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Speaker 1: This is the most dramatic podcast ever and iHeartRadio podcast.

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Speaker 1: Chris Harrison and Lauren Zema coming to you with a

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Speaker 1: very very cool episode. Today, we have this great guest.

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Speaker 1: It's doctor Amy Shaw, double board certified medical doctor and

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Speaker 1: wellness expert specializing in food, allergies, hormones, gut health. She

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Speaker 1: graduated from Cornell University's world renowned School of Nutrition. She's

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Speaker 1: trained at Cornell Harvard Columbia. Elsie, you started following doctor

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Speaker 1: Shaw kind of during the pandemic.

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Speaker 2: I think so, yeah, And I think she was one

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Speaker 2: of those people I want to get into it with her,

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Speaker 2: but who kind of use the pandemic to really build

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Speaker 2: up her presence on social She gives incredible bite sized,

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Speaker 2: short helpful content on her Instagram page that I love,

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Speaker 2: and she especially after we just did that episode about

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Speaker 2: weight loss drugs, I wanted to have her on to

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Speaker 2: talk about this different element of health but still has

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Speaker 2: so much to do with our fitness and our aesthetic

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Speaker 2: and how good we feel about ourselves, but fasting our

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Speaker 2: gut health. She gets into that a lot on her page,

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Speaker 2: so I wanted to talk to her about the realities

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Speaker 2: of some of that because I think there's a lot

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Speaker 2: of confusing content out there well, and there's so.

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Speaker 1: Many fads and things that hit the market. And some

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Speaker 1: of these things are very valid, there's a lot of

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Speaker 1: validity to them, but are we doing them the right way?

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Speaker 1: And that's a lot of the stuff I want to

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Speaker 1: talk to her about with gut health and saunas and

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Speaker 1: cold plunges and intermittent fasting, all these things that I

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Speaker 1: think are very very good if they are implemented correctly,

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Speaker 1: with the right body type, etc. So anyway, we are

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Speaker 1: beyond honored and excited to have doctor Shaw join us

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Speaker 1: on the show today.

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Speaker 2: So, doctor Shaw, I think I started following you in

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Speaker 2: the pandemic am I?

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Speaker 3: Do I have this right?

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Speaker 2: Did you kind of use that time a couple of

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Speaker 2: years ago to really build your social media presence and

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Speaker 2: if so, why was that important to you and what

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Speaker 2: have you kind of gotten out of it?

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Speaker 4: Absolutely?

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Speaker 5: You know, when you work in traditional medicine, there's a

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Speaker 5: lot of Now there's a lot of doctors on social media,

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Speaker 5: but when I first started, it was kind of like

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Speaker 5: you weren't really a good doctor if you were doing

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Speaker 5: stuff on the interneto that was for the people who

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Speaker 5: are like not really doctors, or they're not academic, or

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Speaker 5: they weren't, so it was all natural medicine.

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Speaker 4: So there was definitely this.

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Speaker 5: Like it took me a little time to really get comfortable,

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Speaker 5: but then I realized that everybody was using it more

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Speaker 5: for informational purposes and it didn't mean that you couldn't

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Speaker 5: present the science and basically just present the issues through

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Speaker 5: the lens of my background and training. I'm going through

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Speaker 5: it too, so it's something that I feel really comfortable

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Speaker 5: speaking about.

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Speaker 2: So your handle is fasting empty for people who don't

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Speaker 2: follow you yet and should What would you if people

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Speaker 2: aren't following you right now? How would you just summarize

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Speaker 2: what you try to do with your content and the

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Speaker 2: information you try to present.

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Speaker 5: It's nutrition and medical tips to help you save yourself.

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Speaker 5: So using nutrition and medicine, you can actually save yourself.

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Speaker 5: We're always thinking, oh, there's this medicine, there's going to

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Speaker 5: be like this life saving drug.

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Speaker 4: There's going to be somebody who's going to help me.

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Speaker 4: But really, when you do.

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Speaker 5: Eat the right foods and do the right things, and

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Speaker 5: you know, get sunlight and go for a walk, and

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Speaker 5: those are the ways to save yourself. So we're talking

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Speaker 5: about ways to save ourselves through nutrition.

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Speaker 1: One of the things I really appreciate about you and

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Speaker 1: Laura and I are very much of this mindset of

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Speaker 1: preventative wellness, preventative living that is kind of your lifestyle

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Speaker 1: of how do you live, how are you eating? And

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Speaker 1: so you won't face those issues.

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Speaker 4: Exactly because we never talk about it.

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Speaker 5: We're always talking about what happens once you get the

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Speaker 5: disease or you you know, are in that car accident,

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Speaker 5: or it's like, how do we teach people to live differently,

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Speaker 5: because if you live the default American life, you are

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Speaker 5: going to get those diseases and you are going to

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Speaker 5: need all those medications. So there's there's really not enough

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Speaker 5: guidance around the nutrition side of it.

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Speaker 1: Before LZ jumps back and I'm just kidous, what why, well,

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Speaker 1: why is American medicine like that?

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Speaker 5: How did be?

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Speaker 2: I was just thinking it's so strong with you just said,

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Speaker 2: if you live the default American life, you are guaranteed

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Speaker 2: to have those issues. Are you elaborate on that?

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Speaker 1: And I hate to bang on them? Is it pharma?

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Speaker 1: Is it just because that's where all the money is?

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Speaker 1: Is it that simple?

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Speaker 4: Yeah? To run a research trial it's not easy.

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Speaker 5: It takes a lot of money, it takes a lot

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Speaker 5: of time and resources. And who's going to fund a

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Speaker 5: research trial on you know, lettuce or cucumbers.

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Speaker 3: You know, I need big lettuce to come in, big lettuce, right, So.

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Speaker 5: Who's going to get the funding to do these research trials?

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Speaker 5: And then somebody might say to you, well, there's a

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Speaker 5: resource study on libitoire, but there's no research study on fiber,

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Speaker 5: you know.

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Speaker 4: What I mean.

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Speaker 5: And that's how it kind of have shifted and fharmand

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Speaker 5: knows that they're very smart. They know that in order

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Speaker 5: to win the hearts and minds of scientists, they're going

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Speaker 5: to have to do these big trials, and they invested

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Speaker 5: in that.

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Speaker 4: And that's why I truly.

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Speaker 5: Believe it's because we live in this like capitalistic society,

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Speaker 5: like you know, you want to make money, so they

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Speaker 5: know the ways to kind of sway the science a

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Speaker 5: little bit.

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Speaker 4: I'm not saying that they're all bad.

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Speaker 5: Obviously there's medications that are life saving, but it's really

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Speaker 5: skewed the wrong way.

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Speaker 1: It's a double edged sword.

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Speaker 4: Yeah, I mean.

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Speaker 5: There is governments funding for you know, things like diet

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Speaker 5: and nutrition, but it's so so hard to do these

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Speaker 5: large nutrition study you need a lot of money and

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Speaker 5: a lot of resources, so's there's not enough.

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Speaker 2: Well, something I've been kind of preaching about or ranting

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Speaker 2: about to crisis since we started dating, is, yeah, the

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Speaker 2: especially just what role food plays in our lives and

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Speaker 2: the quality of food we get in America. To me,

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Speaker 2: the simplest and clearest example is this, and correct me

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Speaker 2: if I'm wrong, but this sort of crazy statistic that

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Speaker 2: to be a doctor in America you go to school

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Speaker 2: for years, but you only take like something like one

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Speaker 2: hour of nutrition.

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Speaker 4: Is that true?

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Speaker 2: And why do you think that is? Why are our

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Speaker 2: medical schools not putting more of a focus on preventative medicine.

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Speaker 5: That was true in my time, and that was true

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Speaker 5: for many years. That things are really changing a lot,

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Speaker 5: Like I went to Cornell undergrad for nutrition and now

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Speaker 5: they have a very strong program with their medical school

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Speaker 5: to kind of have a nutrition presence. It's definitely changing,

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Speaker 5: but it's not changing fast enough and there's not enough knowledge,

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Speaker 5: I think because we thought it was two different worlds,

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Speaker 5: and like when I went to nutrition undergrad there was

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Speaker 5: like two paths outside that you could be a dietitian

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Speaker 5: and Most of those dietitians worked in the hospital or

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Speaker 5: you could work for a food company. That was pretty

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Speaker 5: much the two pathways for nutrition, Like medicine was not

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Speaker 5: one of the preferred pathways out of nutrition. It was

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Speaker 5: like a completely separate world. And I think we're learning

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Speaker 5: more and more about how food affects our bodies, Like

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Speaker 5: you said, our mood, you know, fix the way we

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Speaker 5: show up on a daily basis. So I think now

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Speaker 5: people are connecting the two. But you're right, like it

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Speaker 5: really took forever and it's still not enough.

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Speaker 1: So there's a lot of fads out there. There's a

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Speaker 1: lot of just kind of things that we say, and

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Speaker 1: I want to start hitting some of these, and we're

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Speaker 1: rapid fire through best we can. I was lucky enough

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Speaker 1: to have a wonderful general practitioner back when I was

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Speaker 1: living in Los Angeles, and he was really early on

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Speaker 1: on gut health. Yeah, and I know you preach a

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Speaker 1: lot about gut health, but what does that mean and

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Speaker 1: how can we have good gut health?

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Speaker 5: Okay, gut health is such a buzz you know phrase

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Speaker 5: gut health. Gut health really changes the number one way

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Speaker 5: we can change our gut is through diet. So nutrition

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Speaker 5: is the pathway to better gut health. Now you know

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Speaker 5: exercises too, So nutrition and exercise, those are the things

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Speaker 5: that are going to heal your gut. And the gut

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Speaker 5: is really the center of our gut brain connection. That's

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Speaker 5: really the center of our bodies. It makes all the decisions.

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Speaker 5: And so when you take care of the mind, just

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Speaker 5: like we talk about all the time, you have to

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Speaker 5: take care of the gut as well.

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Speaker 1: Okay, what are the gut bombs? The gut don't what's

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Speaker 1: the gut dos?

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Speaker 4: You know what, doctor Shaw?

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Speaker 2: I know one that you're going to say because I

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Speaker 2: just saw it on your Instagram and as we were

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Speaker 2: just on vacation in Mexico drinking a lot of tequila.

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Speaker 3: I don't want to hear it. I'm straight.

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Speaker 4: Yeah.

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Speaker 5: So, you know, the data on alcohol is so strong

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Speaker 5: about the fact that you know, it's not about no

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Speaker 5: alcohol if you love it, prefer it, but that whole

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Speaker 5: thing about how we thought having a drink or two

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Speaker 5: or three every night was going to be healthy. I mean,

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Speaker 5: everyone intuitively knew that it wasn't really healthy, but you

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Speaker 5: couldn't put your finger on it.

