to play pick a ball with you,
Speaker 1: and it's just it. It's like I have played at
Speaker 1: this point. Today I don't I'm not playing today. I
Speaker 1: played the last five days ROW every day. I probably
Speaker 1: played for an average of two hours a day on average,
Speaker 1: some days with three, some days one. And it is
Speaker 1: such an easy workout because you're just running around, you're swaying,
Speaker 1: you're having a good time with friends, you're outdoors. And
Speaker 1: I've made it a priority in my life that all
Speaker 1: of my friendships this year, we're gonna do something active together.
Speaker 1: So instead of getting together and sitting down and eating dinner,
Speaker 1: even though I love doing that, we're actually going to
Speaker 1: go on a hike instead, or we're going to go
Speaker 1: on a walk. And if I don't feel like going
Speaker 1: on a hike or a walk, then at least we're
Speaker 1: just gonna do something active, whether it be an escape room.
Speaker 1: So that we're moving around, or if it is that
Speaker 1: I have enough energy to play pickleball, we're doing that.
Speaker 1: The idea is, how can every friendship be based on
Speaker 1: fitness that is also fun, rather than friendship which is
Speaker 1: based on us sitting on a couch watching a movie together,
Speaker 1: which by the way, I still do as well, but
Speaker 1: that can't be the primary way to hang out.
Speaker 2: Such an incredibly good point. And I just spent the
Speaker 2: last week in Ohi with some of my friends and
Speaker 2: literally like we would not sit down until we all
Speaker 2: hit ten thousand steps. Yeah, you know, for the day.
Speaker 2: And pickleball was part of it, hiking was part of it.
Speaker 2: And you know, the old adage is so true. You
Speaker 2: become the average of the eight people you surround yourself with, right,
Speaker 2: And so if the eight people you're friends with, like
Speaker 2: my community of friends, we work out together, that is
Speaker 2: our social activity and it's so much fun. We find
Speaker 2: different things to do. You know, we're lucky we live
Speaker 2: in the hills and we can hike together, we can
Speaker 2: go to these really fun gyms together. But it makes
Speaker 2: exercise not exercise. I think what happens and why people
Speaker 2: don't get enough exercise is because exercise is literally like
Speaker 2: going to the gym by yourself, and it's not inspiring
Speaker 2: a lot of times when you go to the gym
Speaker 2: if you don't especially if you don't have a trainer.
Speaker 2: You know, and social exercise for me was the cure
Speaker 2: getting enough movement in my day.
Speaker 1: Absolutely, yeah, it's huge, And tell us about let's talk
Speaker 1: about what type of movement is needed, because I think again,
Speaker 1: we have so many preconceived notions. Exercise in someone's head
Speaker 1: could be like weightlifting, that's what it looks like. Exercise
Speaker 1: could be doing a high intensity workout at a gym.
Speaker 1: Exercise could mean a sport. What movement do we actually
Speaker 1: need to genuinely be healthy in a real way, because
Speaker 1: you could be doing any or none of these things
Speaker 1: and you could or could not be healthy. So what
Speaker 1: is that? What do we actually need? What do our
Speaker 1: bodies need?
Speaker 2: I love this question because it's counterintuitive. Okay, So people
Speaker 2: are always like, what do I need to do? Go
Speaker 2: to the gym? How many sets and reps and minutes
Speaker 2: on the treadmonk do I need? And I tell them, wait,
Speaker 2: once again, preto principle, all you have to do is
Speaker 2: move all day long. So sedentary behavior, which means sitting
Speaker 2: for more than an hour at a time, for eight
Speaker 2: hours a day, is literally what's killing most of us
Speaker 2: right now. So what happens is most people have an
Speaker 2: eight hour job. Right out of that eight hour job,
Speaker 2: they'll sit for two hours, maybe get up to go
Speaker 2: to the bathroom, sit down for two or three hours, again,
Speaker 2: have lunch where they're sitting. So just sitting for long
Speaker 2: periods of time increases your rate of mortality exponentially. So
Speaker 2: for every ten percent additional time you spend sitting, you
Speaker 2: have an increase of ten percent and your all cause mortality.
Speaker 2: And it's like lineara say that again. Yeah, for every
Speaker 2: ten percent of time that you spend sitting over a baseline,
Speaker 2: you have a ten percent increase in all cause mortality.
Speaker 2: Big studies. Yeah, it's crazy how much sitting just moving
Speaker 2: changes the entire equation. So once you go from being
Speaker 2: sedentary to not sedentary, your rate of death from heart attacks,
Speaker 2: from Alzheimer's and dementia, from stroke, from anything goes down exponentially.
Speaker 2: So what I tell people is, no matter what, every
Speaker 2: forty five minutes, you can take an exercise snack. And
Speaker 2: this has been proven in research as well, every forty
Speaker 2: five minutes, spend ten minutes getting up and walking around
Speaker 2: a little bit. And if you do that, you've broken
Speaker 2: the cycle of sedentary behavior completely. So what I do
Speaker 2: is I have my patients buy like a little egg timer,
Speaker 2: like a little metal it looks like an egg and
Speaker 2: we just set it to forty five, put it down,
Speaker 2: and when it rings, you get up, walk around and
Speaker 2: guess what, that's the same amount of time needed to
Speaker 2: break the strain in your eyes, to break the stress
Speaker 2: cycle as well. So it's a really good idea to
Speaker 2: take these exercise snacks when you're at home. I'm sorry
Speaker 2: when you're at work, but then also when you're at home,
Speaker 2: people sit down and watch TV for two hours, so
Speaker 2: it happens again. So that's step one is don't be sedentary.
Speaker 2: Even athletes. There's so many athletes that are sedentary during
Speaker 2: the day like or during the evening that they're affected
Speaker 2: by this as well. So focus on that first, don't
Speaker 2: be sedentary. Then step two on exercise is now what
Speaker 2: kind of activity can we put in to really start
Speaker 2: like moving the needle with how exercise can improve your
Speaker 2: longevity and health span. So do you want to talk
Speaker 2: about that a little bit too.
Speaker 1: Yeah, before you dive into that, there's something that I'm
Speaker 1: really glad to hear of that, because one thing I've
Speaker 1: been recommending to a lot of my corporate clients is
Speaker 1: I don't know who invented thirty minute and sixty minute meetings.
Speaker 1: I just don't know where that came from. We just
Speaker 1: invent these things where they have to be that long.
Speaker 1: And I've started saying to so many of my clients
Speaker 1: who are living like, I don't live a meeting to
Speaker 1: meeting life anymore. So I get a lot of movement.
Speaker 1: I'll stand up, I'll walk over there, I walk back,
Speaker 1: I'll walk next door, I'll jump in a car, we'll
Speaker 1: walk to the meeting. So I thankfully have a lot
Speaker 1: of movement in my day. But when I used to
Speaker 1: work in the corporate world, I used to always tell everyone,
Speaker 1: have a fifty five minute meeting, or have a twenty
Speaker 1: five minute meeting. That then gives you an extra five
Speaker 1: minutes to stand up, to walk, to get hydrated, to
Speaker 1: look out of a window well maybe get some fresh air,
Speaker 1: and then to look out into the distance so that
Speaker 1: you're not constantly shortsighted. I feel today We're constantly looking
Speaker 1: at our phone, at our laptop, an iPad, and we're
Speaker 1: becoming more and more shortsighted. And that's why it kind
Speaker 1: of feels like our mind can feel a bit crowded
Speaker 1: and clouded. And to me, just going outside and looking
Speaker 1: out into the distance, maybe spotting a bird, a cloud,
Speaker 1: a distant building, it just opens up the mind a
Speaker 1: little bit. And I feel like, just shifting it from
Speaker 1: having five minutes off every hour, which isn't going to
Speaker 1: negatively impact a meeting, You're not going to achieve anything
Speaker 1: more in that extra five minutes. And same with if
Speaker 1: you took fifteen minutes off a meeting. Maybe if meeting
Speaker 1: shifted to being forty five not an hour, I think
Speaker 1: you'd achieve so much more in the meeting too, because
Speaker 1: now you have less time. And so I just think
Speaker 1: there's so much there and I just want to give
Speaker 1: people more value on that that it's so easy and
Speaker 1: practical to implement some of this, and a lot of
Speaker 1: it's just breaking these old rules that have just lasted
Speaker 1: for far too long.
