0
SPEAKER_03
Something that makes me crazy is when people say, well, I had this career before, but it was a waste.
0
SPEAKER_03
And that s where the perspective shift comes, that it s not a waste, that everything you ve done has built you to where you are now.
0
SPEAKER_03
This is She Pivots, the podcast where we explore the inspiring pivots women have made and dig deeper into the personal reasons behind them.
0
SPEAKER_03
Join me, Emily Tish Sussman, every Wednesday on She Pivots.
0
SPEAKER_03
Listen to She Pivots on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
Get emotional with me, Radhi Devlukhia, in my new podcast, A Really Good Cry.
0
SPEAKER_02
We re going to be talking with some of my best friends.
0
SPEAKER_01
I didn t know we were going to go there.
0
SPEAKER_02
People that I admire.
0
SPEAKER_02
When we say listen to your body, really tune in to what s going on.
0
SPEAKER_02
Authors of books that have changed my life.
0
SPEAKER_02
Now you re talking about sympathy, which is different than empathy.
0
SPEAKER_02
Never forget, it s OK to cry as long as you make it a really good one.
0
SPEAKER_02
Listen to A Really Good Cry with Radhi Devlukia on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_04
Imagine you asked two people the same seven questions.
0
SPEAKER_04
I m Minnie Driver, and this was the idea I set out to explore in my podcast, Minnie Questions.
0
SPEAKER_04
This year, we bring a whole new group of guests to answer the same seven questions, including Courtney Cox, Rob Delaney, Liz Phair, and many, many more.
0
SPEAKER_04
Join me on Season 3 of Mini Questions on the iHeartRadio app, Apple Podcasts, or wherever you get your favorite podcasts.
0
SPEAKER_04
Seven questions.
0
SPEAKER_04
Limitless answers.
0
SPEAKER_01
This segment about sleep rituals is brought to you by DreamCloud Sleep, the world s most affordable luxury mattress.
0
SPEAKER_01
Did you know that the quality of your sleep directly impacts your overall health and happiness?
0
SPEAKER_01
That s where a sleep ritual comes into play.
0
SPEAKER_01
By establishing a soothing pre-sleep routine, you signal your body that it s time to wind down, promoting a smoother transition to dreamland and ensuring you wake up each morning feeling fully restored and eager to embrace the day ahead.
0
SPEAKER_01
But are you finding it hard to switch off after a hectic day?
0
SPEAKER_01
If you do, try some of these tips.
0
SPEAKER_01
Before lying down, take a moment to unwind with calming practices that will help you sleep better.
0
SPEAKER_01
Try deep breathing exercises, meditation, or gentle stretching to relax your mind and body.
0
SPEAKER_01
A hot bath or a cup of herbal tea can also do wonders in preparing you for a tranquil night s sleep.
0
SPEAKER_01
Another factor that can affect your sleep quality is the mattress that you re using.
0
SPEAKER_01
Having a good mattress can give you the proper comfort and support, which means you can sleep deeply and wake up feeling refreshed, which is essential for your overall health, reducing pain and feeling your best.
0
SPEAKER_01
With DreamCloud, it s about investing in yourself and it goes to show that you don t have to spend a fortune to sleep comfortably.
0
SPEAKER_01
DreamCloud offers affordable luxury, proving that you can enjoy a truly restful night s sleep without breaking the bank.
0
SPEAKER_01
Their mattresses are a dreamy blend of individually wrapped coils and gel memory foam.
0
SPEAKER_01
It s a premium hybrid mattress that s both supportive and soft.
0
SPEAKER_01
It s super high quality and guaranteed to last longer.
0
SPEAKER_01
So go ahead, slip into something more comfortable and feel the DreamCloud difference.
0
SPEAKER_01
Go to dreamcloudsleep.com and use code J for 40% off plus an additional $50 off any mattress purchase.
0
SPEAKER_01
DreamCloud, the world s most affordable luxury mattress.
0
SPEAKER_00
For every 10% of time that you spend sitting, you have a 10% increase in all-cause mortality.
0
SPEAKER_00
That s crazy.
0
SPEAKER_00
Yes.
0
SPEAKER_00
Sitting for more than an hour at a time is literally what s killing most of us right now.
0
SPEAKER_03
He s a world-renowned surgeon.
0
SPEAKER_00
Entrepreneur and founder of Next Health.
0
SPEAKER_03
Dr. Darshan Shah.
0
SPEAKER_00
Western medicine is so disease-focused and so reactive that unless things are really bad, there s nothing they can offer you.
0
SPEAKER_00
The patients I was seeing, they re like, how come no one told me this?
0
SPEAKER_01
Before we jump into this episode, I d like to invite you to join this community to hear more interviews that will help you become happier, healthier, and more healed.
