Speaker 1: This is the most dramatic podcast ever and iHeartRadio podcast.
Speaker 1: Chris Harrison and Lauren Zema coming to you with a
Speaker 1: very very cool episode. Today, we have this great guest.
Speaker 1: It's doctor Amy Shaw, double board certified medical doctor and
Speaker 1: wellness expert specializing in food, allergies, hormones, gut health. She
Speaker 1: graduated from Cornell University's world renowned School of Nutrition. She's
Speaker 1: trained at Cornell Harvard Columbia. Elsie, you started following doctor
Speaker 1: Shaw kind of during the pandemic.
Speaker 2: I think so, yeah, And I think she was one
Speaker 2: of those people I want to get into it with her,
Speaker 2: but who kind of use the pandemic to really build
Speaker 2: up her presence on social She gives incredible bite sized,
Speaker 2: short helpful content on her Instagram page that I love,
Speaker 2: and she especially after we just did that episode about
Speaker 2: weight loss drugs, I wanted to have her on to
Speaker 2: talk about this different element of health but still has
Speaker 2: so much to do with our fitness and our aesthetic
Speaker 2: and how good we feel about ourselves, but fasting our
Speaker 2: gut health. She gets into that a lot on her page,
Speaker 2: so I wanted to talk to her about the realities
Speaker 2: of some of that because I think there's a lot
Speaker 2: of confusing content out there well, and there's so.
Speaker 1: Many fads and things that hit the market. And some
Speaker 1: of these things are very valid, there's a lot of
Speaker 1: validity to them, but are we doing them the right way?
Speaker 1: And that's a lot of the stuff I want to
Speaker 1: talk to her about with gut health and saunas and
Speaker 1: cold plunges and intermittent fasting, all these things that I
Speaker 1: think are very very good if they are implemented correctly,
Speaker 1: with the right body type, etc. So anyway, we are
Speaker 1: beyond honored and excited to have doctor Shaw join us
Speaker 1: on the show today.
Speaker 2: So, doctor Shaw, I think I started following you in
Speaker 2: the pandemic am I?
Speaker 3: Do I have this right?
Speaker 2: Did you kind of use that time a couple of
Speaker 2: years ago to really build your social media presence and
Speaker 2: if so, why was that important to you and what
Speaker 2: have you kind of gotten out of it?
Speaker 4: Absolutely?
Speaker 5: You know, when you work in traditional medicine, there's a
Speaker 5: lot of Now there's a lot of doctors on social media,
Speaker 5: but when I first started, it was kind of like
Speaker 5: you weren't really a good doctor if you were doing
Speaker 5: stuff on the interneto that was for the people who
Speaker 5: are like not really doctors, or they're not academic, or
Speaker 5: they weren't, so it was all natural medicine.
Speaker 4: So there was definitely this.
Speaker 5: Like it took me a little time to really get comfortable,
Speaker 5: but then I realized that everybody was using it more
Speaker 5: for informational purposes and it didn't mean that you couldn't
Speaker 5: present the science and basically just present the issues through
Speaker 5: the lens of my background and training. I'm going through
Speaker 5: it too, so it's something that I feel really comfortable
Speaker 5: speaking about.
Speaker 2: So your handle is fasting empty for people who don't
Speaker 2: follow you yet and should What would you if people
Speaker 2: aren't following you right now? How would you just summarize
Speaker 2: what you try to do with your content and the
Speaker 2: information you try to present.
Speaker 5: It's nutrition and medical tips to help you save yourself.
Speaker 5: So using nutrition and medicine, you can actually save yourself.
Speaker 5: We're always thinking, oh, there's this medicine, there's going to
Speaker 5: be like this life saving drug.
Speaker 4: There's going to be somebody who's going to help me.
Speaker 4: But really, when you do.
Speaker 5: Eat the right foods and do the right things, and
Speaker 5: you know, get sunlight and go for a walk, and
Speaker 5: those are the ways to save yourself. So we're talking
Speaker 5: about ways to save ourselves through nutrition.
Speaker 1: One of the things I really appreciate about you and
Speaker 1: Laura and I are very much of this mindset of
Speaker 1: preventative wellness, preventative living that is kind of your lifestyle
Speaker 1: of how do you live, how are you eating? And
Speaker 1: so you won't face those issues.
Speaker 4: Exactly because we never talk about it.
Speaker 5: We're always talking about what happens once you get the
Speaker 5: disease or you you know, are in that car accident,
Speaker 5: or it's like, how do we teach people to live differently,
Speaker 5: because if you live the default American life, you are
Speaker 5: going to get those diseases and you are going to
Speaker 5: need all those medications. So there's there's really not enough
Speaker 5: guidance around the nutrition side of it.
Speaker 1: Before LZ jumps back and I'm just kidous, what why, well,
Speaker 1: why is American medicine like that?
Speaker 5: How did be?
Speaker 2: I was just thinking it's so strong with you just said,
Speaker 2: if you live the default American life, you are guaranteed
Speaker 2: to have those issues. Are you elaborate on that?
Speaker 1: And I hate to bang on them? Is it pharma?
Speaker 1: Is it just because that's where all the money is?
Speaker 1: Is it that simple?
Speaker 4: Yeah? To run a research trial it's not easy.
Speaker 5: It takes a lot of money, it takes a lot
Speaker 5: of time and resources. And who's going to fund a
Speaker 5: research trial on you know, lettuce or cucumbers.
Speaker 3: You know, I need big lettuce to come in, big lettuce, right, So.
Speaker 5: Who's going to get the funding to do these research trials?
Speaker 5: And then somebody might say to you, well, there's a
Speaker 5: resource study on libitoire, but there's no research study on fiber,
Speaker 5: you know.
Speaker 4: What I mean.
Speaker 5: And that's how it kind of have shifted and fharmand
Speaker 5: knows that they're very smart. They know that in order
Speaker 5: to win the hearts and minds of scientists, they're going
Speaker 5: to have to do these big trials, and they invested
Speaker 5: in that.
Speaker 4: And that's why I truly.
Speaker 5: Believe it's because we live in this like capitalistic society,
Speaker 5: like you know, you want to make money, so they
Speaker 5: know the ways to kind of sway the science a
Speaker 5: little bit.
Speaker 4: I'm not saying that they're all bad.
Speaker 5: Obviously there's medications that are life saving, but it's really
Speaker 5: skewed the wrong way.
Speaker 1: It's a double edged sword.
Speaker 4: Yeah, I mean.
Speaker 5: There is governments funding for you know, things like diet
Speaker 5: and nutrition, but it's so so hard to do these
Speaker 5: large nutrition study you need a lot of money and
Speaker 5: a lot of resources, so's there's not enough.
Speaker 2: Well, something I've been kind of preaching about or ranting
Speaker 2: about to crisis since we started dating, is, yeah, the
Speaker 2: especially just what role food plays in our lives and
Speaker 2: the quality of food we get in America. To me,
Speaker 2: the simplest and clearest example is this, and correct me
Speaker 2: if I'm wrong, but this sort of crazy statistic that
Speaker 2: to be a doctor in America you go to school
Speaker 2: for years, but you only take like something like one
Speaker 2: hour of nutrition.
