0
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 Bring a little optimism into your life with The Bright Side, a new kind of daily podcast from Hello Sunshine, hosted by me, Danielle Robay.
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And me, Simone Boyce.
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Every weekday, we're bringing you conversations about culture, the latest trends, inspiration, and so much more.
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I am so excited about this podcast, The Bright Side.
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You guys are giving people a chance to shine a light on their lives, shine a light on a little advice that they want to share.
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 Listen to The Bright Side on America's number one podcast network, iHeart.
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Open your free iHeart app and search The Bright Side.
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This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
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The joy they brought to the nation.
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You're free completely.
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No one is there to destroy you.
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The danger they endured.
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They said my head should be cut off.
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 I'm John Legend.
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Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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 Discover a new educational and interactive podcast, Stories for Kids by Lingokids.
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Our episodes are packed with fun activities.
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Right, Elliot?
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Oh, yes.
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We went shape hunting around the block, and we found spheres and cubes on the street.
0
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That was great fun.
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Join Stories for Kids, the Lingokids podcast, inspiring you to learn while having fun.
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Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_06
 These foods are designed to be addictive.
0
SPEAKER_06
There was an old statement that any white substance is addictive.
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SPEAKER_06
White flour is addictive.
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SPEAKER_06
White sugar is addictive.
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SPEAKER_06
Cocaine is addictive.
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SPEAKER_06
Heroin is addictive.
0
SPEAKER_06
You choose the white, it's addictive.
0
SPEAKER_06
Unfortunately, sickness is good for business.
0
SPEAKER_06
 And I'm sad to say I turned against that over 20 years ago.
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I could still be patching people's coronary arteries up and doing bypasses, but I found I could actually keep people away from me by teaching them how to eat.
0
SPEAKER_03
 Hey everyone, welcome back to On Purpose, the number one health podcast in the world.
0
SPEAKER_03
Thanks to each and every single one of you who come back every week to listen, learn and grow.
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SPEAKER_03
Now you know that I like to find people that can share with you really great insights about your mind, about your body, about your diet, about your food.
0
SPEAKER_03
And today I'm sitting down with none other than Dr. Stephen Gundry.
0
SPEAKER_03
 Dr. Gundry, it's such a pleasure to have you here.
0
SPEAKER_03
Thank you so much for joining me.
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SPEAKER_03
I've been looking forward to this for a long time.
0
SPEAKER_03
We were sharing earlier that we share a mutual friend in Lewis Howes and I've seen you on his show many times and I'm really glad that we get to sit down together.
0
SPEAKER_06
Well, I appreciate you having me on because, you know, I have the Dr. Gundry podcast
0
SPEAKER_06
 And maybe by appearing here, I can become the number one health podcast.
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SPEAKER_06
So thank you.
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SPEAKER_03
Yeah, well, we go all across health.
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SPEAKER_03
So we do mental health, physical health, spiritual health.
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SPEAKER_03
But today, I'm really, really excited to talk to you about food, our gut, diet, what we take in.
0
SPEAKER_03
Now, we've all heard the famous phrase that you are what you eat.
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SPEAKER_03
We've heard it for years and years and years and years and years.
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SPEAKER_03
 And as someone who's been doing this for years and years and years, how true is that statement?
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SPEAKER_03
And what comes to mind when you hear that statement?
0
SPEAKER_06
 Well, I always add the second part of that sentence, which is probably far more important than what you just said.
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You are what you eat, but you are what the thing you're eating ate.
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And that's actually one of the big surprises in the last 20 years of my career, that so many times it's, yeah, we gotta choose what we're going to eat, but we have to choose what that
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SPEAKER_06
 animal ate or what that plant had been fed or fertilized or sprayed with to really make a good outcome.
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SPEAKER_06
And it always shocks me.
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SPEAKER_03
 And how do we get aware of that?
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SPEAKER_03
I feel like one of the biggest challenges in this whole field is, you know, we have all these labels of organic or not organic or whatever it may be.
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SPEAKER_03
I find like as a uneducated consumer, I'm speaking about myself, it's so difficult to know what it's been spread with, what it hasn't been spread with, what it's been exposed to.
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SPEAKER_06
Where do you start?
0
SPEAKER_06
 So I guess organic is a good place to start, but as I've learned from my patients through the years, so many of us are sensitive to, for instance, wheat, the lectins in wheat, that organic wheat is just as deadly to you as wheat that's been sprayed with glyphosate.
0
SPEAKER_06
 On the other hand, most people I think still are unaware that glyphosate roundup is one of the best ways to destroy your gut that anyone has ever developed.
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SPEAKER_06
And now people associate glyphosate with GMO, genetically modified organisms, but in fact
0
SPEAKER_06
 Glyphosate is now routinely sprayed on conventional crops, conventional wheat, conventional oats, conventional flaxseed, conventional soybeans, conventional canola oil, canola.
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And it doesn't have to be declared on any label.
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 So, not only, speaking of you are what you eat, these crop foods are fed to our animals and those animals literally not only pass on glyphosate into us when we eat them, but as I talk about, most animals are still given antibiotics to make them grow faster and grow fatter.
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 And those antibiotics are passed into us as well.
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And one of the things that we didn't know when broad-spectrum antibiotics were introduced about 50 years ago is that we didn't know about the gut microbiome.
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Nobody knew about it until about 10 years ago.
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And we had no idea that these broad-spectrum antibiotics was literally throwing napalm on our tropical rainforest in our gut.
0
SPEAKER_06
 And so most of us, inadvertently, are swallowing antibiotics every day and are swallowing glyphosate every day without our knowing.
0
SPEAKER_06
And sadly, looking at, for instance, organic oats, a huge number of organic oat products have glyphosate in them.
0
SPEAKER_06
 You know, I had Dr. Mark Hyman, who's a friend of mine.
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SPEAKER_03
I loved him.
0
SPEAKER_06
We've had him on the show too.
0
SPEAKER_06
Yeah, on my podcast.
0
SPEAKER_06
And Mark's a pretty careful eater.
0
SPEAKER_06
And he still has significant amounts of glyphosate in himself.
0
SPEAKER_06
And he's going, what the heck?
0
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What am I going to do?
0
SPEAKER_06
And so if he and I are really kind of sensitive, picky eaters, imagine what the average consumer is getting in their food.
0
SPEAKER_03
 And is there a way of someone measuring how much glyphosate's in their body, like you were saying?
0
SPEAKER_06
Yeah, we can actually measure glyphosate.
0
SPEAKER_06
You can measure glyphosate in blood, you can measure glyphosate in hair.
0
SPEAKER_06
When we're looking for mischief in some of our patients who aren't doing better by following the rules, many times we're shocked that glyphosate is right up there on their culprits.
0
SPEAKER_03
 And when you say deadly, let's talk about that because I think for a lot of people, we don't really understand.
0
SPEAKER_03
Like you were saying that from a gut perspective, we only started understanding about microbiome probably around 10 years ago, at least in Western medicine.
0
SPEAKER_03
In Eastern medicine, the gut is at the heart of your health.
0
SPEAKER_03
 And that's kind of what I was especially exposed to through my wife, as I was mentioning.
0
SPEAKER_03
But when you say that we only found out 10 years ago, I think there's still a whole group of people who are just not aware of how central their gut is to their health.
0
SPEAKER_03
But also when you say deadly and you say things like wheat, it's like, well, wheat's in everything.
0
SPEAKER_03
How do you help people understand what you mean by deadly and what's actually happening inside of us when we consume these products?
0
SPEAKER_06
 Yeah, so Hippocrates, father of Western medicine, 2,500 years ago said, all disease begins in the gut.
0
SPEAKER_06
And one of my colleagues from Harvard, Dr. Fasano, has paraphrased that.
0
SPEAKER_06
He, I think, stole it from me, but that's OK.
0
SPEAKER_06
All disease begins in a leaky gut.
0
SPEAKER_06
And certainly, I've been preaching and publishing
0
SPEAKER_06
 almost all diseases, whether it's heart disease, whether it's cancer, whether it's dementia, whether it's arthritis, certainly whether it's autoimmune diseases, begin in a leaky gut.
0
SPEAKER_06
Now, people are beginning to hear and maybe understand leaky gut.
