WEBVTT - Give a F in 2024 0:00:01.000 --> 0:00:06.000 This is the most dramatic podcast ever and iHeartRadio podcast. 0:00:07.800 --> 0:00:10.639 Chris Harrison and Lauren Zema coming to you with a 0:00:10.960 --> 0:00:14.800 very very cool episode. Today, we have this great guest. 0:00:15.200 --> 0:00:20.080 It's doctor Amy Shaw, double board certified medical doctor and 0:00:20.160 --> 0:00:24.119 wellness expert specializing in food, allergies, hormones, gut health. She 0:00:24.200 --> 0:00:27.760 graduated from Cornell University's world renowned School of Nutrition. She's 0:00:27.800 --> 0:00:32.800 trained at Cornell Harvard Columbia. Elsie, you started following doctor 0:00:32.840 --> 0:00:35.040 Shaw kind of during the pandemic. 0:00:35.200 --> 0:00:36.839 I think so, yeah, And I think she was one 0:00:36.880 --> 0:00:38.440 of those people I want to get into it with her, 0:00:38.479 --> 0:00:41.760 but who kind of use the pandemic to really build 0:00:41.840 --> 0:00:45.680 up her presence on social She gives incredible bite sized, 0:00:46.200 --> 0:00:49.640 short helpful content on her Instagram page that I love, 0:00:50.479 --> 0:00:54.040 and she especially after we just did that episode about 0:00:54.200 --> 0:00:56.960 weight loss drugs, I wanted to have her on to 0:00:57.000 --> 0:00:59.560 talk about this different element of health but still has 0:00:59.560 --> 0:01:01.800 so much to do with our fitness and our aesthetic 0:01:02.080 --> 0:01:05.880 and how good we feel about ourselves, but fasting our 0:01:05.959 --> 0:01:08.959 gut health. She gets into that a lot on her page, 0:01:08.959 --> 0:01:10.920 so I wanted to talk to her about the realities 0:01:10.920 --> 0:01:12.320 of some of that because I think there's a lot 0:01:12.319 --> 0:01:14.399 of confusing content out there well, and there's so. 0:01:14.360 --> 0:01:18.480 Many fads and things that hit the market. And some 0:01:18.560 --> 0:01:20.400 of these things are very valid, there's a lot of 0:01:20.480 --> 0:01:23.240 validity to them, but are we doing them the right way? 0:01:23.720 --> 0:01:25.160 And that's a lot of the stuff I want to 0:01:25.200 --> 0:01:29.120 talk to her about with gut health and saunas and 0:01:29.160 --> 0:01:34.120 cold plunges and intermittent fasting, all these things that I 0:01:34.160 --> 0:01:36.960 think are very very good if they are implemented correctly, 0:01:37.000 --> 0:01:39.360 with the right body type, etc. So anyway, we are 0:01:39.440 --> 0:01:42.920 beyond honored and excited to have doctor Shaw join us 0:01:43.000 --> 0:01:43.839 on the show today. 0:01:44.560 --> 0:01:48.320 So, doctor Shaw, I think I started following you in 0:01:48.400 --> 0:01:49.720 the pandemic am I? 0:01:49.800 --> 0:01:50.520 Do I have this right? 0:01:50.560 --> 0:01:52.000 Did you kind of use that time a couple of 0:01:52.080 --> 0:01:54.920 years ago to really build your social media presence and 0:01:55.200 --> 0:01:56.960 if so, why was that important to you and what 0:01:57.000 --> 0:01:58.160 have you kind of gotten out of it? 0:01:58.720 --> 0:01:59.360 Absolutely? 0:01:59.560 --> 0:02:02.080 You know, when you work in traditional medicine, there's a 0:02:02.120 --> 0:02:05.040 lot of Now there's a lot of doctors on social media, 0:02:05.080 --> 0:02:07.600 but when I first started, it was kind of like 0:02:08.160 --> 0:02:11.119 you weren't really a good doctor if you were doing 0:02:11.160 --> 0:02:13.360 stuff on the interneto that was for the people who 0:02:13.440 --> 0:02:16.480 are like not really doctors, or they're not academic, or 0:02:16.520 --> 0:02:20.279 they weren't, so it was all natural medicine. 0:02:21.200 --> 0:02:22.320 So there was definitely this. 0:02:22.440 --> 0:02:26.960 Like it took me a little time to really get comfortable, 0:02:27.240 --> 0:02:30.919 but then I realized that everybody was using it more 0:02:30.919 --> 0:02:34.280 for informational purposes and it didn't mean that you couldn't 0:02:34.440 --> 0:02:39.640 present the science and basically just present the issues through 0:02:39.639 --> 0:02:43.160 the lens of my background and training. I'm going through 0:02:43.160 --> 0:02:45.840 it too, so it's something that I feel really comfortable 0:02:45.880 --> 0:02:46.519 speaking about. 0:02:47.360 --> 0:02:50.600 So your handle is fasting empty for people who don't 0:02:50.639 --> 0:02:54.200 follow you yet and should What would you if people 0:02:54.200 --> 0:02:56.679 aren't following you right now? How would you just summarize 0:02:57.120 --> 0:02:59.200 what you try to do with your content and the 0:02:59.200 --> 0:03:00.400 information you try to present. 0:03:01.400 --> 0:03:05.760 It's nutrition and medical tips to help you save yourself. 0:03:05.880 --> 0:03:10.560 So using nutrition and medicine, you can actually save yourself. 0:03:10.600 --> 0:03:13.840 We're always thinking, oh, there's this medicine, there's going to 0:03:13.840 --> 0:03:16.440 be like this life saving drug. 0:03:16.520 --> 0:03:18.079 There's going to be somebody who's going to help me. 0:03:18.200 --> 0:03:19.800 But really, when you do. 0:03:19.960 --> 0:03:22.160 Eat the right foods and do the right things, and 0:03:22.400 --> 0:03:24.680 you know, get sunlight and go for a walk, and 0:03:25.280 --> 0:03:28.839 those are the ways to save yourself. So we're talking 0:03:28.880 --> 0:03:30.960 about ways to save ourselves through nutrition. 0:03:31.639 --> 0:03:33.320 One of the things I really appreciate about you and 0:03:33.480 --> 0:03:35.800 Laura and I are very much of this mindset of 0:03:36.520 --> 0:03:40.400 preventative wellness, preventative living that is kind of your lifestyle 0:03:40.520 --> 0:03:44.160 of how do you live, how are you eating? And 0:03:44.200 --> 0:03:46.400 so you won't face those issues. 0:03:46.480 --> 0:03:48.960 Exactly because we never talk about it. 0:03:49.000 --> 0:03:51.560 We're always talking about what happens once you get the 0:03:51.640 --> 0:03:54.640 disease or you you know, are in that car accident, 0:03:54.800 --> 0:03:57.960 or it's like, how do we teach people to live differently, 0:03:58.000 --> 0:04:01.000 because if you live the default American life, you are 0:04:01.040 --> 0:04:02.680 going to get those diseases and you are going to 0:04:02.960 --> 0:04:05.880 need all those medications. So there's there's really not enough 0:04:05.920 --> 0:04:07.800 guidance around the nutrition side of it. 0:04:08.320 --> 0:04:12.360 Before LZ jumps back and I'm just kidous, what why, well, 0:04:12.360 --> 0:04:14.280 why is American medicine like that? 0:04:14.360 --> 0:04:14.760 How did be? 0:04:15.080 --> 0:04:17.040 I was just thinking it's so strong with you just said, 0:04:17.120 --> 0:04:20.160 if you live the default American life, you are guaranteed 0:04:20.160 --> 0:04:22.200 to have those issues. Are you elaborate on that? 0:04:22.240 --> 0:04:24.080 And I hate to bang on them? Is it pharma? 0:04:24.160 --> 0:04:25.880 Is it just because that's where all the money is? 0:04:25.880 --> 0:04:26.640 Is it that simple? 0:04:27.120 --> 0:04:30.080 Yeah? To run a research trial it's not easy. 0:04:31.120 --> 0:04:34.760 It takes a lot of money, it takes a lot 0:04:34.760 --> 0:04:38.200 of time and resources. And who's going to fund a 0:04:38.279 --> 0:04:42.120 research trial on you know, lettuce or cucumbers. 0:04:42.160 --> 0:04:47.600 You know, I need big lettuce to come in, big lettuce, right, So. 0:04:47.760 --> 0:04:50.640 Who's going to get the funding to do these research trials? 0:04:50.640 --> 0:04:53.520 And then somebody might say to you, well, there's a 0:04:53.560 --> 0:04:57.320 resource study on libitoire, but there's no research study on fiber, 0:04:57.520 --> 0:04:57.719 you know. 0:04:57.680 --> 0:04:58.159 What I mean. 0:04:58.800 --> 0:05:01.919 And that's how it kind of have shifted and fharmand 0:05:02.040 --> 0:05:05.200 knows that they're very smart. They know that in order 0:05:05.279 --> 0:05:07.359 to win the hearts and minds of scientists, they're going 0:05:07.440 --> 0:05:10.800 to have to do these big trials, and they invested 0:05:10.839 --> 0:05:11.120 in that. 0:05:11.320 --> 0:05:14.200 And that's why I truly. 0:05:13.920 --> 0:05:17.160 Believe it's because we live in this like capitalistic society, 0:05:17.240 --> 0:05:19.599 like you know, you want to make money, so they 0:05:19.680 --> 0:05:22.320 know the ways to kind of sway the science a 0:05:22.360 --> 0:05:22.760 little bit. 0:05:22.960 --> 0:05:24.240 I'm not saying that they're all bad. 0:05:24.320 --> 0:05:28.760 Obviously there's medications that are life saving, but it's really 0:05:29.240 --> 0:05:30.240 skewed the wrong way. 0:05:30.360 --> 0:05:31.360 It's a double edged sword. 0:05:31.680 --> 0:05:32.600 Yeah, I mean. 0:05:32.520 --> 0:05:37.680 There is governments funding for you know, things like diet 0:05:37.760 --> 0:05:42.599 and nutrition, but it's so so hard to do these 0:05:42.880 --> 0:05:45.160 large nutrition study you need a lot of money and 0:05:45.160 --> 0:05:47.600 a lot of resources, so's there's not enough. 