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Speaker 4: So now we know that it's really a lot less

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Speaker 4: than we thought. That's beneficial for you. It's like two

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Speaker 4: to three drinks a week. You can have them all

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Speaker 4: at once, or you can have them spread out.

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Speaker 5: And obviously there's times you're gonna have more and less,

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Speaker 5: but on average, if that's what you do, that's kind

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Speaker 5: of the sweet spot. If you love to drink, don't

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Speaker 5: love to drink, just stop it all together. So it

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Speaker 5: has a prop you know, alcohol obviously is dehydrating, it's

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Speaker 5: a toxin for your body, so your body has to

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Speaker 5: work to get.

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Speaker 4: Rid of it.

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Speaker 5: It also has effects on the gut bacteria that are negative,

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Speaker 5: so you really do want to limit or cut that

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Speaker 5: alcohol out. That's one of the gut bombs. Another gut

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Speaker 5: bomb is antibiotics. Antibiotics have been overused for so many years,

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Speaker 5: and you know you're going to you're in Mexico, people

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Speaker 5: probably said to you, just take antibiotics with you in

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Speaker 5: case like, or just take them in, take them in advance,

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Speaker 5: or so much over use of antibiotics, and you know,

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Speaker 5: antibiotics kill the bad bacteria, but they also kill all

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Speaker 5: the other bacteria, so you're left with a sterile gut,

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Speaker 5: which is not what you want. You know, we are

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Speaker 5: looking for a very We want an Amazon jungle like

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Speaker 5: gut with lots of species and different like growth of

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Speaker 5: bacteria because they help us flourish and get nutrients from foods.

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Speaker 5: If you kill them all off by consistently taking antibiotics

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Speaker 5: or over using them on your skin or eating foods

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Speaker 5: with antibiotics in it, you end up with kind of

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Speaker 5: a barren field. You know, if you can see that

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Speaker 5: visual between a barren field and a dense rainforest, that's

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Speaker 5: what a lot of Americans live with.

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Speaker 4: Is that barren field.

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Speaker 2: We want to be in the rainforest, the Amazon. Yes, okay,

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Speaker 2: So alcohol and antibiotics. Now I heard this comparison with alcohol,

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Speaker 2: and please give it to me right with the information

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Speaker 2: I heard on TikTok or something that if you think about, well,

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Speaker 2: alcohol can clean a wound, right like in the movies,

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Speaker 2: if somebody's got nothing to do, they pour vodka on

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Speaker 2: their open wound. So someone said, think about what that's

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Speaker 2: doing to your bacteria in your gut. It's fully killing everything.

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Speaker 2: Does alcohol kill everything in your gut?

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Speaker 4: I mean it's not that dramatic.

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Speaker 5: It's not like a wound, right because we do process

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Speaker 5: some of it as it goes through our bodies.

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Speaker 4: Our bodies are really good.

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Speaker 5: At detoxing alcohol, as you note, but it's at some

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Speaker 5: level that is definitely true. The more alcohol you drink,

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Speaker 5: the worse it is for your gut.

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Speaker 4: You know.

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Speaker 5: The other thing that comes with alcohol often is the

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Speaker 5: other gut bomb is ultra processed foods. Ultra processed foods

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Speaker 5: now are proven to lower the length of life, make

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Speaker 5: your body, you know, brain and gut depressed, and kill

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Speaker 5: the gut bacteria. And that's something I think we just

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Speaker 5: don't talk enough about because it's almost like, you know,

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Speaker 5: the backlash from diet culture is like, well, you should

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Speaker 5: be able to eat anything, and you should eat everything,

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Speaker 5: and you know, going through drive throughs is great, but

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Speaker 5: you have to remember that this is literally killing the

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Speaker 5: gun bacteria that you're so desperately trying to keep alive.

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Speaker 4: Can I ask you on that.

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Speaker 2: I'm gonna side step for a second, But that backlash

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Speaker 2: with diet culture as a doctor, does.

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Speaker 3: That worry you?

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Speaker 2: Where we are now? Has there been too much of

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Speaker 2: a swing the other way of every you know? I

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Speaker 2: mean I love the phrase everybody is beautiful and I

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Speaker 2: believe in it, but that kind of thought and rhetoric

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Speaker 2: and as you said, backlash, are we going in a

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Speaker 2: dangerous way of too much welcoming of everything.

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Speaker 5: Well, I think ozepic and all the GLP one agonies

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Speaker 5: has changed that. I think now it's like open conversation

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Speaker 5: to want to lose weight and to do it for

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Speaker 5: your health. Like I think this is it's helped in

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Speaker 5: opening up the conversation because I think for a long

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Speaker 5: time you're right, like it was like you couldn't really say,

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Speaker 5: nobody could say they want to lose weight.

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Speaker 4: It was like it was like a secret, right.

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Speaker 5: And then now because of all these medications, it's very

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Speaker 5: open in a big conversation and everyone wants to be

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Speaker 5: on them. And so it's really kind of now swinging

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Speaker 5: back to the middle, hopefully.

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Speaker 1: And hopefully in a healthy way.

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Speaker 2: We had a wonderful doctor on a recent episode and

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Speaker 2: we got into all of the different weight loss drugs

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Speaker 2: with him. So we wanted to ask you kind of

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Speaker 2: the we definitely want to get into the losing weight

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Speaker 2: without those drugs. Maybe, But before we get off the

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Speaker 2: gut bomb topic, say we've all just come off the holidays.

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Speaker 3: They had any great say we had.

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Speaker 2: A couple of cocktails is it hopeless or is there

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Speaker 2: a way to reset your gut and fix it? And

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Speaker 2: how do you get that good bacteria back.

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Speaker 5: Yeah, we're so plastic, like you know, plasticity in our brain,

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Speaker 5: plasticity in our gut. We can change our gun in

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Speaker 5: the matter of days, if not weeks, so we definitely

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Speaker 5: have that power. There was a landmark study in Nature

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Speaker 5: that showed that in three days of changing your diet

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Speaker 5: very rapidly and very dramatically, they saw that the whole

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Speaker 5: microbiome was shifting in its actial species.

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Speaker 4: So we have the power. They did the study, they

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Speaker 4: thought it was going to be two weeks, so they

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Speaker 4: took these They put.

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Speaker 5: People on a very high fat, high processed food like

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Speaker 5: junk food diet, and then the next two weeks they

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Speaker 5: were going to do like a really clean whole foods

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Speaker 5: low sugar diet. And they found within three days of

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Speaker 5: switching their diet they were already changing their whole microbiome.

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Speaker 5: So there's there's a lot of hope out there.

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Speaker 1: That is good, thank God, because I know a lot

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Speaker 1: of people listening right now are probably in the midst

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Speaker 1: of you know, dry gen is.

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Speaker 2: Dry January very beneficial.

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Speaker 5: Yeah, dry January is a big trend this year, and

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Speaker 5: it has been over the last few years, but definitely

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Speaker 5: this year even more so. And I think it's because

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Speaker 5: people are finally understanding the science behind alcohol and thinking like, okay,

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Speaker 5: well if I can't, let me just see, Like they're

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Speaker 5: just curious, like sober curious, like let me see how

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Speaker 5: it's going to feel to stop for a month and

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Speaker 5: then decide what I want to do in the long term.

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Speaker 5: And I think that's a really, really great first step.

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Speaker 5: It's just taking a break and seeing how you feel.

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Speaker 1: Doctor a couple other things that are happening in January.

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Speaker 1: You know, Dana White talked about this. He went on

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Speaker 1: this like severe fast like a water fast, and I

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Speaker 1: think it was you know, took some nutrients as far

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Speaker 1: as supplements and stuff like that, but severe. And I

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Speaker 1: have some friends that are like, I'm going to do

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Speaker 1: a three to seven day severe fast. Is that a thing?

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Speaker 4: Yeah? So twenty four hour fast like a dinner to

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Speaker 4: dinner fast is something that the Latter day Saints have

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Speaker 4: done for you know, in their culture or in their religion,

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Speaker 4: and they do it once a month, and the data

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Speaker 4: for that is so strong, even when you control for

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Speaker 4: all the other good things that they do in their lifestyle.

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Speaker 5: Like community and good food and whatever. They were able

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Speaker 5: to see that doing this once a month, just dinner

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Speaker 5: to dinner Sunday fast was extremely beneficial for inflammation and

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Speaker 5: heart health. So that's something that I.

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Speaker 4: Think a lot of people can do doing longer fast.

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Speaker 5: I say, doing longer fast is like running a triathlon

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Speaker 5: or an ultra marathon.

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Speaker 4: It's not for everyone, not everyone needs to.

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Speaker 5: Do it, but it's for those people who really want

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Speaker 5: to push to the limits. And that's the people. It's like,

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Speaker 5: it's like asking you, like, should you run a triathlon?

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Speaker 4: Like sure, like if you want to, but you don't

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Speaker 4: need to.

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Speaker 2: Which fast is the triathlon? Is that the twenty four

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Speaker 2: hour fast?

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Speaker 1: Would you go?

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Speaker 4: Yeah? Three, four or five?

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Speaker 2: So would you recommend to almost anybody do it one

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Speaker 2: twenty four hour fast once a month?

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Speaker 5: Yeah, like once a quarter, you know, try it. So

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Speaker 5: the way you would work up to it, though is first.

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Speaker 5: The hardest thing for people, I think is doing an

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Speaker 5: overnight fast. I know it sounds so stupid, but so simple, like, oh,

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Speaker 5: what do you mean stopping at seven and eating at seven, eight, nine, ten,

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Speaker 5: Like that's simple, but it's really not, because we live

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Speaker 5: in a world where we're eating sixteen seventeen hours a day,

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Speaker 5: like your last bit of food, your last snack, your

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Speaker 5: last drink. So what I tell people is like, start

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Speaker 5: with extending your overnight fast.

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Speaker 4: Like, if you can get.

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Speaker 5: To fifteen hours, fourteen, fifteen hours pretty easily, now, that's

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Speaker 5: when you know your body's probably ready for a little

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Speaker 5: bit of.

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Speaker 4: A longer stretch.

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Speaker 5: But everyone should be able to do a twelve hour

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Speaker 5: and then between twelve and fifteen. It may take some practice,

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Speaker 5: and it sounds so simple, but like the first time

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Speaker 5: I tried an overnight fast, it was really tough for

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Speaker 5: me because I was used to having a chalk like

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Speaker 5: a little bit of chocolate before bed. And you know,

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Speaker 5: even that twelve to fourteen hours.