Speaker 4: Is that true?
Speaker 2: And why do you think that is? Why are our
Speaker 2: medical schools not putting more of a focus on preventative medicine.
Speaker 5: That was true in my time, and that was true
Speaker 5: for many years. That things are really changing a lot,
Speaker 5: Like I went to Cornell undergrad for nutrition and now
Speaker 5: they have a very strong program with their medical school
Speaker 5: to kind of have a nutrition presence. It's definitely changing,
Speaker 5: but it's not changing fast enough and there's not enough knowledge,
Speaker 5: I think because we thought it was two different worlds,
Speaker 5: and like when I went to nutrition undergrad there was
Speaker 5: like two paths outside that you could be a dietitian
Speaker 5: and Most of those dietitians worked in the hospital or
Speaker 5: you could work for a food company. That was pretty
Speaker 5: much the two pathways for nutrition, Like medicine was not
Speaker 5: one of the preferred pathways out of nutrition. It was
Speaker 5: like a completely separate world. And I think we're learning
Speaker 5: more and more about how food affects our bodies, Like
Speaker 5: you said, our mood, you know, fix the way we
Speaker 5: show up on a daily basis. So I think now
Speaker 5: people are connecting the two. But you're right, like it
Speaker 5: really took forever and it's still not enough.
Speaker 1: So there's a lot of fads out there. There's a
Speaker 1: lot of just kind of things that we say, and
Speaker 1: I want to start hitting some of these, and we're
Speaker 1: rapid fire through best we can. I was lucky enough
Speaker 1: to have a wonderful general practitioner back when I was
Speaker 1: living in Los Angeles, and he was really early on
Speaker 1: on gut health. Yeah, and I know you preach a
Speaker 1: lot about gut health, but what does that mean and
Speaker 1: how can we have good gut health?
Speaker 5: Okay, gut health is such a buzz you know phrase
Speaker 5: gut health. Gut health really changes the number one way
Speaker 5: we can change our gut is through diet. So nutrition
Speaker 5: is the pathway to better gut health. Now you know
Speaker 5: exercises too, So nutrition and exercise, those are the things
Speaker 5: that are going to heal your gut. And the gut
Speaker 5: is really the center of our gut brain connection. That's
Speaker 5: really the center of our bodies. It makes all the decisions.
Speaker 5: And so when you take care of the mind, just
Speaker 5: like we talk about all the time, you have to
Speaker 5: take care of the gut as well.
Speaker 1: Okay, what are the gut bombs? The gut don't what's
Speaker 1: the gut dos?
Speaker 4: You know what, doctor Shaw?
Speaker 2: I know one that you're going to say because I
Speaker 2: just saw it on your Instagram and as we were
Speaker 2: just on vacation in Mexico drinking a lot of tequila.
Speaker 3: I don't want to hear it. I'm straight.
Speaker 4: Yeah.
Speaker 5: So, you know, the data on alcohol is so strong
Speaker 5: about the fact that you know, it's not about no
Speaker 5: alcohol if you love it, prefer it, but that whole
Speaker 5: thing about how we thought having a drink or two
Speaker 5: or three every night was going to be healthy. I mean,
Speaker 5: everyone intuitively knew that it wasn't really healthy, but you
Speaker 5: couldn't put your finger on it.
Speaker 4: So now we know that it's really a lot less
Speaker 4: than we thought. That's beneficial for you. It's like two
Speaker 4: to three drinks a week. You can have them all
Speaker 4: at once, or you can have them spread out.
Speaker 5: And obviously there's times you're gonna have more and less,
Speaker 5: but on average, if that's what you do, that's kind
Speaker 5: of the sweet spot. If you love to drink, don't
Speaker 5: love to drink, just stop it all together. So it
Speaker 5: has a prop you know, alcohol obviously is dehydrating, it's
Speaker 5: a toxin for your body, so your body has to
Speaker 5: work to get.
Speaker 4: Rid of it.
Speaker 5: It also has effects on the gut bacteria that are negative,
Speaker 5: so you really do want to limit or cut that
Speaker 5: alcohol out. That's one of the gut bombs. Another gut
Speaker 5: bomb is antibiotics. Antibiotics have been overused for so many years,
Speaker 5: and you know you're going to you're in Mexico, people
Speaker 5: probably said to you, just take antibiotics with you in
Speaker 5: case like, or just take them in, take them in advance,
Speaker 5: or so much over use of antibiotics, and you know,
Speaker 5: antibiotics kill the bad bacteria, but they also kill all
Speaker 5: the other bacteria, so you're left with a sterile gut,
Speaker 5: which is not what you want. You know, we are
Speaker 5: looking for a very We want an Amazon jungle like
Speaker 5: gut with lots of species and different like growth of
Speaker 5: bacteria because they help us flourish and get nutrients from foods.
Speaker 5: If you kill them all off by consistently taking antibiotics
Speaker 5: or over using them on your skin or eating foods
Speaker 5: with antibiotics in it, you end up with kind of
Speaker 5: a barren field. You know, if you can see that
Speaker 5: visual between a barren field and a dense rainforest, that's
Speaker 5: what a lot of Americans live with.
Speaker 4: Is that barren field.
Speaker 2: We want to be in the rainforest, the Amazon. Yes, okay,
Speaker 2: So alcohol and antibiotics. Now I heard this comparison with alcohol,
Speaker 2: and please give it to me right with the information
Speaker 2: I heard on TikTok or something that if you think about, well,
Speaker 2: alcohol can clean a wound, right like in the movies,
Speaker 2: if somebody's got nothing to do, they pour vodka on
Speaker 2: their open wound. So someone said, think about what that's
Speaker 2: doing to your bacteria in your gut. It's fully killing everything.
Speaker 2: Does alcohol kill everything in your gut?
Speaker 4: I mean it's not that dramatic.
Speaker 5: It's not like a wound, right because we do process
Speaker 5: some of it as it goes through our bodies.
Speaker 4: Our bodies are really good.
Speaker 5: At detoxing alcohol, as you note, but it's at some
Speaker 5: level that is definitely true. The more alcohol you drink,
Speaker 5: the worse it is for your gut.
Speaker 4: You know.
Speaker 5: The other thing that comes with alcohol often is the
Speaker 5: other gut bomb is ultra processed foods. Ultra processed foods
Speaker 5: now are proven to lower the length of life, make
Speaker 5: your body, you know, brain and gut depressed, and kill
Speaker 5: the gut bacteria. And that's something I think we just
Speaker 5: don't talk enough about because it's almost like, you know,
Speaker 5: the backlash from diet culture is like, well, you should
Speaker 5: be able to eat anything, and you should eat everything,
Speaker 5: and you know, going through drive throughs is great, but
Speaker 5: you have to remember that this is literally killing the
Speaker 5: gun bacteria that you're so desperately trying to keep alive.