0:05:48.320 --> 0:05:51.080 Well, something I've been kind of preaching about or ranting 0:05:51.120 --> 0:05:55.159 about to crisis since we started dating, is, yeah, the 0:05:56.080 --> 0:05:59.600 especially just what role food plays in our lives and 0:05:59.720 --> 0:06:02.200 the quality of food we get in America. To me, 0:06:02.279 --> 0:06:05.960 the simplest and clearest example is this, and correct me 0:06:06.000 --> 0:06:08.719 if I'm wrong, but this sort of crazy statistic that 0:06:08.839 --> 0:06:11.159 to be a doctor in America you go to school 0:06:11.200 --> 0:06:13.680 for years, but you only take like something like one 0:06:13.720 --> 0:06:14.560 hour of nutrition. 0:06:15.160 --> 0:06:15.760 Is that true? 0:06:15.760 --> 0:06:17.320 And why do you think that is? Why are our 0:06:17.320 --> 0:06:21.120 medical schools not putting more of a focus on preventative medicine. 0:06:21.440 --> 0:06:23.440 That was true in my time, and that was true 0:06:23.440 --> 0:06:25.520 for many years. That things are really changing a lot, 0:06:25.600 --> 0:06:29.000 Like I went to Cornell undergrad for nutrition and now 0:06:29.040 --> 0:06:31.520 they have a very strong program with their medical school 0:06:31.600 --> 0:06:36.440 to kind of have a nutrition presence. It's definitely changing, 0:06:36.560 --> 0:06:40.679 but it's not changing fast enough and there's not enough knowledge, 0:06:40.760 --> 0:06:44.279 I think because we thought it was two different worlds, 0:06:44.320 --> 0:06:48.279 and like when I went to nutrition undergrad there was 0:06:48.360 --> 0:06:52.279 like two paths outside that you could be a dietitian 0:06:53.240 --> 0:06:56.720 and Most of those dietitians worked in the hospital or 0:06:56.760 --> 0:07:00.599 you could work for a food company. That was pretty 0:07:00.640 --> 0:07:03.479 much the two pathways for nutrition, Like medicine was not 0:07:03.640 --> 0:07:07.440 one of the preferred pathways out of nutrition. It was 0:07:07.480 --> 0:07:11.640 like a completely separate world. And I think we're learning 0:07:11.640 --> 0:07:14.800 more and more about how food affects our bodies, Like 0:07:14.800 --> 0:07:18.160 you said, our mood, you know, fix the way we 0:07:18.480 --> 0:07:20.840 show up on a daily basis. So I think now 0:07:20.960 --> 0:07:25.160 people are connecting the two. But you're right, like it 0:07:25.240 --> 0:07:27.520 really took forever and it's still not enough. 0:07:28.240 --> 0:07:29.680 So there's a lot of fads out there. There's a 0:07:29.680 --> 0:07:33.360 lot of just kind of things that we say, and 0:07:33.400 --> 0:07:36.239 I want to start hitting some of these, and we're 0:07:36.320 --> 0:07:39.520 rapid fire through best we can. I was lucky enough 0:07:39.560 --> 0:07:42.520 to have a wonderful general practitioner back when I was 0:07:42.520 --> 0:07:44.720 living in Los Angeles, and he was really early on 0:07:44.720 --> 0:07:47.440 on gut health. Yeah, and I know you preach a 0:07:47.480 --> 0:07:52.400 lot about gut health, but what does that mean and 0:07:52.520 --> 0:07:55.160 how can we have good gut health? 0:07:56.080 --> 0:07:59.200 Okay, gut health is such a buzz you know phrase 0:07:59.280 --> 0:08:03.119 gut health. Gut health really changes the number one way 0:08:03.160 --> 0:08:06.280 we can change our gut is through diet. So nutrition 0:08:07.200 --> 0:08:11.360 is the pathway to better gut health. Now you know 0:08:11.440 --> 0:08:15.640 exercises too, So nutrition and exercise, those are the things 0:08:15.640 --> 0:08:17.680 that are going to heal your gut. And the gut 0:08:17.800 --> 0:08:21.520 is really the center of our gut brain connection. That's 0:08:21.520 --> 0:08:25.760 really the center of our bodies. It makes all the decisions. 0:08:25.800 --> 0:08:28.120 And so when you take care of the mind, just 0:08:28.160 --> 0:08:30.040 like we talk about all the time, you have to 0:08:30.040 --> 0:08:31.160 take care of the gut as well. 0:08:32.080 --> 0:08:36.000 Okay, what are the gut bombs? The gut don't what's 0:08:36.040 --> 0:08:37.080 the gut dos? 0:08:37.679 --> 0:08:38.760 You know what, doctor Shaw? 0:08:38.840 --> 0:08:40.559 I know one that you're going to say because I 0:08:40.679 --> 0:08:43.319 just saw it on your Instagram and as we were 0:08:43.360 --> 0:08:45.840 just on vacation in Mexico drinking a lot of tequila. 0:08:45.920 --> 0:08:48.360 I don't want to hear it. I'm straight. 0:08:49.120 --> 0:08:49.480 Yeah. 0:08:49.559 --> 0:08:52.520 So, you know, the data on alcohol is so strong 0:08:52.600 --> 0:08:55.840 about the fact that you know, it's not about no 0:08:56.040 --> 0:08:59.760 alcohol if you love it, prefer it, but that whole 0:08:59.840 --> 0:09:02.760 thing about how we thought having a drink or two 0:09:02.920 --> 0:09:05.559 or three every night was going to be healthy. I mean, 0:09:05.640 --> 0:09:09.280 everyone intuitively knew that it wasn't really healthy, but you 0:09:09.320 --> 0:09:10.600 couldn't put your finger on it. 0:09:11.120 --> 0:09:13.640 So now we know that it's really a lot less 0:09:13.679 --> 0:09:17.280 than we thought. That's beneficial for you. It's like two 0:09:17.280 --> 0:09:19.720 to three drinks a week. You can have them all 0:09:19.720 --> 0:09:21.120 at once, or you can have them spread out. 0:09:21.160 --> 0:09:23.400 And obviously there's times you're gonna have more and less, 0:09:23.440 --> 0:09:26.520 but on average, if that's what you do, that's kind 0:09:26.559 --> 0:09:28.440 of the sweet spot. If you love to drink, don't 0:09:28.480 --> 0:09:30.720 love to drink, just stop it all together. So it 0:09:30.760 --> 0:09:34.000 has a prop you know, alcohol obviously is dehydrating, it's 0:09:34.000 --> 0:09:35.880 a toxin for your body, so your body has to 0:09:35.920 --> 0:09:36.800 work to get. 0:09:36.800 --> 0:09:38.280 Rid of it. 0:09:38.280 --> 0:09:41.120 It also has effects on the gut bacteria that are negative, 0:09:41.320 --> 0:09:44.600 so you really do want to limit or cut that 0:09:44.679 --> 0:09:47.520 alcohol out. That's one of the gut bombs. Another gut 0:09:47.559 --> 0:09:50.960 bomb is antibiotics. Antibiotics have been overused for so many years, 0:09:51.000 --> 0:09:53.520 and you know you're going to you're in Mexico, people 0:09:53.559 --> 0:09:56.040 probably said to you, just take antibiotics with you in 0:09:56.080 --> 0:09:59.560 case like, or just take them in, take them in advance, 0:09:59.679 --> 0:10:03.640 or so much over use of antibiotics, and you know, 0:10:04.000 --> 0:10:06.720 antibiotics kill the bad bacteria, but they also kill all 0:10:06.760 --> 0:10:09.320 the other bacteria, so you're left with a sterile gut, 0:10:09.360 --> 0:10:12.760 which is not what you want. You know, we are 0:10:13.000 --> 0:10:17.040 looking for a very We want an Amazon jungle like 0:10:17.160 --> 0:10:20.800 gut with lots of species and different like growth of 0:10:20.920 --> 0:10:24.760 bacteria because they help us flourish and get nutrients from foods. 0:10:24.760 --> 0:10:28.680 If you kill them all off by consistently taking antibiotics 0:10:28.760 --> 0:10:33.439 or over using them on your skin or eating foods 0:10:33.440 --> 0:10:36.360 with antibiotics in it, you end up with kind of 0:10:36.400 --> 0:10:40.120 a barren field. You know, if you can see that 0:10:40.240 --> 0:10:44.440 visual between a barren field and a dense rainforest, that's 0:10:44.559 --> 0:10:46.400 what a lot of Americans live with. 0:10:46.520 --> 0:10:47.520 Is that barren field. 0:10:48.520 --> 0:10:52.600 We want to be in the rainforest, the Amazon. Yes, okay, 0:10:52.880 --> 0:10:58.000 So alcohol and antibiotics. Now I heard this comparison with alcohol, 0:10:58.040 --> 0:11:01.360 and please give it to me right with the information 0:11:01.920 --> 0:11:04.800 I heard on TikTok or something that if you think about, well, 0:11:04.840 --> 0:11:07.240 alcohol can clean a wound, right like in the movies, 0:11:07.280 --> 0:11:10.000 if somebody's got nothing to do, they pour vodka on 0:11:10.080 --> 0:11:13.120 their open wound. So someone said, think about what that's 0:11:13.200 --> 0:11:17.000 doing to your bacteria in your gut. It's fully killing everything. 0:11:17.040 --> 0:11:18.960 Does alcohol kill everything in your gut? 0:11:19.480 --> 0:11:20.920 I mean it's not that dramatic. 0:11:20.960 --> 0:11:24.080 It's not like a wound, right because we do process 0:11:24.120 --> 0:11:25.839 some of it as it goes through our bodies. 0:11:25.880 --> 0:11:26.960 Our bodies are really good. 0:11:26.800 --> 0:11:30.520 At detoxing alcohol, as you note, but it's at some 0:11:30.840 --> 0:11:35.040 level that is definitely true. The more alcohol you drink, 0:11:35.240 --> 0:11:38.400 the worse it is for your gut. 0:11:38.559 --> 0:11:38.800 You know. 0:11:38.920 --> 0:11:42.160 The other thing that comes with alcohol often is the 0:11:42.240 --> 0:11:46.280 other gut bomb is ultra processed foods. Ultra processed foods 0:11:46.320 --> 0:11:50.240 now are proven to lower the length of life, make 0:11:50.360 --> 0:11:54.640 your body, you know, brain and gut depressed, and kill 0:11:54.679 --> 0:11:57.200 the gut bacteria. And that's something I think we just 0:11:57.360 --> 0:12:01.640 don't talk enough about because it's almost like, you know, 0:12:02.920 --> 0:12:06.240 the backlash from diet culture is like, well, you should 0:12:06.240 --> 0:12:09.439 be able to eat anything, and you should eat everything, 0:12:09.520 --> 0:12:12.080 and you know, going through drive throughs is great, but 0:12:12.320 --> 0:12:14.760 you have to remember that this is literally killing the 0:12:14.880 --> 0:12:18.560 gun bacteria that you're so desperately trying to keep alive. 