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Speaker 2: As her, we are so culturally trained to have dessert

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Speaker 2: at night. I realized that because it's years of upbringing

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Speaker 2: of like how do you end your night? Oh? Is

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Speaker 2: something sweet?

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Speaker 4: Yeah?

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Speaker 2: And another a friend of mine, Kelly Levec, who's also

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Speaker 2: great on Instagram, Yeah, that suddenly she talks about a lot.

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Speaker 2: She's like, I don't give my kids dessert every night?

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Speaker 2: Why has this become the norm?

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Speaker 1: Well? And Obviously, breakfast is breaking fast, that's the whole

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Speaker 1: thing is in the morning. Can you also kind of

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Speaker 1: get rid of maybe some misnomers whatever, what actually breaks

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Speaker 1: fast in the morning. Can you get up and have

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Speaker 1: coffee with no sugar? Can you have green tea with yeah,

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Speaker 1: maybe a pinch of honey. But is it no more

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Speaker 1: than seventy calories that activates the end zomes in your stomach?

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Speaker 4: Yeah?

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Speaker 5: Absolutely, so you can you really want to stay away

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Speaker 5: from anything sweet like sugar, honey or sweeteners. You can

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Speaker 5: have black coffee with the sposh of milk up to

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Speaker 5: about I would say forty five calories is what we

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Speaker 5: usually say. And you can keep your fast going. So

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Speaker 5: if you wake up you know you started, you stopped

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Speaker 5: eating dinner at seven, and you wake up at six

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Speaker 5: am and you want to push it till eight nine,

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Speaker 5: you know, whatever it is, then you can do that.

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Speaker 5: And I am like a huge believer in breakfast. So

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Speaker 5: people always think like, oh, fasting means skipping breakfast. Actually,

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Speaker 5: the data over and over and over shows that eating

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Speaker 5: a breakfast is really healthy for your body, and you

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Speaker 5: don't necessarily need to skip it to be fasting.

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Speaker 1: It is funny. It was like breakfast had the best

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Speaker 1: pr campaign for a while. It's like it's the most important. Yes, say,

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Speaker 1: then all of a sudden, there was such an anti

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Speaker 1: breakfast Yes.

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Speaker 2: Well, no, this is exactly what I wanted to ask

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Speaker 2: you about. I don't understand the difference of because for

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Speaker 2: a long time I was just, I think, kind of

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Speaker 2: a natural faster, like I didn't eat breakfast and I

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Speaker 2: would usually eat a light.

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Speaker 3: Lunch as my first meal of the day.

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Speaker 2: Yeah, but then I had all of these nutritionists and

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Speaker 2: trainers telling me, you got to eat something for breakfast.

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Speaker 2: But what do you mean breakfast isn't breaking the fast?

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Speaker 4: This is confusing me.

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Speaker 5: Okay, So what I'm saying is that you can fast

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Speaker 5: and still have breakfast, meaning that, for example, if you're

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Speaker 5: someone who stops eating like six PM or seven p

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Speaker 5: like I prefer that you have an early dinner.

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Speaker 1: Realistically, let's say eight o'clock.

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Speaker 4: Yeah, eight o'clock.

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Speaker 1: Yeah, people have kids and they're trying to get kids

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Speaker 1: down and all that.

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Speaker 5: Absolutely, So eight pm to eight am is a twelve

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Speaker 5: hour fast. Pm to ten am is a fourteen hour fast.

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Speaker 5: And that's great, especially if you're someone who gets up

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Speaker 5: in the morning. Wants to work out, and you have

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Speaker 5: your first meal after you work out. So what I

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Speaker 5: mean to say is that you don't need to absolutely

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Speaker 5: skip breakfast to be considered fasting. In fact, I prefer

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Speaker 5: that you move up dinner and have a really nice

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Speaker 5: time in the evening without food. That's harder, but it's

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Speaker 5: just much more beneficial if you're someone who's trying to

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Speaker 5: balance your blood sugar, trying to some belly fat, trying

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Speaker 5: to activate your gut health, Like, try moving up that

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Speaker 5: dinner time.

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Speaker 4: That's going to do a lot more.

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Speaker 1: And doctor, how important is it what you are breaking

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Speaker 1: fast with is protein as opposed to cars?

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Speaker 4: Correct? Yeah, So I usually say for fasting is like

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Speaker 4: the three apps. Okay, so you do.

437
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Speaker 5: Your fast overnight circadian style. I say circadian style because

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Speaker 5: we live on the sun rhythm, and so trying to

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Speaker 5: time it so that you're not eating a lot after

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Speaker 5: sundown and eating short you know, not too much late

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Speaker 5: at night that's the goal, and then having most of

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Speaker 5: your meals during the daylight hours is like that's kind

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Speaker 5: of that circadian rhythm. So fasting three apps are a

444
00:21:45,240 --> 00:21:50,239
Speaker 5: fasting fitness and then fiber protein food. So like you

445
00:21:50,280 --> 00:21:53,359
Speaker 5: want to have your overnight fast, then you want to

446
00:21:53,400 --> 00:21:56,160
Speaker 5: do something like get sunlight, get go for a walk,

447
00:21:56,280 --> 00:21:59,560
Speaker 5: some little bit of fitness, and then you break your

448
00:21:59,600 --> 00:22:02,960
Speaker 5: fast with high protein, high fiber, and fermented food.

449
00:22:03,840 --> 00:22:04,159
Speaker 1: Gotcha.

450
00:22:04,760 --> 00:22:07,200
Speaker 2: Wow, Okay the three f's I'm going to say afy

451
00:22:07,280 --> 00:22:07,639
Speaker 2: out of that.

452
00:22:08,000 --> 00:22:08,960
Speaker 1: Yeah.

453
00:22:09,320 --> 00:22:12,080
Speaker 2: Can you talk though, because we have a really heavily

454
00:22:12,200 --> 00:22:16,480
Speaker 2: female audience and I've gotten really into the fasting research

455
00:22:16,480 --> 00:22:18,600
Speaker 2: over the last couple of years. But one thing I'm

456
00:22:18,600 --> 00:22:23,040
Speaker 2: still super confused on is hormones and fasting and what

457
00:22:23,119 --> 00:22:25,960
Speaker 2: works for women because I've seen like, yes, don't fast

458
00:22:26,040 --> 00:22:28,320
Speaker 2: during your period or you know, menopause is going to

459
00:22:28,400 --> 00:22:30,760
Speaker 2: change that, and women seem to have to deal with

460
00:22:30,800 --> 00:22:31,880
Speaker 2: so many more factors.

461
00:22:31,960 --> 00:22:34,240
Speaker 1: When I went add on, is there a different length

462
00:22:34,280 --> 00:22:37,359
Speaker 1: of time for women as.

463
00:22:37,160 --> 00:22:41,520
Speaker 5: Yeah, so absolutely so menopause is I would equate it

464
00:22:41,600 --> 00:22:45,240
Speaker 5: kind of like the week before your period. Menopause and

465
00:22:45,320 --> 00:22:50,080
Speaker 5: perimenopause symptoms feel like PMS basically the week before your period.

466
00:22:50,320 --> 00:22:53,840
Speaker 5: Often feel cranky, you feel tired, you feel bloated, You're

467
00:22:53,880 --> 00:22:57,840
Speaker 5: getting some water weight, and you just can't withstand the

468
00:22:57,920 --> 00:23:01,520
Speaker 5: stress both physical and ment to that. You did, you know,

469
00:23:01,640 --> 00:23:04,560
Speaker 5: the rest of the month so I know, for me

470
00:23:04,840 --> 00:23:08,520
Speaker 5: that week before my period, I'm not training as hard.

471
00:23:08,640 --> 00:23:11,120
Speaker 5: I'm not going to be stressing my body as much.

472
00:23:11,160 --> 00:23:13,119
Speaker 5: I'm not going to do as much fasting. I'm not

473
00:23:13,160 --> 00:23:16,280
Speaker 5: going to do as much stressful activities at work. I'm

474
00:23:16,320 --> 00:23:19,240
Speaker 5: going to try to listen to my body and be

475
00:23:19,400 --> 00:23:23,160
Speaker 5: a little more cognizant about needing a little more rest.

476
00:23:23,280 --> 00:23:28,920
Speaker 5: And that's something that happens more magnified during menopause, that transition,

477
00:23:29,160 --> 00:23:31,800
Speaker 5: because you're kind of going through that hormone fluctuation like

478
00:23:32,000 --> 00:23:36,040
Speaker 5: you were going through with PMS, and so doing shorter

479
00:23:36,359 --> 00:23:39,520
Speaker 5: and easier fast is the way to go. Meaning that

480
00:23:39,640 --> 00:23:43,000
Speaker 5: doesn't mean you can't fast. It doesn't mean you shouldn't fast.

481
00:23:43,040 --> 00:23:44,760
Speaker 5: It just means that you don't want to, for the

482
00:23:44,800 --> 00:23:48,520
Speaker 5: first time do a twenty four hour fast that week

483
00:23:48,560 --> 00:23:52,040
Speaker 5: before your period or when you're in the throes of menopause.

484
00:23:52,320 --> 00:23:55,320
Speaker 3: Got it? Okay? Did you write all that down?

485
00:23:55,400 --> 00:23:55,640
Speaker 4: Maybes?

486
00:23:58,400 --> 00:24:00,760
Speaker 1: I have so many I want to dive into.

487
00:24:00,960 --> 00:24:03,000
Speaker 2: Well, the second that you tell somebody you're having an

488
00:24:03,000 --> 00:24:05,800
Speaker 2: incredible doctor on their podcast, they give you all their questions.

489
00:24:05,880 --> 00:24:09,320
Speaker 2: So I also have a list of questions from my sister,

490
00:24:09,480 --> 00:24:10,480
Speaker 2: my friends.

491
00:24:10,160 --> 00:24:12,919
Speaker 3: My mom, I just have like this list. Okay, but

492
00:24:12,960 --> 00:24:13,640
Speaker 3: you do too, baby.

493
00:24:13,680 --> 00:24:17,040
Speaker 2: You know, let's get into something that we brought up

494
00:24:17,160 --> 00:24:19,600
Speaker 2: and again was just from our most recent podcast. But

495
00:24:20,000 --> 00:24:22,040
Speaker 2: ozempig and all the weight loss drugs.

496
00:24:21,760 --> 00:24:22,920
Speaker 1: Yeah, i' minjaro o.