0
SPEAKER_01
All I want you to do is click on the subscribe button.
0
SPEAKER_01
I love your support.
0
SPEAKER_01
It s incredible to see all your comments, and we re just getting started.
0
SPEAKER_01
I can t wait to go on this journey with you.
0
SPEAKER_01
Thank you so much for subscribing.
0
SPEAKER_01
It means the world to me.
0
SPEAKER_04
The best-selling author and host.
0
SPEAKER_04
The number one health and wellness podcast.
0
SPEAKER_04
On Purpose with Jay Shetty.
0
SPEAKER_01
Hey everyone, welcome back to On Purpose, the number one health and wellness podcast in the world.
0
SPEAKER_01
Thanks to each and every one of you that come back every week to listen, learn, and grow.
0
SPEAKER_01
Our mission here is to make the world happier, healthier, and more healed.
0
SPEAKER_01
And we do that through introducing you to experts, stories, scientists, researchers, and doctors who have insights that we can all apply and improve our day-to-day life, or maybe even the way we think and live.
0
SPEAKER_01
Now today s guest is someone that I ve been working with personally for quite a few months now, if not a bit longer than that.
0
SPEAKER_01
And he s someone that I m excited to introduce you to because he has so much great insight.
0
SPEAKER_01
And I love the way he approaches some of the challenges that we re all facing in our daily lives with our health and wellness.
0
SPEAKER_01
Today s guest is Dr. Shah, Darshan Shah, MD, a health and wellness specialist, a board-certified surgeon, published author, entrepreneur, and founder of Next Health, the world s first and largest health optimization and longevity clinic.
0
SPEAKER_01
With expertise in all body systems, Dr. Shah has performed over 15,000 surgical procedures, including trauma surgery, general surgery, and reconstructive procedures.
0
SPEAKER_01
As a health and wellness specialist, Darshan has advised thousands of patients on how to optimize their well-being and extend their life s plan.
0
SPEAKER_01
Please welcome to the show, Dr. Shah.
0
SPEAKER_01
Dr. Shah.
0
SPEAKER_01
Thank you so much for having me.
0
SPEAKER_01
It s good to have you here.
0
SPEAKER_00
Yes, yes.
0
SPEAKER_01
I was thinking about it.
0
SPEAKER_01
I think we started working together probably just under a year ago, it feels like.
0
SPEAKER_01
It feels like about a year.
0
SPEAKER_01
About a year, about a year.
0
SPEAKER_01
And I remember we got introduced through my health coach, I believe.
0
SPEAKER_01
I think I m trying to, now I m like trying to piece it together.
0
SPEAKER_00
Connect the dots.
0
SPEAKER_00
I think it was my health coach, right?
0
SPEAKER_01
So Mona Sharma, who I ve worked with for quite a few years now, she introduced us.
0
SPEAKER_01
You have this incredible facility.
0
SPEAKER_01
I know it s definitely in LA because that s where I go.
0
SPEAKER_01
Where else do you have it?
0
SPEAKER_00
So yeah, we have three locations in LA, one in New York, and one also in Hawaii right now and Maui, which is sadly right now, they re going through a lot.
0
SPEAKER_00
But and now we re actually franchising all over the world.
0
SPEAKER_00
So we ll be in Dubai, we will be in Canada, Australia, and all over the United States here pretty soon.
0
SPEAKER_01
And talk to me about this transition that you made very early on in your journey, or not early on actually, sorry, more recently.
0
SPEAKER_01
More recently you made a shift in your career because you went from practicing as a doctor traditionally to now building Next Health.
0
SPEAKER_01
Talk to me about that transition and ask about why you did that and what was the reasoning behind it.
0
SPEAKER_00
Yeah, I think, you know, most physicians never anticipate a complete 180 transition in their career, especially after you ve like dedicated 25 plus years.
0
SPEAKER_00
But I felt a real need to do that.
0
SPEAKER_00
And it was mainly because of my own personal health.
0
SPEAKER_00
So what happened was I started off as a surgeon.
0
SPEAKER_00
I
0
SPEAKER_00
Then also went into the entrepreneurial side of surgery.
0
SPEAKER_00
I brought surgery centers and I started hiring doctors as well.
0
SPEAKER_00
And so I was spending half my life being a surgeon, treating patients in the operating room, the other half my life running the business, and the other half of my life, you know, trying to maintain my own health and my own sanity.
0
SPEAKER_00
And unfortunately, that last part of my life just kind of fell through the cracks, right?
0
SPEAKER_00
And so what happened was I found myself
0
SPEAKER_00
15 plus years into my career as probably the most unhealthy person in the building that I was working in.
0
SPEAKER_00
I was 40 pounds overweight and weight doesn t really matter for everything, but for me that really led to tons of health challenges such as I had high blood pressure and that blood pressure was not getting any better despite being on two medications.