Speaker 4: Can I ask you on that.
Speaker 2: I'm gonna side step for a second, But that backlash
Speaker 2: with diet culture as a doctor, does.
Speaker 3: That worry you?
Speaker 2: Where we are now? Has there been too much of
Speaker 2: a swing the other way of every you know? I
Speaker 2: mean I love the phrase everybody is beautiful and I
Speaker 2: believe in it, but that kind of thought and rhetoric
Speaker 2: and as you said, backlash, are we going in a
Speaker 2: dangerous way of too much welcoming of everything.
Speaker 5: Well, I think ozepic and all the GLP one agonies
Speaker 5: has changed that. I think now it's like open conversation
Speaker 5: to want to lose weight and to do it for
Speaker 5: your health. Like I think this is it's helped in
Speaker 5: opening up the conversation because I think for a long
Speaker 5: time you're right, like it was like you couldn't really say,
Speaker 5: nobody could say they want to lose weight.
Speaker 4: It was like it was like a secret, right.
Speaker 5: And then now because of all these medications, it's very
Speaker 5: open in a big conversation and everyone wants to be
Speaker 5: on them. And so it's really kind of now swinging
Speaker 5: back to the middle, hopefully.
Speaker 1: And hopefully in a healthy way.
Speaker 2: We had a wonderful doctor on a recent episode and
Speaker 2: we got into all of the different weight loss drugs
Speaker 2: with him. So we wanted to ask you kind of
Speaker 2: the we definitely want to get into the losing weight
Speaker 2: without those drugs. Maybe, But before we get off the
Speaker 2: gut bomb topic, say we've all just come off the holidays.
Speaker 3: They had any great say we had.
Speaker 2: A couple of cocktails is it hopeless or is there
Speaker 2: a way to reset your gut and fix it? And
Speaker 2: how do you get that good bacteria back.
Speaker 5: Yeah, we're so plastic, like you know, plasticity in our brain,
Speaker 5: plasticity in our gut. We can change our gun in
Speaker 5: the matter of days, if not weeks, so we definitely
Speaker 5: have that power. There was a landmark study in Nature
Speaker 5: that showed that in three days of changing your diet
Speaker 5: very rapidly and very dramatically, they saw that the whole
Speaker 5: microbiome was shifting in its actial species.
Speaker 4: So we have the power. They did the study, they
Speaker 4: thought it was going to be two weeks, so they
Speaker 4: took these They put.
Speaker 5: People on a very high fat, high processed food like
Speaker 5: junk food diet, and then the next two weeks they
Speaker 5: were going to do like a really clean whole foods
Speaker 5: low sugar diet. And they found within three days of
Speaker 5: switching their diet they were already changing their whole microbiome.
Speaker 5: So there's there's a lot of hope out there.
Speaker 1: That is good, thank God, because I know a lot
Speaker 1: of people listening right now are probably in the midst
Speaker 1: of you know, dry gen is.
Speaker 2: Dry January very beneficial.
Speaker 5: Yeah, dry January is a big trend this year, and
Speaker 5: it has been over the last few years, but definitely
Speaker 5: this year even more so. And I think it's because
Speaker 5: people are finally understanding the science behind alcohol and thinking like, okay,
Speaker 5: well if I can't, let me just see, Like they're
Speaker 5: just curious, like sober curious, like let me see how
Speaker 5: it's going to feel to stop for a month and
Speaker 5: then decide what I want to do in the long term.
Speaker 5: And I think that's a really, really great first step.
Speaker 5: It's just taking a break and seeing how you feel.
Speaker 1: Doctor a couple other things that are happening in January.
Speaker 1: You know, Dana White talked about this. He went on
Speaker 1: this like severe fast like a water fast, and I
Speaker 1: think it was you know, took some nutrients as far
Speaker 1: as supplements and stuff like that, but severe. And I
Speaker 1: have some friends that are like, I'm going to do
Speaker 1: a three to seven day severe fast. Is that a thing?
Speaker 4: Yeah? So twenty four hour fast like a dinner to
Speaker 4: dinner fast is something that the Latter day Saints have
Speaker 4: done for you know, in their culture or in their religion,
Speaker 4: and they do it once a month, and the data
Speaker 4: for that is so strong, even when you control for
Speaker 4: all the other good things that they do in their lifestyle.
Speaker 5: Like community and good food and whatever. They were able
Speaker 5: to see that doing this once a month, just dinner
Speaker 5: to dinner Sunday fast was extremely beneficial for inflammation and
Speaker 5: heart health. So that's something that I.
Speaker 4: Think a lot of people can do doing longer fast.
Speaker 5: I say, doing longer fast is like running a triathlon
Speaker 5: or an ultra marathon.
Speaker 4: It's not for everyone, not everyone needs to.
Speaker 5: Do it, but it's for those people who really want
Speaker 5: to push to the limits. And that's the people. It's like,
Speaker 5: it's like asking you, like, should you run a triathlon?
Speaker 4: Like sure, like if you want to, but you don't
Speaker 4: need to.
Speaker 2: Which fast is the triathlon? Is that the twenty four
Speaker 2: hour fast?
Speaker 1: Would you go?
Speaker 4: Yeah? Three, four or five?
Speaker 2: So would you recommend to almost anybody do it one
Speaker 2: twenty four hour fast once a month?
Speaker 5: Yeah, like once a quarter, you know, try it. So
Speaker 5: the way you would work up to it, though is first.
Speaker 5: The hardest thing for people, I think is doing an
Speaker 5: overnight fast. I know it sounds so stupid, but so simple, like, oh,
Speaker 5: what do you mean stopping at seven and eating at seven, eight, nine, ten,
Speaker 5: Like that's simple, but it's really not, because we live
Speaker 5: in a world where we're eating sixteen seventeen hours a day,
Speaker 5: like your last bit of food, your last snack, your
Speaker 5: last drink. So what I tell people is like, start
Speaker 5: with extending your overnight fast.
Speaker 4: Like, if you can get.
Speaker 5: To fifteen hours, fourteen, fifteen hours pretty easily, now, that's
Speaker 5: when you know your body's probably ready for a little
Speaker 5: bit of.
Speaker 4: A longer stretch.
Speaker 5: But everyone should be able to do a twelve hour
Speaker 5: and then between twelve and fifteen. It may take some practice,
Speaker 5: and it sounds so simple, but like the first time
Speaker 5: I tried an overnight fast, it was really tough for
Speaker 5: me because I was used to having a chalk like
Speaker 5: a little bit of chocolate before bed. And you know,
Speaker 5: even that twelve to fourteen hours.
Speaker 2: As her, we are so culturally trained to have dessert
Speaker 2: at night. I realized that because it's years of upbringing
Speaker 2: of like how do you end your night? Oh? Is
Speaker 2: something sweet?
Speaker 4: Yeah?
Speaker 2: And another a friend of mine, Kelly Levec, who's also
Speaker 2: great on Instagram, Yeah, that suddenly she talks about a lot.