0
SPEAKER_06
If you'd asked me 15 years ago what I thought about leaky gut, I would have told you it was pseudoscience.
0
SPEAKER_06
 Now we can measure it, we can see it happen.
0
SPEAKER_06
Anyone with an autoimmune disease, I can assure your listeners, has a leaky gut.
0
SPEAKER_06
And the good news is when we seal a leaky gut, and it's actually quite possible to do, the autoimmune disease goes away.
0
SPEAKER_06
Goes away and stays in remission.
0
SPEAKER_06
 So getting back to we have a wonderful set of bacteria, viruses, fungi in our gut, over a hundred trillion different organisms, and all these little one-celled creatures are really probably the most important organ
0
SPEAKER_06
 in our body that we really were totally unaware of.
0
SPEAKER_06
And there's this incredible symbiotic relationship between our gut microbiome, our skin microbiome, our oral microbiome, and everything that happens to us.
0
SPEAKER_06
 We now know that they control our immune system.
0
SPEAKER_06
They control our mood.
0
SPEAKER_06
They control, quite frankly, whether you or I are going to develop heart disease.
0
SPEAKER_06
They control whether you or I are going to get dementia.
0
SPEAKER_06
And a lot of people, particularly I think in the West, say, oh, come on now.
0
SPEAKER_06
 you know, we're the most advanced, highest organism that's ever happened, and our brains are the most exquisite things, and you're trying to tell me that a one-cell organism is actually controlling our fate, and yes, they are.
0
SPEAKER_03
 What are some of the basic things?
0
SPEAKER_03
Let's make this really simple for everyone listening now.
0
SPEAKER_03
What are some of the basic do's and don'ts of strengthening our guts, strengthening our digestion, making sure we're not giving in to some of these basic challenges that we may come across?
0
SPEAKER_03
You said you and Dr. Mark Hyman may be on the very safe end
0
SPEAKER_03
 I'd love to hear what you guys do eat on a daily basis and you of course because you're here but I would love to hear what the basics are and then what you do at the very extent because I feel like you're someone who's obviously so well researched, read, you've seen it affect people's lives, you must be on one end of the spectrum.
0
SPEAKER_03
How do people start on that journey?
0
SPEAKER_06
 Well, so one of the things I talk about in my current book, The Energy Paradox, which I think is very illustrative, some Duke researchers, who I've had on my podcast, were fascinated with this hunter-gatherer tribe in Tanzania called the Hanzas.
0
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 And the Hansas are incredibly healthy.
0
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They have no diseases.
0
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They walk, the men walk, oh, eight to 10 miles a day hunting.
0
SPEAKER_06
The women walk, oh, four to five miles gathering.
0
SPEAKER_06
And they're very thin, they're very fit.
0
SPEAKER_06
And they said, you know, we should look at their energy expenditure, compare them to desk workers in the United States.
0
SPEAKER_06
 And our supposition, our hypothesis is that these guys are lean and fit and everything because they're walking, they're always moving, and their energy expenditure is going to be a whole lot higher than the desk workers.
0
SPEAKER_06
And of course, that's why the desk workers are also fat and miserable.
0
SPEAKER_06
 It turns out when they did the measurements, they found out that these Hansas are actually expending the exact same amount of energy as the desk workers.
0
SPEAKER_06
Now, when we make a hypothesis in research and we can't prove our hypothesis, then that really bothers us.
0
SPEAKER_06
And we sometimes fudge and say, well,
0
SPEAKER_06
 Of course, this is what we expected to find, because everybody has the same amount of energy expenditure, whether you're doing a whole lot or just sitting at a desk.
0
SPEAKER_06
And to me, when I read that article, and that's why I wanted them on the program, that didn't pass the sniff test.
0
SPEAKER_06
Didn't make sense.
0
SPEAKER_06
And I said, so sure,
0
SPEAKER_06
 Sure, OK, they're both expending the same amount of energy.
0
SPEAKER_06
But clearly, those desk workers aren't walking 8 to 10 miles every day.
0
SPEAKER_06
Where is their energy expenditure going?
0
SPEAKER_06
And it turns out, from my research and many other people's research, it's going to inflammation.
0
SPEAKER_06
And the inflammation is actually driven by leaky gut.
0
SPEAKER_06
Now, the best way to compare this
0
SPEAKER_06
 We have the lining of our intestines is the same surface area as a tennis court.
0
SPEAKER_06
So when we're watching Wimbledon right now, that huge surface area is actually inside our gut.
0
SPEAKER_06
And everybody kind of looks down.
0
SPEAKER_06
Wait a minute, there's no tennis court in here.
0
SPEAKER_06
Well, in fact, there is.
0
SPEAKER_06
 And we have, for lack of a better word, a design flaw, that that tennis court, the lining is only one cell thick.
0
SPEAKER_06
And those cells are all held together by what are called tight junctions.
0
SPEAKER_06
 When I was a kid, we played Red Rover, Red Rover, where two lines of kids locked arms and you tried to run across.
0
SPEAKER_06
Most cultures actually have that game.
0
SPEAKER_06
And so they're all locked together because there's only one cell standing between everything you ate and all of these bacteria.
0
SPEAKER_06
 and you.
0
SPEAKER_06
And on the other side of this one cell wall is 80% of our immune system.
0
SPEAKER_06
80% of all of our white cells are literally waiting on the other side because, quite frankly, that's where mischief can come through.
0
SPEAKER_06
And so normally,
0
SPEAKER_06
 That wall has some pretty interesting defenses itself against being broken through.
0
SPEAKER_06
But one of the things that Dr. Fasano, who I mentioned before, found was that gluten, which is a plant protein, which is called a lectin, which I guess I became famous for.
0
SPEAKER_06
 is able to actually attach if it can get to the wall of the gut and attach to a receptor and actually break the tight junction.
0
SPEAKER_06
And now you've got a gap and through this gap you can get proteins, bacteria, bacterial particles,
0
SPEAKER_06
 And leaky gut and our immune system goes, oh my gosh, we're under attack.
0
SPEAKER_06
We got to rally the troops.
0
SPEAKER_06
The troops need food.
0
SPEAKER_06
The troops need supplies.
0
SPEAKER_06
And give us all the energy you've got.
0
SPEAKER_06
And so most people don't realize is that the vast majority of us in the West, particularly,
0
SPEAKER_06
 all of our energy is being devoted to this war that's going on inside of us.
0
SPEAKER_03
 That's incredible.
0
SPEAKER_03
Yeah.
0
SPEAKER_03
Yeah.
0
SPEAKER_03
That's, it's just, it's insane.
0
SPEAKER_03
That example with the Hanses, you said, that's, that's, that's fascinating that all of our energy expenditure is all here.
0
SPEAKER_03
And so that's why we feel more drained.
0
SPEAKER_03
It's why we feel more stressed.
0
SPEAKER_03
It's why we feel more overworked and exhausted and fatigued.
0
SPEAKER_03
And I think what's really fascinating about this is I think that so many of us today feel that our
0
SPEAKER_03
 a lot of our pain is mental, but it's actually starting here.
0
SPEAKER_03
Would you say that's true?
0
SPEAKER_03
Does that make sense that?
0
SPEAKER_06
Yeah.
0
SPEAKER_06
Uh, you know, we've talked about for, for a number of years, we've talked about, you know, the gut brain connection and the, the, the gut is the second brain.
0
SPEAKER_06
Well, we now have kind of added to that the microbiome gut brain connection and,
0
SPEAKER_06
 What's fascinating, and I talk about it in the Energy Paradox, is that these bacteria, primarily, make compounds that actually communicate to our brain.
0
SPEAKER_06
They are actually a language.
0
SPEAKER_06
They're literally called a trans-kingdom language, where bacteria talk.
0
SPEAKER_06
 to our neurons, to our mitochondria, the little energy-producing cells, to our immune system, and they literally send them text messages.
0
SPEAKER_06
A few years ago, usually every year, pre-COVID, I present a talk at the World Congress of Microbiota in Paris,
0
SPEAKER_06
 And the organizer, Dr. Edes, took me aside.
0
SPEAKER_06
It must have been six years ago.
0
SPEAKER_06
And he said, I'm going to tell you something.
0
SPEAKER_06
The microbiome talks to the mitochondria, talks to the brain.
0
SPEAKER_06
 OK, I believe you, but why haven't we discovered the language?