0
SPEAKER_00
I was pre-diabetic on diabetes medications and I was not able to move very well, like all my joints ached because of an autoimmune disease starting.
0
SPEAKER_00
So, you know, I was 15, 16 years into my career and I was like, I m getting really, really sick.
0
SPEAKER_00
And at that point in time as well, I had my first child.
0
SPEAKER_00
And, you know, having your first child is often like a time in your life where you sit and reflect.
0
SPEAKER_00
And I was actually doing the math, utilizing studies that say, like, if you have this hemoglobin A1c, this level of high blood pressure, this level of obesity, how long are you gonna live?
0
SPEAKER_00
And as I was doing the math, and I came quickly to the realization, I was a little bit older when I had my first child, I was 40, that I would not live to see him potentially graduate from college.
0
SPEAKER_00
And to me, like that was a major kind of punch in the gut, right?
0
SPEAKER_00
Like, what am I doing to myself?
0
SPEAKER_00
And so that kind of started this thought process and this transition in my life where I said, I need to make some massive changes here and I need to do it quick because I need to be alive for this kid, you know?
0
SPEAKER_00
I did what a lot of people do.
0
SPEAKER_00
I said, you know, I need to find the best of the best doctors.
0
SPEAKER_00
So I went to Beverly Hills.
0
SPEAKER_00
I researched all the best concierge medicine doctors.
0
SPEAKER_00
You know, I hired an expensive concierge medicine doctor.
0
SPEAKER_00
I said, your job is to get me healthy.
0
SPEAKER_00
Went to his office and, you know, paid a pretty penny for this too.
0
SPEAKER_00
It wasn t cheap.
0
SPEAKER_00
He did a bunch of tests on me and he found out that, yeah, I was prediabetic and it was getting a little bit worse and I was hypertensive and I need to be another blood
1
SPEAKER_01
and probably the reason I was having difficulty moving and performing all the activities of my life that I wanted to perform with vitality was because I was depressed.
1
SPEAKER_01
So then he added an anti-depression medication to my list of meds.
1
SPEAKER_01
My list of meds grew from eight medications to 12 medications, and that s all he told me.
1
SPEAKER_01
He just prescribed me four or five more things.
1
SPEAKER_01
There wasn t even a mention of, do you go to the gym?
1
SPEAKER_01
How do you sleep?
1
SPEAKER_01
What s your stress level like?
1
SPEAKER_01
Not even a question about that.
1
SPEAKER_01
And I thought to myself, like, there is something really wrong here.
1
SPEAKER_01
And this was the world that I grew up in, right?
1
SPEAKER_01
This is the medical training that I grew up in medical school.
1
SPEAKER_01
When I did med school back in the 1990s, you spent one day of one class talking about nutrition, maybe half a day of another class talking about sleep, but it was mostly about sleep disorders, right?
1
SPEAKER_01
Like sleep apnea and things like that.
1
SPEAKER_01
I did not have the knowledge, so how could I expect this guy to have the knowledge, right?
1
SPEAKER_01
I mean, Western medicine is so disease-focused and so reactive that unless things are really bad and we can t prescribe you a pill or a surgery, there s nothing they can offer you.
1
SPEAKER_01
Really, right?
1
SPEAKER_01
And so I saw like a massive flaw here.
1
SPEAKER_01
And I decided that moment in time, like I need to learn for myself how to do this right.
1
SPEAKER_01
So decided to hire someone else to take position in my office that I had and just take some time off and educate myself.
1
SPEAKER_01
And so that led to six months to a year of going to every conference I could find.
1
SPEAKER_01
And this was like eight, nine years ago.
1
SPEAKER_01
When I have a struggle, my first instinct is to educate myself, learn, learn, learn.
1
SPEAKER_01
And so I went to every conference I could find.
1
SPEAKER_01
I went to like physical therapy conferences.
1
SPEAKER_01
I went to like how to become a personal trainer, registered dietician courses.
1
SPEAKER_01
I went to all these conferences and I learned so much.
1
SPEAKER_01
And then I kind of stumbled into the field of functional medicine.
1
SPEAKER_01
Have you heard of functional medicine?
1
SPEAKER_01
And I m sure you have.
1
SPEAKER_01
Yeah.
1
SPEAKER_01
Dr. Hyman on here is one of the fathers of functional medicine, my favorite people in the whole world.
1
SPEAKER_01
But
1
SPEAKER_01
learn from him and others about the root cause of illness.
1
SPEAKER_01
And it was incredible.
1
SPEAKER_01
Like within eight months, I was able to like completely turn my health around.
1
SPEAKER_01
And as I was doing this, the patients I was seeing, I was helping them do the same thing.