497
00:24:23,000 --> 00:24:26,880
Speaker 3: Zimpig, Yeah, doctor shot. How do you feel about them?

498
00:24:27,200 --> 00:24:31,399
Speaker 2: What can they do to stay super fit without submitting

499
00:24:31,480 --> 00:24:34,400
Speaker 2: to going on these prescription drugs?

500
00:24:34,800 --> 00:24:37,520
Speaker 5: You know, just like everything, I think we're kind of

501
00:24:38,119 --> 00:24:40,560
Speaker 5: uh for telling a little bit of the future.

502
00:24:40,600 --> 00:24:42,320
Speaker 4: I think that whenever you have.

503
00:24:42,480 --> 00:24:45,879
Speaker 5: A lot of interest and a lot of excitement and

504
00:24:46,000 --> 00:24:49,040
Speaker 5: lots of people doing something, it's almost.

505
00:24:48,800 --> 00:24:50,240
Speaker 4: Setting itself up.

506
00:24:50,200 --> 00:24:53,920
Speaker 5: For some kind of disappointment after right, Like anything you've

507
00:24:53,920 --> 00:24:57,639
Speaker 5: ever seen that we've had that everybody was crazy about

508
00:24:57,680 --> 00:25:02,000
Speaker 5: in terms of diet or food or it kind of

509
00:25:02,280 --> 00:25:05,479
Speaker 5: becomes really really hot and then something happens and then

510
00:25:05,520 --> 00:25:07,959
Speaker 5: it's not as hot anymore. I mean, I can't predict

511
00:25:07,960 --> 00:25:10,200
Speaker 5: the future per se, but I do think that there's

512
00:25:10,240 --> 00:25:12,639
Speaker 5: going to be something. We don't have enough data. We

513
00:25:12,680 --> 00:25:15,840
Speaker 5: don't have the trials that came out. They they're not

514
00:25:16,040 --> 00:25:20,320
Speaker 5: looking at the amount of people that are taking it

515
00:25:20,400 --> 00:25:23,159
Speaker 5: and the breath of people that are taking it, so

516
00:25:23,200 --> 00:25:25,040
Speaker 5: we're going to see a lot. We're going to learn

517
00:25:25,080 --> 00:25:28,040
Speaker 5: a lot over the next ten years about what's happening

518
00:25:28,040 --> 00:25:30,840
Speaker 5: and the side effects and the things to watch out for.

519
00:25:31,000 --> 00:25:36,199
Speaker 5: So I think I don't think that it's going to

520
00:25:36,200 --> 00:25:38,719
Speaker 5: be as crazy. I think things are going to settle

521
00:25:38,760 --> 00:25:42,360
Speaker 5: down in terms of the regular person trying to use

522
00:25:42,400 --> 00:25:44,840
Speaker 5: these medications because they're going to see the other flip

523
00:25:44,920 --> 00:25:47,919
Speaker 5: side of it, which the you know, we've seen some

524
00:25:48,040 --> 00:25:49,239
Speaker 5: of the flip side of it, but I think we're

525
00:25:49,280 --> 00:25:51,880
Speaker 5: going to see it in big, big numbers as more

526
00:25:51,880 --> 00:25:54,040
Speaker 5: and more people, you know, go on it and go.

527
00:25:54,040 --> 00:25:54,520
Speaker 4: Off of it.

528
00:25:54,880 --> 00:25:56,639
Speaker 2: Well, I don't want anything negative to happen, but you

529
00:25:56,640 --> 00:25:57,760
Speaker 2: are giving me hope.

530
00:25:57,520 --> 00:26:00,479
Speaker 1: It's you know, too good to be each that's true,

531
00:26:00,720 --> 00:26:04,560
Speaker 1: you know, it probably is. There's always a reciprocal balance.

532
00:26:04,560 --> 00:26:06,800
Speaker 1: So there's always something that comes along with any drug

533
00:26:06,840 --> 00:26:07,200
Speaker 1: you take.

534
00:26:08,000 --> 00:26:10,400
Speaker 5: Exactly, there's probably going to be something that comes out

535
00:26:10,400 --> 00:26:15,000
Speaker 5: aside effect or kind of interaction or something that is

536
00:26:15,040 --> 00:26:17,240
Speaker 5: going to be scary enough that the people that don't

537
00:26:17,240 --> 00:26:19,280
Speaker 5: really need it are going to be scared off, and

538
00:26:19,359 --> 00:26:21,520
Speaker 5: so then the people who really do need it, the

539
00:26:21,520 --> 00:26:26,439
Speaker 5: people who actually are you know, very very sick and

540
00:26:26,640 --> 00:26:29,800
Speaker 5: have tried everything else and are morbidly obese. You know,

541
00:26:30,119 --> 00:26:33,080
Speaker 5: it's crazy to think, but we are at like forty

542
00:26:33,160 --> 00:26:36,399
Speaker 5: percent obesity and probably approaching fifty percent and not to

543
00:26:36,920 --> 00:26:40,720
Speaker 5: many years. So there's a lot of people who maybe

544
00:26:40,800 --> 00:26:45,280
Speaker 5: grew into like you're born into a family of you know,

545
00:26:45,520 --> 00:26:49,200
Speaker 5: and your habits and your hormones and your gut are

546
00:26:49,320 --> 00:26:52,639
Speaker 5: just programmed in a different way. And so I do

547
00:26:52,680 --> 00:26:54,840
Speaker 5: think that those people are the ones who are going

548
00:26:54,880 --> 00:26:57,680
Speaker 5: to actually really benefit from these in the long term.

549
00:26:57,760 --> 00:26:59,520
Speaker 5: I think the rest of the people who are just

550
00:26:59,640 --> 00:27:03,800
Speaker 5: doing it for you know, aesthetic purposes, I think there's

551
00:27:03,880 --> 00:27:06,520
Speaker 5: gonna be something that's going to deter them. But like

552
00:27:06,560 --> 00:27:09,960
Speaker 5: you said, you know, it's like any fad, there's gonna

553
00:27:10,000 --> 00:27:12,480
Speaker 5: be there's gonna be something, and it's not going to

554
00:27:12,520 --> 00:27:14,320
Speaker 5: be a fad anymore. At least that's my opinion.

555
00:27:14,400 --> 00:27:16,399
Speaker 2: And this was a submission from a friend of mine.

556
00:27:17,320 --> 00:27:19,240
Speaker 2: She had tried some of these weight loss drugs, and

557
00:27:19,240 --> 00:27:23,240
Speaker 2: she said what struck her was how much it like

558
00:27:23,359 --> 00:27:26,200
Speaker 2: numbs those cravings. She's like, you don't, It's like you're

559
00:27:26,240 --> 00:27:28,119
Speaker 2: not reaching for the alcohol anymore.

560
00:27:28,240 --> 00:27:30,919
Speaker 3: You're not, you know, like, what can you do?

561
00:27:30,960 --> 00:27:34,239
Speaker 2: You have any advice then on how to deal with

562
00:27:34,320 --> 00:27:38,240
Speaker 2: cravings without being on those drugs, because it blows my mind.

563
00:27:38,280 --> 00:27:40,159
Speaker 2: How even for me, like we just said, at the

564
00:27:40,240 --> 00:27:41,440
Speaker 2: end of the night, I'll be like, oh, I want

565
00:27:41,440 --> 00:27:43,679
Speaker 2: a little piece of chocolate, or sometimes I think, oh,

566
00:27:43,720 --> 00:27:45,440
Speaker 2: I just really want a glass of wine.

567
00:27:45,480 --> 00:27:46,760
Speaker 3: How do you fight cravings?

568
00:27:47,880 --> 00:27:52,240
Speaker 5: That's a great question. So GLP one, what these medications

569
00:27:52,280 --> 00:27:58,359
Speaker 5: all help release is actually something that's natural in our

570
00:27:58,440 --> 00:28:02,480
Speaker 5: bodies that we can release. So eating more protein, eating

571
00:28:02,480 --> 00:28:06,400
Speaker 5: more fiber, eating more probiotic foods like these are dietary

572
00:28:06,440 --> 00:28:09,800
Speaker 5: strategies to actually naturally produce GLP one and the other

573
00:28:11,040 --> 00:28:15,680
Speaker 5: the other like leptin and other things that make you

574
00:28:15,720 --> 00:28:19,080
Speaker 5: feel full. That's what we want to concentrate on, is

575
00:28:19,119 --> 00:28:22,600
Speaker 5: like how do we get more of that natural secretion,

576
00:28:22,760 --> 00:28:26,399
Speaker 5: so you know, getting enough sleep, eating enough fiber, eating

577
00:28:26,440 --> 00:28:30,280
Speaker 5: more protein, getting steps every day like these are always

578
00:28:31,520 --> 00:28:34,480
Speaker 5: that we can actually naturally feel less.

579
00:28:34,760 --> 00:28:42,080
Speaker 2: Ratings, love it secretions, Yes, yeah, no, that really is

580
00:28:42,080 --> 00:28:44,400
Speaker 2: helpful and again it gives me hope. And if people

581
00:28:44,440 --> 00:28:47,400
Speaker 2: don't follow you, please again she's at fasting MD. One

582
00:28:47,400 --> 00:28:48,680
Speaker 2: thing I love about you too is that you make

583
00:28:48,680 --> 00:28:50,800
Speaker 2: your videos really fun, like with your daughter. She helps

584
00:28:50,840 --> 00:28:53,840
Speaker 2: you film and you guys are super cute together. Are

585
00:28:53,920 --> 00:28:58,520
Speaker 2: there concerns or things that you find yourself really talking

586
00:28:58,560 --> 00:29:01,040
Speaker 2: to her about as a mom about all this stuff?

587
00:29:01,080 --> 00:29:02,640
Speaker 3: Like, what's one thing you feel like you see in.

588
00:29:02,640 --> 00:29:05,320
Speaker 2: The younger generation that you really want to instill Because

589
00:29:05,400 --> 00:29:06,600
Speaker 2: we have a teenage daughter too.

590
00:29:07,600 --> 00:29:11,040
Speaker 4: No, so it's so hard to be a teen these days.