Speaker 2: Yeah, so true. And you must have talked to Google
Speaker 2: about this, because on Google Calendar you can program twenty
Speaker 2: five minute meetings. Do you know that? Or I don't know, yeah,
Speaker 2: or fifty five minute meetings, so every meeting is automatically
Speaker 2: like short by five or ten minutes.
Speaker 1: Oh, I didn't know that.
Speaker 2: Yeah. And then what I tell people do too is
Speaker 2: switch from a regular Zoom account to the Freezom account
Speaker 2: because it kicks you off in forty minutes. That's not
Speaker 2: it's just like, sorry, guys, I gotta go. I'm running
Speaker 2: out of time here.
Speaker 1: Yeah, you might look cheap, but you save your health.
Speaker 2: Yeah. But on that one more double click on that
Speaker 2: point too, is that if you do have a life,
Speaker 2: we have to spend a lot of time at your
Speaker 2: desk on the computer on meetings. Really consider getting a
Speaker 2: treadmill desk or a walking desk. That's been a game
Speaker 2: changer for me too, Like I'll get twenty five thirty
Speaker 2: thousand steps in after three hours of meetings. You know,
Speaker 2: it's pretty pretty incredible amount of steps.
Speaker 1: Yeah, that's amazing, all right, sor right, So go to
Speaker 1: the number two on the X.
Speaker 2: Okay, so number two. I always think the most important
Speaker 2: thing that you can first start doing in an exercise
Speaker 2: routine is strength training, especially after the age of forty
Speaker 2: muscle breakdown is a root of all physical problems and
Speaker 2: frailty as we age, and so really getting into a
Speaker 2: good strength training routine is key. And then secondly, you
Speaker 2: want to work on your cardio right, and cardio really
Speaker 2: and you think about it in two prongs. There's anaerobic
Speaker 2: and aerobic, and anaerobic is basically, you know, working really hard,
Speaker 2: and then you have the aerobic where you're not working
Speaker 2: as hard and you're utilizing oxygen to make energy. So
Speaker 2: the way you do your anaerobic I like using hit exercises.
Speaker 2: There's anaerobic training protocols I guess sports right exactly where
Speaker 2: you're working really hard. You don't have to do a
Speaker 2: lot of that every week, but you do need to
Speaker 2: get some of that in every week. And then I
Speaker 2: really like what Peter Atia says about Zone two aerobic exercise,
Speaker 2: I getting thirty to forty five minutes a day and
Speaker 2: to start every other day or so. I think that's important.
Speaker 2: But look, it's so hard for people to fit all
Speaker 2: this into their lives, right, so you got to make
Speaker 2: it as easy as possible. So there's like these seven
Speaker 2: minute hit routine apps that you can do, which are
Speaker 2: fantastic getting a set of barbells and putting them in
Speaker 2: your closet or your bedroom, so every time you go there,
Speaker 2: you do fifteen twenty, like you know, Arnold presses or
Speaker 2: something that, as long as it's consistent and done on
Speaker 2: a daily basis for busy people, is going to be
Speaker 2: extremely helpful. I think a lot of people think like
Speaker 2: it's either go to the gym for an hour three
Speaker 2: to four days a week or just give up completely. Yeah,
Speaker 2: and nothing can be part of that from the truth, right.
Speaker 1: Yeah, And you're saying literally, having something at your office desk,
Speaker 1: having something in your bedroom, just that little bit of
Speaker 1: addition to your already busy life is going to make
Speaker 1: a difference. And we need to stop having this glorified
Speaker 1: view of going to the gym and having the perfect
Speaker 1: workout routine. Right, how do we get how do we get?
Speaker 1: How have you found people get rid of that perfectionist
Speaker 1: mentality when it comes to health, because I feel like
Speaker 1: we also have it with food.
Speaker 2: We have it.
Speaker 1: We talked about nutrition. We have it with exercise, where
Speaker 1: it's like I'm going to eat really healthy or I'm
Speaker 1: gonna eat really bad, Like if I had a pizza
Speaker 1: too many days in a row. I might as well
Speaker 1: just carry on eating pizza, because, oh, it's not going
Speaker 1: to matter that I had vegetables for one day, although
Speaker 1: you would argue it does matter and that one day
Speaker 1: of breaking the cycle is probably useful. How have you
Speaker 1: worked with clients on that mental aspect of it, because
Speaker 1: that's obviously what I focus on in my work so much.
Speaker 1: I'd love to hear about it from yours.
Speaker 2: Yeah, you knows. There's a lot of science around habit
Speaker 2: building and routine building. Atomic Habits is a great book
Speaker 2: that I read. There's a couple others that I really like.
Speaker 2: It is this kind of like this reward and cycle
Speaker 2: that you reward yourself over. You have to consistently reward
Speaker 2: yourself on a daily basis for doing the right things
Speaker 2: and then not punish yourself for doing the wrong things.
Speaker 2: And so I think there's a lot of psychology around that.
Speaker 2: It's it's honestly, it's really hard. I mean, we find
Speaker 2: it hard for ourselves too, right, But I really believe
Speaker 2: in having a positive attitude about it. I think if
Speaker 2: you come at it with positivity and say, you know what,
Speaker 2: it's fine, I messed up, but I'm going to do it.
Speaker 2: You're just positive about it. That in itself is a
Speaker 2: psychological barrier broken into starting today as the first day
Speaker 2: of your life to start building new habits again.
Speaker 1: Absolutely right, absolutely, yeah, it's I think I can't remember
Speaker 1: who said it, but I've had the Rock say plenty
Speaker 1: of times. He's like, it's either one day or day one, right,
Speaker 1: And he always quote that right as the mindset like
Speaker 1: it's either one day we'll get through it, one day,
Speaker 1: I'll do it one day, or it's like, no, today's
Speaker 1: day one. This is the day that I'm going to
Speaker 1: solve it and start it. And I think that's that
Speaker 1: positive mindset you're speaking.
Speaker 2: Yeah, exactly.
Speaker 1: Was there a point through an exercise that you wanted
Speaker 1: to make? I'm sure there's a point seven, but yeah,
Speaker 1: is there another one you wanted to kind of.
Speaker 2: We should probably stop there on exercises, There's absolutely more
Speaker 2: you can do as you get older. You know your
Speaker 2: audience spans all ages and everyone. As you get older,
Speaker 2: you really want to look at stability and balance. So
Speaker 2: I try to do stability and balance exercises on a
Speaker 2: daily basis as well, things like standing on one foot
Speaker 2: believe it or not. Yeah, just things like that. As
Speaker 2: we get older, we lose that and if you're not
Speaker 2: training it, especially after the age of fifty, you're going
Speaker 2: to keep losing it. And then the number one killer
Speaker 2: of older people is becoming frail falling because they lose
Speaker 2: their balance, and breaking a hip or a bone usually
Speaker 2: takes out most older people, and so you can avoid
Speaker 2: that by incorporating some stability balanced routines in your life.
Speaker 1: I really appreciate you also looking at it from the
Speaker 1: perspective of, like, let's stop there, because I think so
Speaker 1: often people listen to podcasts or read books and there's
Speaker 1: just so much information and then that makes us go,
Speaker 1: all right, I don't know what it's start. And so
Speaker 1: I love the fact that you're like, well, wait a minute,
Speaker 1: let's just this is step one, this is stage two.
Speaker 1: I love that very curriculum, systematic based approach to monstering
Speaker 1: our health rather than starting on point number seven and
Speaker 1: then figuring it out.