1
SPEAKER_01
And they were like, how come no one told me this?
1
SPEAKER_01
And so that s what kind of started my new career in medicine.
1
SPEAKER_01
I said, you know, medicine is fantastic.
1
SPEAKER_01
If you re helping sick people become unsick, you re treating cancer, you re treating diabetes.
1
SPEAKER_01
But it s also, to me, exponentially more fantastic when you re helping the other 90% of people who aren t sick stay healthy and never get to that point in the first place.
1
SPEAKER_01
And so for me, it was just kind of bringing all that together and really
1
SPEAKER_01
providing a place for people to go when you re not yet sick, like when you not yet need to go to the doctor, the hospital, where do you go?
1
SPEAKER_01
It s not just the gym, right?
1
SPEAKER_01
There s much more you need to do.
1
SPEAKER_01
It s a lot more work to be done.
1
SPEAKER_01
And that s what I then dedicated my new kind of, my new life in medicine to is creating that place.
1
SPEAKER_00
What are those key pillars or the core areas of Next Health based on functional medicine that you re measuring and that you think we all need to be aware of when we re looking at that 360 degree look at our health?
1
SPEAKER_01
Right, right.
1
SPEAKER_01
So, you know, this is where I think, you know, I have this conversation with all my patients, we sit down and we say, look, there s an overwhelming amount of health information out there.
1
SPEAKER_01
And a lot of it is not based in science.
1
SPEAKER_01
There s a lot of like majoring in minor things, right?
1
SPEAKER_01
There s a lot of focus on like, what s the best superfood?
1
SPEAKER_01
Or, you know, what s the how much caffeine should I have per day?
1
SPEAKER_01
But like, in reality, what I tell people is, let s break this down for you.
1
SPEAKER_01
Into the main components and over time.
1
SPEAKER_01
Let me educate you on the main components of health But let s not major in the minor things less focus on the 20% of the information That s going to give you the 80% of the result, right?
1
SPEAKER_01
Like what are the key two or three things you need to know on each aspect of your health to create a major difference?
1
SPEAKER_01
and that s the Pareto principle, which is that
1
SPEAKER_01
Where can you expend the least amount of energy to get the most amount of results?
1
SPEAKER_01
And once you get that right, you can absolutely go down the rabbit hole further if you want to.
1
SPEAKER_01
So we start off, I have this thing called a wellness wheel, I call it.
1
SPEAKER_01
There are 12 points in the wellness wheel.
1
SPEAKER_01
We start off with the basics, nutrition, sleep, and exercise, but then we move on to gut health, immune system health, hormone health, heart health, and brain health.
1
SPEAKER_01
And so then we spend a lot of time talking about each one of those individually.
1
SPEAKER_01
And in each one of these categories, what I do is I try to frame it as this is a three-step process.
1
SPEAKER_01
And the first step is, number one, how do we make sure you re not dying from this, right?
1
SPEAKER_01
How do we make sure your nutrition is not killing you, like you re becoming a metabolic disaster with diabetes?
1
SPEAKER_01
Or how do we make sure that your immune system is healthy enough to prevent cancer?
1
SPEAKER_01
How to not die, basically.
1
SPEAKER_01
The second part of it is how do we improve your health span?
1
SPEAKER_01
How do we keep you as healthy as possible for as long as possible?
1
SPEAKER_01
And then the last part is what s the advanced science out there in the longevity world that we can implement into your life?
1
SPEAKER_01
Once we make sure you re not in trouble and that you ve mastered how to take care of your health span yourself, how do we then start applying
1
SPEAKER_01
these new techniques, this new science.
1
SPEAKER_01
So a lot of people come to us and they want to jump straight to like, how do I do NADIV?
1
SPEAKER_01
How do I do hyperbaric oxygen therapy?
1
SPEAKER_01
I m like, no, no, no, let s hold on a second.
1
SPEAKER_01
Let s make sure you re not eating ultra processed food first, because that s what s going to make the biggest difference, right?
1
SPEAKER_01
So that s kind of how we frame it.
1
SPEAKER_01
And we go down each one of these categories and talk about what s going to make the biggest difference for people.
1
SPEAKER_00
Fantastic.
1
SPEAKER_00
I think this is, I wanted to lay that out for people because I wanted people to understand, A, you ve been on this personal journey yourself.
1
SPEAKER_00
There s a professional shift here as well because you can see the kind of challenges that come with traditional medicine and how functional medicine is the future, even though it seems like it s rooted in ancient times or an older method that s coming back.
1
SPEAKER_00
And then looking at these key areas, and that s what I want to dive into with you today, if that s okay.
1
SPEAKER_00
Oh, absolutely.