591
00:29:11,520 --> 00:29:15,520
Speaker 5: We've seen like even beyond I mean, everybody's blaming it

592
00:29:15,560 --> 00:29:20,560
Speaker 5: on social media, but the pressure for them, the rates

593
00:29:20,600 --> 00:29:23,040
Speaker 5: of depression and anxiety are just like at levels that

594
00:29:23,080 --> 00:29:25,200
Speaker 5: we've never seen before, and we don't really know what

595
00:29:25,320 --> 00:29:27,600
Speaker 5: it is, and so it has to be someone has

596
00:29:27,640 --> 00:29:31,360
Speaker 5: to be social media because they're seeing other people. They're

597
00:29:31,400 --> 00:29:35,960
Speaker 5: seeing people, you know, looking altered versions of themselves, skinnyer, beautiful,

598
00:29:36,280 --> 00:29:38,080
Speaker 5: whatever it is. I think we have a lot of

599
00:29:38,080 --> 00:29:42,040
Speaker 5: conversations around that, like what's real, what's not? What is normal,

600
00:29:42,680 --> 00:29:46,840
Speaker 5: what's not it's I think it can be very skewed

601
00:29:46,960 --> 00:29:51,160
Speaker 5: when you're on TikTok of what's a normal girl and

602
00:29:51,800 --> 00:29:54,080
Speaker 5: what's normal beauty and what's normal.

603
00:29:54,000 --> 00:29:55,000
Speaker 3: Daughters and ai.

604
00:29:55,120 --> 00:29:56,920
Speaker 2: I mean we all used to just deal with a

605
00:29:56,920 --> 00:30:00,720
Speaker 2: photoshopped photo in Cosmopolitan magazine. Now it's constantly in the

606
00:30:00,720 --> 00:30:03,960
Speaker 2: palm of their hands every day, and you literally can't

607
00:30:03,960 --> 00:30:06,360
Speaker 2: tell what is a full AI creation.

608
00:30:07,240 --> 00:30:09,120
Speaker 5: Yeah, so we talk about that all the time, about

609
00:30:09,200 --> 00:30:12,960
Speaker 5: you know, what's real, what's healthy, what's not, because I

610
00:30:13,000 --> 00:30:17,880
Speaker 5: think differentiating that for them is so important. I really

611
00:30:17,960 --> 00:30:20,280
Speaker 5: don't think that the answer is just don't let them

612
00:30:20,360 --> 00:30:22,560
Speaker 5: use social media, Like, of course when they're young, you

613
00:30:22,560 --> 00:30:25,240
Speaker 5: can do that, but at some level this is part

614
00:30:25,280 --> 00:30:29,040
Speaker 5: of their life, so it's really just helping them navigate it.

615
00:30:29,160 --> 00:30:31,320
Speaker 1: You got to have that open dialogue. I mean, yeah,

616
00:30:31,560 --> 00:30:33,400
Speaker 1: it really is. And now it's for all the parents

617
00:30:33,400 --> 00:30:35,480
Speaker 1: listening out there and Laura and idea of it too.

618
00:30:35,760 --> 00:30:37,440
Speaker 1: It's unbelievably tough.

619
00:30:38,280 --> 00:30:38,480
Speaker 4: Yeah.

620
00:30:38,480 --> 00:30:40,800
Speaker 1: And by the way, conversely, I wouldn't want to be

621
00:30:40,840 --> 00:30:43,040
Speaker 1: a kid right now and trying to live their life.

622
00:30:43,200 --> 00:30:44,920
Speaker 1: I mean, it's incredibly difficult.

623
00:30:45,200 --> 00:30:47,640
Speaker 2: But I think it's interesting. You say you can't keep

624
00:30:47,640 --> 00:30:49,480
Speaker 2: them off social media. Do you just feel like that's

625
00:30:49,520 --> 00:30:52,240
Speaker 2: not a realistic expectation, like it's out there?

626
00:30:53,320 --> 00:30:54,440
Speaker 4: Well, I think you can.

627
00:30:55,040 --> 00:30:57,280
Speaker 5: You can limit it, like, yeah, for example, my daughter

628
00:30:57,320 --> 00:30:59,400
Speaker 5: goes to a school where they put their phones in

629
00:30:59,440 --> 00:31:01,480
Speaker 5: a lock box at the beginning of the day and

630
00:31:01,520 --> 00:31:03,280
Speaker 5: then they get it back at the end of the day.

631
00:31:03,320 --> 00:31:05,880
Speaker 5: And I love that because I think, you know, then

632
00:31:05,960 --> 00:31:07,800
Speaker 5: I don't feel so bad if she has an hour

633
00:31:07,840 --> 00:31:10,600
Speaker 5: of social media or TV time later in the day,

634
00:31:10,760 --> 00:31:13,480
Speaker 5: because I know that she's gotten a good education, she

635
00:31:13,520 --> 00:31:16,120
Speaker 5: had interactions with her friends. And then she also does

636
00:31:16,240 --> 00:31:18,520
Speaker 5: dance like my daughter does dance, and so ad dance

637
00:31:18,600 --> 00:31:20,040
Speaker 5: are not allowed to have their phone, so she has

638
00:31:20,080 --> 00:31:23,040
Speaker 5: plenty of activities where phone is not allowed. And I

639
00:31:23,120 --> 00:31:28,200
Speaker 5: think that's a great strategy for kind of balancing it

640
00:31:28,240 --> 00:31:32,080
Speaker 5: all because I think having no social media is really

641
00:31:32,160 --> 00:31:34,960
Speaker 5: really difficult, like my son. I have a son, and

642
00:31:35,480 --> 00:31:39,080
Speaker 5: he tends to have no problem shutting it off. I

643
00:31:39,120 --> 00:31:43,160
Speaker 5: think it's a personality. It's also really ingrained in the

644
00:31:43,200 --> 00:31:45,520
Speaker 5: social culture for girls, so I think it's a it's

645
00:31:45,640 --> 00:31:58,920
Speaker 5: a little bit more difficult with them.

646
00:31:59,000 --> 00:32:02,080
Speaker 1: Okay, we can't keep you all day, but a couple

647
00:32:02,160 --> 00:32:05,719
Speaker 1: more buzzworthy fads I want to deal with because I

648
00:32:05,760 --> 00:32:08,240
Speaker 1: was actually talking about you this morning with a good

649
00:32:08,240 --> 00:32:12,640
Speaker 1: friend of mine about saunas. It is such a big

650
00:32:12,680 --> 00:32:16,800
Speaker 1: thing right now. People are buying saunas. There's the Red

651
00:32:16,880 --> 00:32:21,719
Speaker 1: Light saunas, there's salt saunas, there's wet, there's dry. Is

652
00:32:21,760 --> 00:32:24,680
Speaker 1: this a thing? And if so, which one? Why?

653
00:32:25,280 --> 00:32:27,640
Speaker 2: I think what Chris is asking doctor Shaw's does he

654
00:32:27,800 --> 00:32:30,520
Speaker 2: have your green light to put a sauna in in

655
00:32:30,600 --> 00:32:32,400
Speaker 2: our home. I was trying to get him a cold

656
00:32:32,400 --> 00:32:35,040
Speaker 2: plunge also for Christmas, but I couldn't figure out the lists.

657
00:32:35,120 --> 00:32:37,880
Speaker 1: Truth be told. I love I was in a salt sna.

658
00:32:37,920 --> 00:32:41,520
Speaker 1: I love a dry salt sauna. And you know again,

659
00:32:41,560 --> 00:32:43,320
Speaker 1: I follow a lot of people that you know, believe

660
00:32:43,360 --> 00:32:46,360
Speaker 1: in the exhaustion of the body and the stress of

661
00:32:46,400 --> 00:32:48,200
Speaker 1: the body, and that's what the cold plunge is about.

662
00:32:48,240 --> 00:32:51,719
Speaker 1: It's the immediate stress and and kind of sending your

663
00:32:51,720 --> 00:32:54,280
Speaker 1: body to certain extremes in a safe way.

664
00:32:55,280 --> 00:32:55,520
Speaker 4: Yeah.

665
00:32:55,600 --> 00:33:01,800
Speaker 5: So sauna data is super strong, but the data, a

666
00:33:01,840 --> 00:33:04,360
Speaker 5: lot of the data is out of Finland. The Finish

667
00:33:04,600 --> 00:33:09,479
Speaker 5: sauna data is the strongest and largest databases because in

668
00:33:09,520 --> 00:33:11,400
Speaker 5: Finland everybody does the sauna.

669
00:33:11,480 --> 00:33:14,920
Speaker 4: It is like a way of life. The control group,

670
00:33:15,160 --> 00:33:16,080
Speaker 4: like the group.

671
00:33:15,800 --> 00:33:21,880
Speaker 5: That they is once a week and the intervention group

672
00:33:21,960 --> 00:33:23,840
Speaker 5: was like four to seven times a week. I mean

673
00:33:23,920 --> 00:33:28,040
Speaker 5: that's like a lot, right, So we have lots of

674
00:33:28,040 --> 00:33:31,960
Speaker 5: good data from their culture. And so when people ask me,

675
00:33:32,000 --> 00:33:34,320
Speaker 5: like what top is SNA. I always tell them the

676
00:33:34,360 --> 00:33:38,040
Speaker 5: most data we have is from the Finish communities and

677
00:33:38,040 --> 00:33:41,040
Speaker 5: they're all using that traditional dry sauna at one hundred

678
00:33:41,080 --> 00:33:44,360
Speaker 5: and sixty seven degrees fahrenheit. So if you're following, you know,

679
00:33:44,400 --> 00:33:46,920
Speaker 5: you want to follow it to the tea. That's what

680
00:33:46,960 --> 00:33:50,320
Speaker 5: I would do. Now, heat shock proteins can be produced

681
00:33:50,320 --> 00:33:53,400
Speaker 5: with hot yoga, with steam room, with hot bath. There's

682
00:33:53,400 --> 00:33:56,440
Speaker 5: some data on Japanese hot baths at one hundred or

683
00:33:56,480 --> 00:34:00,280
Speaker 5: one hundred and three degrees fahrenheit that actually can also

684
00:34:00,320 --> 00:34:03,960
Speaker 5: produce heat shop proteins. So heat shop protein is the magic.

685
00:34:04,040 --> 00:34:07,320
Speaker 5: It's not necessarily don't necessarily need to be in a

686
00:34:07,440 --> 00:34:11,040
Speaker 5: particular type of sauna. But the most data we have

687
00:34:11,200 --> 00:34:13,560
Speaker 5: is a dry sauna. And then of course you can

688
00:34:13,600 --> 00:34:16,360
Speaker 5: probably extrapolate that to red light sna. You can probably

689
00:34:16,360 --> 00:34:20,320
Speaker 5: extrapolate that to any kind of heat related stress, because

690
00:34:20,560 --> 00:34:22,719
Speaker 5: as soon as you raise your core body temperature and

691
00:34:22,760 --> 00:34:25,080
Speaker 5: those heat shop proteins are released, you start to get

692
00:34:25,080 --> 00:34:25,800
Speaker 5: those benefits.