0:12:18.800 --> 0:12:19.559 Can I ask you on that. 0:12:19.679 --> 0:12:22.360 I'm gonna side step for a second, But that backlash 0:12:22.440 --> 0:12:25.600 with diet culture as a doctor, does. 0:12:25.440 --> 0:12:26.320 That worry you? 0:12:26.440 --> 0:12:28.360 Where we are now? Has there been too much of 0:12:28.400 --> 0:12:31.839 a swing the other way of every you know? I 0:12:31.920 --> 0:12:34.120 mean I love the phrase everybody is beautiful and I 0:12:34.160 --> 0:12:38.240 believe in it, but that kind of thought and rhetoric 0:12:38.360 --> 0:12:41.440 and as you said, backlash, are we going in a 0:12:41.520 --> 0:12:45.720 dangerous way of too much welcoming of everything. 0:12:46.240 --> 0:12:50.280 Well, I think ozepic and all the GLP one agonies 0:12:50.360 --> 0:12:54.280 has changed that. I think now it's like open conversation 0:12:54.480 --> 0:12:56.600 to want to lose weight and to do it for 0:12:56.640 --> 0:12:59.760 your health. Like I think this is it's helped in 0:13:00.000 --> 0:13:02.360 opening up the conversation because I think for a long 0:13:02.400 --> 0:13:05.480 time you're right, like it was like you couldn't really say, 0:13:05.920 --> 0:13:07.439 nobody could say they want to lose weight. 0:13:07.480 --> 0:13:09.480 It was like it was like a secret, right. 0:13:09.600 --> 0:13:13.920 And then now because of all these medications, it's very 0:13:13.960 --> 0:13:17.000 open in a big conversation and everyone wants to be 0:13:17.120 --> 0:13:21.400 on them. And so it's really kind of now swinging 0:13:21.480 --> 0:13:23.480 back to the middle, hopefully. 0:13:23.640 --> 0:13:25.360 And hopefully in a healthy way. 0:13:25.520 --> 0:13:29.640 We had a wonderful doctor on a recent episode and 0:13:29.679 --> 0:13:31.839 we got into all of the different weight loss drugs 0:13:31.840 --> 0:13:33.520 with him. So we wanted to ask you kind of 0:13:33.559 --> 0:13:36.319 the we definitely want to get into the losing weight 0:13:36.640 --> 0:13:39.079 without those drugs. Maybe, But before we get off the 0:13:39.120 --> 0:13:42.439 gut bomb topic, say we've all just come off the holidays. 0:13:43.000 --> 0:13:44.800 They had any great say we had. 0:13:44.679 --> 0:13:47.880 A couple of cocktails is it hopeless or is there 0:13:47.920 --> 0:13:50.520 a way to reset your gut and fix it? And 0:13:50.559 --> 0:13:52.240 how do you get that good bacteria back. 0:13:52.640 --> 0:13:57.360 Yeah, we're so plastic, like you know, plasticity in our brain, 0:13:57.520 --> 0:14:00.400 plasticity in our gut. We can change our gun in 0:14:00.440 --> 0:14:04.120 the matter of days, if not weeks, so we definitely 0:14:04.160 --> 0:14:06.840 have that power. There was a landmark study in Nature 0:14:06.880 --> 0:14:11.280 that showed that in three days of changing your diet 0:14:11.440 --> 0:14:15.600 very rapidly and very dramatically, they saw that the whole 0:14:15.640 --> 0:14:18.680 microbiome was shifting in its actial species. 0:14:18.679 --> 0:14:20.960 So we have the power. They did the study, they 0:14:20.960 --> 0:14:22.640 thought it was going to be two weeks, so they 0:14:22.640 --> 0:14:23.960 took these They put. 0:14:23.840 --> 0:14:27.120 People on a very high fat, high processed food like 0:14:27.200 --> 0:14:31.280 junk food diet, and then the next two weeks they 0:14:31.280 --> 0:14:34.800 were going to do like a really clean whole foods 0:14:35.240 --> 0:14:38.880 low sugar diet. And they found within three days of 0:14:38.960 --> 0:14:42.760 switching their diet they were already changing their whole microbiome. 0:14:42.840 --> 0:14:44.440 So there's there's a lot of hope out there. 0:14:44.840 --> 0:14:49.120 That is good, thank God, because I know a lot 0:14:49.120 --> 0:14:50.720 of people listening right now are probably in the midst 0:14:50.760 --> 0:14:53.200 of you know, dry gen is. 0:14:53.160 --> 0:14:54.720 Dry January very beneficial. 0:14:55.400 --> 0:14:59.280 Yeah, dry January is a big trend this year, and 0:14:59.360 --> 0:15:01.720 it has been over the last few years, but definitely 0:15:01.720 --> 0:15:04.000 this year even more so. And I think it's because 0:15:04.040 --> 0:15:08.960 people are finally understanding the science behind alcohol and thinking like, okay, 0:15:09.000 --> 0:15:11.480 well if I can't, let me just see, Like they're 0:15:11.520 --> 0:15:13.840 just curious, like sober curious, like let me see how 0:15:13.880 --> 0:15:17.160 it's going to feel to stop for a month and 0:15:17.400 --> 0:15:19.200 then decide what I want to do in the long term. 0:15:19.240 --> 0:15:21.360 And I think that's a really, really great first step. 0:15:21.480 --> 0:15:23.400 It's just taking a break and seeing how you feel. 0:15:35.440 --> 0:15:37.840 Doctor a couple other things that are happening in January. 0:15:38.160 --> 0:15:40.360 You know, Dana White talked about this. He went on 0:15:40.400 --> 0:15:44.320 this like severe fast like a water fast, and I 0:15:44.320 --> 0:15:47.040 think it was you know, took some nutrients as far 0:15:47.040 --> 0:15:49.640 as supplements and stuff like that, but severe. And I 0:15:49.640 --> 0:15:51.360 have some friends that are like, I'm going to do 0:15:51.440 --> 0:15:55.880 a three to seven day severe fast. Is that a thing? 0:15:56.680 --> 0:16:00.200 Yeah? So twenty four hour fast like a dinner to 0:16:00.240 --> 0:16:03.160 dinner fast is something that the Latter day Saints have 0:16:03.280 --> 0:16:06.640 done for you know, in their culture or in their religion, 0:16:07.080 --> 0:16:08.840 and they do it once a month, and the data 0:16:08.960 --> 0:16:11.760 for that is so strong, even when you control for 0:16:11.840 --> 0:16:14.440 all the other good things that they do in their lifestyle. 0:16:14.000 --> 0:16:17.480 Like community and good food and whatever. They were able 0:16:17.520 --> 0:16:21.000 to see that doing this once a month, just dinner 0:16:21.040 --> 0:16:26.040 to dinner Sunday fast was extremely beneficial for inflammation and 0:16:26.080 --> 0:16:28.840 heart health. So that's something that I. 0:16:28.760 --> 0:16:31.800 Think a lot of people can do doing longer fast. 0:16:31.920 --> 0:16:35.640 I say, doing longer fast is like running a triathlon 0:16:35.840 --> 0:16:36.920 or an ultra marathon. 0:16:37.080 --> 0:16:39.320 It's not for everyone, not everyone needs to. 0:16:39.280 --> 0:16:41.560 Do it, but it's for those people who really want 0:16:41.600 --> 0:16:44.960 to push to the limits. And that's the people. It's like, 0:16:45.280 --> 0:16:48.760 it's like asking you, like, should you run a triathlon? 0:16:49.000 --> 0:16:51.280 Like sure, like if you want to, but you don't 0:16:51.480 --> 0:16:51.920 need to. 0:16:52.680 --> 0:16:55.200 Which fast is the triathlon? Is that the twenty four 0:16:55.240 --> 0:16:55.760 hour fast? 0:16:55.920 --> 0:16:56.920 Would you go? 0:16:57.680 --> 0:16:58.600 Yeah? Three, four or five? 0:16:58.840 --> 0:17:02.400 So would you recommend to almost anybody do it one 0:17:02.520 --> 0:17:04.240 twenty four hour fast once a month? 0:17:05.160 --> 0:17:07.679 Yeah, like once a quarter, you know, try it. So 0:17:08.119 --> 0:17:10.679 the way you would work up to it, though is first. 0:17:10.960 --> 0:17:14.760 The hardest thing for people, I think is doing an 0:17:14.800 --> 0:17:19.440 overnight fast. I know it sounds so stupid, but so simple, like, oh, 0:17:19.560 --> 0:17:23.880 what do you mean stopping at seven and eating at seven, eight, nine, ten, 0:17:24.200 --> 0:17:26.760 Like that's simple, but it's really not, because we live 0:17:26.800 --> 0:17:29.960 in a world where we're eating sixteen seventeen hours a day, 0:17:30.880 --> 0:17:33.080 like your last bit of food, your last snack, your 0:17:33.119 --> 0:17:35.679 last drink. So what I tell people is like, start 0:17:35.720 --> 0:17:37.399 with extending your overnight fast. 0:17:37.440 --> 0:17:38.600 Like, if you can get. 0:17:38.400 --> 0:17:43.360 To fifteen hours, fourteen, fifteen hours pretty easily, now, that's 0:17:43.359 --> 0:17:45.639 when you know your body's probably ready for a little 0:17:45.640 --> 0:17:45.920 bit of. 0:17:45.840 --> 0:17:46.800 A longer stretch. 0:17:47.200 --> 0:17:49.920 But everyone should be able to do a twelve hour 0:17:50.680 --> 0:17:53.600 and then between twelve and fifteen. It may take some practice, 0:17:53.720 --> 0:17:56.000 and it sounds so simple, but like the first time 0:17:56.080 --> 0:17:59.119 I tried an overnight fast, it was really tough for 0:17:59.160 --> 0:18:01.639 me because I was used to having a chalk like 0:18:01.680 --> 0:18:04.280 a little bit of chocolate before bed. And you know, 0:18:04.320 --> 0:18:06.200 even that twelve to fourteen hours. 0:18:06.200 --> 0:18:09.600 As her, we are so culturally trained to have dessert 0:18:09.640 --> 0:18:12.760 at night. I realized that because it's years of upbringing 0:18:12.760 --> 0:18:14.119 of like how do you end your night? Oh? Is 0:18:14.200 --> 0:18:14.919 something sweet? 