Speaker 2: So and like what I do with my patients is
Speaker 2: like we're having this conversation about everything, but I'll only
Speaker 2: give them one thing to do right, and like we'll
Speaker 2: change two or three things, and then you come back
Speaker 2: and we'll do the next thing, and then the next thing.
Speaker 2: So let's not worry about how much protein you have
Speaker 2: in your diet until you clean out your pantry and
Speaker 2: get rid of all the crap in your pantry. Right,
Speaker 2: let's do that first, and then let's talk again next week.
Speaker 2: And so we take it at a step wise approach.
Speaker 2: But if whoever's listening to this, you know, if you're
Speaker 2: taking notes, don't try to implement all of it at
Speaker 2: the same time. Overwhelmed and quit.
Speaker 1: Yes, absolutely, absolutely, all right, let's talk about sleep. So
Speaker 1: I've generally been a good sleep of my whole life
Speaker 1: and very grateful for that. By measuring, I was going
Speaker 1: to say, by measuring, not by how I feel. By measuring,
Speaker 1: I wanted to talk about an experience that I had
Speaker 1: that was bad, which was surprising for me. So I
Speaker 1: was wearing the or ring for a long time measuring
Speaker 1: my sleep, and I was scoring really well. And then
Speaker 1: during the pandemic, we moved home and we were renting
Speaker 1: a place that was really disruptive at night. We'd get
Speaker 1: real animals in the floorboards, in the walls. There was
Speaker 1: lots of noises outside I often because of where we were,
Speaker 1: and there were certain things about it that I was
Speaker 1: worried that what if someone broke in, and you know,
Speaker 1: there were these other anxieties that I had around it.
Speaker 1: And it was the first time in my life that
Speaker 1: I think I consecuted had one and a half years
Speaker 1: of bad sleep during the pandemic. And it was really
Speaker 1: interesting because I was doing my supplements, I was eating right,
Speaker 1: I've always meditated, I was doing everything, and just this
Speaker 1: one undercurrent meant I was fatigued, I was exhausted, I
Speaker 1: was irritable, like it was. So it was so intense
Speaker 1: because I just wasn't sleeping deeply and I'd often wake
Speaker 1: up multiple times per night and that wasn't normal for me.
Speaker 1: And I also was running the ORB ring at that time,
Speaker 1: and it was my sleep score was just not great.
Speaker 1: And that was actually what forced me to move to
Speaker 1: this place and get this home because I was just
Speaker 1: like I was, I was saying, rather, I was like,
Speaker 1: I need to leave, like it was that bad. And
Speaker 1: so I know what it feels like to have good
Speaker 1: sleep and bad sleep. And I think that sleep is
Speaker 1: one of those areas of our health that we underestimate
Speaker 1: in terms of how great it can be. But I
Speaker 1: think so many of us struggle would sleep, whether it
Speaker 1: be anxiety, whether it be insomnia, whether it be stress.
Speaker 1: And so I want to start off by talking about
Speaker 1: tracking your sleep and improving the environment that we sleep in,
Speaker 1: at least as a starting point. But I do want
Speaker 1: to get to two and three with you today on
Speaker 1: your list, because I do think there are people who
Speaker 1: are trying to do all that stuff, but there's still
Speaker 1: something not clicking. And I'm sure you've experienced this a
Speaker 1: million times in clients. So let's start I step one
Speaker 1: and then see where we go from there.
Speaker 2: Right, So, I agree with you like tracking is a
Speaker 2: game changer. But I can also tell you that I've
Speaker 2: had a lot of patients that get super anxious tracking
Speaker 2: and they live and die by those numbers. Right, So,
Speaker 2: if you're one of those people that the over tracking
Speaker 2: of sleep kind of changes your day and changes your
Speaker 2: perspective on your day, only use tracking for a very
Speaker 2: specified amount of time. Use it for when you are
Speaker 2: very mindfully changing your sleep habits and your routines, and
Speaker 2: then stop worring it once you got your sleep score
Speaker 2: up to a score that you like. Right. I personally,
Speaker 2: I like tracking my sleep all the time. I'm just
Speaker 2: a real data guy. So I like to see it.
Speaker 2: But when I go on the now, I don't wear
Speaker 2: my aura ring because I know that sometimes right, So
Speaker 2: so you know I use it. I use it for
Speaker 2: when I'm being mindful about trying to get better sleep
Speaker 2: or if something's changed. Like I notice, I had COVID,
Speaker 2: and right after COVID, I had long COVID and my
Speaker 2: heart rate was racing for months. Yeah, it was horrible
Speaker 2: and it really affected my sleep. But my Aura ring
Speaker 2: told me that this is what's happening. This is why
Speaker 2: you're not sleeping while your heart rate is racing. So
Speaker 2: I think the benefit of sleep tracking is really understanding
Speaker 2: it's not just the number of hours you're sleeping, it's
Speaker 2: really the sleep pattern and educating yourself on that sleep pattern.
Speaker 2: Aura does a good job, Wroop does a good job.
Speaker 2: The eight Sleep pattress has a phenomenal tracker. It's great.
Speaker 2: I love it. Yeah, and you know, understanding how much
Speaker 2: deep sleep you need, where that deep sleep needs to
Speaker 2: be in your sleep night, and understanding things like heart
Speaker 2: rate variability and I average heart rate at night is
Speaker 2: a game changer. Right while you're modifying your sleep environment
Speaker 2: and your routine. So once we get that in place,
Speaker 2: then the second thing we do is we absolutely make
Speaker 2: sure the person doesn't have sleep apnia. All right, So,
Speaker 2: for those of you who don't know sleep apenias, that's
Speaker 2: when you stop breathing at night. Your body physically stops
Speaker 2: taking in oxygen. You don't have oxygen in your body
Speaker 2: for for a few seconds at a time, but all
Speaker 2: night long. That affects your brain, your heart, virtually every
Speaker 2: organ in your body. So many people have sleep apnia
Speaker 2: and don't recognize it, and it's really sad because it's
Speaker 2: causing Basically I tell them it's causing a slow death.
Speaker 2: Believe it or not. If you have sleep apnia, you
Speaker 2: have to get it treated right away. There's lots of
Speaker 2: different ways of treating it. There's dental appliances, there's you
Speaker 2: know that seapap mask you can wear this surgery, but
Speaker 2: you got to figure it out because no matter what.
Speaker 1: You doing to that, people could notice.
Speaker 2: Right. So, the symptoms of sleep apnia are number one,
Speaker 2: you wake up gasping for air in the middle of
Speaker 2: the night, or your significant other you're sleeping with tells
Speaker 2: you that. Secondly, you wake up really tired every morning
Speaker 2: and you have daytime somulance, you're just kind of falling
Speaker 2: asleep a few hours after you've woken up. Even snoring
Speaker 2: very loudly can indicate sleep apnea as well. So if
Speaker 2: you know your spouse, whoever tells you're snoring really a lot.
Speaker 2: And then there's a questionnaire you can take online. It's
Speaker 2: a very simple questionnaire called the stop Bang Questionnaire. Stop
Speaker 2: B A n J. Just google that and you take
Speaker 2: the questionnaire, will give you a score and I'll tell
Speaker 2: you if you need to be evaluated for sleep apnea.
Speaker 2: So being evaluated for sleep apnia now is much easier.
Speaker 2: People used to dread going to a sleep lab and
Speaker 2: getting all the wires put on them. Now you just
Speaker 2: wear like a little device on your finger overnight at
Speaker 2: home and we can get a good idea if you
Speaker 2: have sleep apney or not.
Speaker 1: Wow.
Speaker 2: And the sleep doctors are very good at treating this
Speaker 2: now as well.
Speaker 1: Wow. And you're saying there's different types of therapy, there's
Speaker 1: different types of treatments for sleep treatments.