1
SPEAKER_00
I d love to touch on all these areas because
1
SPEAKER_00
I d love to give people, whoever listens to this episode, whether you re watching at home or whether you re, you know, cooking right now, whether you re listening with a partner or whatever it may be, I want this to be the episode that you come back to, to learn about these areas of your health so you can become more proactive, not reactive and get focused on the areas that need help.
1
SPEAKER_00
So let s...
1
SPEAKER_00
Yeah let s dive in to, let s first start with nutrition because I think that it s such a big area of our lives and I think it s one of those ones that everyone will say, hey I was put in for surgery but I was never really told to change my diet.
1
SPEAKER_00
Or even when I went last year, you helped me through my, you didn t perform the surgery, but you helped me through my hernia surgery and I ve spoken that on the podcast a couple of times and I was never told to change my diet.
1
SPEAKER_00
However, by the doctors, you did tell me and so did Mona.
1
SPEAKER_00
If you had not told me that, it would have been a lot harder to even recover.
1
SPEAKER_00
So even though it wasn t integral to the surgery, it did affect the recovery.
1
SPEAKER_00
And so let s talk about nutrition, it s such a big part of our life.
1
SPEAKER_00
Let s start with what has gone wrong with our food?
1
SPEAKER_00
What has changed about our food that it s almost like a surprise to us today that what we eat is affecting how we feel?
1
SPEAKER_01
Yeah, it s really multifactorial, but it s all happened in the last 50 or 60 years.
1
SPEAKER_01
You look at obesity rates, heart attack rates, diabetes rates in the last 50 years, just exponentially increasing.
1
SPEAKER_01
And I think it s a few things that happened.
1
SPEAKER_01
One was there was a little bit of a panic back in the 50s that we weren t going to have enough food to feed everybody, right?
1
SPEAKER_01
So the government started putting into place
1
SPEAKER_01
subsidies and laws and bringing corporations together to start mass producing food.
1
SPEAKER_01
And that mass production of food led to over farming of soil, packaging foods to make them last longer.
1
SPEAKER_01
But then also, you know, you have these packaged foods are not that inspiring.
1
SPEAKER_01
So how do you make them taste better?
1
SPEAKER_01
You make them hyper palatable.
1
SPEAKER_01
And then whenever you involve corporate America in anything, what s the goal of corporations?
1
SPEAKER_01
To make a profit.
1
SPEAKER_01
How do you do that?
1
SPEAKER_01
By making things cheaper and making more of them.
1
SPEAKER_01
So now you have these giant food conglomerates making tons and tons of food as cheaply as possible.
1
SPEAKER_01
And that means using chemicals, it means using dyes, it means hiring scientists to make it hyperpalatable.
1
SPEAKER_01
So even though normally you would eat this thing and your body would be like, what is this?
1
SPEAKER_01
This is horrible.
1
SPEAKER_01
And your body would be able to sense how bad it is for you.
1
SPEAKER_01
Now you can t because the scientists have made it taste good, right?
1
SPEAKER_01
And so you have this massive kind of explosion of ultra processed food.
1
SPEAKER_01
An entire supermarket, you look at the square footage of a supermarket, only the outside of it is dedicated to fresh food.
1
SPEAKER_01
The entire middle is frozen, processed, boxed, canned food, right?
1
SPEAKER_01
And we have so much of it in our society right now that that s really what s caused a lot of the problems.
1
SPEAKER_01
In addition to that, we have food coming from all over the world to us, so it s being shipped to us, it s being stored, it s being preserved, it s being grown in soil that s over farmed, and so we kind of come to this disaster point
2
SPEAKER_00
where most of the food that we see that is being supplied to our population has become full of toxins and basically not healthy for you.
2
SPEAKER_00
So really, we have to really, really look at and take a step back.
2
SPEAKER_00
How do we eat 50 years ago and how can we go back to that type of eating pattern?
2
SPEAKER_01
Mental health is now talked about more than ever, which is awesome.
2
SPEAKER_01
I mean, I don t have to tell you that it s a primary focus of On Purpose.
2
SPEAKER_01
But on a day-to-day basis, many people don t know where to turn or which tools can help.
2
SPEAKER_01
Over the past couple of years, I ve been working with Calm to make mental wellness accessible and enjoyable, or as I like to say, fun and easy.
2
SPEAKER_01
Calm has all sorts of content to help you reduce anxiety and stress, build mindful habits, improve sleep, and generally feel better in your daily life.
2
SPEAKER_01
So many bite-sized options from the most knowledgeable experts in the world, along with renowned meditation teachers.
2
SPEAKER_01
You can also check out my 7-minute daily series to help you live more mindfully each and every day.
2
SPEAKER_01
Right now, listeners of On Purpose get 40% off a subscription to Calm Premium at calm.com forward slash j. That s c-a-l-m.com forward slash j-a-y for 40% off.