0:18:15.119 --> 0:18:15.320 Yeah? 0:18:15.359 --> 0:18:18.160 And another a friend of mine, Kelly Levec, who's also 0:18:18.200 --> 0:18:20.880 great on Instagram, Yeah, that suddenly she talks about a lot. 0:18:21.000 --> 0:18:23.240 She's like, I don't give my kids dessert every night? 0:18:23.320 --> 0:18:24.600 Why has this become the norm? 0:18:24.920 --> 0:18:28.760 Well? And Obviously, breakfast is breaking fast, that's the whole 0:18:28.760 --> 0:18:31.280 thing is in the morning. Can you also kind of 0:18:31.320 --> 0:18:35.200 get rid of maybe some misnomers whatever, what actually breaks 0:18:35.520 --> 0:18:37.680 fast in the morning. Can you get up and have 0:18:37.760 --> 0:18:41.120 coffee with no sugar? Can you have green tea with yeah, 0:18:41.160 --> 0:18:43.480 maybe a pinch of honey. But is it no more 0:18:43.480 --> 0:18:46.800 than seventy calories that activates the end zomes in your stomach? 0:18:47.240 --> 0:18:47.480 Yeah? 0:18:47.480 --> 0:18:50.040 Absolutely, so you can you really want to stay away 0:18:50.040 --> 0:18:54.600 from anything sweet like sugar, honey or sweeteners. You can 0:18:54.640 --> 0:18:56.480 have black coffee with the sposh of milk up to 0:18:56.520 --> 0:18:58.879 about I would say forty five calories is what we 0:18:59.040 --> 0:19:02.600 usually say. And you can keep your fast going. So 0:19:02.680 --> 0:19:05.520 if you wake up you know you started, you stopped 0:19:05.520 --> 0:19:08.720 eating dinner at seven, and you wake up at six 0:19:08.800 --> 0:19:11.280 am and you want to push it till eight nine, 0:19:11.359 --> 0:19:14.119 you know, whatever it is, then you can do that. 0:19:14.280 --> 0:19:16.600 And I am like a huge believer in breakfast. So 0:19:16.600 --> 0:19:20.280 people always think like, oh, fasting means skipping breakfast. Actually, 0:19:20.359 --> 0:19:23.520 the data over and over and over shows that eating 0:19:23.520 --> 0:19:26.720 a breakfast is really healthy for your body, and you 0:19:26.760 --> 0:19:29.600 don't necessarily need to skip it to be fasting. 0:19:29.680 --> 0:19:31.880 It is funny. It was like breakfast had the best 0:19:32.200 --> 0:19:35.440 pr campaign for a while. It's like it's the most important. Yes, say, 0:19:35.640 --> 0:19:37.720 then all of a sudden, there was such an anti 0:19:37.800 --> 0:19:38.680 breakfast Yes. 0:19:38.800 --> 0:19:40.760 Well, no, this is exactly what I wanted to ask 0:19:40.800 --> 0:19:43.879 you about. I don't understand the difference of because for 0:19:43.920 --> 0:19:46.600 a long time I was just, I think, kind of 0:19:46.600 --> 0:19:48.840 a natural faster, like I didn't eat breakfast and I 0:19:48.840 --> 0:19:50.480 would usually eat a light. 0:19:50.359 --> 0:19:51.840 Lunch as my first meal of the day. 0:19:51.920 --> 0:19:54.560 Yeah, but then I had all of these nutritionists and 0:19:54.600 --> 0:19:57.560 trainers telling me, you got to eat something for breakfast. 0:19:57.600 --> 0:20:00.719 But what do you mean breakfast isn't breaking the fast? 0:20:00.920 --> 0:20:01.800 This is confusing me. 0:20:02.000 --> 0:20:06.080 Okay, So what I'm saying is that you can fast 0:20:06.880 --> 0:20:10.200 and still have breakfast, meaning that, for example, if you're 0:20:10.280 --> 0:20:15.639 someone who stops eating like six PM or seven p 0:20:15.920 --> 0:20:18.080 like I prefer that you have an early dinner. 0:20:18.480 --> 0:20:20.359 Realistically, let's say eight o'clock. 0:20:20.480 --> 0:20:21.240 Yeah, eight o'clock. 0:20:21.320 --> 0:20:23.800 Yeah, people have kids and they're trying to get kids 0:20:23.840 --> 0:20:24.440 down and all that. 0:20:24.720 --> 0:20:28.800 Absolutely, So eight pm to eight am is a twelve 0:20:28.800 --> 0:20:34.800 hour fast. Pm to ten am is a fourteen hour fast. 0:20:34.800 --> 0:20:37.840 And that's great, especially if you're someone who gets up 0:20:37.880 --> 0:20:40.720 in the morning. Wants to work out, and you have 0:20:40.800 --> 0:20:42.679 your first meal after you work out. So what I 0:20:42.720 --> 0:20:44.880 mean to say is that you don't need to absolutely 0:20:44.880 --> 0:20:47.840 skip breakfast to be considered fasting. In fact, I prefer 0:20:47.960 --> 0:20:50.800 that you move up dinner and have a really nice 0:20:51.160 --> 0:20:55.600 time in the evening without food. That's harder, but it's 0:20:55.680 --> 0:20:58.480 just much more beneficial if you're someone who's trying to 0:20:58.560 --> 0:21:01.160 balance your blood sugar, trying to some belly fat, trying 0:21:01.200 --> 0:21:04.359 to activate your gut health, Like, try moving up that 0:21:04.440 --> 0:21:05.080 dinner time. 0:21:05.480 --> 0:21:06.760 That's going to do a lot more. 0:21:07.119 --> 0:21:09.600 And doctor, how important is it what you are breaking 0:21:09.720 --> 0:21:13.440 fast with is protein as opposed to cars? 0:21:13.480 --> 0:21:16.439 Correct? Yeah, So I usually say for fasting is like 0:21:16.440 --> 0:21:18.800 the three apps. Okay, so you do. 0:21:18.960 --> 0:21:22.840 Your fast overnight circadian style. I say circadian style because 0:21:22.880 --> 0:21:27.560 we live on the sun rhythm, and so trying to 0:21:27.640 --> 0:21:29.800 time it so that you're not eating a lot after 0:21:30.160 --> 0:21:36.560 sundown and eating short you know, not too much late 0:21:36.600 --> 0:21:39.200 at night that's the goal, and then having most of 0:21:39.240 --> 0:21:41.760 your meals during the daylight hours is like that's kind 0:21:41.800 --> 0:21:45.200 of that circadian rhythm. So fasting three apps are a 0:21:45.240 --> 0:21:50.239 fasting fitness and then fiber protein food. So like you 0:21:50.280 --> 0:21:53.359 want to have your overnight fast, then you want to 0:21:53.400 --> 0:21:56.160 do something like get sunlight, get go for a walk, 0:21:56.280 --> 0:21:59.560 some little bit of fitness, and then you break your 0:21:59.600 --> 0:22:02.960 fast with high protein, high fiber, and fermented food. 0:22:03.840 --> 0:22:04.159 Gotcha. 0:22:04.760 --> 0:22:07.200 Wow, Okay the three f's I'm going to say afy 0:22:07.280 --> 0:22:07.639 out of that. 0:22:08.000 --> 0:22:08.960 Yeah. 0:22:09.320 --> 0:22:12.080 Can you talk though, because we have a really heavily 0:22:12.200 --> 0:22:16.480 female audience and I've gotten really into the fasting research 0:22:16.480 --> 0:22:18.600 over the last couple of years. But one thing I'm 0:22:18.600 --> 0:22:23.040 still super confused on is hormones and fasting and what 0:22:23.119 --> 0:22:25.960 works for women because I've seen like, yes, don't fast 0:22:26.040 --> 0:22:28.320 during your period or you know, menopause is going to 0:22:28.400 --> 0:22:30.760 change that, and women seem to have to deal with 0:22:30.800 --> 0:22:31.880 so many more factors. 0:22:31.960 --> 0:22:34.240 When I went add on, is there a different length 0:22:34.280 --> 0:22:37.359 of time for women as. 0:22:37.160 --> 0:22:41.520 Yeah, so absolutely so menopause is I would equate it 0:22:41.600 --> 0:22:45.240 kind of like the week before your period. Menopause and 0:22:45.320 --> 0:22:50.080 perimenopause symptoms feel like PMS basically the week before your period. 0:22:50.320 --> 0:22:53.840 Often feel cranky, you feel tired, you feel bloated, You're 0:22:53.880 --> 0:22:57.840 getting some water weight, and you just can't withstand the 0:22:57.920 --> 0:23:01.520 stress both physical and ment to that. You did, you know, 0:23:01.640 --> 0:23:04.560 the rest of the month so I know, for me 0:23:04.840 --> 0:23:08.520 that week before my period, I'm not training as hard. 0:23:08.640 --> 0:23:11.120 I'm not going to be stressing my body as much. 0:23:11.160 --> 0:23:13.119 I'm not going to do as much fasting. I'm not 0:23:13.160 --> 0:23:16.280 going to do as much stressful activities at work. I'm 0:23:16.320 --> 0:23:19.240 going to try to listen to my body and be 0:23:19.400 --> 0:23:23.160 a little more cognizant about needing a little more rest. 0:23:23.280 --> 0:23:28.920 And that's something that happens more magnified during menopause, that transition, 0:23:29.160 --> 0:23:31.800 because you're kind of going through that hormone fluctuation like 0:23:32.000 --> 0:23:36.040 you were going through with PMS, and so doing shorter 0:23:36.359 --> 0:23:39.520 and easier fast is the way to go. Meaning that 0:23:39.640 --> 0:23:43.000 doesn't mean you can't fast. It doesn't mean you shouldn't fast. 0:23:43.040 --> 0:23:44.760 It just means that you don't want to, for the 0:23:44.800 --> 0:23:48.520 first time do a twenty four hour fast that week 0:23:48.560 --> 0:23:52.040 before your period or when you're in the throes of menopause. 0:23:52.320 --> 0:23:55.320 Got it? Okay? Did you write all that down? 0:23:55.400 --> 0:23:55.640 Maybes? 0:23:58.400 --> 0:24:00.760 I have so many I want to dive into. 0:24:00.960 --> 0:24:03.000 Well, the second that you tell somebody you're having an 0:24:03.000 --> 0:24:05.800 incredible doctor on their podcast, they give you all their questions. 0:24:05.880 --> 0:24:09.320 So I also have a list of questions from my sister, 0:24:09.480 --> 0:24:10.480 my friends. 