Speaker 2: Yeah, yeah, there's there's stuff you can get from your dentists,
Speaker 2: like a little dental appliance that pulls your jaw forward
Speaker 2: there's a pap mask. There's also surgeries that you can
Speaker 2: do as well, losing weight, special pillows, propping your bell,
Speaker 2: there's lots of things you can do.
Speaker 1: Wow, Okay, yeah, I can't believe that. It's so fascinating.
Speaker 1: Right again, because these things haven't been measured since we
Speaker 1: were young, and because we don't know what to look
Speaker 1: out for, you could be sitting there for months or
Speaker 1: years going why do I wake up feeling like this?
Speaker 1: Maybe I'm anxious, maybe I'm stressed, and that could be
Speaker 1: a part of it, but there's something else going on
Speaker 1: as well.
Speaker 2: Yeah. I can tell you how many people that I
Speaker 2: simply asked a few questions. I just asked you, and
Speaker 2: they're like, yeah, I have that, Yeah, I have that.
Speaker 2: It's like a revelation. And they're fifty five years old
Speaker 2: and they have sleep apnia. They've had it for twenty
Speaker 2: five years. So it's really sad how underdiagnosed it is
Speaker 2: and how incredibly treatable it is. And I could change
Speaker 2: the trajectory of your life, you know, because once you
Speaker 2: treat sleep apnea, your metabolism actually gets under control and
Speaker 2: you start losing weight, you start having less glucose spikes,
Speaker 2: you start eating better, you feel less brain fog, and
Speaker 2: then you you also prevent sleep happening as one of
Speaker 2: the main risk factors for Alzheimer's disease, so you prevent Alzheimer's.
Speaker 2: Do so once again is knowing early and treating things early.
Speaker 1: What if someone's they're okay just about getting to sleep,
Speaker 1: but that they wake up multiple times when they're sleeping.
Speaker 1: What have you found to be useful for someone in
Speaker 1: that scenario if you treat it, work with anyone who
Speaker 1: has that. I've just met so many more people these
Speaker 1: days that not telling me they can't sleep. They saying
Speaker 1: I can sleep, but then I'm waking up and then
Speaker 1: waking up. And these aren't people with kids or anything.
Speaker 1: So this is like a you know, it's just how
Speaker 1: they're feeling.
Speaker 2: Three main reasons for it I normally see. One is
Speaker 2: not turia, where they have to get up in the modent,
Speaker 2: like to go to the bathroom, and so there's medications
Speaker 2: and exercises you can do to treat that. The second
Speaker 2: reason is going to bed with anxiety and stresses on
Speaker 2: your mind. So what they tell people to do is
Speaker 2: number one, no electronics and maybe even no TV before
Speaker 2: going to bed because that can keep you thinking. But
Speaker 2: keep a notebook by the side of your bed. If
Speaker 2: you're one of these busy people that you have so
Speaker 2: many going through your head, write them all down and
Speaker 2: then you'll at least download that into a piece of
Speaker 2: paper and hopefully get it out of your head. But
Speaker 2: the third thing that I find that really does this
Speaker 2: too is eating or drinking a little bit too close
Speaker 2: to your sleep. You have this kind of glucose surge
Speaker 2: that happens after you get to bed and it just
Speaker 2: wakes you up. So really making sure there's three to
Speaker 2: four hours between your last meal and going to bed,
Speaker 2: it's key.
Speaker 1: Yeah, And I'm so glad you brought up the devices
Speaker 1: and conversation because I was talking to a lot of
Speaker 1: people when people have been saying to me gm experiencing anxiety.
Speaker 1: One question that I often ask people is what did
Speaker 1: you watch last night? And there are some people in
Speaker 1: the world who can watch the craziest, scariest, eeriest things
Speaker 1: and not feel anything. And there are people who watch
Speaker 1: those things and it puts these cliffhanger chemicals, as I
Speaker 1: like to crut them, into your body, which constantly puts
Speaker 1: you on that cliffhanger, which keeps you up, that makes
Speaker 1: you wake up with this state of fright. I was
Speaker 1: just we went to watch Oppenheimer a couple of weeks ago,
Speaker 1: and we're watching the trailers and the Exorcist trailer came up.
Speaker 1: There's another and Radi just sat there like this, if
Speaker 1: you're not if you're watching, sorry, if you're listening, then
Speaker 1: I'm closing my eyes and my ears. And Radi literally
Speaker 1: sat there like that, and she was like, just tell
Speaker 1: me when it's done, because she doesn't want to watch it.
Speaker 1: And that trailer was far too long for a trailer.
Speaker 1: I felt like it told me the whole movie. So
Speaker 1: for Radi, she knows that she's aware of that, and
Speaker 1: so she won't watch and consume content like that. I
Speaker 1: can watch it and laugh it off and be fine
Speaker 1: and it won't affect me. And there's I'm watching it
Speaker 1: every day, And I think it's so important that we
Speaker 1: check ourselves that way, because you're just making it harder
Speaker 1: for yourself in a way you don't need to.
Speaker 2: Right absolutely, I'm one of those people. I can't watch
Speaker 2: horror movies anymore. It just affects me way too. It
Speaker 2: just sticks to my head. I actually become a scaredy
Speaker 2: cat at night. I can't sleep, so I just don't
Speaker 2: even entertain the thought of watching like even a trailer.
Speaker 2: I'd probably closed my eyes on the trailer.
Speaker 1: That trailer was haunted. Do you know what, then you
Speaker 1: excess trailer if you want to sleep at night, down
Speaker 1: like it's stating me for a while. But uh no,
Speaker 1: that's great. Anything else on sleep that you feel as
Speaker 1: that one, two, three is we're going in.
Speaker 2: Yeah, so number one is sleep apnea. Make sure you
Speaker 2: don't have it as you're tracking your sleep. Two and
Speaker 2: three are fix your sleep environment and fix your sleep routine.
Speaker 2: So your sleep environment needs to be like how our
Speaker 2: ancestors slept when they were cave men, a cold, dark
Speaker 2: cave right, So turn the temperature down in your room
Speaker 2: was even better than turning it down in your room
Speaker 2: is buying like an eight sleep or something that keeps
Speaker 2: your bed cool itself. But it should be somewhere around
Speaker 2: sixty five degrees dark, like totally dark, like even the
Speaker 2: little red lights and alarm clock. Cover them with black
Speaker 2: electrical tape and put them in a different room and
Speaker 2: then quiet. And most people can't get it fully quiet
Speaker 2: or some people like the quiet even becomes like it
Speaker 2: becomes noise to them. So a sound machine, like a
Speaker 2: white noise machine, is very very effective in improving your sleep.
Speaker 2: And what's really cool about doing these things is you
Speaker 2: can do like one thing and see how it affects
Speaker 2: your sleep score, and then a week later, buy a
Speaker 2: white noise machine and see what happens to you're a
Speaker 2: sleep score Like you might not feel it physically the
Speaker 2: next day, but your tracker will tell you like, you
Speaker 2: went up from eighty five to ninety five just by
Speaker 2: buying a white noise machine. And I've seen it happen
Speaker 2: over and over again. And so your sleep routine, what
Speaker 2: I like to tell people is your sleep routine actually
Speaker 2: starts the moment you wake up. And there's probably like
Speaker 2: only three percent of people that the moment they wake up,
Speaker 2: they actually go outside to expose themselves the sun. Right.
Speaker 2: Most people just they go from being inside to going
Speaker 2: in their garage, getting in their car, going to work,
Speaker 2: parking the garage, right, Like, no one goes outside anymore
Speaker 2: in the morning. I make it a point to take
Speaker 2: me and my kids outside first thing in the morning.
Speaker 2: Expose yourself to sunlight that sets your circraitian rhythm, your
Speaker 2: melatone is gonna start secreting like it's fourteen hours afterwards.
Speaker 2: That's key. Sleep routine starts first thing in the morning.