Speaker 2: She's like, I don't give my kids dessert every night?
Speaker 2: Why has this become the norm?
Speaker 1: Well? And Obviously, breakfast is breaking fast, that's the whole
Speaker 1: thing is in the morning. Can you also kind of
Speaker 1: get rid of maybe some misnomers whatever, what actually breaks
Speaker 1: fast in the morning. Can you get up and have
Speaker 1: coffee with no sugar? Can you have green tea with yeah,
Speaker 1: maybe a pinch of honey. But is it no more
Speaker 1: than seventy calories that activates the end zomes in your stomach?
Speaker 4: Yeah?
Speaker 5: Absolutely, so you can you really want to stay away
Speaker 5: from anything sweet like sugar, honey or sweeteners. You can
Speaker 5: have black coffee with the sposh of milk up to
Speaker 5: about I would say forty five calories is what we
Speaker 5: usually say. And you can keep your fast going. So
Speaker 5: if you wake up you know you started, you stopped
Speaker 5: eating dinner at seven, and you wake up at six
Speaker 5: am and you want to push it till eight nine,
Speaker 5: you know, whatever it is, then you can do that.
Speaker 5: And I am like a huge believer in breakfast. So
Speaker 5: people always think like, oh, fasting means skipping breakfast. Actually,
Speaker 5: the data over and over and over shows that eating
Speaker 5: a breakfast is really healthy for your body, and you
Speaker 5: don't necessarily need to skip it to be fasting.
Speaker 1: It is funny. It was like breakfast had the best
Speaker 1: pr campaign for a while. It's like it's the most important. Yes, say,
Speaker 1: then all of a sudden, there was such an anti
Speaker 1: breakfast Yes.
Speaker 2: Well, no, this is exactly what I wanted to ask
Speaker 2: you about. I don't understand the difference of because for
Speaker 2: a long time I was just, I think, kind of
Speaker 2: a natural faster, like I didn't eat breakfast and I
Speaker 2: would usually eat a light.
Speaker 3: Lunch as my first meal of the day.
Speaker 2: Yeah, but then I had all of these nutritionists and
Speaker 2: trainers telling me, you got to eat something for breakfast.
Speaker 2: But what do you mean breakfast isn't breaking the fast?
Speaker 4: This is confusing me.
Speaker 5: Okay, So what I'm saying is that you can fast
Speaker 5: and still have breakfast, meaning that, for example, if you're
Speaker 5: someone who stops eating like six PM or seven p
Speaker 5: like I prefer that you have an early dinner.
Speaker 1: Realistically, let's say eight o'clock.
Speaker 4: Yeah, eight o'clock.
Speaker 1: Yeah, people have kids and they're trying to get kids
Speaker 1: down and all that.
Speaker 5: Absolutely, So eight pm to eight am is a twelve
Speaker 5: hour fast. Pm to ten am is a fourteen hour fast.
Speaker 5: And that's great, especially if you're someone who gets up
Speaker 5: in the morning. Wants to work out, and you have
Speaker 5: your first meal after you work out. So what I
Speaker 5: mean to say is that you don't need to absolutely
Speaker 5: skip breakfast to be considered fasting. In fact, I prefer
Speaker 5: that you move up dinner and have a really nice
Speaker 5: time in the evening without food. That's harder, but it's
Speaker 5: just much more beneficial if you're someone who's trying to
Speaker 5: balance your blood sugar, trying to some belly fat, trying
Speaker 5: to activate your gut health, Like, try moving up that
Speaker 5: dinner time.
Speaker 4: That's going to do a lot more.
Speaker 1: And doctor, how important is it what you are breaking
Speaker 1: fast with is protein as opposed to cars?
Speaker 4: Correct? Yeah, So I usually say for fasting is like
Speaker 4: the three apps. Okay, so you do.
Speaker 5: Your fast overnight circadian style. I say circadian style because
Speaker 5: we live on the sun rhythm, and so trying to
Speaker 5: time it so that you're not eating a lot after
Speaker 5: sundown and eating short you know, not too much late
Speaker 5: at night that's the goal, and then having most of
Speaker 5: your meals during the daylight hours is like that's kind
Speaker 5: of that circadian rhythm. So fasting three apps are a
Speaker 5: fasting fitness and then fiber protein food. So like you
Speaker 5: want to have your overnight fast, then you want to
Speaker 5: do something like get sunlight, get go for a walk,
Speaker 5: some little bit of fitness, and then you break your
Speaker 5: fast with high protein, high fiber, and fermented food.
Speaker 1: Gotcha.
Speaker 2: Wow, Okay the three f's I'm going to say afy
Speaker 2: out of that.
Speaker 1: Yeah.
Speaker 2: Can you talk though, because we have a really heavily
Speaker 2: female audience and I've gotten really into the fasting research
Speaker 2: over the last couple of years. But one thing I'm
Speaker 2: still super confused on is hormones and fasting and what
Speaker 2: works for women because I've seen like, yes, don't fast
Speaker 2: during your period or you know, menopause is going to
Speaker 2: change that, and women seem to have to deal with
Speaker 2: so many more factors.
Speaker 1: When I went add on, is there a different length
Speaker 1: of time for women as.
Speaker 5: Yeah, so absolutely so menopause is I would equate it
Speaker 5: kind of like the week before your period. Menopause and
Speaker 5: perimenopause symptoms feel like PMS basically the week before your period.
Speaker 5: Often feel cranky, you feel tired, you feel bloated, You're
Speaker 5: getting some water weight, and you just can't withstand the
Speaker 5: stress both physical and ment to that. You did, you know,
Speaker 5: the rest of the month so I know, for me
Speaker 5: that week before my period, I'm not training as hard.
Speaker 5: I'm not going to be stressing my body as much.
Speaker 5: I'm not going to do as much fasting. I'm not
Speaker 5: going to do as much stressful activities at work. I'm
Speaker 5: going to try to listen to my body and be
Speaker 5: a little more cognizant about needing a little more rest.
Speaker 5: And that's something that happens more magnified during menopause, that transition,
Speaker 5: because you're kind of going through that hormone fluctuation like
Speaker 5: you were going through with PMS, and so doing shorter
Speaker 5: and easier fast is the way to go. Meaning that
Speaker 5: doesn't mean you can't fast. It doesn't mean you shouldn't fast.
Speaker 5: It just means that you don't want to, for the
Speaker 5: first time do a twenty four hour fast that week
Speaker 5: before your period or when you're in the throes of menopause.
Speaker 3: Got it? Okay? Did you write all that down?
Speaker 4: Maybes?
Speaker 1: I have so many I want to dive into.
Speaker 2: Well, the second that you tell somebody you're having an
Speaker 2: incredible doctor on their podcast, they give you all their questions.
Speaker 2: So I also have a list of questions from my sister,
Speaker 2: my friends.
Speaker 3: My mom, I just have like this list. Okay, but
Speaker 3: you do too, baby.