0
SPEAKER_06
He says, oh, don't worry.
0
SPEAKER_06
It will be discovered.
0
SPEAKER_06
I guarantee you it happens.
0
SPEAKER_06
And sure enough, the language was discovered.
0
SPEAKER_06
And it's literally, I think, as important as breaking the Enigma code, which was the German code in World War II.
0
SPEAKER_06
Yes.
0
SPEAKER_00
Remember that?
0
SPEAKER_06
Yeah, yeah.
0
SPEAKER_06
And so breaking this code, it actually won the Nobel Prize for medicine.
0
SPEAKER_06
 So there is truly a language that bacteria use to tell us what's going on.
0
SPEAKER_06
They're, in a way, the real guardians of what is coming into us.
0
SPEAKER_06
And the cool thing about bacteria
0
SPEAKER_06
 Everybody thinks our genes are so important.
0
SPEAKER_06
Well, we actually have fewer genes than corn.
0
SPEAKER_06
We actually do not have the most genes of any animal.
0
SPEAKER_06
A sand flea has more genes than we do.
0
SPEAKER_06
 And the neat thing about bacteria is they have their own genome, but bacteria divide so rapidly, they can actually change their genome very, very quickly.
0
SPEAKER_06
And so many of us think that we've actually uploaded most of our computing power to the bacterial and viral genome inside of us, because it's a much bigger cloud than our genes.
0
SPEAKER_02
 When you find that bright spot to help you get through your day, it's powerful.
0
SPEAKER_09
That's where The Bright Side comes in.
0
SPEAKER_09
A new daily podcast from Hello Sunshine that's bringing you a daily dose of joy.
0
SPEAKER_09
I'm Danielle Robay.
0
SPEAKER_09
And I'm Simone Boyce.
0
SPEAKER_02
Listen, both Danielle and I are reporters.
0
SPEAKER_02
We've covered the news and we know the world can feel heavy, but The Bright Side podcast is a space to have a little fun, to learn something new and get into some friendly debates.
0
SPEAKER_09
 That's right.
0
SPEAKER_09
Join us five days a week to see how life can look from the bright side.
0
SPEAKER_09
We'll hear from celebrities, authors, experts and listeners like you, whether it's relationships, friend advice or figuring out how to navigate life's transitions.
0
SPEAKER_02
We'll talk through it all together.
0
SPEAKER_09
Listen to the bright side from Hello Sunshine every weekday on the iHeartRadio app, Apple podcasts or wherever you get your podcasts.
0
SPEAKER_08
 When the Taliban banned music in Afghanistan, millions were plunged into silence.
0
SPEAKER_08
Radios were smashed.
0
SPEAKER_08
Cassettes burned.
0
SPEAKER_08
You could be beaten or jailed or killed for breaking the rules.
0
SPEAKER_08
And yet, Afghans did it anyway.
0
SPEAKER_08
This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
0
SPEAKER_08
 The danger they endured.
0
SPEAKER_04
They said my head should be cut off.
0
SPEAKER_08
The joy they brought to the nation.
0
SPEAKER_05
You're free completely.
0
SPEAKER_05
No one is there to destroy you.
0
SPEAKER_08
I'm John Legend.
0
SPEAKER_08
Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_10
 Parents, ready to discover a new educational and interactive podcast for kids?
0
SPEAKER_10
Join Stories for Kids by Lingokids, where episodes are packed with fun activities.
0
SPEAKER_10
Right, Elliot?
0
SPEAKER_11
Oh, yes!
0
SPEAKER_11
We learned how to recycle at the beach.
0
SPEAKER_11
 That was great fun!
0
SPEAKER_11
Cowie, what do you say?
0
SPEAKER_11
It was!
0
SPEAKER_11
And that time when we did the science experiment and Billy made raisins dance!
0
SPEAKER_11
That is so cool, Billy!
0
SPEAKER_10
He did!
0
SPEAKER_10
Not to mention when a certain Elliot took up swimming classes with Lisa.
0
SPEAKER_10
That was me!
0
SPEAKER_10
Bet you can't catch me!
0
SPEAKER_10
I'm going to get you!
0
SPEAKER_10
 All this fun and more in our Stories for Kids.
0
SPEAKER_10
Lingo Kids Stories for Kids is now available on Story Button, the kid-friendly device for screenless podcast listening.
0
SPEAKER_10
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_03
 That's incredible.
0
SPEAKER_03
Wow.
0
SPEAKER_03
I guess we're just getting so much.
0
SPEAKER_03
I mean, it feels like for years we've just got so much wrong.
0
SPEAKER_03
We've had the wrong information.
0
SPEAKER_03
We've made the wrong decisions.
0
SPEAKER_03
Bringing it back to the basics of someone listening right now and saying, Dr. Gundry, I can actually relate to what you're saying.
0
SPEAKER_03
 like I experience what you're saying if someone's listening to us right now and they're just like I feel like I have a leaky gut or I'm on the way there or I already know and I'm struggling even further what are some of the things that we need to cut out and what are the things we need to adopt in a very simple way because I feel like for most of us we don't have the time to read and research and journal and
0
SPEAKER_03
 And I'm hoping that after this podcast, many people are going to go and order your books, The Energy Paradox and The Plant Paradox.
0
SPEAKER_03
I think that would be fantastic insight and use for all of our listeners today.
0
SPEAKER_03
But to simplify it for them, what would you encourage as a stop eating this, start eating this and why?
0
SPEAKER_06
 Well, it's interesting you mentioned some people have a gut feeling.
0
SPEAKER_06
And it's interesting, women in general have a much better gut feeling than men.
0
SPEAKER_06
And interestingly enough, women by far have far more autoimmune diseases than men.
0
SPEAKER_06
 And fun fact or sad fact, women actually develop far more Alzheimer's disease than men.
0
SPEAKER_06
And even though they're clearly the stronger sex.
0
SPEAKER_06
So women actually are really in tune with their gut far more than men.
0
SPEAKER_06
And we have this epidemic.
0
SPEAKER_06
 of autoimmune diseases, Hashimoto's, thyroiditis, for example, IBS, irritable bowel syndrome, and these are real things.
0
SPEAKER_06
These are not imagined.
0
SPEAKER_06
I just saw a young woman actually from LA who's been to every specialist in the world with
0
SPEAKER_06
 Oh, depression, anxiety, stomach issues, and they can't find anything wrong with her.
0
SPEAKER_06
We finally did a leaky gut panel and food sensitivity panel, and it turns out that
0
SPEAKER_06
 To me, it was obvious that she had a profoundly leaky gut and that so many of the foods that she was being told to eat were actually causing her leaky gut.
0
SPEAKER_06
She's only 12 years old and she just started crying.
0
SPEAKER_06
She says, you mean I'm not crazy?
0
SPEAKER_06
You mean this isn't in my head?
0
SPEAKER_06
 Because they wanted to put her on antidepressants, of course.
0
SPEAKER_06
And I said, no.
0
SPEAKER_06
I said, look, it's real.
0
SPEAKER_06
We can measure this.
0
SPEAKER_06
So getting back to your question, the Hansas, for instance, have a incredibly diverse microbiome.
0
SPEAKER_06
 They've got hundreds of thousands of species of bacteria in their gut.
0
SPEAKER_06
And a lot of those bacteria actually like to eat the things that are troublesome to us.
0
SPEAKER_06
For instance, there are bacteria that like to eat gluten, believe it or not.
0
SPEAKER_06
And they go, oh, gluten, yummy.
0
SPEAKER_06
The problem for most of us is
0
SPEAKER_06
 All of us have been given antibiotics for dumb things.
0
SPEAKER_06
And all of us inadvertently have been eating the antibiotics that our animals have been fed.
0
SPEAKER_06
And glyphosate, believe it or not, was patented as an antibiotic.
0
SPEAKER_06
It was not patented as a weed killer.
0
SPEAKER_06
 And Monsanto knew this.
0
SPEAKER_06
And yet, so every time we eat these things, we actually kind of kill off the first line of defense that has been established for eons of time in dealing with plant compounds that don't like us.
0
SPEAKER_06
That was the premise of the plant paradox, that plants, believe it or not, do not want to be eaten.
0
SPEAKER_06
They have a life.
0
SPEAKER_06
 We're here first, actually.