Speaker 2: And then you know how the iPhone now has like
Speaker 2: a sleep alarm, right like, it's not an alarm clock
Speaker 2: to wake you up as when you need to start
Speaker 2: preparing for sleep. So when that alarm goes off two
Speaker 2: hours before sleep, all the lights turn off as much
Speaker 2: as possible, switch on some you know, soft orange colored
Speaker 2: bulbs instead, and just start winding down your brain. You
Speaker 2: know a big part of that is avoiding electronic devices absolutely.
Speaker 1: Yeah, great advice, no great, great advice and all things
Speaker 1: that I've been practicing. I used to I used to
Speaker 1: worry about sleeping at sixty five degrees because I think
Speaker 1: it would feel cold. And what I always remind people
Speaker 1: is you still have your do it. You still have
Speaker 1: your blanket over you, like you don't you don't have
Speaker 1: to be cold. You can still wear pajamas, right like,
Speaker 1: it's just cooler in the room. And that's been done.
Speaker 1: Wonders for my sleep, even for sleeping in longer and
Speaker 1: being more comfortable. The cave like darkness has always been
Speaker 1: a big win for me and huge and I think
Speaker 1: that the we've always tried to have very early dinners
Speaker 1: and that's been such a huge thing of like we
Speaker 1: try to eat dinner at like six six thirty pm,
Speaker 1: just so that when you and bed at nine thirty
Speaker 1: that it's you know, easier to go to sleep. But right,
Speaker 1: all things we've had to work on over time and
Speaker 1: adjust and figure out, and it's not always perfect, and
Speaker 1: you know it's yeah.
Speaker 2: And part of like the eating dinner earlier thing too
Speaker 2: is our caveman ancestor didn't eat after it became dark, right,
Speaker 2: And so it's really food is another item that sets
Speaker 2: your circadian clock almost as much as light does as well,
Speaker 2: So that's that's a key factor eating earlier. But yeah,
Speaker 2: it's all little things and one at a time, and
Speaker 2: you know, you're not going to change everything overnight. It
Speaker 2: might take a year, but it benefits you for the
Speaker 2: next fifty.
Speaker 1: Yeah, absolutely absolutely. I want to dive into So there's
Speaker 1: a few areas left and I want to take bits
Speaker 1: and pieces of all of them. I don't want to
Speaker 1: do all of them, but I want to dive into
Speaker 1: gut health just because it's so I didn't realize for
Speaker 1: years I was having gut issues because I just didn't
Speaker 1: know what they even meant. I didn't know how to know.
Speaker 1: I think today now people are much more informed. I'm
Speaker 1: talking about like ten, thirteen, fifteen years ago, when I
Speaker 1: didn't feel it was in the site guys to the
Speaker 1: conversation as much. How can someone be conscious and aware
Speaker 1: if they're not already that they may have leaky got
Speaker 1: that they may have got issues that they're not fully
Speaker 1: conscious or aware of, or they're being negligent. I was
Speaker 1: one of those people who, even if there was some discomfort,
Speaker 1: I would just write it off because you're young, and
Speaker 1: you're fit, and you're healthy, and you don't care about
Speaker 1: it too much. What should people be looking out for?
Speaker 2: Yeah, no, that's a really good point. And once again,
Speaker 2: you know, by the time you become symptomatic from some
Speaker 2: of this stuff, a lot of damage has already been
Speaker 2: done for a long period of time. Right, And so
Speaker 2: what I look at here is another one of those biomarkers,
Speaker 2: one of those CEO of your own health type of things,
Speaker 2: which is a biomarker called hs CRP highly sensitive C
Speaker 2: reactive protein. This is a marker of inflammation. It's a
Speaker 2: very simple test that every doctor lab can do. We've
Speaker 2: been doing it for like fifty sixty years in medicine.
Speaker 2: But it's a marker of inflammation. You want this number
Speaker 2: as close as zero as possib, but a lot of
Speaker 2: times it'll go up to one, two, three, or four.
Speaker 2: And usually that comes from some sort of situation going
Speaker 2: on in your gut. So your gut is the biggest
Speaker 2: organ in your body, protecting you from the outside environment.
Speaker 2: Most people think it's your skin, but your gut actually
Speaker 2: has four or five times the surface area of your
Speaker 2: skin does, and so when that barrier to the outside
Speaker 2: environment is disrupted, toxins from the outside environment filter into
Speaker 2: your bloodstream, causing inflammation. Inflammation is when your immune system
Speaker 2: is overactive and you not only destroy the toxins, but
Speaker 2: you start destroying your normal brain, heart, muscle, bone cells,
Speaker 2: all of it. So you need to know when you
Speaker 2: have inflammation going on in your body. The first way
Speaker 2: to tell is by this blood test, and then probably
Speaker 2: after that blood test has been elevated for months and years,
Speaker 2: is you finally start feeling it in your gut. So
Speaker 2: if you get this measured and you have this a
Speaker 2: little bit too high. Then you start need to looking
Speaker 2: at your gut as a primary source. Secondary source would
Speaker 2: be your oral health. Believe it or not, like yeah.
Speaker 1: Yeah, good for it.
Speaker 2: Yeah, there's a huge association between poor oral health, dementia,
Speaker 2: and heart attacks as well. And that's because a lot
Speaker 2: of inflammation takes place in your mouth, if you have cavities,
Speaker 2: if you have gingivitis, et cetera. So you know, if
Speaker 2: your inflammation levels are high, you need to go see
Speaker 2: the dentists, make sure your oral health is okay. But
Speaker 2: then you need to start treating your gut. Here's where
Speaker 2: a functional medicine doctor can be extremely helpful because they
Speaker 2: can really sort through, like what is going on with
Speaker 2: your gut? Do you have leaky gut? Why do you
Speaker 2: have leaky gut? You know, ten percent of the population
Speaker 2: as gluten sensitivities, seven percent is dairy sensitive, or probably
Speaker 2: even more. These are just you know, these are just estimates.
Speaker 2: And once you start eliminating those inflammatory foods, the toxins
Speaker 2: in your food from your diet, your gut starts to
Speaker 2: heal and we can put you on a gut healing
Speaker 2: protocol reduces inflammation, and inflammation is the root cause of
Speaker 2: all the major diseases. Once you treat inflammation, your chance
Speaker 2: of getting all the other diseases are much less, right,
Speaker 2: So you've got to focus on your gut. And so
Speaker 2: this is where you know, I tell my patients like, look,
Speaker 2: it's not just about sleep, exercise, and diet, and now
Speaker 2: we need to start talking about gut health. Like, that's
Speaker 2: another thing that we need to talk about. And so
Speaker 2: hscorp is the biomarker for that, measure that and then
Speaker 2: of course if you're having symptoms bloating, diarrhea, constipation, definitely
Speaker 2: need to go get that checked out.
Speaker 1: Yeah, it can be so easy to just kind of
Speaker 1: feel embarrassed about it or be negligent of it, or
Speaker 1: to just kind of brush it off to the side.
Speaker 2: But again, tell you the number of like men and
Speaker 2: women that I see that are like don't want to
Speaker 2: talk about it because they're just like doctor, you know,
Speaker 2: like I have a lot of gas. Yeah, they're so
Speaker 2: embarrassed about it. But it's like less double click on that.
Speaker 2: We need to figure that out, right.
Speaker 1: It's just it's just it's almost like it's it's weird
Speaker 1: what we've been taught to like be ashamed of in
Speaker 1: society when these are like really normal, natural things that
Speaker 1: we only need to be massively aware. It's interesting how
Speaker 1: the most important things in society become the most taboo
Speaker 1: to talk about. You know, we're talking about health right now.
Speaker 1: Money is another one in a different way. Or like
Speaker 1: even like relationship challenges or things that are vulnerable have
Speaker 1: become this thing of like don't talk about it. It's
Speaker 1: it's weird, sad, right, Yeah, it's really sad. Yeah, it's
Speaker 1: really sad.
Speaker 2: Like so well hopefully, I mean stuff like this podcast,
Speaker 2: you bring it to light, people start talking about it,
Speaker 2: and bringing you more to mainstream conversation is so important.