693
00:34:25,880 --> 00:34:27,799
Speaker 1: Yeah, we were up we I shot a show up

694
00:34:27,800 --> 00:34:30,440
Speaker 1: in the laplands, essentially the North Pole, and you know

695
00:34:30,480 --> 00:34:32,160
Speaker 1: they're doing it because you know the sun would come

696
00:34:32,239 --> 00:34:33,920
Speaker 1: up at like ten thirty or eleven o'clock if it

697
00:34:33,960 --> 00:34:35,160
Speaker 1: came up at all, and it would go down at

698
00:34:35,200 --> 00:34:38,040
Speaker 1: two in the afternoon and it's dark, and so you know,

699
00:34:38,080 --> 00:34:40,480
Speaker 1: they need that light and they get that vitamin D

700
00:34:40,600 --> 00:34:43,080
Speaker 1: that way. And yeah, you know, obviously we don't need

701
00:34:43,080 --> 00:34:46,839
Speaker 1: that as much in America, but still the idea of

702
00:34:46,920 --> 00:34:48,160
Speaker 1: it works.

703
00:34:48,840 --> 00:34:49,120
Speaker 5: Now.

704
00:34:49,680 --> 00:34:53,120
Speaker 1: Sauna and the cold plunge. Everyone talks about the cold

705
00:34:53,120 --> 00:34:53,680
Speaker 1: plunge people.

706
00:34:53,680 --> 00:34:56,240
Speaker 2: You're going to call this segment like truth behind the trends.

707
00:34:56,320 --> 00:34:58,920
Speaker 2: I see everybody on social media with a cold plunge.

708
00:34:58,960 --> 00:35:01,520
Speaker 2: Do you need to have one your home? How beneficial

709
00:35:01,560 --> 00:35:02,040
Speaker 2: is it really?

710
00:35:03,040 --> 00:35:03,279
Speaker 4: Yeah?

711
00:35:03,520 --> 00:35:06,680
Speaker 5: I think it's two different things. So cold plunge really

712
00:35:06,719 --> 00:35:09,359
Speaker 5: helps with inflammation. So if you're someone who is an

713
00:35:09,719 --> 00:35:13,320
Speaker 5: you're an athlete, you need to recover from an injury,

714
00:35:13,360 --> 00:35:16,080
Speaker 5: you have a lot of inflammation. That is definitely a

715
00:35:16,080 --> 00:35:19,879
Speaker 5: great thing to have. I think that you don't necessarily

716
00:35:19,960 --> 00:35:23,279
Speaker 5: need to have a cold plunge pool. You know, you

717
00:35:23,320 --> 00:35:26,480
Speaker 5: could do ice bath, which is the old school way.

718
00:35:26,600 --> 00:35:28,120
Speaker 5: You know, when people would come back.

719
00:35:27,960 --> 00:35:30,360
Speaker 4: From a game or be really sorees like sit in

720
00:35:30,360 --> 00:35:32,560
Speaker 4: the ice bath, or you could just do a very

721
00:35:32,600 --> 00:35:33,320
Speaker 4: cold shower.

722
00:35:33,360 --> 00:35:38,520
Speaker 5: I think the concept is just to be cold. Women

723
00:35:38,600 --> 00:35:40,840
Speaker 5: sometimes don't need to be as cold, need to be

724
00:35:41,400 --> 00:35:44,720
Speaker 5: in as cold water to lower their core body temperature.

725
00:35:44,719 --> 00:35:48,680
Speaker 5: So a very cold shower could be good. But the

726
00:35:48,800 --> 00:35:51,640
Speaker 5: sauna is a different thing. It's heat shot proteins, which

727
00:35:51,719 --> 00:35:54,440
Speaker 5: are like cardiovascular fitness. So if you think about it,

728
00:35:54,600 --> 00:35:57,520
Speaker 5: heat shot proteins are like, if you went on a run,

729
00:35:58,360 --> 00:36:00,920
Speaker 5: you would produce heat shop proteins, right, and so what

730
00:36:01,000 --> 00:36:03,240
Speaker 5: if you went on a run and you sat in asana,

731
00:36:03,440 --> 00:36:07,279
Speaker 5: you would get double or presumably a lot more heat

732
00:36:07,280 --> 00:36:10,520
Speaker 5: shock proteins. And so it's mimicking exercise.

733
00:36:10,000 --> 00:36:11,520
Speaker 4: For you in so many ways.

734
00:36:11,680 --> 00:36:15,080
Speaker 5: For so the same cardiovascular mood, the brain, all those

735
00:36:15,120 --> 00:36:18,600
Speaker 5: benefits come and growth hormone, which I think is like

736
00:36:18,920 --> 00:36:20,680
Speaker 5: that was the deal breaker for me. I was like

737
00:36:20,719 --> 00:36:22,960
Speaker 5: growth hormone, Give me growth hormone. I'm going to do

738
00:36:23,000 --> 00:36:23,440
Speaker 5: the sauna.

739
00:36:23,520 --> 00:36:25,279
Speaker 1: Yeah, the ten to twenty minutes seems to be the

740
00:36:25,320 --> 00:36:29,400
Speaker 1: conventional wisdom on those, depending on the temperature of it.

741
00:36:29,520 --> 00:36:31,239
Speaker 1: Is funny because I mean this is a constant debate

742
00:36:31,320 --> 00:36:33,879
Speaker 1: of you know, because guys are idiots. You know, we're

743
00:36:33,880 --> 00:36:36,040
Speaker 1: not smart animals, as you know doctor. So it's like

744
00:36:36,320 --> 00:36:38,320
Speaker 1: I could sit in the ice bath for thirty minutes,

745
00:36:38,360 --> 00:36:41,480
Speaker 1: it's like you're past the point of diminishing returns here.

746
00:36:41,920 --> 00:36:44,439
Speaker 1: Is is it that three minute kind of golden rule

747
00:36:44,480 --> 00:36:47,680
Speaker 1: it's done its job? Or is there benefits to staying

748
00:36:47,680 --> 00:36:49,439
Speaker 1: in there for five minutes? Yeah?

749
00:36:49,560 --> 00:36:52,400
Speaker 5: I mean three to five minutes would be at the

750
00:36:53,719 --> 00:36:54,719
Speaker 5: time that you don't need.

751
00:36:54,640 --> 00:36:55,279
Speaker 4: To go past that.

752
00:36:55,480 --> 00:36:57,000
Speaker 1: Well, you know, guys, it's like, well if one M

753
00:36:57,000 --> 00:36:59,200
Speaker 1: and M is good, I'm gonna eat forty or if my.

754
00:36:59,160 --> 00:37:00,120
Speaker 3: Frind can do it and.

755
00:37:01,640 --> 00:37:04,120
Speaker 4: Ye yeah, like look how strong I am.

756
00:37:04,200 --> 00:37:06,360
Speaker 1: But is the idea of when you immerse it's the

757
00:37:06,520 --> 00:37:08,680
Speaker 1: it's the shock and it's the it's what it releases

758
00:37:08,719 --> 00:37:10,080
Speaker 1: in your body pretty much immediately.

759
00:37:10,440 --> 00:37:11,480
Speaker 4: Yes, And that's.

760
00:37:11,360 --> 00:37:13,560
Speaker 5: Why you were not supposed to do it after an

761
00:37:13,560 --> 00:37:16,560
Speaker 5: intense training session if you're someone who's trying to grow muscle.

762
00:37:16,280 --> 00:37:18,160
Speaker 4: Because you want that inflammation.

763
00:37:18,480 --> 00:37:21,840
Speaker 5: So like when you people do it wrong, they think, Okay,

764
00:37:21,960 --> 00:37:24,160
Speaker 5: I'm working out really hard and then I should just

765
00:37:24,200 --> 00:37:26,560
Speaker 5: go immediately to the cold plunch. No, you don't want that,

766
00:37:26,640 --> 00:37:30,480
Speaker 5: because when you're working out really hard, those inflammatory side

767
00:37:30,480 --> 00:37:32,080
Speaker 5: of kinds and all the things that are happening in

768
00:37:32,120 --> 00:37:34,439
Speaker 5: your body are sending signals for muscle growth.

769
00:37:34,719 --> 00:37:36,120
Speaker 4: They're going to be dampened when.

770
00:37:36,040 --> 00:37:38,359
Speaker 3: You go in that pocust right now, you've been doing

771
00:37:38,400 --> 00:37:39,200
Speaker 3: it wrong.

772
00:37:39,880 --> 00:37:42,040
Speaker 1: Oh just blew my mind.

773
00:37:42,160 --> 00:37:45,719
Speaker 4: Oh no, wait an hour go first.

774
00:37:45,560 --> 00:37:48,760
Speaker 1: Okay, go or go cold plunch first.

775
00:37:49,080 --> 00:37:49,920
Speaker 4: Yeah.

776
00:37:50,080 --> 00:37:50,640
Speaker 1: Interesting.

777
00:37:51,239 --> 00:37:53,759
Speaker 5: If you're trying to build muscle, it's not like you're

778
00:37:53,800 --> 00:37:55,320
Speaker 5: going to diminish all your returns.

779
00:37:55,360 --> 00:37:57,560
Speaker 4: But you're really think about it. You want to make

780
00:37:57,600 --> 00:37:58,480
Speaker 4: side of kinds.

781
00:37:58,480 --> 00:38:02,839
Speaker 5: You want those signals, those injury muscle injury signals, you know,

782
00:38:03,040 --> 00:38:05,760
Speaker 5: to be sent to say, hey, I need to build

783
00:38:05,800 --> 00:38:08,640
Speaker 5: more muscle because we just work this out. All of

784
00:38:08,680 --> 00:38:12,120
Speaker 5: that's dampened when you go waiting.

785
00:38:12,160 --> 00:38:14,120
Speaker 1: What about an hour? You said, yeah, bad, an hour.

786
00:38:14,440 --> 00:38:17,160
Speaker 2: Wow, he's the brain exploding emoji right now.

787
00:38:17,360 --> 00:38:21,040
Speaker 1: Oh no, this is why she's on the show. I know.

788
00:38:21,120 --> 00:38:23,440
Speaker 5: It's like a lot of people are doing it the

789
00:38:23,480 --> 00:38:25,960
Speaker 5: wrong way because you don't feel like going in it

790
00:38:26,000 --> 00:38:26,560
Speaker 5: in the beginning.