0
SPEAKER_06
And they don't want their kids eaten, their babies, their seeds.
0
SPEAKER_06
So they protect themselves with compounds that are designed to make an animal sick.
0
SPEAKER_06
And some of those compounds are these proteins called lectins that can cause leaky gut.
0
SPEAKER_06
 So where are these things?
0
SPEAKER_06
Well, these things are in almost all grains.
0
SPEAKER_06
They're in pseudo grains like quinoa or buckwheat.
0
SPEAKER_06
They're not in millet and sorghum.
0
SPEAKER_06
So folks, if you're interested in eating grains, and I have nothing against eating grains per se, millet and sorghum are perfectly safe foods.
0
SPEAKER_06
They don't have any lectins.
0
SPEAKER_03
 Wow.
0
SPEAKER_03
Do quinoa and buckwheat have less or no?
0
SPEAKER_06
No, they actually have some of the worst lectins there are.
0
SPEAKER_06
Sadly.
0
SPEAKER_06
In fact, when I first worked on this, I really wanted buckwheat not to have lectins.
0
SPEAKER_03
Yeah, same.
0
SPEAKER_03
I love buckwheat.
0
SPEAKER_03
What about farrow?
0
SPEAKER_06
Farrow, same problem.
0
SPEAKER_06
 Any of these fancy names for ancient wheat are just, it's still wheat.
0
SPEAKER_06
Sorry about that.
0
SPEAKER_06
And ancient wheat is just as mischievous as modern wheat.
0
SPEAKER_06
Beans and legumes have some of the highest lectin contents of any food.
0
SPEAKER_06
Now the good news is that pressure cooking or fermentation
1
SPEAKER_06
 of, for instance, quinoa or buckwheat or any of the beans are perfectly safe.
1
SPEAKER_06
For instance, everybody says, oh, you're anti-bean.
1
SPEAKER_06
I'm not anti-bean.
1
SPEAKER_06
I just want to get rid of their offending compounds because, quite frankly, they're anti-me.
1
SPEAKER_06
And I mean, there's amazing research looking at the most famous one was the
1
SPEAKER_06
 healthy eating day at a school in Boston.
1
SPEAKER_06
And 23 students and teachers went to the hospital with bloody diarrhea traced to undercooked beans that they were fed on their healthy eating day.
1
SPEAKER_06
 But get a pressure cooker.
1
SPEAKER_06
I've got a whole book, the Plant Paradox Family Cookbook on how to pressure cook these things.
1
SPEAKER_06
Luckily, there's a couple of companies now that pressure cook their beans.
1
SPEAKER_06
Eden brand, E-D-E-N, and now Jovial brand, which is an Italian company.
1
SPEAKER_06
Easy to remember Jovial.
1
SPEAKER_06
Jovial, happy person.
1
SPEAKER_06
Oh, I want some happy beans.
1
SPEAKER_06
 And I have those several times a week.
1
SPEAKER_06
Beans have some great benefits as long as you defuse them.
1
SPEAKER_06
The same way with the nightshade family.
1
SPEAKER_06
And you and I, off camera, we're talking about nightshades.
1
SPEAKER_06
And those are eggplant, tomatoes, peppers, potatoes.
1
SPEAKER_06
And believe it or not, goji berries are part of the nightshade family.
1
SPEAKER_06
That's such a strange one.
1
SPEAKER_02
I know.
1
SPEAKER_06
Goji berries are actually from North America.
1
SPEAKER_06
 And they were called the wolfberry.
1
SPEAKER_06
And they were taken to China in trade during early trading days.
1
SPEAKER_06
And they thrived in China.
1
SPEAKER_06
And so, yeah, they're in nightshade from America.
1
SPEAKER_06
And the peels and the seeds of nightshades are the troublesome thing.
1
SPEAKER_06
So many cultures
1
SPEAKER_06
 For instance, the Italians refused to eat tomatoes for 200 years after Columbus brought them back, because they knew how deadly they were.
1
SPEAKER_06
And really, to this day, the Italians always peel and deseed their tomatoes before they eat them.
1
SPEAKER_06
 The Southwest American Indians who love chili peppers always peel and deseed their chilies before they either eat them or grind them into chili powder.
1
SPEAKER_06
In fact, anybody who wants to do this experiment, just go to the store, buy a can of green chilies, chopped green chilies, open it up, and you'll notice they're peeled and deseeded.
1
SPEAKER_06
 Because cultures have figured out how to do this.
1
SPEAKER_06
Like for instance, the Incas loved quinoa, but they soaked quinoa, they fermented it, they let it rot, and then they cooked it.
1
SPEAKER_06
And it's not on the package directions.
1
SPEAKER_02
 Yeah, definitely.
1
SPEAKER_02
Let it rot.
1
SPEAKER_02
Yeah, let it rot.
1
SPEAKER_02
I had no idea about that, about quinoa and buckwheat.
1
SPEAKER_02
So that's massive news to me.
1
SPEAKER_02
But I'm sure, and I'm trying to think for everyone who's listening to us, and you've heard this a million times because you're sharing things that are quite, they shouldn't be, but they are.
1
SPEAKER_02
And I find it really funny when someone says,
1
SPEAKER_02
 Well, Dr. Khandri, you're against beans because I'm just like, I mean, I don't think you have a vendetta against beans or people who own bean production companies or whatever it is.
1
SPEAKER_02
So I always find that fascinating whenever I hear that because all I'm hearing is just being healthy requires a completely rewiring of our diet and that is hard to hear.
1
SPEAKER_02
It's difficult to hear.
1
SPEAKER_02
Is
1
SPEAKER_02
 living the healthy way expensive or no?
1
SPEAKER_02
Are some of these changes expensive changes or are they affordable changes?
1
SPEAKER_06
That's a great question.
1
SPEAKER_06
I actually still see Medicaid and Medi-Cal patients, you know, even though my accountant says, wait, would you stop doing that?
1
SPEAKER_06
Well, I believe everybody has the right to good health.
1
SPEAKER_06
But we found that so many disadvantaged people, poor people,
1
SPEAKER_06
 they actually end up saving money when they do this, because profit margin is huge in processed foods.
1
SPEAKER_06
And about 70% of the food we eat is processed or ultra processed.
1
SPEAKER_02
 And when you say processed, you mean from packages?
1
SPEAKER_06
Yeah, from packages.
1
SPEAKER_06
And people say, well, I always read the label.
1
SPEAKER_06
And one of my advice is, look, if you're reading a label, put it down.
1
SPEAKER_06
There's no label on a head of lettuce.
1
SPEAKER_06
 And labeling laws have been changed to actually fool you.
1
SPEAKER_06
Oh gosh, yeah, it's crazy.
1
SPEAKER_06
We had the former head of the FDA on my podcast recently, and he is actually the person who put the labeling on the back.
1
SPEAKER_06
And he was actually called into the Oval Office, and I won't tell you who the president was because that's really not important.
1
SPEAKER_06
 And big agriculture was, and the head of the Department of Agriculture was in there, and they said, you can't put this system on a package.
1
SPEAKER_06
And he said, well, wait a minute, that's what's in there.
1
SPEAKER_06
And they said, you can't do that.
1
SPEAKER_06
You cannot tell people how much sugar is in our products.
1
SPEAKER_06
And he said, but there it is.
1
SPEAKER_06
And they said, you're gonna have to change the label, you're gonna have to hide the sugar.
1
SPEAKER_06
And this is coming from the head of the FDA.
1
SPEAKER_06
 And he said, for instance, let me give you an example.
1
SPEAKER_06
It's a great example.
1
SPEAKER_06
He said, you look at a label of a bagel.
1
SPEAKER_06
And he says, bagel says 300 calories.
1
SPEAKER_06
And you look down, and it says one gram of sugar.
1
SPEAKER_06
And you go, oh, great.
1
SPEAKER_06
No sugar in a bagel.
1
SPEAKER_06
And it doesn't taste sweet.
1
SPEAKER_06
 He says, no, he says, there's actually 12 teaspoons of sugar in that bagel.
1
SPEAKER_06
And I go, I know that.
1
SPEAKER_06
And you know that.
1
SPEAKER_06
Why don't, why doesn't the consumer know that?
1
SPEAKER_06
He says, we hid it.