Speaker 2: You know, let's get into something that we brought up
Speaker 2: and again was just from our most recent podcast. But
Speaker 2: ozempig and all the weight loss drugs.
Speaker 1: Yeah, i' minjaro o.
Speaker 3: Zimpig, Yeah, doctor shot. How do you feel about them?
Speaker 2: What can they do to stay super fit without submitting
Speaker 2: to going on these prescription drugs?
Speaker 5: You know, just like everything, I think we're kind of
Speaker 5: uh for telling a little bit of the future.
Speaker 4: I think that whenever you have.
Speaker 5: A lot of interest and a lot of excitement and
Speaker 5: lots of people doing something, it's almost.
Speaker 4: Setting itself up.
Speaker 5: For some kind of disappointment after right, Like anything you've
Speaker 5: ever seen that we've had that everybody was crazy about
Speaker 5: in terms of diet or food or it kind of
Speaker 5: becomes really really hot and then something happens and then
Speaker 5: it's not as hot anymore. I mean, I can't predict
Speaker 5: the future per se, but I do think that there's
Speaker 5: going to be something. We don't have enough data. We
Speaker 5: don't have the trials that came out. They they're not
Speaker 5: looking at the amount of people that are taking it
Speaker 5: and the breath of people that are taking it, so
Speaker 5: we're going to see a lot. We're going to learn
Speaker 5: a lot over the next ten years about what's happening
Speaker 5: and the side effects and the things to watch out for.
Speaker 5: So I think I don't think that it's going to
Speaker 5: be as crazy. I think things are going to settle
Speaker 5: down in terms of the regular person trying to use
Speaker 5: these medications because they're going to see the other flip
Speaker 5: side of it, which the you know, we've seen some
Speaker 5: of the flip side of it, but I think we're
Speaker 5: going to see it in big, big numbers as more
Speaker 5: and more people, you know, go on it and go.
Speaker 4: Off of it.
Speaker 2: Well, I don't want anything negative to happen, but you
Speaker 2: are giving me hope.
Speaker 1: It's you know, too good to be each that's true,
Speaker 1: you know, it probably is. There's always a reciprocal balance.
Speaker 1: So there's always something that comes along with any drug
Speaker 1: you take.
Speaker 5: Exactly, there's probably going to be something that comes out
Speaker 5: aside effect or kind of interaction or something that is
Speaker 5: going to be scary enough that the people that don't
Speaker 5: really need it are going to be scared off, and
Speaker 5: so then the people who really do need it, the
Speaker 5: people who actually are you know, very very sick and
Speaker 5: have tried everything else and are morbidly obese. You know,
Speaker 5: it's crazy to think, but we are at like forty
Speaker 5: percent obesity and probably approaching fifty percent and not to
Speaker 5: many years. So there's a lot of people who maybe
Speaker 5: grew into like you're born into a family of you know,
Speaker 5: and your habits and your hormones and your gut are
Speaker 5: just programmed in a different way. And so I do
Speaker 5: think that those people are the ones who are going
Speaker 5: to actually really benefit from these in the long term.
Speaker 5: I think the rest of the people who are just
Speaker 5: doing it for you know, aesthetic purposes, I think there's
Speaker 5: gonna be something that's going to deter them. But like
Speaker 5: you said, you know, it's like any fad, there's gonna
Speaker 5: be there's gonna be something, and it's not going to
Speaker 5: be a fad anymore. At least that's my opinion.
Speaker 2: And this was a submission from a friend of mine.
Speaker 2: She had tried some of these weight loss drugs, and
Speaker 2: she said what struck her was how much it like
Speaker 2: numbs those cravings. She's like, you don't, It's like you're
Speaker 2: not reaching for the alcohol anymore.
Speaker 3: You're not, you know, like, what can you do?
Speaker 2: You have any advice then on how to deal with
Speaker 2: cravings without being on those drugs, because it blows my mind.
Speaker 2: How even for me, like we just said, at the
Speaker 2: end of the night, I'll be like, oh, I want
Speaker 2: a little piece of chocolate, or sometimes I think, oh,
Speaker 2: I just really want a glass of wine.
Speaker 3: How do you fight cravings?
Speaker 5: That's a great question. So GLP one, what these medications
Speaker 5: all help release is actually something that's natural in our
Speaker 5: bodies that we can release. So eating more protein, eating
Speaker 5: more fiber, eating more probiotic foods like these are dietary
Speaker 5: strategies to actually naturally produce GLP one and the other
Speaker 5: the other like leptin and other things that make you
Speaker 5: feel full. That's what we want to concentrate on, is
Speaker 5: like how do we get more of that natural secretion,
Speaker 5: so you know, getting enough sleep, eating enough fiber, eating
Speaker 5: more protein, getting steps every day like these are always
Speaker 5: that we can actually naturally feel less.
Speaker 2: Ratings, love it secretions, Yes, yeah, no, that really is
Speaker 2: helpful and again it gives me hope. And if people
Speaker 2: don't follow you, please again she's at fasting MD. One
Speaker 2: thing I love about you too is that you make
Speaker 2: your videos really fun, like with your daughter. She helps
Speaker 2: you film and you guys are super cute together. Are
Speaker 2: there concerns or things that you find yourself really talking
Speaker 2: to her about as a mom about all this stuff?
Speaker 3: Like, what's one thing you feel like you see in.
Speaker 2: The younger generation that you really want to instill Because
Speaker 2: we have a teenage daughter too.
Speaker 4: No, so it's so hard to be a teen these days.
Speaker 5: We've seen like even beyond I mean, everybody's blaming it
Speaker 5: on social media, but the pressure for them, the rates
Speaker 5: of depression and anxiety are just like at levels that
Speaker 5: we've never seen before, and we don't really know what
Speaker 5: it is, and so it has to be someone has
Speaker 5: to be social media because they're seeing other people. They're
Speaker 5: seeing people, you know, looking altered versions of themselves, skinnyer, beautiful,
Speaker 5: whatever it is. I think we have a lot of
Speaker 5: conversations around that, like what's real, what's not? What is normal,
Speaker 5: what's not it's I think it can be very skewed
Speaker 5: when you're on TikTok of what's a normal girl and
Speaker 5: what's normal beauty and what's normal.
Speaker 3: Daughters and ai.
Speaker 2: I mean we all used to just deal with a
Speaker 2: photoshopped photo in Cosmopolitan magazine. Now it's constantly in the
Speaker 2: palm of their hands every day, and you literally can't
Speaker 2: tell what is a full AI creation.
Speaker 5: Yeah, so we talk about that all the time, about
Speaker 5: you know, what's real, what's healthy, what's not, because I
Speaker 5: think differentiating that for them is so important. I really
Speaker 5: don't think that the answer is just don't let them
Speaker 5: use social media, Like, of course when they're young, you
Speaker 5: can do that, but at some level this is part
Speaker 5: of their life, so it's really just helping them navigate it.
Speaker 1: You got to have that open dialogue. I mean, yeah,
Speaker 1: it really is. And now it's for all the parents
Speaker 1: listening out there and Laura and idea of it too.