791
00:38:26,600 --> 00:38:28,160
Speaker 1: Well, the idea is, yeah, you've you've kind of torn

792
00:38:28,200 --> 00:38:30,319
Speaker 1: your muscles, which is what you do essentially when you're

793
00:38:30,360 --> 00:38:32,920
Speaker 1: working out or lifting or running or whatever. And you're like,

794
00:38:33,160 --> 00:38:35,440
Speaker 1: the thought is, well, I'm going to stop that inflammation.

795
00:38:36,200 --> 00:38:37,839
Speaker 4: But some of that inflammation is good.

796
00:38:38,080 --> 00:38:40,480
Speaker 1: Yes, inflation in that situation.

797
00:38:41,040 --> 00:38:43,280
Speaker 5: So if you're someone who's trying to recover from injury,

798
00:38:43,320 --> 00:38:45,640
Speaker 5: you go right away. But if you're someone who's trying

799
00:38:45,680 --> 00:38:47,920
Speaker 5: to grow your muscles, you kind of want to sit

800
00:38:47,960 --> 00:38:49,239
Speaker 5: in that inflammation a little bit.

801
00:38:49,280 --> 00:38:51,239
Speaker 1: So it's start off with that shock and start off

802
00:38:51,239 --> 00:38:53,080
Speaker 1: with being uncomfortable, and then go work out.

803
00:38:53,120 --> 00:38:56,920
Speaker 2: Okay, really dumb, but basic question because I'm building muscle

804
00:38:57,000 --> 00:38:59,760
Speaker 2: is something I'm trying to work on now. Yeah, should

805
00:38:59,760 --> 00:39:03,800
Speaker 2: you protein before or after your workout? I heard somebody

806
00:39:03,800 --> 00:39:06,600
Speaker 2: say the other day, never do a fasted workout, but

807
00:39:06,680 --> 00:39:08,680
Speaker 2: you mentioned earlier you might not eat till after.

808
00:39:09,360 --> 00:39:12,200
Speaker 5: Yeah, that's I don't know if you've ever seen like

809
00:39:12,200 --> 00:39:14,520
Speaker 5: if people have protein shakes, like as they're walking out

810
00:39:14,520 --> 00:39:18,040
Speaker 5: of the class, and there's this whole theory that you

811
00:39:18,080 --> 00:39:20,560
Speaker 5: needed to have protein right away, and so now we

812
00:39:20,680 --> 00:39:23,920
Speaker 5: realize you don't you have to have you know, you.

813
00:39:23,880 --> 00:39:26,320
Speaker 4: Want to have it between within one to two hours

814
00:39:26,360 --> 00:39:28,680
Speaker 4: of your workout, so before or after. It can be

815
00:39:28,840 --> 00:39:31,400
Speaker 4: used at any time. I'd like to do it after.

816
00:39:31,239 --> 00:39:34,440
Speaker 5: Because I feel like when your glucos stores are low

817
00:39:34,640 --> 00:39:39,319
Speaker 5: and you start, you replace your food to best chance

818
00:39:39,360 --> 00:39:40,520
Speaker 5: absorb all that protein.

819
00:39:40,800 --> 00:39:42,560
Speaker 2: All right, doctor Seaw, I think you might blow our

820
00:39:42,600 --> 00:39:44,759
Speaker 2: minds with these last questions that we have. Here a

821
00:39:44,760 --> 00:39:47,359
Speaker 2: few more truth behind the trends. I'm going to start

822
00:39:47,400 --> 00:39:54,239
Speaker 2: gross morning breath, mouth bacteria. I saw somebody the other

823
00:39:54,320 --> 00:39:57,520
Speaker 2: day say that you should actually wake up, swush water

824
00:39:57,600 --> 00:40:01,120
Speaker 2: around in your mouth and swallow everything that's like been

825
00:40:01,160 --> 00:40:03,080
Speaker 2: in your mouth in the morning, because that's such good

826
00:40:03,120 --> 00:40:03,879
Speaker 2: bacteria and.

827
00:40:03,920 --> 00:40:05,560
Speaker 3: You need it in your gut.

828
00:40:05,880 --> 00:40:08,360
Speaker 2: But then they like, but then you know, then people

829
00:40:08,360 --> 00:40:10,680
Speaker 2: other people are like, no, that's the worst bacteria. You

830
00:40:10,680 --> 00:40:12,759
Speaker 2: need a tongue scrape or brush your teeth first thing

831
00:40:12,760 --> 00:40:14,760
Speaker 2: in the morning. What are we doing with that morning

832
00:40:14,760 --> 00:40:15,600
Speaker 2: breath bacteria?

833
00:40:16,360 --> 00:40:17,480
Speaker 4: Okay, I'll tell you this.

834
00:40:18,000 --> 00:40:20,440
Speaker 5: There's really good data that shows that people who use

835
00:40:20,520 --> 00:40:25,799
Speaker 5: antibacterial mouthwashed twice a day have a higher risk for

836
00:40:26,160 --> 00:40:27,120
Speaker 5: hypertension and all.

837
00:40:27,080 --> 00:40:28,800
Speaker 4: These other cardiovascular diseases.

838
00:40:29,120 --> 00:40:32,239
Speaker 5: So we do have good bacteria in our mouth, and

839
00:40:32,280 --> 00:40:35,319
Speaker 5: you don't need to use mouthwash. Like traditional mouthwash has

840
00:40:35,320 --> 00:40:39,719
Speaker 5: antibacterial compounds in it, and using it twice a day

841
00:40:39,800 --> 00:40:42,279
Speaker 5: is really bad for you. So there's an extreme right

842
00:40:42,400 --> 00:40:45,240
Speaker 5: like don't do don't just use mouthwash. I know people

843
00:40:45,480 --> 00:40:48,600
Speaker 5: who use mouthwash multiple multiple times a day. That is

844
00:40:48,640 --> 00:40:52,040
Speaker 5: not good. Now, on the other hand, if you're using

845
00:40:52,040 --> 00:40:56,279
Speaker 5: a toothpaste that's not antibacterial that I don't think that

846
00:40:56,360 --> 00:41:00,319
Speaker 5: there's any reason to swallow the bacteria in your mouth.

847
00:41:00,480 --> 00:41:01,520
Speaker 4: I think we've.

848
00:41:02,000 --> 00:41:04,839
Speaker 5: Pretty much known that, especially if you have cavities or

849
00:41:04,880 --> 00:41:07,080
Speaker 5: any kind of bacteria grow in your mouth, you don't

850
00:41:07,160 --> 00:41:08,440
Speaker 5: necessarily want to swallow that.

851
00:41:08,920 --> 00:41:11,480
Speaker 1: All married couples are so happy get up, get rid

852
00:41:11,480 --> 00:41:12,440
Speaker 1: of the morning breath people.

853
00:41:12,960 --> 00:41:17,279
Speaker 5: Yeah, just don't overdo it on the mouthwash, which I

854
00:41:17,320 --> 00:41:18,319
Speaker 5: think a lot of people do.

855
00:41:18,400 --> 00:41:20,560
Speaker 1: I've heard that as well. Yeah, especially the heavy, heavy

856
00:41:20,640 --> 00:41:24,760
Speaker 1: alcohol ladened versions that so we get.

857
00:41:24,640 --> 00:41:26,600
Speaker 3: At alcohol's bad. Okay, all right.

858
00:41:26,719 --> 00:41:30,040
Speaker 2: Number two supplements. There is so much out there about

859
00:41:30,040 --> 00:41:34,160
Speaker 2: the different supplements we should be taking. I've heard there's

860
00:41:34,200 --> 00:41:36,839
Speaker 2: a lot of people talking about colostrum right now. I

861
00:41:36,880 --> 00:41:40,000
Speaker 2: know that you really preach about magnesium. Could you talk

862
00:41:40,000 --> 00:41:42,719
Speaker 2: about those two and maybe add in to the mix

863
00:41:42,800 --> 00:41:45,960
Speaker 2: any others that you think are just really underrated supplements

864
00:41:45,960 --> 00:41:47,120
Speaker 2: that you'd advise people to take.

865
00:41:47,800 --> 00:41:48,640
Speaker 4: Yeah, I think.

866
00:41:49,960 --> 00:41:53,200
Speaker 5: Coloster is like a trend, you know, it's like every

867
00:41:53,600 --> 00:41:57,280
Speaker 5: collagen trend. I honestly believe that this is not something

868
00:41:57,320 --> 00:42:00,759
Speaker 5: that you necessarily need in your diet, so it's a

869
00:42:00,920 --> 00:42:04,600
Speaker 5: nice to have or you know, full trendy thing ce

870
00:42:04,600 --> 00:42:06,359
Speaker 5: mos jel, you know all these things that can't come

871
00:42:06,440 --> 00:42:10,240
Speaker 5: up that just catch the wave. I think it's God,

872
00:42:10,480 --> 00:42:13,960
Speaker 5: it's kind of like that. There's nothing wrong with taking it,

873
00:42:14,000 --> 00:42:16,160
Speaker 5: but I don't think it's an essential supplement for everyone

874
00:42:16,280 --> 00:42:19,200
Speaker 5: and you don't need it necessarily when it comes to

875
00:42:19,480 --> 00:42:22,439
Speaker 5: vitamin D, magnesium, Omega three, So those are the top

876
00:42:22,440 --> 00:42:24,480
Speaker 5: three that I think I see a lot of people

877
00:42:25,719 --> 00:42:26,279
Speaker 5: benefit from.

878
00:42:26,360 --> 00:42:26,920
Speaker 4: So vitamin D.

879
00:42:26,920 --> 00:42:29,160
Speaker 5: If your vitamin D levels low, easy to check, easy

880
00:42:29,160 --> 00:42:31,719
Speaker 5: to supplement, makes a big difference. It works like a

881
00:42:31,760 --> 00:42:35,040
Speaker 5: hormone hormone in your body. It is a immune booster,

882
00:42:35,239 --> 00:42:37,439
Speaker 5: it's a gut health booster. I mean, vitamin D does

883
00:42:37,480 --> 00:42:40,399
Speaker 5: so many things beyond what we think it does. Saying

884
00:42:40,440 --> 00:42:43,840
Speaker 5: with magnesium, there's like, you know, hundreds of enzomatic processes

885
00:42:43,880 --> 00:42:47,040
Speaker 5: in the body that magnesium helps with. So having a

886
00:42:47,120 --> 00:42:49,600
Speaker 5: high magnesium diet and then if you want to supplement,

887
00:42:49,960 --> 00:42:54,240
Speaker 5: you can, especially women around that perimenopausal time, they really

888
00:42:54,280 --> 00:42:57,520
Speaker 5: find benefit in having a higher magnesium diet. And then

889
00:42:57,520 --> 00:42:59,719
Speaker 5: a new study came out that said, hey, if you

890
00:42:59,840 --> 00:43:02,600
Speaker 5: eat five hundred and fifty milligrams of magnesium in your diet,

891
00:43:03,400 --> 00:43:07,320
Speaker 5: you will have brain health that is much better over

892
00:43:07,360 --> 00:43:10,680
Speaker 5: the years, like as you age. And so now people

893
00:43:11,000 --> 00:43:13,000
Speaker 5: are trying to get five hundred and fifty milligrams of

894
00:43:13,040 --> 00:43:16,960
Speaker 5: magnesium and it's really difficult to do it with all diets.