1
SPEAKER_06
It's under total carbohydrates.
1
SPEAKER_06
 And you take total carbohydrates on a label, and this is in all my books, take away the dietary fiber, which is actually what we feed good bacteria with, and that will tell you the amount of sugar in that serving.
1
SPEAKER_06
 Then just for fun, there's four grams of carbohydrate and a teaspoon of sugar.
1
SPEAKER_06
So divide that total carbohydrate by four and it'll actually tell you the teaspoons of sugar you're eating.
1
SPEAKER_06
And I have bunches of packages in my office and when I show a patient
1
SPEAKER_06
 a healthy product and they go, wait a minute, you know, there's five teaspoons of sugar in those, you know, 10 little cassava chips I'm eating.
1
SPEAKER_06
I said, yep.
1
SPEAKER_06
Whoa.
1
SPEAKER_02
Yeah.
1
SPEAKER_02
Yeah.
1
SPEAKER_02
How is, how is the FDA getting away with that?
1
SPEAKER_02
Like, how is that?
1
SPEAKER_02
Okay.
1
SPEAKER_06
Because that's, that sickness is good for business.
1
SPEAKER_02
 Yeah, but that's, but it's, it's so, it's so hard to believe that people are doing that to their own family, their own kids, their own, you know, parents, grandparents, like it's, everyone's consuming it, right.
1
SPEAKER_02
It's just scary to believe that it would be different if they were really healthy and their family was really healthy and then they would just.
1
SPEAKER_06
But remember we're, we are, you know, a profit driven society and these companies are beholden to shareholders.
1
SPEAKER_06
 And whether they like it or not, the bottom line is they have to produce a profit.
1
SPEAKER_06
And as you know, and Mark Hyman and I know, these foods are designed to be addictive.
1
SPEAKER_06
There was an old statement that
1
SPEAKER_06
 any white substance is addictive.
1
SPEAKER_06
And we, you know, white flour is addictive, white sugar is addictive, cocaine is addictive, heroin is addictive.
1
SPEAKER_06
You choose the white, it's addictive.
1
SPEAKER_06
And they've made a science out of addiction.
1
SPEAKER_06
And again, unfortunately, sickness is good for business.
1
SPEAKER_06
 And I'm sad to say I turned against that over 20 years ago.
1
SPEAKER_06
I could still be patching people's coronary arteries up and doing bypasses, but I found I could actually keep people away from me, dumb, by teaching them how to eat.
1
SPEAKER_02
 Yeah, and I want to talk to you about that.
1
SPEAKER_02
It feels like there's two, and you can actually guide us better on this, but it feels like there's two transitions there.
1
SPEAKER_02
And I know this from changing my own diet, having met my wife and her having a big impact on me.
1
SPEAKER_02
But when you look at diet, there's the change of habit and then there's like a change of palate and taste.
1
SPEAKER_02
 like addiction as you're saying, like we are addicted, we're craving these things that are terrible for us, whether it's fries or whether it's gluten, like I know that I've, my wife's always telling me to avoid any of the mock meat or, you know, because we're both plant-based.
1
SPEAKER_02
So my wife and I are both plant-based in our diets, but she's always telling me to avoid anything with gluten in it that's processed vegan meat or whatever it may be because she's dead against gluten.
1
SPEAKER_02
 And so when you do this, it's almost like, what is the process you've seen people go through in trying to change their habit, trying to change their palette?
1
SPEAKER_02
How difficult it has been, what has helped people the most?
1
SPEAKER_02
How have people actually broken through that one month of being excited?
1
SPEAKER_02
And I know you created a 30-day challenge.
1
SPEAKER_02
How have people gone from 30 days to make that the next three decades of their life, rather than 30 days and back to where they were?
1
SPEAKER_06
 Well, that's a good segue into stuff we were talking about earlier.
1
SPEAKER_06
There's essentially, simplistically, two types of gut bacteria.
1
SPEAKER_06
And I call the good guys your gut buddies.
1
SPEAKER_06
And then I call the
1
SPEAKER_06
 Bad guys, the gang members.
1
SPEAKER_06
And they coexist.
1
SPEAKER_06
And the gang members, again, these guys send signals to our brain.
1
SPEAKER_06
The gang members love simple sugars and saturated fats.
1
SPEAKER_06
 And they actually tell your brain to go get these things.
1
SPEAKER_06
And one of the things that they're unique about is they're really good at making you fat when you eat these things.
1
SPEAKER_06
They actually extract more calories and pass it on to you.
1
SPEAKER_06
On the other hand, the gut buddies hate simple sugars, hate saturated fats.
1
SPEAKER_06
They like complex carbohydrates.
1
SPEAKER_06
 fibers, and they actually take most of that and keep it for themselves, make more little bacteria, and they tell you, hey, this is the stuff that we want to eat.
1
SPEAKER_06
And so I can take a meat and potatoes guy and who says,
1
SPEAKER_06
 salads, you know, vegetables.
1
SPEAKER_06
I hate that stuff.
1
SPEAKER_06
And kind of make him eat this stuff for a couple of weeks and he'll come back and he'll go, this is bizarre.
1
SPEAKER_06
I've been taken over by a foreign life form.
1
SPEAKER_06
He says,
1
SPEAKER_06
 I kill now to get a salad.
1
SPEAKER_06
If I don't get a salad, I'm ready to push somebody out of the way to get it.
1
SPEAKER_06
He says, this isn't me.
1
SPEAKER_06
And I said, well, actually, it is the new you.
1
SPEAKER_06
You have been taken over by the gut buddies, and they are now directing your taste.
1
SPEAKER_06
Let me give you one more exciting example.
1
SPEAKER_06
There was a recent Chinese study looking at fasting.
1
SPEAKER_06
 And there is a new theory called the gut-centric theory of hunger that I talk about in the Energy Paradox.
1
SPEAKER_06
That theory is that these bacteria actually guide our food choices and our hunger, whether we want to eat or not.
1
SPEAKER_06
Not our brain, not our willpower.
1
SPEAKER_06
So they took a bunch of volunteers and they put them on either a 7 or 14 day water fast.
1
SPEAKER_06
 Part of the group were given 100 calories of prebiotic fiber.
1
SPEAKER_06
That means we can't digest it, but the gut bacteria can eat it.
1
SPEAKER_06
Just 100 calories.
1
SPEAKER_06
The guys who got the 100 calories of prebiotic fiber, even going on a 14-day water fast,
1
SPEAKER_06
 had absolutely no hunger.
1
SPEAKER_06
The folks who didn't get it were hungry.
1
SPEAKER_06
And you go, well, what's the deal?
1
SPEAKER_06
Well, it turns out the guys that got the prebiotic fiber, their gut buddies said, thanks a lot.
1
SPEAKER_06
We're fed.
1
SPEAKER_06
Got what we need.
1
SPEAKER_06
You don't have to go looking for food.
1
SPEAKER_06
 In a way, that's really incredibly exciting and actually empowering.
1
SPEAKER_06
Because if we give them what they want, they'll take care of us.
1
SPEAKER_01
Hey everyone, this is Molly and Matt and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
1
SPEAKER_03
It's a show dedicated to helping you figure out the trickiest parts of adulting.
1
SPEAKER_01
 like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
1
SPEAKER_03
We're back with season two of the podcast, which means more opportunities to glow up and become a more responsible and better adult, one life lesson at a time.
1
SPEAKER_01
And let me just tell you, this show is just as much for us as it is for you.
1
SPEAKER_01
So let's figure this stuff out together.
1
SPEAKER_01
This season, we're going to talk about whether or not we're financially and emotionally ready for dog ownership.
1
SPEAKER_03
 We're going to figure out the benefits of a high yield savings account.
1
SPEAKER_01
And what exactly are the duties of being a member of the wedding party?
1
SPEAKER_03
All that plus so much more.
1
SPEAKER_01
Let's learn about all of it and then some.
1
SPEAKER_01
Listen to Grown Up Stuff How to Adult on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
1
SPEAKER_05
 Guess what, Bango?
1
SPEAKER_05
What's up, Will?
1
SPEAKER_05
So iHeart is giving us a whole minute to promote our podcast, Part-Time Genius.
1
SPEAKER_04
 I know, that's why I spent my whole week composing a haiku for the occasion.