Speaker 1: It's unbelievably tough.
Speaker 4: Yeah.
Speaker 1: And by the way, conversely, I wouldn't want to be
Speaker 1: a kid right now and trying to live their life.
Speaker 1: I mean, it's incredibly difficult.
Speaker 2: But I think it's interesting. You say you can't keep
Speaker 2: them off social media. Do you just feel like that's
Speaker 2: not a realistic expectation, like it's out there?
Speaker 4: Well, I think you can.
Speaker 5: You can limit it, like, yeah, for example, my daughter
Speaker 5: goes to a school where they put their phones in
Speaker 5: a lock box at the beginning of the day and
Speaker 5: then they get it back at the end of the day.
Speaker 5: And I love that because I think, you know, then
Speaker 5: I don't feel so bad if she has an hour
Speaker 5: of social media or TV time later in the day,
Speaker 5: because I know that she's gotten a good education, she
Speaker 5: had interactions with her friends. And then she also does
Speaker 5: dance like my daughter does dance, and so ad dance
Speaker 5: are not allowed to have their phone, so she has
Speaker 5: plenty of activities where phone is not allowed. And I
Speaker 5: think that's a great strategy for kind of balancing it
Speaker 5: all because I think having no social media is really
Speaker 5: really difficult, like my son. I have a son, and
Speaker 5: he tends to have no problem shutting it off. I
Speaker 5: think it's a personality. It's also really ingrained in the
Speaker 5: social culture for girls, so I think it's a it's
Speaker 5: a little bit more difficult with them.
Speaker 1: Okay, we can't keep you all day, but a couple
Speaker 1: more buzzworthy fads I want to deal with because I
Speaker 1: was actually talking about you this morning with a good
Speaker 1: friend of mine about saunas. It is such a big
Speaker 1: thing right now. People are buying saunas. There's the Red
Speaker 1: Light saunas, there's salt saunas, there's wet, there's dry. Is
Speaker 1: this a thing? And if so, which one? Why?
Speaker 2: I think what Chris is asking doctor Shaw's does he
Speaker 2: have your green light to put a sauna in in
Speaker 2: our home. I was trying to get him a cold
Speaker 2: plunge also for Christmas, but I couldn't figure out the lists.
Speaker 1: Truth be told. I love I was in a salt sna.
Speaker 1: I love a dry salt sauna. And you know again,
Speaker 1: I follow a lot of people that you know, believe
Speaker 1: in the exhaustion of the body and the stress of
Speaker 1: the body, and that's what the cold plunge is about.
Speaker 1: It's the immediate stress and and kind of sending your
Speaker 1: body to certain extremes in a safe way.
Speaker 4: Yeah.
Speaker 5: So sauna data is super strong, but the data, a
Speaker 5: lot of the data is out of Finland. The Finish
Speaker 5: sauna data is the strongest and largest databases because in
Speaker 5: Finland everybody does the sauna.
Speaker 4: It is like a way of life. The control group,
Speaker 4: like the group.
Speaker 5: That they is once a week and the intervention group
Speaker 5: was like four to seven times a week. I mean
Speaker 5: that's like a lot, right, So we have lots of
Speaker 5: good data from their culture. And so when people ask me,
Speaker 5: like what top is SNA. I always tell them the
Speaker 5: most data we have is from the Finish communities and
Speaker 5: they're all using that traditional dry sauna at one hundred
Speaker 5: and sixty seven degrees fahrenheit. So if you're following, you know,
Speaker 5: you want to follow it to the tea. That's what
Speaker 5: I would do. Now, heat shock proteins can be produced
Speaker 5: with hot yoga, with steam room, with hot bath. There's
Speaker 5: some data on Japanese hot baths at one hundred or
Speaker 5: one hundred and three degrees fahrenheit that actually can also
Speaker 5: produce heat shop proteins. So heat shop protein is the magic.
Speaker 5: It's not necessarily don't necessarily need to be in a
Speaker 5: particular type of sauna. But the most data we have
Speaker 5: is a dry sauna. And then of course you can
Speaker 5: probably extrapolate that to red light sna. You can probably
Speaker 5: extrapolate that to any kind of heat related stress, because
Speaker 5: as soon as you raise your core body temperature and
Speaker 5: those heat shop proteins are released, you start to get
Speaker 5: those benefits.
Speaker 1: Yeah, we were up we I shot a show up
Speaker 1: in the laplands, essentially the North Pole, and you know
Speaker 1: they're doing it because you know the sun would come
Speaker 1: up at like ten thirty or eleven o'clock if it
Speaker 1: came up at all, and it would go down at
Speaker 1: two in the afternoon and it's dark, and so you know,
Speaker 1: they need that light and they get that vitamin D
Speaker 1: that way. And yeah, you know, obviously we don't need
Speaker 1: that as much in America, but still the idea of
Speaker 1: it works.
Speaker 5: Now.
Speaker 1: Sauna and the cold plunge. Everyone talks about the cold
Speaker 1: plunge people.
Speaker 2: You're going to call this segment like truth behind the trends.
Speaker 2: I see everybody on social media with a cold plunge.
Speaker 2: Do you need to have one your home? How beneficial
Speaker 2: is it really?
Speaker 4: Yeah?
Speaker 5: I think it's two different things. So cold plunge really
Speaker 5: helps with inflammation. So if you're someone who is an
Speaker 5: you're an athlete, you need to recover from an injury,
Speaker 5: you have a lot of inflammation. That is definitely a
Speaker 5: great thing to have. I think that you don't necessarily
Speaker 5: need to have a cold plunge pool. You know, you
Speaker 5: could do ice bath, which is the old school way.
Speaker 5: You know, when people would come back.
Speaker 4: From a game or be really sorees like sit in
Speaker 4: the ice bath, or you could just do a very
Speaker 4: cold shower.
Speaker 5: I think the concept is just to be cold. Women
Speaker 5: sometimes don't need to be as cold, need to be
Speaker 5: in as cold water to lower their core body temperature.
Speaker 5: So a very cold shower could be good. But the
Speaker 5: sauna is a different thing. It's heat shot proteins, which
Speaker 5: are like cardiovascular fitness. So if you think about it,
Speaker 5: heat shot proteins are like, if you went on a run,
Speaker 5: you would produce heat shop proteins, right, and so what
Speaker 5: if you went on a run and you sat in asana,
Speaker 5: you would get double or presumably a lot more heat
Speaker 5: shock proteins. And so it's mimicking exercise.
Speaker 4: For you in so many ways.
Speaker 5: For so the same cardiovascular mood, the brain, all those
Speaker 5: benefits come and growth hormone, which I think is like
Speaker 5: that was the deal breaker for me. I was like
Speaker 5: growth hormone, Give me growth hormone. I'm going to do
Speaker 5: the sauna.
Speaker 1: Yeah, the ten to twenty minutes seems to be the
Speaker 1: conventional wisdom on those, depending on the temperature of it.