0:24:10.160 --> 0:24:12.919 My mom, I just have like this list. Okay, but 0:24:12.960 --> 0:24:13.640 you do too, baby. 0:24:13.680 --> 0:24:17.040 You know, let's get into something that we brought up 0:24:17.160 --> 0:24:19.600 and again was just from our most recent podcast. But 0:24:20.000 --> 0:24:22.040 ozempig and all the weight loss drugs. 0:24:21.760 --> 0:24:22.920 Yeah, i' minjaro o. 0:24:23.000 --> 0:24:26.880 Zimpig, Yeah, doctor shot. How do you feel about them? 0:24:27.200 --> 0:24:31.399 What can they do to stay super fit without submitting 0:24:31.480 --> 0:24:34.400 to going on these prescription drugs? 0:24:34.800 --> 0:24:37.520 You know, just like everything, I think we're kind of 0:24:38.119 --> 0:24:40.560 uh for telling a little bit of the future. 0:24:40.600 --> 0:24:42.320 I think that whenever you have. 0:24:42.480 --> 0:24:45.879 A lot of interest and a lot of excitement and 0:24:46.000 --> 0:24:49.040 lots of people doing something, it's almost. 0:24:48.800 --> 0:24:50.240 Setting itself up. 0:24:50.200 --> 0:24:53.920 For some kind of disappointment after right, Like anything you've 0:24:53.920 --> 0:24:57.639 ever seen that we've had that everybody was crazy about 0:24:57.680 --> 0:25:02.000 in terms of diet or food or it kind of 0:25:02.280 --> 0:25:05.479 becomes really really hot and then something happens and then 0:25:05.520 --> 0:25:07.959 it's not as hot anymore. I mean, I can't predict 0:25:07.960 --> 0:25:10.200 the future per se, but I do think that there's 0:25:10.240 --> 0:25:12.639 going to be something. We don't have enough data. We 0:25:12.680 --> 0:25:15.840 don't have the trials that came out. They they're not 0:25:16.040 --> 0:25:20.320 looking at the amount of people that are taking it 0:25:20.400 --> 0:25:23.159 and the breath of people that are taking it, so 0:25:23.200 --> 0:25:25.040 we're going to see a lot. We're going to learn 0:25:25.080 --> 0:25:28.040 a lot over the next ten years about what's happening 0:25:28.040 --> 0:25:30.840 and the side effects and the things to watch out for. 0:25:31.000 --> 0:25:36.199 So I think I don't think that it's going to 0:25:36.200 --> 0:25:38.719 be as crazy. I think things are going to settle 0:25:38.760 --> 0:25:42.360 down in terms of the regular person trying to use 0:25:42.400 --> 0:25:44.840 these medications because they're going to see the other flip 0:25:44.920 --> 0:25:47.919 side of it, which the you know, we've seen some 0:25:48.040 --> 0:25:49.239 of the flip side of it, but I think we're 0:25:49.280 --> 0:25:51.880 going to see it in big, big numbers as more 0:25:51.880 --> 0:25:54.040 and more people, you know, go on it and go. 0:25:54.040 --> 0:25:54.520 Off of it. 0:25:54.880 --> 0:25:56.639 Well, I don't want anything negative to happen, but you 0:25:56.640 --> 0:25:57.760 are giving me hope. 0:25:57.520 --> 0:26:00.479 It's you know, too good to be each that's true, 0:26:00.720 --> 0:26:04.560 you know, it probably is. There's always a reciprocal balance. 0:26:04.560 --> 0:26:06.800 So there's always something that comes along with any drug 0:26:06.840 --> 0:26:07.200 you take. 0:26:08.000 --> 0:26:10.400 Exactly, there's probably going to be something that comes out 0:26:10.400 --> 0:26:15.000 aside effect or kind of interaction or something that is 0:26:15.040 --> 0:26:17.240 going to be scary enough that the people that don't 0:26:17.240 --> 0:26:19.280 really need it are going to be scared off, and 0:26:19.359 --> 0:26:21.520 so then the people who really do need it, the 0:26:21.520 --> 0:26:26.439 people who actually are you know, very very sick and 0:26:26.640 --> 0:26:29.800 have tried everything else and are morbidly obese. You know, 0:26:30.119 --> 0:26:33.080 it's crazy to think, but we are at like forty 0:26:33.160 --> 0:26:36.399 percent obesity and probably approaching fifty percent and not to 0:26:36.920 --> 0:26:40.720 many years. So there's a lot of people who maybe 0:26:40.800 --> 0:26:45.280 grew into like you're born into a family of you know, 0:26:45.520 --> 0:26:49.200 and your habits and your hormones and your gut are 0:26:49.320 --> 0:26:52.639 just programmed in a different way. And so I do 0:26:52.680 --> 0:26:54.840 think that those people are the ones who are going 0:26:54.880 --> 0:26:57.680 to actually really benefit from these in the long term. 0:26:57.760 --> 0:26:59.520 I think the rest of the people who are just 0:26:59.640 --> 0:27:03.800 doing it for you know, aesthetic purposes, I think there's 0:27:03.880 --> 0:27:06.520 gonna be something that's going to deter them. But like 0:27:06.560 --> 0:27:09.960 you said, you know, it's like any fad, there's gonna 0:27:10.000 --> 0:27:12.480 be there's gonna be something, and it's not going to 0:27:12.520 --> 0:27:14.320 be a fad anymore. At least that's my opinion. 0:27:14.400 --> 0:27:16.399 And this was a submission from a friend of mine. 0:27:17.320 --> 0:27:19.240 She had tried some of these weight loss drugs, and 0:27:19.240 --> 0:27:23.240 she said what struck her was how much it like 0:27:23.359 --> 0:27:26.200 numbs those cravings. She's like, you don't, It's like you're 0:27:26.240 --> 0:27:28.119 not reaching for the alcohol anymore. 0:27:28.240 --> 0:27:30.919 You're not, you know, like, what can you do? 0:27:30.960 --> 0:27:34.239 You have any advice then on how to deal with 0:27:34.320 --> 0:27:38.240 cravings without being on those drugs, because it blows my mind. 0:27:38.280 --> 0:27:40.159 How even for me, like we just said, at the 0:27:40.240 --> 0:27:41.440 end of the night, I'll be like, oh, I want 0:27:41.440 --> 0:27:43.679 a little piece of chocolate, or sometimes I think, oh, 0:27:43.720 --> 0:27:45.440 I just really want a glass of wine. 0:27:45.480 --> 0:27:46.760 How do you fight cravings? 0:27:47.880 --> 0:27:52.240 That's a great question. So GLP one, what these medications 0:27:52.280 --> 0:27:58.359 all help release is actually something that's natural in our 0:27:58.440 --> 0:28:02.480 bodies that we can release. So eating more protein, eating 0:28:02.480 --> 0:28:06.400 more fiber, eating more probiotic foods like these are dietary 0:28:06.440 --> 0:28:09.800 strategies to actually naturally produce GLP one and the other 0:28:11.040 --> 0:28:15.680 the other like leptin and other things that make you 0:28:15.720 --> 0:28:19.080 feel full. That's what we want to concentrate on, is 0:28:19.119 --> 0:28:22.600 like how do we get more of that natural secretion, 0:28:22.760 --> 0:28:26.399 so you know, getting enough sleep, eating enough fiber, eating 0:28:26.440 --> 0:28:30.280 more protein, getting steps every day like these are always 0:28:31.520 --> 0:28:34.480 that we can actually naturally feel less. 0:28:34.760 --> 0:28:42.080 Ratings, love it secretions, Yes, yeah, no, that really is 0:28:42.080 --> 0:28:44.400 helpful and again it gives me hope. And if people 0:28:44.440 --> 0:28:47.400 don't follow you, please again she's at fasting MD. One 0:28:47.400 --> 0:28:48.680 thing I love about you too is that you make 0:28:48.680 --> 0:28:50.800 your videos really fun, like with your daughter. She helps 0:28:50.840 --> 0:28:53.840 you film and you guys are super cute together. Are 0:28:53.920 --> 0:28:58.520 there concerns or things that you find yourself really talking 0:28:58.560 --> 0:29:01.040 to her about as a mom about all this stuff? 0:29:01.080 --> 0:29:02.640 Like, what's one thing you feel like you see in. 0:29:02.640 --> 0:29:05.320 The younger generation that you really want to instill Because 0:29:05.400 --> 0:29:06.600 we have a teenage daughter too. 0:29:07.600 --> 0:29:11.040 No, so it's so hard to be a teen these days. 0:29:11.520 --> 0:29:15.520 We've seen like even beyond I mean, everybody's blaming it 0:29:15.560 --> 0:29:20.560 on social media, but the pressure for them, the rates 0:29:20.600 --> 0:29:23.040 of depression and anxiety are just like at levels that 0:29:23.080 --> 0:29:25.200 we've never seen before, and we don't really know what 0:29:25.320 --> 0:29:27.600 it is, and so it has to be someone has 0:29:27.640 --> 0:29:31.360 to be social media because they're seeing other people. They're 0:29:31.400 --> 0:29:35.960 seeing people, you know, looking altered versions of themselves, skinnyer, beautiful, 0:29:36.280 --> 0:29:38.080 whatever it is. I think we have a lot of 0:29:38.080 --> 0:29:42.040 conversations around that, like what's real, what's not? What is normal, 0:29:42.680 --> 0:29:46.840 what's not it's I think it can be very skewed 0:29:46.960 --> 0:29:51.160 when you're on TikTok of what's a normal girl and 0:29:51.800 --> 0:29:54.080 what's normal beauty and what's normal. 0:29:54.000 --> 0:29:55.000 Daughters and ai. 0:29:55.120 --> 0:29:56.920 I mean we all used to just deal with a 0:29:56.920 --> 0:30:00.720 photoshopped photo in Cosmopolitan magazine. Now it's constantly in the 0:30:00.720 --> 0:30:03.960 palm of their hands every day, and you literally can't 0:30:03.960 --> 0:30:06.360 tell what is a full AI creation. 