1
SPEAKER_04
It's about my emotional journey in podcasting over the last seven years, and it's called Earthquake House.
1
SPEAKER_05
Mango, I'm going to cut you off right there.
1
SPEAKER_04
Why don't we just tell people about our show instead?
1
SPEAKER_04
Yeah, that's a better idea.
1
SPEAKER_04
So every week on Part-Time Genius, we feed our curiosity by answering the world's most important questions.
1
SPEAKER_04
Things like, when did America start dialing 911?
1
SPEAKER_04
Is William Shatner's best acting work in Esperanto?
1
SPEAKER_04
Also, what happened to Esperanto?
1
SPEAKER_05
 Plus, we cover questions like how Chinese is your Chinese food?
1
SPEAKER_05
How do dollar stores stay in business?
1
SPEAKER_05
And of course, is there an Illuminati of cheese?
1
SPEAKER_05
There absolutely is.
1
SPEAKER_04
And we are risking our lives by talking about it.
1
SPEAKER_04
But if you love mind-blowing facts, incredible history and really bad jokes, make your brains happy and tune in to Part-Time Genius.
1
SPEAKER_05
Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
1
SPEAKER_00
 A new season of Bridgerton is here.
1
SPEAKER_00
And with it, a new season of Bridgerton, the official podcast.
1
SPEAKER_00
I'm your host, Gabrielle Collins.
1
SPEAKER_00
And this season, we are bringing fans even deeper into the ton.
1
SPEAKER_00
Colin Bridgerton has returned from his travels abroad.
1
SPEAKER_00
Is Betrothal written in the stars for the eligible bachelor?
1
SPEAKER_00
 Meanwhile, the ton is reverberating with speculation of who holds Lady Whistledown's pen.
1
SPEAKER_00
We're discussing it all.
1
SPEAKER_00
I sit down with Nicola Coughlin, Luke Newton, Shonda Rhimes, and more to offer an exclusive peek behind the scenes of each episode of the new season.
1
SPEAKER_00
Watch season three of the Shondaland series on Netflix.
1
SPEAKER_00
Then,
1
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 Fall in love all over again by listening to Bridgerton, the official podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
1
SPEAKER_00
Subscribe to catch a new episode every Thursday.
1
SPEAKER_06
 I got to know Jack LaLanne in his later years.
1
SPEAKER_06
Jack LaLanne was the godfather of fitness, as far as I'm concerned.
1
SPEAKER_06
And Jack LaLanne had an expression.
1
SPEAKER_06
He says, if it tastes good, spit it out.
1
SPEAKER_06
Now, all of my staff say, will you stop saying that?
1
SPEAKER_06
Because now you're going to make people think you want them to eat non-tasty things.
1
SPEAKER_06
 He wasn't really saying that.
1
SPEAKER_06
What he was saying, he didn't know back then, is if you eat for them, then they'll take care of you.
1
SPEAKER_06
And I think he was absolutely right.
1
SPEAKER_02
And it is that transition, and it is crazy though that most of the stuff that's good for us,
1
SPEAKER_02
 Is just our palates just not trained to like it.
1
SPEAKER_02
Correct.
1
SPEAKER_02
Right.
1
SPEAKER_02
Like that's just the way it is.
1
SPEAKER_02
And I found that as I've had my wife in my ear over the years, it's and she's like almost coached me and guided me through this from a physical health point of view.
1
SPEAKER_02
I've seen my palate start to change.
1
SPEAKER_02
 And it's changed around stuff that I was addicted to, like I was addicted to chocolate or sugar because that's what I grew up having.
1
SPEAKER_02
And so for me now, when I'm generally not eating any raw sugars or whatever, I'm eating natural sugars and trying to remove it completely, but I can notice that my palate slowly started to change.
1
SPEAKER_02
It's taken a lot of time and effort.
1
SPEAKER_02
What are some of the... Tell us about some of these products and supplements that you've created to help this transition.
1
SPEAKER_02
And I'm asking because
1
SPEAKER_02
 you know I'm already like straight after this I'm going to be coming to your clinic to get checked out and get your help because I'm already you know fully what's the right word I'm fully immersed in what you're saying today like I'm thinking through everything you're saying and I'm just so happy that you're doing this it brings me so much joy that someone's actually speaking about these things in a scientific clear and researched way because I think it's so needed today
1
SPEAKER_02
 Tell me what you eat, first of all, on a daily basis.
1
SPEAKER_02
I think it'd be good for people to hear.
1
SPEAKER_02
What Dr. Mark Hyman eats, if you feel like sharing that with us.
1
SPEAKER_02
And what was your journey to get there personally?
1
SPEAKER_02
 Yeah.
1
SPEAKER_02
Um, because you didn't know this when you were born, you haven't been living like this for, no, but you make a good point.
1
SPEAKER_06
And I, I use this example from my patients, uh, you know, a little child in Japan, um, doesn't come out of the womb wanting to eat seaweed.
1
SPEAKER_06
Uh, and yet, uh, you know, almost from day one, they are exposed to seaweed and think it's the best thing they ever had.
1
SPEAKER_06
 And so almost all of our preferences are culturally driven.
1
SPEAKER_06
And there's nothing wrong with culture.
1
SPEAKER_06
Let's embrace culture.
1
SPEAKER_06
But for instance, breakfast.
1
SPEAKER_06
Breakfast is actually a very modern invention.
1
SPEAKER_06
If you follow hunter gatherers, there is no such thing as breakfast because there's no storage system.
1
SPEAKER_06
Nobody's got a refrigerator.
1
SPEAKER_06
There's not even a cupboard.
1
SPEAKER_06
 And so they have to find breakfast, and breakfast means break fast.
1
SPEAKER_06
And most of them don't eat until 11 o'clock in the morning.
1
SPEAKER_06
Interesting, I just got back from France.
1
SPEAKER_06
The French actually have no word for breakfast.
1
SPEAKER_06
Dejeuner was the first meal.
1
SPEAKER_06
When all the tourists arrived, they made up a word, petite dejeuner, little first meal, and that's breakfast.
1
SPEAKER_06
 Breakfast was an industrial revolution product Men would have to go to factories very early in the morning.
1
SPEAKER_06
There were no breaks There were no lunch breaks and they get home late at night And so their wives would make them a breakfast before they went to work because they were gonna fast They were basically gonna do Ramadan every day of their lives, you know a pre-dawn meal and then a post
1
SPEAKER_06
 a sunset meal, which I write about in the book.
1
SPEAKER_06
Ramadan fasting is really useful, but that's beside the point.
1
SPEAKER_06
So the Kellogg's Corn Flakes Company, which was founded in 1906, actually, 1906, yeah, made breakfast cereal the most important meal.
1
SPEAKER_06
And interestingly enough, they and the United Fruit Company, Chiquita Banana,
1
SPEAKER_06
 paid physicians in the early 1900s to tell people that breakfast was the most important meal of the day.
1
SPEAKER_02
Wow.
1
SPEAKER_06
Yeah.
1
SPEAKER_06
And so, you know, it's again, um, I lived in England, uh, training in children's heart surgery and the Brits were never exposed to cereal until 1942 when, when the allies, when the Americans came over.
1
SPEAKER_06
And I have a lot of patients from, for instance, the Middle East,
1
SPEAKER_06
 They were never exposed to cereal until 1960.
1
SPEAKER_06
And you can just watch our cultural spread take over.
1
SPEAKER_06
Great marketing, great advertising.
1
SPEAKER_06
Yeah, just great marketing.
1
SPEAKER_06
It's addictive food, too.
1
SPEAKER_02
Absolutely.
1
SPEAKER_06
It's really simple carbohydrates.
1
SPEAKER_02
No, no, this is good.
1
SPEAKER_02
This is great.
1
SPEAKER_02
I love how you're able to
1
SPEAKER_02
 Your research and obviously your depth of knowledge of interweaving history with food, with culture, with what's happening economically.
1
SPEAKER_02
I just think that that's what I'm finding so fascinating about this.
1
SPEAKER_02
I don't think I've ever sat down with someone who's broken it down in this way for me.
1
SPEAKER_02
And actually, when you start seeing that, it's easy for anyone listening to connect the dots and go,
1
SPEAKER_02
 Oh yeah, that is right.