2
SPEAKER_01
Calm your mind, change your life.
2
SPEAKER_01
I think that s the hard part, right?
2
SPEAKER_01
Like you just said that when you go into a grocery store, you re seeing that the majority of it is taken up by processed foods.
2
SPEAKER_01
People are thinking, well, how do I, what do I eat?
2
SPEAKER_01
Because it s almost like we ve got so used to eating out of tins, cans, boxes, packets.
2
SPEAKER_01
It almost even takes a second to think of what food isn t in one of those or isn t refrigerated or isn t frozen or whatever it may be like.
2
SPEAKER_01
what would you say taking your 80-20 principle as you were mentioning referring to before, what is that thing that we can do 20% because I think when we think about food it just feels so big and overwhelming and then the stress of cooking with our busy lives and working and coming home late from work and trying to eat something quickly like what s the what s the quick win or what s the small win that we can
2
SPEAKER_00
Yes, absolutely.
2
SPEAKER_00
So the 20% here is working really hard to eliminate that ultra-processed food.
2
SPEAKER_00
So really focusing on how do you get fresh organic food into your body as much as possible.
2
SPEAKER_00
And I can tell you, if you only make this one change, that s all you need to worry about.
2
SPEAKER_00
You don t need to worry about your protein content and your micronutrients.
2
SPEAKER_00
All of that will come with just switching from ultra-processed food to organic, fresh, whole foods.
2
SPEAKER_00
If that s the only one thing that you do, you ve had a massive win.
2
SPEAKER_00
That s going to give you the 80% of the result because it will force you to learn how to make good food quickly because we re all busy, right?
2
SPEAKER_00
So how do we make a quick protein shake or how do we make a quick salad and still get the nutrients in that we need to and not feel hungry?
2
SPEAKER_00
Once you start doing that, you find that your hunger goes down just exponentially.
2
SPEAKER_00
You don t need to eat as often.
2
SPEAKER_00
and you kind of eliminate, you know, snacking is such a huge thing now.
2
SPEAKER_00
It s almost like we re taught that if you re not snacking, you re not gonna have enough energy for the day.
2
SPEAKER_00
And that s only because we re snacking on processed food in between eating processed food, right?
2
SPEAKER_00
So really, once you start eating whole food again, you can even...
2
SPEAKER_00
A lot of people just stop even eating one meal a day.
2
SPEAKER_00
They go straight into lunch and dinner.
2
SPEAKER_00
I eat protein every morning for my meals.
2
SPEAKER_00
I need to have protein in the morning, and most people do.
2
SPEAKER_00
And we could talk about fasting later, too, and kind of the change in thought around that.
2
SPEAKER_00
But making that one change is going to give you 80% of the result, in my opinion and my experience, talking to hundreds of people about this over the last year or two.
2
SPEAKER_00
And then there s two or three things you can do after that, once you got that down, but that would be number one, for sure.
2
SPEAKER_00
What are two and three?
2
SPEAKER_00
Okay, so number two is managing your glucose response curve.
2
SPEAKER_00
Yeah, we re so glad it s here.
2
SPEAKER_00
Yeah, exactly.
2
SPEAKER_00
So the science has come extremely far in this.
2
SPEAKER_00
And what we know for a fact is, first of all, we know for a fact that metabolic syndrome, diabetes is rampant, and it s just getting into more and more communities throughout America all the time.
2
SPEAKER_00
And that s because of things like we talked about snacking, ultra processed food, et cetera.
2
SPEAKER_00
But it s also just people have forgotten how to eat in a way that keeps your glucose curve under control.
2
SPEAKER_00
Now, when I say glucose curve, that means that I m talking about like actually measuring your glucose all the time and seeing when it goes up and when it goes down.
2
SPEAKER_00
And so there s a device now that you can buy.
2
SPEAKER_00
It s called a continuous glucose monitor.
2
SPEAKER_00
Have you worn one of these yet?
2
SPEAKER_00
haven t seen them.
2
SPEAKER_01
Yeah, I think my wife had one.
2
SPEAKER_00
Ah, fantastic.
2
SPEAKER_00
It is a game changer as far as I m concerned.
2
SPEAKER_00
I mean, I don t recommend a lot of like, you know, technology and things until it s like really proven and vetted.
2
SPEAKER_00
But I really feel like this is something we ve used for diabetics for
2
SPEAKER_00
Years now, but finally people are starting to use it in their regular day life and you don t have to wear it forever I just wear mine for like six weeks and I found incredible amounts of information about how to eat So for example, one thing is, you know, we all sit down and we start with chips or bread, right?
2
SPEAKER_00
It s the absolute worst thing you can do you want to start with your vegetables first that puts fiber into your body and slows your digestive tract and then you do your protein and fats and last
2
SPEAKER_00
is the carbs, okay?