0:30:07.240 --> 0:30:09.120 Yeah, so we talk about that all the time, about 0:30:09.200 --> 0:30:12.960 you know, what's real, what's healthy, what's not, because I 0:30:13.000 --> 0:30:17.880 think differentiating that for them is so important. I really 0:30:17.960 --> 0:30:20.280 don't think that the answer is just don't let them 0:30:20.360 --> 0:30:22.560 use social media, Like, of course when they're young, you 0:30:22.560 --> 0:30:25.240 can do that, but at some level this is part 0:30:25.280 --> 0:30:29.040 of their life, so it's really just helping them navigate it. 0:30:29.160 --> 0:30:31.320 You got to have that open dialogue. I mean, yeah, 0:30:31.560 --> 0:30:33.400 it really is. And now it's for all the parents 0:30:33.400 --> 0:30:35.480 listening out there and Laura and idea of it too. 0:30:35.760 --> 0:30:37.440 It's unbelievably tough. 0:30:38.280 --> 0:30:38.480 Yeah. 0:30:38.480 --> 0:30:40.800 And by the way, conversely, I wouldn't want to be 0:30:40.840 --> 0:30:43.040 a kid right now and trying to live their life. 0:30:43.200 --> 0:30:44.920 I mean, it's incredibly difficult. 0:30:45.200 --> 0:30:47.640 But I think it's interesting. You say you can't keep 0:30:47.640 --> 0:30:49.480 them off social media. Do you just feel like that's 0:30:49.520 --> 0:30:52.240 not a realistic expectation, like it's out there? 0:30:53.320 --> 0:30:54.440 Well, I think you can. 0:30:55.040 --> 0:30:57.280 You can limit it, like, yeah, for example, my daughter 0:30:57.320 --> 0:30:59.400 goes to a school where they put their phones in 0:30:59.440 --> 0:31:01.480 a lock box at the beginning of the day and 0:31:01.520 --> 0:31:03.280 then they get it back at the end of the day. 0:31:03.320 --> 0:31:05.880 And I love that because I think, you know, then 0:31:05.960 --> 0:31:07.800 I don't feel so bad if she has an hour 0:31:07.840 --> 0:31:10.600 of social media or TV time later in the day, 0:31:10.760 --> 0:31:13.480 because I know that she's gotten a good education, she 0:31:13.520 --> 0:31:16.120 had interactions with her friends. And then she also does 0:31:16.240 --> 0:31:18.520 dance like my daughter does dance, and so ad dance 0:31:18.600 --> 0:31:20.040 are not allowed to have their phone, so she has 0:31:20.080 --> 0:31:23.040 plenty of activities where phone is not allowed. And I 0:31:23.120 --> 0:31:28.200 think that's a great strategy for kind of balancing it 0:31:28.240 --> 0:31:32.080 all because I think having no social media is really 0:31:32.160 --> 0:31:34.960 really difficult, like my son. I have a son, and 0:31:35.480 --> 0:31:39.080 he tends to have no problem shutting it off. I 0:31:39.120 --> 0:31:43.160 think it's a personality. It's also really ingrained in the 0:31:43.200 --> 0:31:45.520 social culture for girls, so I think it's a it's 0:31:45.640 --> 0:31:58.920 a little bit more difficult with them. 0:31:59.000 --> 0:32:02.080 Okay, we can't keep you all day, but a couple 0:32:02.160 --> 0:32:05.719 more buzzworthy fads I want to deal with because I 0:32:05.760 --> 0:32:08.240 was actually talking about you this morning with a good 0:32:08.240 --> 0:32:12.640 friend of mine about saunas. It is such a big 0:32:12.680 --> 0:32:16.800 thing right now. People are buying saunas. There's the Red 0:32:16.880 --> 0:32:21.719 Light saunas, there's salt saunas, there's wet, there's dry. Is 0:32:21.760 --> 0:32:24.680 this a thing? And if so, which one? Why? 0:32:25.280 --> 0:32:27.640 I think what Chris is asking doctor Shaw's does he 0:32:27.800 --> 0:32:30.520 have your green light to put a sauna in in 0:32:30.600 --> 0:32:32.400 our home. I was trying to get him a cold 0:32:32.400 --> 0:32:35.040 plunge also for Christmas, but I couldn't figure out the lists. 0:32:35.120 --> 0:32:37.880 Truth be told. I love I was in a salt sna. 0:32:37.920 --> 0:32:41.520 I love a dry salt sauna. And you know again, 0:32:41.560 --> 0:32:43.320 I follow a lot of people that you know, believe 0:32:43.360 --> 0:32:46.360 in the exhaustion of the body and the stress of 0:32:46.400 --> 0:32:48.200 the body, and that's what the cold plunge is about. 0:32:48.240 --> 0:32:51.719 It's the immediate stress and and kind of sending your 0:32:51.720 --> 0:32:54.280 body to certain extremes in a safe way. 0:32:55.280 --> 0:32:55.520 Yeah. 0:32:55.600 --> 0:33:01.800 So sauna data is super strong, but the data, a 0:33:01.840 --> 0:33:04.360 lot of the data is out of Finland. The Finish 0:33:04.600 --> 0:33:09.479 sauna data is the strongest and largest databases because in 0:33:09.520 --> 0:33:11.400 Finland everybody does the sauna. 0:33:11.480 --> 0:33:14.920 It is like a way of life. The control group, 0:33:15.160 --> 0:33:16.080 like the group. 0:33:15.800 --> 0:33:21.880 That they is once a week and the intervention group 0:33:21.960 --> 0:33:23.840 was like four to seven times a week. I mean 0:33:23.920 --> 0:33:28.040 that's like a lot, right, So we have lots of 0:33:28.040 --> 0:33:31.960 good data from their culture. And so when people ask me, 0:33:32.000 --> 0:33:34.320 like what top is SNA. I always tell them the 0:33:34.360 --> 0:33:38.040 most data we have is from the Finish communities and 0:33:38.040 --> 0:33:41.040 they're all using that traditional dry sauna at one hundred 0:33:41.080 --> 0:33:44.360 and sixty seven degrees fahrenheit. So if you're following, you know, 0:33:44.400 --> 0:33:46.920 you want to follow it to the tea. That's what 0:33:46.960 --> 0:33:50.320 I would do. Now, heat shock proteins can be produced 0:33:50.320 --> 0:33:53.400 with hot yoga, with steam room, with hot bath. There's 0:33:53.400 --> 0:33:56.440 some data on Japanese hot baths at one hundred or 0:33:56.480 --> 0:34:00.280 one hundred and three degrees fahrenheit that actually can also 0:34:00.320 --> 0:34:03.960 produce heat shop proteins. So heat shop protein is the magic. 0:34:04.040 --> 0:34:07.320 It's not necessarily don't necessarily need to be in a 0:34:07.440 --> 0:34:11.040 particular type of sauna. But the most data we have 0:34:11.200 --> 0:34:13.560 is a dry sauna. And then of course you can 0:34:13.600 --> 0:34:16.360 probably extrapolate that to red light sna. You can probably 0:34:16.360 --> 0:34:20.320 extrapolate that to any kind of heat related stress, because 0:34:20.560 --> 0:34:22.719 as soon as you raise your core body temperature and 0:34:22.760 --> 0:34:25.080 those heat shop proteins are released, you start to get 0:34:25.080 --> 0:34:25.800 those benefits. 0:34:25.880 --> 0:34:27.799 Yeah, we were up we I shot a show up 0:34:27.800 --> 0:34:30.440 in the laplands, essentially the North Pole, and you know 0:34:30.480 --> 0:34:32.160 they're doing it because you know the sun would come 0:34:32.239 --> 0:34:33.920 up at like ten thirty or eleven o'clock if it 0:34:33.960 --> 0:34:35.160 came up at all, and it would go down at 0:34:35.200 --> 0:34:38.040 two in the afternoon and it's dark, and so you know, 0:34:38.080 --> 0:34:40.480 they need that light and they get that vitamin D 0:34:40.600 --> 0:34:43.080 that way. And yeah, you know, obviously we don't need 0:34:43.080 --> 0:34:46.839 that as much in America, but still the idea of 0:34:46.920 --> 0:34:48.160 it works. 0:34:48.840 --> 0:34:49.120 Now. 0:34:49.680 --> 0:34:53.120 Sauna and the cold plunge. Everyone talks about the cold 0:34:53.120 --> 0:34:53.680 plunge people. 0:34:53.680 --> 0:34:56.240 You're going to call this segment like truth behind the trends. 0:34:56.320 --> 0:34:58.920 I see everybody on social media with a cold plunge. 0:34:58.960 --> 0:35:01.520 Do you need to have one your home? How beneficial 0:35:01.560 --> 0:35:02.040 is it really? 0:35:03.040 --> 0:35:03.279 Yeah? 0:35:03.520 --> 0:35:06.680 I think it's two different things. So cold plunge really 0:35:06.719 --> 0:35:09.359 helps with inflammation. So if you're someone who is an 0:35:09.719 --> 0:35:13.320 you're an athlete, you need to recover from an injury, 0:35:13.360 --> 0:35:16.080 you have a lot of inflammation. That is definitely a 0:35:16.080 --> 0:35:19.879 great thing to have. I think that you don't necessarily 0:35:19.960 --> 0:35:23.279 need to have a cold plunge pool. You know, you 0:35:23.320 --> 0:35:26.480 could do ice bath, which is the old school way. 0:35:26.600 --> 0:35:28.120 You know, when people would come back. 0:35:27.960 --> 0:35:30.360 From a game or be really sorees like sit in 0:35:30.360 --> 0:35:32.560 the ice bath, or you could just do a very 0:35:32.600 --> 0:35:33.320 cold shower. 0:35:33.360 --> 0:35:38.520 I think the concept is just to be cold. Women 0:35:38.600 --> 0:35:40.840 sometimes don't need to be as cold, need to be 0:35:41.400 --> 0:35:44.720 in as cold water to lower their core body temperature. 0:35:44.719 --> 0:35:48.680 So a very cold shower could be good. But the 0:35:48.800 --> 0:35:51.640 sauna is a different thing. It's heat shot proteins, which 0:35:51.719 --> 0:35:54.440 are like cardiovascular fitness. So if you think about it, 0:35:54.600 --> 0:35:57.520 heat shot proteins are like, if you went on a run, 0:35:58.360 --> 0:36:00.920 you would produce heat shop proteins, right, and so what 0:36:01.000 --> 0:36:03.240 if you went on a run and you sat in asana, 0:36:03.440 --> 0:36:07.279 you would get double or presumably a lot more heat 0:36:07.280 --> 0:36:10.520 shock proteins. And so it's mimicking exercise. 0:36:10.000 --> 0:36:11.520 For you in so many ways. 0:36:11.680 --> 0:36:15.080 For so the same cardiovascular mood, the brain, all those 0:36:15.120 --> 0:36:18.600 benefits come and growth hormone, which I think is like 0:36:18.920 --> 0:36:20.680 that was the deal breaker for me. I was like 0:36:20.719 --> 0:36:22.960 growth hormone, Give me growth hormone. I'm going to do 0:36:23.000 --> 0:36:23.440 the sauna. 