895
00:43:16,960 --> 00:43:19,800
Speaker 5: So that's why magnesium I think has become super popular.

896
00:43:21,080 --> 00:43:23,520
Speaker 5: But it's something that you can get for nuts and seeds,

897
00:43:23,520 --> 00:43:26,520
Speaker 5: and it's not you don't necessarily have to take a

898
00:43:26,560 --> 00:43:28,880
Speaker 5: supplement if you don't want to, or if you're not

899
00:43:28,920 --> 00:43:31,359
Speaker 5: in that special group of women who are going through

900
00:43:31,360 --> 00:43:34,480
Speaker 5: perimenopause who might benefit from that just from their for

901
00:43:34,560 --> 00:43:38,359
Speaker 5: their hormonal symptoms. And then omega three is I mean,

902
00:43:38,400 --> 00:43:40,239
Speaker 5: it's great for your brain. If you're eating a ton

903
00:43:40,239 --> 00:43:42,880
Speaker 5: of omega three fatty fish, great, But if you're not,

904
00:43:43,000 --> 00:43:45,040
Speaker 5: you can take algae oil, which is great for people

905
00:43:45,120 --> 00:43:48,399
Speaker 5: or vegetarian, vegan or don't like fish. And these are

906
00:43:49,200 --> 00:43:53,000
Speaker 5: you know, brain foods and gut foods, and these are

907
00:43:53,120 --> 00:43:57,920
Speaker 5: things that can improve your body. I don't necessarily think

908
00:43:57,960 --> 00:44:00,319
Speaker 5: you need to take them all in supplement form. It's

909
00:44:00,719 --> 00:44:02,799
Speaker 5: you're probably getting a lot of itamin D while you're

910
00:44:02,840 --> 00:44:05,920
Speaker 5: out and you if you're eating a really healthy diet

911
00:44:05,960 --> 00:44:08,160
Speaker 5: and your levels are normal, you don't necessarily need to

912
00:44:08,200 --> 00:44:09,160
Speaker 5: be supplementing with it.

913
00:44:09,880 --> 00:44:11,960
Speaker 4: So it But those are the three that I think

914
00:44:12,000 --> 00:44:13,640
Speaker 4: a lot of people benefit from.

915
00:44:14,160 --> 00:44:17,839
Speaker 2: Okay, great, my last question for you. I feel like

916
00:44:17,920 --> 00:44:22,439
Speaker 2: my Instagram feed is full of people telling me if

917
00:44:22,480 --> 00:44:26,359
Speaker 2: you grate lemon peel into your food, or if you

918
00:44:26,400 --> 00:44:28,799
Speaker 2: eat six cups of broccoli a day, that you will

919
00:44:28,880 --> 00:44:32,000
Speaker 2: reduce your risk of cancer by ninety percent. It's like

920
00:44:32,080 --> 00:44:35,560
Speaker 2: all these things of these like I feel like it's

921
00:44:35,600 --> 00:44:38,600
Speaker 2: just people creating content, like for the comments. And what

922
00:44:38,960 --> 00:44:43,320
Speaker 2: are some foods that you actually recommend that have true

923
00:44:43,440 --> 00:44:47,359
Speaker 2: and real anti cancer properties if those foods exist at all.

924
00:44:48,320 --> 00:44:49,840
Speaker 4: Yeah, fiber, I mean fiber.

925
00:44:49,920 --> 00:44:51,719
Speaker 5: So when I talked to the three f's and I

926
00:44:51,719 --> 00:44:55,360
Speaker 5: said fasting, So fasting overnight is a great way to

927
00:44:56,760 --> 00:44:59,239
Speaker 5: so when you get your glucose levels down and when

928
00:44:59,280 --> 00:45:03,399
Speaker 5: you let your gut rest, you also improve your inflammation level.

929
00:45:03,480 --> 00:45:06,960
Speaker 5: So that's a strategy for anti you know, like preventing

930
00:45:07,000 --> 00:45:11,120
Speaker 5: cancer and inflammation. Then fitness, of course, exercise is a

931
00:45:11,200 --> 00:45:14,480
Speaker 5: huge strategy strategy for bending off cancer.

932
00:45:14,520 --> 00:45:15,279
Speaker 4: And then the.

933
00:45:15,320 --> 00:45:21,000
Speaker 5: Food is really high fiber, high fermented, high protein diet

934
00:45:21,200 --> 00:45:28,399
Speaker 5: meaning high fiber means broccoli, nuts, you know, salads, vegetables,

935
00:45:28,480 --> 00:45:32,520
Speaker 5: fruit berries, those are like, that's what I mean by fiber,

936
00:45:32,600 --> 00:45:35,920
Speaker 5: not necessarily a fiber supplement or something. And then fermented

937
00:45:36,560 --> 00:45:41,080
Speaker 5: probiotic foods like your yogurt, your fermented cott of cheese,

938
00:45:41,120 --> 00:45:44,239
Speaker 5: your apple side or vinegar, your kimchi, your souurkrap, a

939
00:45:44,280 --> 00:45:47,759
Speaker 5: lot of these things that we don't have enough of

940
00:45:47,840 --> 00:45:48,440
Speaker 5: in our diet.

941
00:45:48,640 --> 00:45:50,560
Speaker 4: Uh, is something.

942
00:45:50,200 --> 00:45:53,160
Speaker 5: That you we really see that improves gut health.

943
00:45:53,360 --> 00:45:55,040
Speaker 1: Are you an apple side or vinegar believer?

944
00:45:55,280 --> 00:45:58,520
Speaker 5: I'm not an applesider vinegar believer for the weight loss

945
00:45:58,680 --> 00:46:01,520
Speaker 5: or whatever it's it's but it can be one of

946
00:46:01,520 --> 00:46:02,440
Speaker 5: the fermented foods that.

947
00:46:02,440 --> 00:46:04,560
Speaker 4: You have, yeah, can help you get.

948
00:46:04,880 --> 00:46:07,800
Speaker 5: And then vinegar in general is really good blood sugar balancer,

949
00:46:07,880 --> 00:46:10,239
Speaker 5: so adding it to your salads or whatever, and then

950
00:46:11,120 --> 00:46:15,439
Speaker 5: eating enough protein but not too much. So protein over

951
00:46:16,120 --> 00:46:19,840
Speaker 5: people who are high level bodybuilders and eating excessive protein

952
00:46:19,880 --> 00:46:24,040
Speaker 5: that can be pro cancerous. But most women and most

953
00:46:24,400 --> 00:46:27,320
Speaker 5: people I know, busy people I know, are are under

954
00:46:27,320 --> 00:46:30,319
Speaker 5: eating their protein, especially as they age, So getting that

955
00:46:30,400 --> 00:46:33,600
Speaker 5: adequate protein is really good. But I would say The

956
00:46:33,680 --> 00:46:38,120
Speaker 5: biggest thing you can do for to prevent cancer is

957
00:46:38,160 --> 00:46:43,320
Speaker 5: that real food, fiber and exercise. So like the berries,

958
00:46:43,360 --> 00:46:46,640
Speaker 5: the broccoli, the you know, all of those real foods

959
00:46:46,640 --> 00:46:48,239
Speaker 5: that don't have labels.

960
00:46:47,840 --> 00:46:50,359
Speaker 4: That have a ton of fiber in them. They help

961
00:46:50,400 --> 00:46:55,520
Speaker 4: your body clean out, especially especially those broccoli, cauliflower or

962
00:46:55,600 --> 00:47:00,000
Speaker 4: sol sprout family. They have their sulfur compounds that really

963
00:47:00,120 --> 00:47:03,719
Speaker 4: help clear out toxins from your body and help you

964
00:47:03,880 --> 00:47:04,640
Speaker 4: prevent cancer.

965
00:47:05,840 --> 00:47:07,879
Speaker 2: Wow wow, doctor Shan, I feel like we have enough

966
00:47:07,880 --> 00:47:11,000
Speaker 2: for multiple episodes. Thank you for giving me hope in

967
00:47:11,040 --> 00:47:13,120
Speaker 2: the face of the ozempic craze.

968
00:47:13,440 --> 00:47:15,400
Speaker 3: Love it and for all this great advice.

969
00:47:15,640 --> 00:47:17,640
Speaker 4: I love it. Thank you so much for having me.

970
00:47:18,040 --> 00:47:22,360
Speaker 1: Doctor amy Shaw. You can follow her on Instagram.

971
00:47:21,640 --> 00:47:25,040
Speaker 2: At Fasting MD and see all of her cute videos.

972
00:47:25,080 --> 00:47:28,279
Speaker 2: Thank you for making such bite size digestible.

973
00:47:28,360 --> 00:47:31,520
Speaker 4: Speaking of the guy Viberfield, I love it.

974
00:47:31,600 --> 00:47:34,480
Speaker 1: She gives you the three f's yeah and you give

975
00:47:34,480 --> 00:47:37,400
Speaker 1: an F no. We really appreciate it. Thank you for

976
00:47:37,440 --> 00:47:40,640
Speaker 1: your time, and we will because I know there will

977
00:47:40,680 --> 00:47:42,640
Speaker 1: be more fads and more things, so we will have

978
00:47:42,719 --> 00:47:43,239
Speaker 1: you on again.

979
00:47:43,360 --> 00:47:45,000
Speaker 4: I love it. Thank you so much for having me

980
00:47:45,520 --> 00:47:47,000
Speaker 4: have a fun time there.

981
00:47:47,560 --> 00:47:47,960
Speaker 3: Thank you.

982
00:47:48,000 --> 00:47:52,040
Speaker 4: It was so good to meet Yeah Texans.

983
00:47:51,040 --> 00:47:53,640
Speaker 1: Thanks for listening. Follow us on Instagram at the most

984
00:47:53,680 --> 00:47:56,200
Speaker 1: dramatic pod ever, and make sure to write us a

985
00:47:56,239 --> 00:47:58,880
Speaker 1: review and leave us five stars. I'll talk to you

986
00:47:58,920 --> 00:47:59,319
Speaker 1: next time.