1
SPEAKER_02
I only like that because of I was born in this area or this is what we did or this is what my family did and now I realize that that doesn't mean it's healthy or good for me.
1
SPEAKER_02
But yes, tell us about your diet and then I'm going to get you to analyze mine.
1
SPEAKER_02
So I want to share with you what I eat for breakfast, lunch and dinner and then I'll get you to break down what I need to change and I'd love that.
1
SPEAKER_06
 So for the last 21 years now, from January through June, I don't eat breakfast, I don't eat lunch during the week.
1
SPEAKER_06
At all?
1
SPEAKER_06
At all.
1
SPEAKER_06
And I eat all my calories in a two-hour window from five to seven at night.
1
SPEAKER_06
So 22 out of 24 hours I'm fasting.
1
SPEAKER_06
 You don't eat at all?
1
SPEAKER_06
At all.
1
SPEAKER_02
Not even like a snack or a bar?
1
SPEAKER_02
Nothing.
1
SPEAKER_02
Wow.
1
SPEAKER_02
I have about... And you have a busy life, just to clarify, you don't sit around on a beach all day.
1
SPEAKER_02
No, so I... You're like, today you were like, oh, I've got another meeting to go to, like... Well, I... And you see patients.
1
SPEAKER_06
I see patients six days a week.
1
SPEAKER_06
I see patients Monday through Thursday.
1
SPEAKER_06
Friday, I'm at Gundry MD here in LA.
1
SPEAKER_06
 Saturday and Sunday, I have patients in Santa Barbara at my other office.
1
SPEAKER_06
So tomorrow, Saturday, I will have a full patient schedule.
1
SPEAKER_06
Sunday, I will have a full patient schedule.
1
SPEAKER_06
So six days a week, I'm seeing patients.
1
SPEAKER_06
One day a week, I'm at Gundry MD.
1
SPEAKER_06
And I don't eat during those times.
1
SPEAKER_02
 How long have you been doing that?
1
SPEAKER_06
21 years.
1
SPEAKER_02
Wow.
1
SPEAKER_02
21 years.
1
SPEAKER_06
I was actually, as far as I know, the first person to write about intermittent fasting in my first book, Dr. Gundry's Diet Evolution.
1
SPEAKER_06
It's actually a hilarious story.
1
SPEAKER_06
Tell us.
1
SPEAKER_06
So I had an entire chapter.
1
SPEAKER_06
 on time-restricted eating or intermittent fasting, whatever you want to call it, compressing the eating window from when you start eating in the morning until when you finish at night.
1
SPEAKER_06
And there's more and more and more and more evidence that if we can reduce that eating window to six to eight hours a day,
1
SPEAKER_02
 Yeah, mine's eight right now.
1
SPEAKER_06
Yeah, six to eight hours a day.
1
SPEAKER_06
It's going to have profound short-term and long-term effects on our health.
1
SPEAKER_06
And we can actually measure that with some cool test called insulin-like growth factor and do that experiment on a person and watch their insulin-like growth factor plummet.
1
SPEAKER_06
So I wrote an entire chapter in my first book and my editor, Heather Jackson,
1
SPEAKER_06
 Said look this book is so crazy.
1
SPEAKER_06
Anyhow, this is nuts and She said I'm gonna cut this chapter.
1
SPEAKER_06
No, no, no, you can't do that.
1
SPEAKER_06
This is really important You know, I've been doing this for five years already and you know, here's the data.
1
SPEAKER_06
Here's the research.
1
SPEAKER_06
It's you know, it's
1
SPEAKER_06
 It's proven in animals, blah, blah, blah.
1
SPEAKER_06
The Ramadan diet is a version of that.
1
SPEAKER_06
We know human studies.
1
SPEAKER_06
You can't do it.
1
SPEAKER_06
And she said, I'll give you two pages to make your case.
1
SPEAKER_06
Wow.
1
SPEAKER_06
 Okay, so she came up to me, I was lecturing at the MindBodyGreen Symposium two years ago, pre-COVID, and she was in the audience, and she came up to me.
1
SPEAKER_06
She says, first of all, you know, congratulations on everything.
1
SPEAKER_06
She said, secondly, I have to apologize.
1
SPEAKER_06
She said, you were right about intermittent fasting.
1
SPEAKER_06
You were so far ahead of your time.
1
SPEAKER_06
I apologize.
1
SPEAKER_06
Will you ever forgive me?
1
SPEAKER_06
I said,
1
SPEAKER_06
 It's okay.
1
SPEAKER_06
No, I'll never forgive you.
1
SPEAKER_06
Yeah, so it's very powerful and literally the second half of the energy paradox is to how to get people to implement this.
1
SPEAKER_06
The problem with intermittent fasting
1
SPEAKER_06
 80% of Americans, Westerners, are pre-diabetic, insulin resistant, whether they know it or not.
1
SPEAKER_06
And their doctors don't know how to diagnose it, quite frankly.
1
SPEAKER_06
And when people embark on trying to extend the period of time where they're not eating, they literally fall flat on their face.
1
SPEAKER_06
They get headaches, they get weak, they get- Energy less.
1
SPEAKER_06
Energy is gone.
1
SPEAKER_06
 And that's because we can't convert from burning glucose, sugar as a fuel, to burning fatty acids as a fuel.
1
SPEAKER_06
And that's what's called metabolic flexibility.
1
SPEAKER_06
 And if you want to live a long time, if you want to have a brain that works late into life, you have to have metabolic flexibility.
1
SPEAKER_06
You have to be able to change, almost like a hybrid car, change from a gasoline engine to a battery.
1
SPEAKER_06
And that's basically the analogy.
1
SPEAKER_06
And most of us
1
SPEAKER_06
 are stuck using sugar as a fuel.
1
SPEAKER_02
And can we build that?
1
SPEAKER_02
Exactly.
1
SPEAKER_06
But you can't just jump off the cliff.
1
SPEAKER_02
Yes, of course.
1
SPEAKER_02
Yeah, no one needs to do that overnight.
1
SPEAKER_02
Yeah.
1
SPEAKER_06
And so what I do in the book is say, OK, let's suppose you eat breakfast, break fast at 7 o'clock in the morning.
1
SPEAKER_06
 Tomorrow I want you to eat breakfast at eight o'clock in the morning.
1
SPEAKER_06
Come on, give me an hour.
1
SPEAKER_06
And we're going to do that for a week.
1
SPEAKER_06
OK, next week we're going to do it at nine o'clock in the morning and we're going to practice that for a week.
1
SPEAKER_06
It's like going to the gym.
1
SPEAKER_06
You know, you're not going to pick up a 50 pound dumbbell and do bicep curls.
1
SPEAKER_02
Definitely not.
1
SPEAKER_06
Can you?
1
SPEAKER_06
Oh, yes.
1
SPEAKER_06
But we got to train you.
1
SPEAKER_06
So we have to train
1
SPEAKER_06
 your mitochondria, your... So you're trying to squash that eating time.
1
SPEAKER_02
Yeah.
1
SPEAKER_06
And so over a six-week period, we can get most people to having their break fast at noon.
1
SPEAKER_06
And then if I can get people to quit eating at around seven o'clock at night, there's tremendous evidence that
1
SPEAKER_06
 If we get a three-hour window before we go to bed, we'll actually have a period when we go to sleep called brainwashing, which I write about and Dale Bredesen writes about.
1
SPEAKER_06
We literally clean the toxins out of our brain like a washing machine.
1
SPEAKER_06
But if we eat too close to bedtime, all the blood flow that would normally do that is down in our gut digesting.
2
SPEAKER_05
 That's what we do.
2
SPEAKER_05
If we do this in a stepwise progression, it's also the same as weaning off sweet taste.
2
SPEAKER_05
There are actually a number of good natural no-calorie sweeteners out there.
2
SPEAKER_06
I eat monk fruit.
2
SPEAKER_05
Monk fruit is really quite good.
2
SPEAKER_05
My new favorite is allulose because allulose is actually a prebiotic and it's a natural sugar.
2
SPEAKER_06
 And what do they put it in for you to eat it?
2
SPEAKER_05
It's a white powder, unfortunately.
2
SPEAKER_05
But yeah, it's readily available now in a lot of stores.
2
SPEAKER_05
If not, you can find it online.