0:36:23.520 --> 0:36:25.279 Yeah, the ten to twenty minutes seems to be the 0:36:25.320 --> 0:36:29.400 conventional wisdom on those, depending on the temperature of it. 0:36:29.520 --> 0:36:31.239 Is funny because I mean this is a constant debate 0:36:31.320 --> 0:36:33.879 of you know, because guys are idiots. You know, we're 0:36:33.880 --> 0:36:36.040 not smart animals, as you know doctor. So it's like 0:36:36.320 --> 0:36:38.320 I could sit in the ice bath for thirty minutes, 0:36:38.360 --> 0:36:41.480 it's like you're past the point of diminishing returns here. 0:36:41.920 --> 0:36:44.439 Is is it that three minute kind of golden rule 0:36:44.480 --> 0:36:47.680 it's done its job? Or is there benefits to staying 0:36:47.680 --> 0:36:49.439 in there for five minutes? Yeah? 0:36:49.560 --> 0:36:52.400 I mean three to five minutes would be at the 0:36:53.719 --> 0:36:54.719 time that you don't need. 0:36:54.640 --> 0:36:55.279 To go past that. 0:36:55.480 --> 0:36:57.000 Well, you know, guys, it's like, well if one M 0:36:57.000 --> 0:36:59.200 and M is good, I'm gonna eat forty or if my. 0:36:59.160 --> 0:37:00.120 Frind can do it and. 0:37:01.640 --> 0:37:04.120 Ye yeah, like look how strong I am. 0:37:04.200 --> 0:37:06.360 But is the idea of when you immerse it's the 0:37:06.520 --> 0:37:08.680 it's the shock and it's the it's what it releases 0:37:08.719 --> 0:37:10.080 in your body pretty much immediately. 0:37:10.440 --> 0:37:11.480 Yes, And that's. 0:37:11.360 --> 0:37:13.560 Why you were not supposed to do it after an 0:37:13.560 --> 0:37:16.560 intense training session if you're someone who's trying to grow muscle. 0:37:16.280 --> 0:37:18.160 Because you want that inflammation. 0:37:18.480 --> 0:37:21.840 So like when you people do it wrong, they think, Okay, 0:37:21.960 --> 0:37:24.160 I'm working out really hard and then I should just 0:37:24.200 --> 0:37:26.560 go immediately to the cold plunch. No, you don't want that, 0:37:26.640 --> 0:37:30.480 because when you're working out really hard, those inflammatory side 0:37:30.480 --> 0:37:32.080 of kinds and all the things that are happening in 0:37:32.120 --> 0:37:34.439 your body are sending signals for muscle growth. 0:37:34.719 --> 0:37:36.120 They're going to be dampened when. 0:37:36.040 --> 0:37:38.359 You go in that pocust right now, you've been doing 0:37:38.400 --> 0:37:39.200 it wrong. 0:37:39.880 --> 0:37:42.040 Oh just blew my mind. 0:37:42.160 --> 0:37:45.719 Oh no, wait an hour go first. 0:37:45.560 --> 0:37:48.760 Okay, go or go cold plunch first. 0:37:49.080 --> 0:37:49.920 Yeah. 0:37:50.080 --> 0:37:50.640 Interesting. 0:37:51.239 --> 0:37:53.759 If you're trying to build muscle, it's not like you're 0:37:53.800 --> 0:37:55.320 going to diminish all your returns. 0:37:55.360 --> 0:37:57.560 But you're really think about it. You want to make 0:37:57.600 --> 0:37:58.480 side of kinds. 0:37:58.480 --> 0:38:02.839 You want those signals, those injury muscle injury signals, you know, 0:38:03.040 --> 0:38:05.760 to be sent to say, hey, I need to build 0:38:05.800 --> 0:38:08.640 more muscle because we just work this out. All of 0:38:08.680 --> 0:38:12.120 that's dampened when you go waiting. 0:38:12.160 --> 0:38:14.120 What about an hour? You said, yeah, bad, an hour. 0:38:14.440 --> 0:38:17.160 Wow, he's the brain exploding emoji right now. 0:38:17.360 --> 0:38:21.040 Oh no, this is why she's on the show. I know. 0:38:21.120 --> 0:38:23.440 It's like a lot of people are doing it the 0:38:23.480 --> 0:38:25.960 wrong way because you don't feel like going in it 0:38:26.000 --> 0:38:26.560 in the beginning. 0:38:26.600 --> 0:38:28.160 Well, the idea is, yeah, you've you've kind of torn 0:38:28.200 --> 0:38:30.319 your muscles, which is what you do essentially when you're 0:38:30.360 --> 0:38:32.920 working out or lifting or running or whatever. And you're like, 0:38:33.160 --> 0:38:35.440 the thought is, well, I'm going to stop that inflammation. 0:38:36.200 --> 0:38:37.839 But some of that inflammation is good. 0:38:38.080 --> 0:38:40.480 Yes, inflation in that situation. 0:38:41.040 --> 0:38:43.280 So if you're someone who's trying to recover from injury, 0:38:43.320 --> 0:38:45.640 you go right away. But if you're someone who's trying 0:38:45.680 --> 0:38:47.920 to grow your muscles, you kind of want to sit 0:38:47.960 --> 0:38:49.239 in that inflammation a little bit. 0:38:49.280 --> 0:38:51.239 So it's start off with that shock and start off 0:38:51.239 --> 0:38:53.080 with being uncomfortable, and then go work out. 0:38:53.120 --> 0:38:56.920 Okay, really dumb, but basic question because I'm building muscle 0:38:57.000 --> 0:38:59.760 is something I'm trying to work on now. Yeah, should 0:38:59.760 --> 0:39:03.800 you protein before or after your workout? I heard somebody 0:39:03.800 --> 0:39:06.600 say the other day, never do a fasted workout, but 0:39:06.680 --> 0:39:08.680 you mentioned earlier you might not eat till after. 0:39:09.360 --> 0:39:12.200 Yeah, that's I don't know if you've ever seen like 0:39:12.200 --> 0:39:14.520 if people have protein shakes, like as they're walking out 0:39:14.520 --> 0:39:18.040 of the class, and there's this whole theory that you 0:39:18.080 --> 0:39:20.560 needed to have protein right away, and so now we 0:39:20.680 --> 0:39:23.920 realize you don't you have to have you know, you. 0:39:23.880 --> 0:39:26.320 Want to have it between within one to two hours 0:39:26.360 --> 0:39:28.680 of your workout, so before or after. It can be 0:39:28.840 --> 0:39:31.400 used at any time. I'd like to do it after. 0:39:31.239 --> 0:39:34.440 Because I feel like when your glucos stores are low 0:39:34.640 --> 0:39:39.319 and you start, you replace your food to best chance 0:39:39.360 --> 0:39:40.520 absorb all that protein. 0:39:40.800 --> 0:39:42.560 All right, doctor Seaw, I think you might blow our 0:39:42.600 --> 0:39:44.759 minds with these last questions that we have. Here a 0:39:44.760 --> 0:39:47.359 few more truth behind the trends. I'm going to start 0:39:47.400 --> 0:39:54.239 gross morning breath, mouth bacteria. I saw somebody the other 0:39:54.320 --> 0:39:57.520 day say that you should actually wake up, swush water 0:39:57.600 --> 0:40:01.120 around in your mouth and swallow everything that's like been 0:40:01.160 --> 0:40:03.080 in your mouth in the morning, because that's such good 0:40:03.120 --> 0:40:03.879 bacteria and. 0:40:03.920 --> 0:40:05.560 You need it in your gut. 0:40:05.880 --> 0:40:08.360 But then they like, but then you know, then people 0:40:08.360 --> 0:40:10.680 other people are like, no, that's the worst bacteria. You 0:40:10.680 --> 0:40:12.759 need a tongue scrape or brush your teeth first thing 0:40:12.760 --> 0:40:14.760 in the morning. What are we doing with that morning 0:40:14.760 --> 0:40:15.600 breath bacteria? 0:40:16.360 --> 0:40:17.480 Okay, I'll tell you this. 0:40:18.000 --> 0:40:20.440 There's really good data that shows that people who use 0:40:20.520 --> 0:40:25.799 antibacterial mouthwashed twice a day have a higher risk for 0:40:26.160 --> 0:40:27.120 hypertension and all. 0:40:27.080 --> 0:40:28.800 These other cardiovascular diseases. 0:40:29.120 --> 0:40:32.239 So we do have good bacteria in our mouth, and 0:40:32.280 --> 0:40:35.319 you don't need to use mouthwash. Like traditional mouthwash has 0:40:35.320 --> 0:40:39.719 antibacterial compounds in it, and using it twice a day 0:40:39.800 --> 0:40:42.279 is really bad for you. So there's an extreme right 0:40:42.400 --> 0:40:45.240 like don't do don't just use mouthwash. I know people 0:40:45.480 --> 0:40:48.600 who use mouthwash multiple multiple times a day. That is 0:40:48.640 --> 0:40:52.040 not good. Now, on the other hand, if you're using 0:40:52.040 --> 0:40:56.279 a toothpaste that's not antibacterial that I don't think that 0:40:56.360 --> 0:41:00.319 there's any reason to swallow the bacteria in your mouth. 0:41:00.480 --> 0:41:01.520 I think we've. 0:41:02.000 --> 0:41:04.839 Pretty much known that, especially if you have cavities or 0:41:04.880 --> 0:41:07.080 any kind of bacteria grow in your mouth, you don't 0:41:07.160 --> 0:41:08.440 necessarily want to swallow that. 0:41:08.920 --> 0:41:11.480 All married couples are so happy get up, get rid 0:41:11.480 --> 0:41:12.440 of the morning breath people. 0:41:12.960 --> 0:41:17.279 Yeah, just don't overdo it on the mouthwash, which I 0:41:17.320 --> 0:41:18.319 think a lot of people do. 0:41:18.400 --> 0:41:20.560 I've heard that as well. Yeah, especially the heavy, heavy 0:41:20.640 --> 0:41:24.760 alcohol ladened versions that so we get. 0:41:24.640 --> 0:41:26.600 At alcohol's bad. Okay, all right. 0:41:26.719 --> 0:41:30.040 Number two supplements. There is so much out there about 0:41:30.040 --> 0:41:34.160 the different supplements we should be taking. I've heard there's 0:41:34.200 --> 0:41:36.839 a lot of people talking about colostrum right now. I 0:41:36.880 --> 0:41:40.000 know that you really preach about magnesium. Could you talk 0:41:40.000 --> 0:41:42.719 about those two and maybe add in to the mix 0:41:42.800 --> 0:41:45.960 any others that you think are just really underrated supplements 0:41:45.960 --> 0:41:47.120 that you'd advise people to take. 0:41:47.800 --> 0:41:48.640 Yeah, I think. 