2
SPEAKER_00
Because that ll slow the release of glucose from the carbs.
2
SPEAKER_00
That s one of the things you learn from wearing a continuous glucose monitor.
2
SPEAKER_00
You also learn from wearing a continuous glucose monitor what foods shoot your glucose through the roof versus...
2
SPEAKER_00
or anybody else s, right?
2
SPEAKER_00
And it s different.
2
SPEAKER_00
Like if you eat a banana, it could shoot your glucose to the roof and your friend, no problem at all.
2
SPEAKER_00
And that s because your microbiome, your metabolism is different than every single other person.
2
SPEAKER_00
So you can personalize the foods that you eat to keep your glucose level steady.
2
SPEAKER_00
And if you keep your glucose level as steady as possible, day after day after day, and you can cheat.
2
SPEAKER_00
It s not like people don t cheat.
2
SPEAKER_00
We all like to eat a dessert every once in a while or a cookie.
2
SPEAKER_00
But it really makes you cognizant of what s happening internally.
2
SPEAKER_00
And we live our life not being cognizant of what s happening internally until we feel really, really bad.
2
SPEAKER_00
This really teaches you how your body is reacting to the food that you eat.
2
SPEAKER_00
So I recommend all my patients, you know, six weeks of a continuous glucose monitor, really learn how your glucose curve reacts to certain foods.
2
SPEAKER_00
There s a really good book out there.
2
SPEAKER_00
It s called The Glucose Revolution.
2
SPEAKER_00
It s very well written.
2
SPEAKER_00
You can read it in like three, four hours about how to manage your glucose curve.
2
SPEAKER_00
I love that book.
2
SPEAKER_00
I give it to all my patients as well.
2
SPEAKER_00
And I think you ll learn a lot.
2
SPEAKER_00
So number two is managing your glucose curve.
2
SPEAKER_01
Well, that s fantastic.
2
SPEAKER_01
You know what, I love talking to you because you make it sound so simple and accessible.
2
SPEAKER_01
Like whenever I talk to you, I find it so easy to understand what I need to do, why I need to do it, why it makes sense, and I don t need to be as well-versed in what you re talking about as you are.
2
SPEAKER_01
Right.
2
SPEAKER_01
And it s not overly technical in a way that I can t wrap my head around it.
2
SPEAKER_01
So I love how practical you just made that, especially how we eat what s on our plate.
2
SPEAKER_01
Because I think so many of us spend so long trying to figure out like, oh maybe I shouldn t eat that and I shouldn t have that.
2
SPEAKER_01
It s actually the order can make all the difference.
2
SPEAKER_01
And now everyone who s listening or watching, make sure that you don t go and start with the bread or the chips.
2
SPEAKER_00
day instead.
2
SPEAKER_00
Exactly.
2
SPEAKER_00
That s why they serve it first.
2
SPEAKER_01
Well, now I guess they serve chips and guac first too.
2
SPEAKER_01
But what was the number three?
2
SPEAKER_00
So number three, and number three and number four, it can be switched around based on your particular dietary pattern.
2
SPEAKER_00
But I would say number three is making sure you have adequate protein intake.
2
SPEAKER_00
And a lot of people
2
SPEAKER_00
they diet and they not just cut back on the carbs they eat, the fats they eat, but they also cut back on the amount of protein they eat.
2
SPEAKER_00
And you lose weight on the scale, but you re losing more muscle mass and you re losing fat.
2
SPEAKER_00
And that s a travesty because you need your muscle mass to support, not just support your bones and give you strength, but it s also one of the biggest organs in your body that s preventing you from going into diabetes, cancer, and dementia.
2
SPEAKER_00
So preserving muscle mass is key.
2
SPEAKER_00
So I have all of my patients buy this really cool scale that I like.
2
SPEAKER_00
It s called the InBody H2N Scale, H20N Scale.
2
SPEAKER_00
And it s a scale that you step on, but you also grab onto these handlebars, and it tells you your skeletal muscle mass, okay?
2
SPEAKER_00
So you can not just track your body fat percentage, but also your skeletal muscle mass.
2
SPEAKER_00
And obviously you want to maintain your skeletal muscle mass, especially the older you get.
2
SPEAKER_00
So the closer you get to 40 and 50, you need to have a big store of skeletal muscle mass because it s going to decline.
2
SPEAKER_00
We all start declining after the age of 50 and it takes a lot of protein, a lot of strength training to make up for that decline.
2
SPEAKER_00
and you wanna maintain that skeletal muscle mass, number one thing to do is have one gram per pound of body weight of protein per day, broken up into three to four divided dosages, okay?
2
SPEAKER_00
So you do that, you step on the scale.