Speaker 1: Yeah, I think that's what's needed. I mean, I know,
Speaker 1: for a long time, like I didn't know who to
Speaker 1: talk to about things because you just don't hear it, right.
Speaker 1: And I think when people are talking to their doctors,
Speaker 1: also having physicians who we feel understand this language. And
Speaker 1: that's why I think with you saying that we need
Speaker 1: to become the CEO of our own health, I think
Speaker 1: we've always wanted to outsource it to a doctor or
Speaker 1: to a healthcare professional, whatever it may be. And the
Speaker 1: truth is, no one's going to care about it as
Speaker 1: much as you, absolutely, and so it has to start there.
Speaker 1: So this I want to focus on this one because
Speaker 1: it's so interesting. So you obviously talk about how health
Speaker 1: is one part of your wellness wheel, and it fascinates
Speaker 1: me because even when I've seen it on your wellness
Speaker 1: wheel a million times when I've been in and when
Speaker 1: we know how important the heart is, we rarely talk
Speaker 1: about heart health, and if we do, we kind of
Speaker 1: do it in a soft way. We don't really talk
Speaker 1: about it from a scientific point of view. And you
Speaker 1: talk about how important it is to know our levels
Speaker 1: at twenty five years old. Is the APO B yep,
Speaker 1: it will be right, yeah, So walk us through that
Speaker 1: and understanding what that is, what it means and how
Speaker 1: do we know right exactly?
Speaker 2: So I think everyone's heard about like watching your cholesterol levels,
Speaker 2: right okay, So right now, what happens is you get
Speaker 2: your cholesterol levels measured, sometimes in your thirties, if you're lucky,
Speaker 2: usually docked away to your forty and unless it's like
Speaker 2: over a really high number, no one's really going to
Speaker 2: do anything about it. And then people will start talking
Speaker 2: to you about your diet and managing your extra size.
Speaker 2: You know, exercise more, eat better, eat less fat, eat
Speaker 2: less cholesterol. Then you just kind of let it go
Speaker 2: until all of a sudden it's an emergency for you
Speaker 2: to get on a statin. And I think it's kind
Speaker 2: of ten, fifteen, twenty years too late at that point
Speaker 2: in time, right, the damage has already been done. If
Speaker 2: you do cardiac testing, you'll see that there's already blockages
Speaker 2: and blood vessels at that point in time. And most
Speaker 2: of the time these are not diagnosed until people have
Speaker 2: their first heart attack. No one even looks at the
Speaker 2: blood vessels until you've had a heart attack. And it's
Speaker 2: really sad the way this whole thing goes. And it's
Speaker 2: especially sad because heart attacks and strokes could become like
Speaker 2: an orphan disease, like a disease that never affects us
Speaker 2: if we just do it right. And this is where
Speaker 2: I think medicine has made like a tremendous incredible amount
Speaker 2: of knowledge has been gained. And this is where I
Speaker 2: try to really encourage my patients to really partner with
Speaker 2: their medical doctors and really get this treated. So when
Speaker 2: I say no your APO B level, I love APO B.
Speaker 2: It's a new type of cholesterol measurement kind of lumps
Speaker 2: together all the bad forms of cholesterol, which I even
Speaker 2: hate saying bad cholesterol, but it lumps that together the
Speaker 2: dangerous forms. And knowing what your apo B level is
Speaker 2: when you're twenty twenty five, that's kind of the baseline
Speaker 2: where you want it to be right. So as this
Speaker 2: starts creeping up, you want to start doing things about
Speaker 2: it with your exercise, diet, sleep, gut health, all of
Speaker 2: that matters. But then when it gets to a certain
Speaker 2: level that's a little bit too high, that's when you
Speaker 2: want to start doing cardiac testing and diagnosis. So this
Speaker 2: really great test that can be done now cat scans
Speaker 2: of your heart that can tell you twenty thirty years
Speaker 2: ahead of time before you have a heart attack if
Speaker 2: you have a blockage, and we have great therapeutics now
Speaker 2: to turn back the time on these blockages to get
Speaker 2: rid of these blockages to prevent you from having a
Speaker 2: heart attack. I can't tell you the number of patients
Speaker 2: that we've had in our clinics that we've done this
Speaker 2: scan on preventatively, and how many of them at you
Speaker 2: had to go straight to the emergency room to get
Speaker 2: a blood vessel opened up, you know, double clicking on
Speaker 2: this just because I think it's really important for your
Speaker 2: audience to know APO B. And there's another one everyone
Speaker 2: needs to get measured when they're young is LP little
Speaker 2: A or even young or old if you've never had
Speaker 2: it done, got to measure LP little A. LP little
Speaker 2: A is a genetic form of cholesterol that can't be
Speaker 2: treated with diet, nutrition and exercise or cholesterol lowering medication
Speaker 2: traditional ones. And if you're one of the few percentage
Speaker 2: of people that have it, you'll still get massive blockages
Speaker 2: in your arteries at a very young age. So most
Speaker 2: people don't check that until it's too late as well,
Speaker 2: and we can treat that now as well. So LP
Speaker 2: little A and APO B two tests everyone need to
Speaker 2: ask their doctor about.
Speaker 1: That's fantastic. I'm so glad you're like giving us a
Speaker 1: vocabulary of knowing what to check because I think otherwise,
Speaker 1: you know, I know, I just go up to my
Speaker 1: doctor and be like, well, how how healthy is my
Speaker 1: het and they're going to be like you're fine, like
Speaker 1: you know, and it's and I think that's the challenge.
Speaker 1: We don't really have a vocabulary. Well, we don't know
Speaker 1: the exact tests and checks that need to happen. And again,
Speaker 1: I think you've given us so many across the board,
Speaker 1: and I just hope everyone who's listening to watching, like, please,
Speaker 1: please please go and check these things out, because I
Speaker 1: just want you to live a healthier, longer, happier life.
Speaker 1: And you know, so much of this could either make
Speaker 1: it easier or hard.
Speaker 2: Right absolutely. And I think you know there's different types
Speaker 2: of people. Some people like you, like you want to know,
Speaker 2: and you want to know as soon as possible because
Speaker 2: you want to make sure you get it treated or
Speaker 2: take care of it before it becomes a big problem.
Speaker 2: And so those are the type of people I think will
Speaker 2: take this information and really run with it. Then there's
Speaker 2: another type of people that will take this information bring
Speaker 2: their notes to their doctor. Some of the doctor will
Speaker 2: say okay, let's check it. Someone will be like, no,
Speaker 2: you don't need to do that, and they'll be like, okay,
Speaker 2: I'll just leave it, which you know, it's fine. But
Speaker 2: I really encourage people to become the CEO of their
Speaker 2: own health, become more aggressive and proactive and learning and
Speaker 2: tracking these things and pushing your doctor on some of
Speaker 2: this stuff. And then you have a group of people
Speaker 2: that just like they want their head and they're saying, like,
Speaker 2: I don't want to until it's a problem. Tell me then,
Speaker 2: which there's not much you can do about that except
Speaker 2: you know, take care of them.
Speaker 1: Yeah. Absolutely, absolutely. We've talked about brain health before on
Speaker 1: the show, but I wanted to talk about cancer.
Speaker 2: Yeah.
Speaker 1: And the reason why I want to touch on that,
Speaker 1: obviously is because I think the rates are just going
Speaker 1: up and up and up. I've lost two people in
Speaker 1: the last four years, three people in my entire life,
Speaker 1: people that I'm like very close to. This does not
Speaker 1: include your aunt and your mum's friend, like you know,
Speaker 1: like not even just like looking around the whole space,
Speaker 1: but like people that I'm directly close to, and all
Speaker 1: from different causes, all from different reasons. It's something that
Speaker 1: I think, you know that we will have a fear
Speaker 1: around because you just hear it so often and everyone's
Speaker 1: going through something. Like you talk about cancer's biggest enemy
Speaker 1: is being diagnosed at stage one, but that whenever I've
Speaker 1: had friends or people I love, we always find out
Speaker 1: it stays three or four. So how do we get that?