Speaker 1: Is funny because I mean this is a constant debate
Speaker 1: of you know, because guys are idiots. You know, we're
Speaker 1: not smart animals, as you know doctor. So it's like
Speaker 1: I could sit in the ice bath for thirty minutes,
Speaker 1: it's like you're past the point of diminishing returns here.
Speaker 1: Is is it that three minute kind of golden rule
Speaker 1: it's done its job? Or is there benefits to staying
Speaker 1: in there for five minutes? Yeah?
Speaker 5: I mean three to five minutes would be at the
Speaker 5: time that you don't need.
Speaker 4: To go past that.
Speaker 1: Well, you know, guys, it's like, well if one M
Speaker 1: and M is good, I'm gonna eat forty or if my.
Speaker 3: Frind can do it and.
Speaker 4: Ye yeah, like look how strong I am.
Speaker 1: But is the idea of when you immerse it's the
Speaker 1: it's the shock and it's the it's what it releases
Speaker 1: in your body pretty much immediately.
Speaker 4: Yes, And that's.
Speaker 5: Why you were not supposed to do it after an
Speaker 5: intense training session if you're someone who's trying to grow muscle.
Speaker 4: Because you want that inflammation.
Speaker 5: So like when you people do it wrong, they think, Okay,
Speaker 5: I'm working out really hard and then I should just
Speaker 5: go immediately to the cold plunch. No, you don't want that,
Speaker 5: because when you're working out really hard, those inflammatory side
Speaker 5: of kinds and all the things that are happening in
Speaker 5: your body are sending signals for muscle growth.
Speaker 4: They're going to be dampened when.
Speaker 3: You go in that pocust right now, you've been doing
Speaker 3: it wrong.
Speaker 1: Oh just blew my mind.
Speaker 4: Oh no, wait an hour go first.
Speaker 1: Okay, go or go cold plunch first.
Speaker 4: Yeah.
Speaker 1: Interesting.
Speaker 5: If you're trying to build muscle, it's not like you're
Speaker 5: going to diminish all your returns.
Speaker 4: But you're really think about it. You want to make
Speaker 4: side of kinds.
Speaker 5: You want those signals, those injury muscle injury signals, you know,
Speaker 5: to be sent to say, hey, I need to build
Speaker 5: more muscle because we just work this out. All of
Speaker 5: that's dampened when you go waiting.
Speaker 1: What about an hour? You said, yeah, bad, an hour.
Speaker 2: Wow, he's the brain exploding emoji right now.
Speaker 1: Oh no, this is why she's on the show. I know.
Speaker 5: It's like a lot of people are doing it the
Speaker 5: wrong way because you don't feel like going in it
Speaker 5: in the beginning.
Speaker 1: Well, the idea is, yeah, you've you've kind of torn
Speaker 1: your muscles, which is what you do essentially when you're
Speaker 1: working out or lifting or running or whatever. And you're like,
Speaker 1: the thought is, well, I'm going to stop that inflammation.
Speaker 4: But some of that inflammation is good.
Speaker 1: Yes, inflation in that situation.
Speaker 5: So if you're someone who's trying to recover from injury,
Speaker 5: you go right away. But if you're someone who's trying
Speaker 5: to grow your muscles, you kind of want to sit
Speaker 5: in that inflammation a little bit.
Speaker 1: So it's start off with that shock and start off
Speaker 1: with being uncomfortable, and then go work out.
Speaker 2: Okay, really dumb, but basic question because I'm building muscle
Speaker 2: is something I'm trying to work on now. Yeah, should
Speaker 2: you protein before or after your workout? I heard somebody
Speaker 2: say the other day, never do a fasted workout, but
Speaker 2: you mentioned earlier you might not eat till after.
Speaker 5: Yeah, that's I don't know if you've ever seen like
Speaker 5: if people have protein shakes, like as they're walking out
Speaker 5: of the class, and there's this whole theory that you
Speaker 5: needed to have protein right away, and so now we
Speaker 5: realize you don't you have to have you know, you.
Speaker 4: Want to have it between within one to two hours
Speaker 4: of your workout, so before or after. It can be
Speaker 4: used at any time. I'd like to do it after.
Speaker 5: Because I feel like when your glucos stores are low
Speaker 5: and you start, you replace your food to best chance
Speaker 5: absorb all that protein.
Speaker 2: All right, doctor Seaw, I think you might blow our
Speaker 2: minds with these last questions that we have. Here a
Speaker 2: few more truth behind the trends. I'm going to start
Speaker 2: gross morning breath, mouth bacteria. I saw somebody the other
Speaker 2: day say that you should actually wake up, swush water
Speaker 2: around in your mouth and swallow everything that's like been
Speaker 2: in your mouth in the morning, because that's such good
Speaker 2: bacteria and.
Speaker 3: You need it in your gut.
Speaker 2: But then they like, but then you know, then people
Speaker 2: other people are like, no, that's the worst bacteria. You
Speaker 2: need a tongue scrape or brush your teeth first thing
Speaker 2: in the morning. What are we doing with that morning
Speaker 2: breath bacteria?
Speaker 4: Okay, I'll tell you this.
Speaker 5: There's really good data that shows that people who use
Speaker 5: antibacterial mouthwashed twice a day have a higher risk for
Speaker 5: hypertension and all.
Speaker 4: These other cardiovascular diseases.
Speaker 5: So we do have good bacteria in our mouth, and
Speaker 5: you don't need to use mouthwash. Like traditional mouthwash has
Speaker 5: antibacterial compounds in it, and using it twice a day
Speaker 5: is really bad for you. So there's an extreme right
Speaker 5: like don't do don't just use mouthwash. I know people
Speaker 5: who use mouthwash multiple multiple times a day. That is
Speaker 5: not good. Now, on the other hand, if you're using
Speaker 5: a toothpaste that's not antibacterial that I don't think that
Speaker 5: there's any reason to swallow the bacteria in your mouth.
Speaker 4: I think we've.
Speaker 5: Pretty much known that, especially if you have cavities or
Speaker 5: any kind of bacteria grow in your mouth, you don't
Speaker 5: necessarily want to swallow that.
Speaker 1: All married couples are so happy get up, get rid
Speaker 1: of the morning breath people.
Speaker 5: Yeah, just don't overdo it on the mouthwash, which I
Speaker 5: think a lot of people do.
Speaker 1: I've heard that as well. Yeah, especially the heavy, heavy
Speaker 1: alcohol ladened versions that so we get.
Speaker 3: At alcohol's bad. Okay, all right.
Speaker 2: Number two supplements. There is so much out there about
Speaker 2: the different supplements we should be taking. I've heard there's
Speaker 2: a lot of people talking about colostrum right now. I
Speaker 2: know that you really preach about magnesium. Could you talk
Speaker 2: about those two and maybe add in to the mix
Speaker 2: any others that you think are just really underrated supplements
Speaker 2: that you'd advise people to take.
Speaker 4: Yeah, I think.