0:41:49.960 --> 0:41:53.200 Coloster is like a trend, you know, it's like every 0:41:53.600 --> 0:41:57.280 collagen trend. I honestly believe that this is not something 0:41:57.320 --> 0:42:00.759 that you necessarily need in your diet, so it's a 0:42:00.920 --> 0:42:04.600 nice to have or you know, full trendy thing ce 0:42:04.600 --> 0:42:06.359 mos jel, you know all these things that can't come 0:42:06.440 --> 0:42:10.240 up that just catch the wave. I think it's God, 0:42:10.480 --> 0:42:13.960 it's kind of like that. There's nothing wrong with taking it, 0:42:14.000 --> 0:42:16.160 but I don't think it's an essential supplement for everyone 0:42:16.280 --> 0:42:19.200 and you don't need it necessarily when it comes to 0:42:19.480 --> 0:42:22.439 vitamin D, magnesium, Omega three, So those are the top 0:42:22.440 --> 0:42:24.480 three that I think I see a lot of people 0:42:25.719 --> 0:42:26.279 benefit from. 0:42:26.360 --> 0:42:26.920 So vitamin D. 0:42:26.920 --> 0:42:29.160 If your vitamin D levels low, easy to check, easy 0:42:29.160 --> 0:42:31.719 to supplement, makes a big difference. It works like a 0:42:31.760 --> 0:42:35.040 hormone hormone in your body. It is a immune booster, 0:42:35.239 --> 0:42:37.439 it's a gut health booster. I mean, vitamin D does 0:42:37.480 --> 0:42:40.399 so many things beyond what we think it does. Saying 0:42:40.440 --> 0:42:43.840 with magnesium, there's like, you know, hundreds of enzomatic processes 0:42:43.880 --> 0:42:47.040 in the body that magnesium helps with. So having a 0:42:47.120 --> 0:42:49.600 high magnesium diet and then if you want to supplement, 0:42:49.960 --> 0:42:54.240 you can, especially women around that perimenopausal time, they really 0:42:54.280 --> 0:42:57.520 find benefit in having a higher magnesium diet. And then 0:42:57.520 --> 0:42:59.719 a new study came out that said, hey, if you 0:42:59.840 --> 0:43:02.600 eat five hundred and fifty milligrams of magnesium in your diet, 0:43:03.400 --> 0:43:07.320 you will have brain health that is much better over 0:43:07.360 --> 0:43:10.680 the years, like as you age. And so now people 0:43:11.000 --> 0:43:13.000 are trying to get five hundred and fifty milligrams of 0:43:13.040 --> 0:43:16.960 magnesium and it's really difficult to do it with all diets. 0:43:16.960 --> 0:43:19.800 So that's why magnesium I think has become super popular. 0:43:21.080 --> 0:43:23.520 But it's something that you can get for nuts and seeds, 0:43:23.520 --> 0:43:26.520 and it's not you don't necessarily have to take a 0:43:26.560 --> 0:43:28.880 supplement if you don't want to, or if you're not 0:43:28.920 --> 0:43:31.359 in that special group of women who are going through 0:43:31.360 --> 0:43:34.480 perimenopause who might benefit from that just from their for 0:43:34.560 --> 0:43:38.359 their hormonal symptoms. And then omega three is I mean, 0:43:38.400 --> 0:43:40.239 it's great for your brain. If you're eating a ton 0:43:40.239 --> 0:43:42.880 of omega three fatty fish, great, But if you're not, 0:43:43.000 --> 0:43:45.040 you can take algae oil, which is great for people 0:43:45.120 --> 0:43:48.399 or vegetarian, vegan or don't like fish. And these are 0:43:49.200 --> 0:43:53.000 you know, brain foods and gut foods, and these are 0:43:53.120 --> 0:43:57.920 things that can improve your body. I don't necessarily think 0:43:57.960 --> 0:44:00.319 you need to take them all in supplement form. It's 0:44:00.719 --> 0:44:02.799 you're probably getting a lot of itamin D while you're 0:44:02.840 --> 0:44:05.920 out and you if you're eating a really healthy diet 0:44:05.960 --> 0:44:08.160 and your levels are normal, you don't necessarily need to 0:44:08.200 --> 0:44:09.160 be supplementing with it. 0:44:09.880 --> 0:44:11.960 So it But those are the three that I think 0:44:12.000 --> 0:44:13.640 a lot of people benefit from. 0:44:14.160 --> 0:44:17.839 Okay, great, my last question for you. I feel like 0:44:17.920 --> 0:44:22.439 my Instagram feed is full of people telling me if 0:44:22.480 --> 0:44:26.359 you grate lemon peel into your food, or if you 0:44:26.400 --> 0:44:28.799 eat six cups of broccoli a day, that you will 0:44:28.880 --> 0:44:32.000 reduce your risk of cancer by ninety percent. It's like 0:44:32.080 --> 0:44:35.560 all these things of these like I feel like it's 0:44:35.600 --> 0:44:38.600 just people creating content, like for the comments. And what 0:44:38.960 --> 0:44:43.320 are some foods that you actually recommend that have true 0:44:43.440 --> 0:44:47.359 and real anti cancer properties if those foods exist at all. 0:44:48.320 --> 0:44:49.840 Yeah, fiber, I mean fiber. 0:44:49.920 --> 0:44:51.719 So when I talked to the three f's and I 0:44:51.719 --> 0:44:55.360 said fasting, So fasting overnight is a great way to 0:44:56.760 --> 0:44:59.239 so when you get your glucose levels down and when 0:44:59.280 --> 0:45:03.399 you let your gut rest, you also improve your inflammation level. 0:45:03.480 --> 0:45:06.960 So that's a strategy for anti you know, like preventing 0:45:07.000 --> 0:45:11.120 cancer and inflammation. Then fitness, of course, exercise is a 0:45:11.200 --> 0:45:14.480 huge strategy strategy for bending off cancer. 0:45:14.520 --> 0:45:15.279 And then the. 0:45:15.320 --> 0:45:21.000 Food is really high fiber, high fermented, high protein diet 0:45:21.200 --> 0:45:28.399 meaning high fiber means broccoli, nuts, you know, salads, vegetables, 0:45:28.480 --> 0:45:32.520 fruit berries, those are like, that's what I mean by fiber, 0:45:32.600 --> 0:45:35.920 not necessarily a fiber supplement or something. And then fermented 0:45:36.560 --> 0:45:41.080 probiotic foods like your yogurt, your fermented cott of cheese, 0:45:41.120 --> 0:45:44.239 your apple side or vinegar, your kimchi, your souurkrap, a 0:45:44.280 --> 0:45:47.759 lot of these things that we don't have enough of 0:45:47.840 --> 0:45:48.440 in our diet. 0:45:48.640 --> 0:45:50.560 Uh, is something. 0:45:50.200 --> 0:45:53.160 That you we really see that improves gut health. 0:45:53.360 --> 0:45:55.040 Are you an apple side or vinegar believer? 0:45:55.280 --> 0:45:58.520 I'm not an applesider vinegar believer for the weight loss 0:45:58.680 --> 0:46:01.520 or whatever it's it's but it can be one of 0:46:01.520 --> 0:46:02.440 the fermented foods that. 0:46:02.440 --> 0:46:04.560 You have, yeah, can help you get. 0:46:04.880 --> 0:46:07.800 And then vinegar in general is really good blood sugar balancer, 0:46:07.880 --> 0:46:10.239 so adding it to your salads or whatever, and then 0:46:11.120 --> 0:46:15.439 eating enough protein but not too much. So protein over 0:46:16.120 --> 0:46:19.840 people who are high level bodybuilders and eating excessive protein 0:46:19.880 --> 0:46:24.040 that can be pro cancerous. But most women and most 0:46:24.400 --> 0:46:27.320 people I know, busy people I know, are are under 0:46:27.320 --> 0:46:30.319 eating their protein, especially as they age, So getting that 0:46:30.400 --> 0:46:33.600 adequate protein is really good. But I would say The 0:46:33.680 --> 0:46:38.120 biggest thing you can do for to prevent cancer is 0:46:38.160 --> 0:46:43.320 that real food, fiber and exercise. So like the berries, 0:46:43.360 --> 0:46:46.640 the broccoli, the you know, all of those real foods 0:46:46.640 --> 0:46:48.239 that don't have labels. 0:46:47.840 --> 0:46:50.359 That have a ton of fiber in them. They help 0:46:50.400 --> 0:46:55.520 your body clean out, especially especially those broccoli, cauliflower or 0:46:55.600 --> 0:47:00.000 sol sprout family. They have their sulfur compounds that really 0:47:00.120 --> 0:47:03.719 help clear out toxins from your body and help you 0:47:03.880 --> 0:47:04.640 prevent cancer. 0:47:05.840 --> 0:47:07.879 Wow wow, doctor Shan, I feel like we have enough 0:47:07.880 --> 0:47:11.000 for multiple episodes. Thank you for giving me hope in 0:47:11.040 --> 0:47:13.120 the face of the ozempic craze. 0:47:13.440 --> 0:47:15.400 Love it and for all this great advice. 0:47:15.640 --> 0:47:17.640 I love it. Thank you so much for having me. 0:47:18.040 --> 0:47:22.360 Doctor amy Shaw. You can follow her on Instagram. 0:47:21.640 --> 0:47:25.040 At Fasting MD and see all of her cute videos. 0:47:25.080 --> 0:47:28.279 Thank you for making such bite size digestible. 0:47:28.360 --> 0:47:31.520 Speaking of the guy Viberfield, I love it. 0:47:31.600 --> 0:47:34.480 She gives you the three f's yeah and you give 0:47:34.480 --> 0:47:37.400 an F no. We really appreciate it. Thank you for 0:47:37.440 --> 0:47:40.640 your time, and we will because I know there will 0:47:40.680 --> 0:47:42.640 be more fads and more things, so we will have 0:47:42.719 --> 0:47:43.239 you on again. 0:47:43.360 --> 0:47:45.000 I love it. Thank you so much for having me 0:47:45.520 --> 0:47:47.000 have a fun time there. 0:47:47.560 --> 0:47:47.960 Thank you. 0:47:48.000 --> 0:47:52.040 It was so good to meet Yeah Texans. 0:47:51.040 --> 0:47:53.640 Thanks for listening. Follow us on Instagram at the most 0:47:53.680 --> 0:47:56.200 dramatic pod ever, and make sure to write us a 0:47:56.239 --> 0:47:58.880 review and leave us five stars. I'll talk to you 0:47:58.920 --> 0:47:59.319 next time.