Speaker 2: What do you mean to do? So? Cancer diagnostics literally
Speaker 2: in the last five years has become incredibly revolutionized. And
Speaker 2: there's two tests that have done this. One is a
Speaker 2: test called the full body MRI, like the Pernuvos scan.
Speaker 1: Which is what we did when I think right exactly.
Speaker 2: Yep, you did the full body MRI, and that happened
Speaker 2: because we've always had MRI scanners, but now MRIs are
Speaker 2: becoming more ubiquitous and cheaper. These are no radiation scans
Speaker 2: of your entire body, and they're getting quicker too, so
Speaker 2: we can do the whole body in like under an hour.
Speaker 2: I always says Steve Jobs that one of these you'd
Speaker 2: still be alive today, you know. So it's a scan
Speaker 2: that scans your whole body for not just tumors, but
Speaker 2: also other anatomical abnormalities that can kill you, like aneurysm's
Speaker 2: in your brain or your aorda. So I think that's
Speaker 2: a very useful test is controversial because you do find
Speaker 2: a lot of us called incidental omas. These are incidentals
Speaker 2: that you end up chasing down a rabbit hole as
Speaker 2: far as what is that thing over there? But if
Speaker 2: you can tolerate a little bit of you know, having
Speaker 2: diagnostics done and a little bit of stress while you
Speaker 2: figure out what those things are. You'll know a lot
Speaker 2: more about your body in enough time to take care
Speaker 2: of an issue. So that's one technology. The second technology,
Speaker 2: which is truly revolutionary is the liquid biopsy. This is
Speaker 2: the Grail, the Gallery Grail test, and this is a
Speaker 2: blood test that you can do and you just send
Speaker 2: in a vile of blood. They check it for little
Speaker 2: fragments of DNA from active tumors in your body. Okay,
Speaker 2: and so it can diagnose fifty of the most hard
Speaker 2: to diagnose tumors at very early stages. And right now,
Speaker 2: unfortunately this test is expensive and not covered by insurance.
Speaker 2: My feeling is as a technology evolves, it'll become cheaper
Speaker 2: and cheaper of course, and it'll become the new standard
Speaker 2: in medicine is to check everyone for this once a year.
Speaker 2: Because the reason cancer is so hard to treat is
Speaker 2: because of being diagnosed as Shays three or four, when
Speaker 2: it's sometimes metastatic, right, and then it's almost you have
Speaker 2: to go chemo radiation surgery. It's so hard. But once
Speaker 2: you diagnose it a stage one, it's like it's not
Speaker 2: even had a chance to get there, right. So this
Speaker 2: blood test, if you can afford it, right, now you know,
Speaker 2: once a year, I would start doing it for if
Speaker 2: you can't, it's going to get cheaper. Keep your eye
Speaker 2: out on it. I think it get cheaper really quickly
Speaker 2: as a lot of technology is becoming right now, it's
Speaker 2: going to revolutionize the way we diagnose cancer. And then
Speaker 2: everyone in addition to those, you can't just do those.
Speaker 2: Each of those detects its own things, right, You've got
Speaker 2: to get your klonoscopy, do it early, especially if you
Speaker 2: have a family history of colon cancer too. Yep, exactly, Yeah,
Speaker 2: very important.
Speaker 1: I was scared for like a week.
Speaker 2: Yeah, it is scary, but the nice colonoscopy is not
Speaker 2: just diagnosing cancer. Like if you go in there and
Speaker 2: you see a pre cancer, you can remove it immediately,
Speaker 2: so it's like treatment as well. Right. And then for men,
Speaker 2: get the PSA test, which is a blood test for
Speaker 2: your prostate. For women, make sure you get your mammograms
Speaker 2: and make sure you get your obgian exams. That's kind
Speaker 2: of like the array of preventative diagnos gnostics you want
Speaker 2: to do now in the twenty first century to you know, basically,
Speaker 2: diagnose cancer before before it kills you, you know, as
Speaker 2: soon as possible.
Speaker 1: And how do we can sipproof all buddy.
Speaker 2: Cancer proofing is done by doing all of the other
Speaker 2: things that we talked about today, getting seven eight hours
Speaker 2: of sleep, making sure that your nutrition is comes mostly
Speaker 2: from whole foods, not processed foods, and exercising and not
Speaker 2: being sedentary. The other thing is eliminating toxins from your
Speaker 2: day to day life. And so we can talk about
Speaker 2: that a little bit if you like. How to eliminate toxins.
Speaker 2: So the PREADA principle on that is realize where do
Speaker 2: you spend the most time. Right, you spend the most time,
Speaker 2: probably at work and sleep in your bed at night.
Speaker 2: That environment, the air in that environment, You want that
Speaker 2: to be as clean as possible. So you want to
Speaker 2: detoxify your air, your water, your food, and chemicals on
Speaker 2: your skin, so air buy an air purifier for each
Speaker 2: one of those environments. If the air is not perfectly clean.
Speaker 2: For your water, I recommend getting an undersync reverse osmosis
Speaker 2: system in your kitchen where you drink get most of
Speaker 2: your drinking water, drink it out of glass bottles for
Speaker 2: the most part, and for your food organic or go
Speaker 2: to that website called ewg dot org and Finally, for
Speaker 2: the cosmetics that you use and the stuff you put
Speaker 2: on your body, there's a great app called Think Dirty,
Speaker 2: and you can put any product in there, scan the barcode.
Speaker 2: It'll tell you the level of toxin and recommend to
Speaker 2: you the most non toxic products. You do that you've
Speaker 2: covered eighty percent of the landscape, like you're you're living
Speaker 2: in a mostly non toxic environment. I'm sure there's people
Speaker 2: that have other things that they do, but that to
Speaker 2: me are the keys.
Speaker 1: Yeah, my wife is my thing that Yeah, like she
Speaker 1: can figure out. She's like she's checked every product, she
Speaker 1: got us to switch to glass bottled water, she put
Speaker 1: the reverse system in, Like she's just so untop of
Speaker 1: all this stuff. And I'm like, if I didn't have
Speaker 1: her in my life, I don't know what I'd be
Speaker 1: doing right now. And it's incredible how these and also
Speaker 1: you know when someone recommends these things, And when my
Speaker 1: wife first came up with this reversals most as water thing,
Speaker 1: I was like, come on, like do we really need it?
Speaker 1: Like you know, And it's interesting how we have such
Speaker 1: random resistance to a lot of these things. We kind
Speaker 1: of overthink it or we underthink it where we just go, oh, well,
Speaker 1: that can't be that such a big deal. Like I
Speaker 1: think the whole bottled water thing is now blown up.
Speaker 1: When my wife was talking to me about it like
Speaker 1: four or five years ago, and at the time it
Speaker 1: was like I could have been a bit like, oh, no,
Speaker 1: it doesn't matter, it's just a plastic water bottle. And
Speaker 1: now you see the research, right, And so I think
Speaker 1: it's so interesting, how like if you have someone in
Speaker 1: your life, your friends, your family who are recommending things
Speaker 1: to you, be open minded about it. You have no
Speaker 1: idea when it's finally going to be proven. And I'm
Speaker 1: hoping that anyone who's listened to this episode, please please
Speaker 1: please share this episode with friends and family members, because
Speaker 1: I think what doctor Shah's done beautifully today is he's
Speaker 1: laid out step one, step two, and step three. And
Speaker 1: so whether you're someone who's just getting started in your
Speaker 1: journey or whether you're someone who's trying to refine it
Speaker 1: and improve it and enhance it in a deep way,
Speaker 1: you know you've kind of given the pathway.