Speaker 5: Coloster is like a trend, you know, it's like every
Speaker 5: collagen trend. I honestly believe that this is not something
Speaker 5: that you necessarily need in your diet, so it's a
Speaker 5: nice to have or you know, full trendy thing ce
Speaker 5: mos jel, you know all these things that can't come
Speaker 5: up that just catch the wave. I think it's God,
Speaker 5: it's kind of like that. There's nothing wrong with taking it,
Speaker 5: but I don't think it's an essential supplement for everyone
Speaker 5: and you don't need it necessarily when it comes to
Speaker 5: vitamin D, magnesium, Omega three, So those are the top
Speaker 5: three that I think I see a lot of people
Speaker 5: benefit from.
Speaker 4: So vitamin D.
Speaker 5: If your vitamin D levels low, easy to check, easy
Speaker 5: to supplement, makes a big difference. It works like a
Speaker 5: hormone hormone in your body. It is a immune booster,
Speaker 5: it's a gut health booster. I mean, vitamin D does
Speaker 5: so many things beyond what we think it does. Saying
Speaker 5: with magnesium, there's like, you know, hundreds of enzomatic processes
Speaker 5: in the body that magnesium helps with. So having a
Speaker 5: high magnesium diet and then if you want to supplement,
Speaker 5: you can, especially women around that perimenopausal time, they really
Speaker 5: find benefit in having a higher magnesium diet. And then
Speaker 5: a new study came out that said, hey, if you
Speaker 5: eat five hundred and fifty milligrams of magnesium in your diet,
Speaker 5: you will have brain health that is much better over
Speaker 5: the years, like as you age. And so now people
Speaker 5: are trying to get five hundred and fifty milligrams of
Speaker 5: magnesium and it's really difficult to do it with all diets.
Speaker 5: So that's why magnesium I think has become super popular.
Speaker 5: But it's something that you can get for nuts and seeds,
Speaker 5: and it's not you don't necessarily have to take a
Speaker 5: supplement if you don't want to, or if you're not
Speaker 5: in that special group of women who are going through
Speaker 5: perimenopause who might benefit from that just from their for
Speaker 5: their hormonal symptoms. And then omega three is I mean,
Speaker 5: it's great for your brain. If you're eating a ton
Speaker 5: of omega three fatty fish, great, But if you're not,
Speaker 5: you can take algae oil, which is great for people
Speaker 5: or vegetarian, vegan or don't like fish. And these are
Speaker 5: you know, brain foods and gut foods, and these are
Speaker 5: things that can improve your body. I don't necessarily think
Speaker 5: you need to take them all in supplement form. It's
Speaker 5: you're probably getting a lot of itamin D while you're
Speaker 5: out and you if you're eating a really healthy diet
Speaker 5: and your levels are normal, you don't necessarily need to
Speaker 5: be supplementing with it.
Speaker 4: So it But those are the three that I think
Speaker 4: a lot of people benefit from.
Speaker 2: Okay, great, my last question for you. I feel like
Speaker 2: my Instagram feed is full of people telling me if
Speaker 2: you grate lemon peel into your food, or if you
Speaker 2: eat six cups of broccoli a day, that you will
Speaker 2: reduce your risk of cancer by ninety percent. It's like
Speaker 2: all these things of these like I feel like it's
Speaker 2: just people creating content, like for the comments. And what
Speaker 2: are some foods that you actually recommend that have true
Speaker 2: and real anti cancer properties if those foods exist at all.
Speaker 4: Yeah, fiber, I mean fiber.
Speaker 5: So when I talked to the three f's and I
Speaker 5: said fasting, So fasting overnight is a great way to
Speaker 5: so when you get your glucose levels down and when
Speaker 5: you let your gut rest, you also improve your inflammation level.
Speaker 5: So that's a strategy for anti you know, like preventing
Speaker 5: cancer and inflammation. Then fitness, of course, exercise is a
Speaker 5: huge strategy strategy for bending off cancer.
Speaker 4: And then the.
Speaker 5: Food is really high fiber, high fermented, high protein diet
Speaker 5: meaning high fiber means broccoli, nuts, you know, salads, vegetables,
Speaker 5: fruit berries, those are like, that's what I mean by fiber,
Speaker 5: not necessarily a fiber supplement or something. And then fermented
Speaker 5: probiotic foods like your yogurt, your fermented cott of cheese,
Speaker 5: your apple side or vinegar, your kimchi, your souurkrap, a
Speaker 5: lot of these things that we don't have enough of
Speaker 5: in our diet.
Speaker 4: Uh, is something.
Speaker 5: That you we really see that improves gut health.
Speaker 1: Are you an apple side or vinegar believer?
Speaker 5: I'm not an applesider vinegar believer for the weight loss
Speaker 5: or whatever it's it's but it can be one of
Speaker 5: the fermented foods that.
Speaker 4: You have, yeah, can help you get.
Speaker 5: And then vinegar in general is really good blood sugar balancer,
Speaker 5: so adding it to your salads or whatever, and then
Speaker 5: eating enough protein but not too much. So protein over
Speaker 5: people who are high level bodybuilders and eating excessive protein
Speaker 5: that can be pro cancerous. But most women and most
Speaker 5: people I know, busy people I know, are are under
Speaker 5: eating their protein, especially as they age, So getting that
Speaker 5: adequate protein is really good. But I would say The
Speaker 5: biggest thing you can do for to prevent cancer is
Speaker 5: that real food, fiber and exercise. So like the berries,
Speaker 5: the broccoli, the you know, all of those real foods
Speaker 5: that don't have labels.
Speaker 4: That have a ton of fiber in them. They help
Speaker 4: your body clean out, especially especially those broccoli, cauliflower or
Speaker 4: sol sprout family. They have their sulfur compounds that really
Speaker 4: help clear out toxins from your body and help you
Speaker 4: prevent cancer.
Speaker 2: Wow wow, doctor Shan, I feel like we have enough
Speaker 2: for multiple episodes. Thank you for giving me hope in
Speaker 2: the face of the ozempic craze.
Speaker 3: Love it and for all this great advice.
Speaker 4: I love it. Thank you so much for having me.
Speaker 1: Doctor amy Shaw. You can follow her on Instagram.
Speaker 2: At Fasting MD and see all of her cute videos.
Speaker 2: Thank you for making such bite size digestible.
Speaker 4: Speaking of the guy Viberfield, I love it.
Speaker 1: She gives you the three f's yeah and you give
Speaker 1: an F no. We really appreciate it. Thank you for
Speaker 1: your time, and we will because I know there will
Speaker 1: be more fads and more things, so we will have
Speaker 1: you on again.
Speaker 4: I love it. Thank you so much for having me
Speaker 4: have a fun time there.
Speaker 3: Thank you.
Speaker 4: It was so good to meet Yeah Texans.
Speaker 1: Thanks for listening. Follow us on Instagram at the most
Speaker 1: dramatic pod ever, and make sure to write us a
Speaker 1: review and leave us five stars. I'll talk to you
Speaker 1: next time.