2
SPEAKER_05
And it's a really unique sweetener.
2
SPEAKER_05
 But one of the things you want to do is retreat from sweet.
2
SPEAKER_05
And so if you're used to putting a teaspoon of monk fruit in your coffee or whatever, in your yogurt, then put it down to a half a teaspoon.
2
SPEAKER_05
It won't be as sweet as you like, but in a week or so you'll say, you know, this is really quite sweet.
2
SPEAKER_05
Well then put a quarter of a teaspoon in.
2
SPEAKER_05
And it's an easy way.
2
SPEAKER_05
 Don't jump off cliffs because most people just fall flat on their face, they fail and they say, ah, this isn't for me, this doesn't work.
2
SPEAKER_06
Yes, yes, exactly.
2
SPEAKER_06
And then it's just a battle of willpower.
2
SPEAKER_05
 Yeah, this should never be a battle of willpower.
2
SPEAKER_05
And what I try to do is try to get folks to enlist the power of their gut bacteria.
2
SPEAKER_05
And if you start giving your gut bacteria what they want to eat, I mean, it's just amazing what happens to people.
2
SPEAKER_05
It's just amazing.
2
SPEAKER_05
It's really exciting.
2
SPEAKER_05
And that's why I see patients six days a week.
2
SPEAKER_05
I'm like a kid in a candy store.
2
SPEAKER_05
 And let me just tell you a real quick story.
2
SPEAKER_05
Please.
2
SPEAKER_05
We've got this young family in Texas.
2
SPEAKER_05
Mother with two children.
2
SPEAKER_05
The boy, actually I take care of both boys.
2
SPEAKER_05
 I saw this young man when he was eight years old.
2
SPEAKER_05
He had such severe psoriasis on his hands and feet that his hands and feet were bloody.
2
SPEAKER_05
And he had been to specialists.
2
SPEAKER_05
He'd been on drugs.
2
SPEAKER_05
And it was just the saddest thing.
2
SPEAKER_05
His mother sent me pictures of this.
2
SPEAKER_05
She said, I carry my eight-year-old son around because he can't walk.
2
SPEAKER_05
He can't go to school.
2
SPEAKER_05
We've been everywhere.
2
SPEAKER_05
Can you help?
2
SPEAKER_05
And I said, yeah.
2
SPEAKER_05
 So we looked and he had a massive leaky gut and multiple autoimmune diseases like psoriasis, like lupus.
2
SPEAKER_05
And we put him through, okay, what are you sensitive to?
2
SPEAKER_05
And put him on that program.
2
SPEAKER_05
 And he completely cleared up over a course of a year.
2
SPEAKER_05
And then he went to school, he started going to school, and there was a birthday party at school.
2
SPEAKER_05
And he ate a birthday cupcake.
2
SPEAKER_05
And literally within days, he started having these lesions on his hands and feet.
2
SPEAKER_05
And we checked, he had completely sealed his leaky gut on his blood work.
2
SPEAKER_05
So we checked his blood work,
2
SPEAKER_05
 Boom.
2
SPEAKER_05
Everything was kind of back to square one.
2
SPEAKER_05
That's amazing.
2
SPEAKER_05
That's incredible.
2
SPEAKER_05
So I just talked to them on the phone this week.
2
SPEAKER_05
And he's now 12.
2
SPEAKER_06
He's a young patient.
2
SPEAKER_05
Oh, I see.
2
SPEAKER_05
Lots of young kids.
2
SPEAKER_05
And now he's in school.
2
SPEAKER_05
He's thriving.
2
SPEAKER_05
He's a smart kid.
2
SPEAKER_05
And mother sends me pictures.
2
SPEAKER_05
His hands are normal.
2
SPEAKER_05
His feet are normal.
2
SPEAKER_05
And it's like,
2
SPEAKER_05
 No wonder I get up every day.
2
SPEAKER_05
You get this kid whose mother was carrying him around because he couldn't walk, because his feet were bleeding, and he couldn't hold a pencil because his hands were bleeding.
2
SPEAKER_05
And it's all because he had a leaky gut.
2
SPEAKER_06
 Yeah, that's incredible.
2
SPEAKER_06
Dr. Gundry, you're going to have to come back for a part two, because I could talk to you for another hour, but we're running out of time.
2
SPEAKER_06
Oh, no.
2
SPEAKER_06
So, I'm going to have to ask you our final five.
2
SPEAKER_06
We end every episode with a final five, fast five round, where you have to answer each question in one word or one sentence maximum.
2
SPEAKER_06
It's really tight, so a seven-word sentence.
2
SPEAKER_06
So, these are your final five, Dr. Gundry.
2
SPEAKER_06
The first question is, what is the best food diet advice you've ever received?
2
SPEAKER_05
 It's what I tell people not to eat that's important.
2
SPEAKER_05
The more I tell people what not to eat, the better their health.
2
SPEAKER_06
Great.
2
SPEAKER_06
Second, what's the worst food diet advice you've ever received?
2
SPEAKER_05
Eat multiple small meals throughout the day to keep your energy up.
2
SPEAKER_06
Okay, good one.
2
SPEAKER_06
Question number three.
2
SPEAKER_06
What would you say is... What is the first thing you do when you wake up in the morning?
2
SPEAKER_05
Pet my dogs.
2
SPEAKER_06
 Ah, nice.
2
SPEAKER_06
Question number four, what's the biggest lesson you've learned in the last 12 months?
2
SPEAKER_05
Oh, in the last 12 months, the power of food to prevent COVID.
2
SPEAKER_06
Oh, wow.
2
SPEAKER_06
OK.
2
SPEAKER_06
And the fifth and final question, if you could create one law that everyone in the world had to follow, what would it be?
2
SPEAKER_05
Listen to your mother.
2
SPEAKER_06
 That's brilliant.
2
SPEAKER_06
Dr. Gundry, thank you so much for joining us on On Purpose today.
2
SPEAKER_06
I want to recommend to everyone who's been listening and watching, go and grab a copy of The Energy Paradox, which is Dr. Gundry's new book, and go and grab a copy of The Plant Paradox.
2
SPEAKER_06
I promise you, you won't regret it.
2
SPEAKER_06
I know that I'm going to be seeing Dr. Gundry a lot more after this.
2
SPEAKER_06
I'm hoping he'll make some time for me.
2
SPEAKER_06
But Dr. Gundry, we'd love to invite you back on for a part two.
2
SPEAKER_06
I think we have so much more to talk about and we've just scratched the surface.
2
SPEAKER_06
So thank you so much for your time today and thank you for sharing your insights with us.
2
SPEAKER_05
 Great, happy to come back.
2
SPEAKER_06
Yeah.
2
SPEAKER_03
 Guess what, Will?
2
SPEAKER_03
What's that, Mango?
2
SPEAKER_03
I've been trying to write a promo for our podcast, Part-Time Genius, but even though we've done over 250 episodes, we don't really talk about murders or cults.
2
SPEAKER_04
I mean, we did just cover the Illuminati of cheese, so I feel like that makes us pretty edgy.
2
SPEAKER_04
We also solve mysteries like how Chinese is your Chinese food and how do dollar stores make money?
2
SPEAKER_04
And then, of course, can you game a dog show?
2
SPEAKER_04
So what you're saying is everyone should be listening.
2
SPEAKER_04
Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
2
SPEAKER_00
 A new season of Bridgerton is here.
2
SPEAKER_00
And with it, a new season of Bridgerton, the official podcast.
2
SPEAKER_00
I'm your host, Gabby Collins.
2
SPEAKER_00
And this season, we are bringing fans even deeper into the ton.
2
SPEAKER_00
Watch season three of the Shondaland series on Netflix.
2
SPEAKER_00
Then fall in love all over again by listening to Bridgerton, the official podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
2
SPEAKER_00
Subscribe to catch a new episode every Thursday.
2
SPEAKER_01
 Hey everyone, this is Molly and Matt, and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
2
SPEAKER_02
It's a show dedicated to helping you figure out the trickiest parts of adulting.
2
SPEAKER_01
Like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
2
SPEAKER_02
Let's learn about all of it and then some.
2
SPEAKER_02
Listen to Grown Up Stuff How to Adult on America's number one podcast network, iHeart.
2
SPEAKER_02
Open your free iHeart app and search Grown Up Stuff.