Speaker 2: For all of those Well, thank you, And you know
Speaker 2: you're right. It's so easy to be skeptical, right, It's
Speaker 2: hard to be not skeptical and open minded and do
Speaker 2: your research and really dive in. But I mean, you
Speaker 2: do such a good job of, you know, trying to
Speaker 2: get people to break through that barrier of skepticism opening
Speaker 2: their mind to new possibilities that I think if people
Speaker 2: were to like just kind of even they pick up
Speaker 2: one thing and while you search it on their own,
Speaker 2: that you're going to make a positive change. Right.
Speaker 1: I agree, Doctor Show, You've been incredible to them. I mean,
Speaker 1: thank You've giving us such a wealth of insight. And
Speaker 1: like I said at the beginning, I want this to
Speaker 1: be the episode that you come back to to go
Speaker 1: If I'm looking at my gut health, what do I
Speaker 1: need to focus on? If I'm looking at my nutrients,
Speaker 1: what do I need to focus on? Please please please
Speaker 1: take a screenshot of this episode right now. I want
Speaker 1: you to make sure that you tag doctor Shah and
Speaker 1: I on social media so that he can see what
Speaker 1: resonated with you, So that I can see what's that
Speaker 1: one thing you're trying. What's that thing that is now
Speaker 1: your day one not your one day? What is the
Speaker 1: thing that you're putting into practice that it is going
Speaker 1: to shift how you feel, that is going to shift
Speaker 1: how you live your life. What is the thing that
Speaker 1: you've been avoiding measuring that you're going to measure from
Speaker 1: now on to make sure that you can start taking
Speaker 1: the proactive steps in avoiding some of these challenges that
Speaker 1: you can, Doctor shaw, I want to ask you the
Speaker 1: final five of course, which we do with every guess,
Speaker 1: but I want to make sure that I ask where
Speaker 1: should people find you? Where should people follow you? Where
Speaker 1: can people connect with your work to continue to be educated?
Speaker 2: Yeah, so you know, I've been doing this course for
Speaker 2: my patients now for many years and a lot of
Speaker 2: them want their family and friends to do this, but
Speaker 2: they might be living in different countries. So I recently
Speaker 2: started putting the entire course on my Instagram page and
Speaker 2: so at darshanshaw MD. If you go there like it's
Speaker 2: all kind of in order. We're going to start with nutrition,
Speaker 2: then move on to sleep and move on to exercise,
Speaker 2: et cetera. And over the course of the year we'll
Speaker 2: have all the content on there, but in a sequential fashion.
Speaker 1: That's fantastic. So Darsian Shaw MD on Instagram right is
Speaker 1: the place to go and follow. We're hoping you're nowtploaded
Speaker 1: to TikTok as well, So yes, yeah, yeah, we need
Speaker 1: we need dush and on TikTok. I love it, both
Speaker 1: of them. It would be amazing. Uh, Doctor Show. These
Speaker 1: are your final five. We asked these to every guest,
Speaker 1: sometimes a different mocktel of all of them, but we
Speaker 1: need one word to one sentence maximum for each question.
Speaker 1: So question number one, what is the best health advice
Speaker 1: you've ever received?
Speaker 2: Get up and start moving nice? All right?
Speaker 1: Question number two, what is the worst health advice you've
Speaker 1: ever received?
Speaker 2: Let your doctor watch your blood markers? All right?
Speaker 1: Well, all right? Question number three, what is something you
Speaker 1: used to be skeptical about in terms of health and
Speaker 1: wellness techniques but now you swear by?
Speaker 2: Yeah, this whole field of eliminating toxins from your day
Speaker 2: to day environment. I used to think it didn't matter,
Speaker 2: but it matters so much again.
Speaker 1: Yeah you think O air purifier like it's just yeah.
Speaker 2: What are they trying to sell me? But it does
Speaker 2: make a huge difference.
Speaker 1: Right, Question number four, what is something that you used
Speaker 1: to swear by for your health and now you actually think? No,
Speaker 1: I don't need to focus on that anymore.
Speaker 2: Intimate and fasting. I know a lot of people will
Speaker 2: get upset at that answer, but I think there's a
Speaker 2: lot of science in the contrary.
Speaker 1: Now let's yeah, let's dive into that. Let's segue into
Speaker 1: that for a second.
Speaker 2: Yeah, So, intimated fasting is great for people that need
Speaker 2: to start eating less calories on a day to day basis.
Speaker 2: It's a good way to manage your caloric intake. But
Speaker 2: like I said earlier, a lot of people end up
Speaker 2: taking less protein and so they lose skeletal muscle mass.
Speaker 2: And that's what happened to me. I was intimated fasting.
Speaker 2: I started at my skeletal muscle mass and my scales
Speaker 2: started like plummeting, and I was what is happening? And
Speaker 2: it's all because of inmate and fasting, so I stopped it.
Speaker 2: So it's really more about what molecules you're putting into
Speaker 2: your body, I think, rather than the timing of it.
Speaker 2: And I think, you know, you really want to be
Speaker 2: careful if you are intimate and fasting that you're still
Speaker 2: getting your protein intake. And you are also not in
Speaker 2: the category of people that are either pregnant or breastfeeding
Speaker 2: or you know, an athlete. I think I've seen a
Speaker 2: lot of athletes actually cause a lot of damage to
Speaker 2: their metabolism and imin infesting.
Speaker 1: That's I mean, I'm not an athlete, but I found
Speaker 1: that when I was experimenting with it. So I stopped
Speaker 1: eating dinner by like six thirty PM, and I don't
Speaker 1: eat until the next morning until nine am. So that's
Speaker 1: the closest I get to it. But I'm someone who
Speaker 1: needs to eat three meals a day and I don't
Speaker 1: snack a lot, and so for me, it's like those
Speaker 1: three meals are my main meals and I'm very happy
Speaker 1: with them, so breakfast, lunch, and dinner. So I eat
Speaker 1: breakfast at nine, lunch at twelve to one, and then
Speaker 1: dinner at six, and it's like for me, that keeps
Speaker 1: my energy steady. I'm not overeating or under eating at
Speaker 1: any point. Like it works for me, and so I've
Speaker 1: always I've always been interested in that as well, because
Speaker 1: I've always found myself feel healthier, happier, and stronger when
Speaker 1: I'm doing that.
Speaker 2: Yeah, and that's the key. You have to go by
Speaker 2: how you feel. And I think you said another key
Speaker 2: where you don't have to snack during the day, like
Speaker 2: you're obviously eating coal foods and you're eating an adequate
Speaker 2: quantity where you're not having a snack, So that's another
Speaker 2: key as well.
Speaker 1: Yeah, absolutely, all right. Fifth and final question, doctor Shaw,
Speaker 1: which is if you could create one law that everyone
Speaker 1: in the world had to follow, what would it be?
Speaker 2: Get yourself a group of friends that you're so happy
Speaker 2: and proud to be around, that you share common interest
Speaker 2: in where you want your life to go, not just
Speaker 2: where it's at right now.
Speaker 1: It's a great answer everyone. That's doctor Shaw on on purpose.
Speaker 1: Thank you so much for listening and watching. Again. I
Speaker 1: hope that you take away and practices Doctor Shah kept
Speaker 1: saying just one thing from this episode and watch how
Speaker 1: your life changes. Again, a big thank you. Follow doctor
Speaker 1: Shaw on Instagram at Darshan Shaw MD on Instagram and
Speaker 1: on TikTok soon to come make sure you do that.
Speaker 1: And I hope that you stay happy, stay healthy and
Speaker 1: stay well. Thank you again, Doc, Thank you so much.
Speaker 1: Thank you, thank you, Jay, thank you. If you love
Speaker 1: this episode, you'll enjoy my interview with doctor Daniel Ahman
Speaker 1: on how to change your life by changing your brain.
Speaker 2: If we want a healthy ma mind, it actually starts
Speaker 2: with a healthy brain.
Speaker 1: You know, I've had the blessing or the curse to
Speaker 1: scan over a thousand convicted felons and over one hundred murderers,
Speaker 1: and their brains are very damaged.