2
SPEAKER_00
I like weighing myself every day.
2
SPEAKER_00
It gives you that accountability factor and you can track the data and make sure you re maintaining skeletal muscle mass and if you need to, decreasing fat mass.
2
SPEAKER_00
Now one gram per pound of body weight like people don t really know like how what is that really so look it up most people weigh you know somewhere around 150 pounds look up 150 grams of protein look that up on google and you ll see all sorts of infographics and it s it s a lot of protein it s not a small amount of protein and if you re vegetarian or vegan you can
3
SPEAKER_01
still do this, but you re going to probably need a little bit more because only about 80% of that is bioavailable protein.
3
SPEAKER_01
So you want to maybe even increase a little bit more.
3
SPEAKER_01
And once you see that infographic, once you see or just even like buy a little scale and measure out 150 grams of protein, see what it is, you re like, oh wow, I am really not getting enough protein day to day.
3
SPEAKER_00
I ve been thinking about that a lot lately myself.
3
SPEAKER_00
I ve been looking at that.
3
SPEAKER_00
and Radhi and I were talking about it and I was like yeah I m not sure I m getting as much protein as I need to be getting and I m obviously plant-based so that was something that we were diving into what are the best plant-based sources of protein that you re seeing and that actually add up to that amount not I know what the sources are but it s almost like how do you get that much of it
3
SPEAKER_01
Yeah, I mean, you know what the sources are, like beans and grains and all, but also I, myself and all my vegetarian and vegan friends, I recommend, you know, pea protein powder.
3
SPEAKER_01
It s really good.
3
SPEAKER_01
It goes down easily.
3
SPEAKER_01
Put it, like you can even add it to like your oatmeal and other things that you re eating and you ll start building up, you know?
3
SPEAKER_01
And look, the idea is not to get from like
3
SPEAKER_01
10 grams of protein a day all the way to 150 grams.
3
SPEAKER_01
You build up slowly over time and you see what kind of works for you.
3
SPEAKER_01
All of this needs to be individualized.
3
SPEAKER_01
And that s why I like having like that data point, which is the bioimpedance scale, that in-body scale, because you can see like, oh, wow, my skeletal muscle mass is going up.
3
SPEAKER_01
I m doing good now.
3
SPEAKER_01
Like, here s where I need to be, right?
3
SPEAKER_01
So you can really personalize it for yourself.
3
SPEAKER_01
Okay, fantastic.
3
SPEAKER_00
This is already helping me.
3
SPEAKER_00
I m like listening to everything you re saying.
3
SPEAKER_00
This is, it s so relatable and so, so actionable immediately, which, which is fantastic.
3
SPEAKER_00
And I love the, and I keep, keep, please keep sharing like the tools or the, the gadgets that we can have or websites or books, because I want all of our community to feel really supported and go, okay, that s what I haven t read yet or.
3
SPEAKER_00
Yeah, absolutely.
3
SPEAKER_01
And I have no financial hookup with any of these companies, I ll tell you if I do.
3
SPEAKER_01
But this is the stuff that I love and I ve seen my patients really take to as well.
3
SPEAKER_01
So I m going to blurt them out and do your research, you know.
3
SPEAKER_00
Let s talk a bit about supplements and vitamins because I think that there s a lot of like mixed messaging out there about what s needed, how much of it s needed.
3
SPEAKER_00
Some people are like well none of it really gets absorbed and doesn t make a difference and there s always a debate about it.
3
SPEAKER_00
How do you go about figuring out what someone needs as an individual as opposed to just taking what everyone s taking because you keep hearing about it everywhere?
3
SPEAKER_01
Yeah, that s such a great question.
3
SPEAKER_01
And we can t even talk about that, Jay, without talking about number four on the list, which was vegetables.
3
SPEAKER_01
All right.
3
SPEAKER_01
And I ll tell you why.
3
SPEAKER_01
So the fourth thing, which is as important as protein, is getting enough vegetables in your diet on a daily basis.
3
SPEAKER_01
So do you know how much that is by chance?
3
SPEAKER_00
I don t.
3
SPEAKER_00
I mean, I have a lot of vegetables, but I have no idea.
3
SPEAKER_00
So you re going to have to tell me.
3
SPEAKER_01
Right.
3
SPEAKER_01
And so not a lot of people really know like what s the right amount.
3
SPEAKER_01
And really, the amount of vegetables you eat has a lot to do with the amount of fiber intake you need, which 90% of America doesn t get enough fiber and fiber is a critical ingredient of our diet.
3
SPEAKER_01
Secondly, that s where most of our micronutrients and phytonutrients are, is in those vegetables.
3
SPEAKER_01
Thirdly, they just keep you full and satiated all the time as well.
3
SPEAKER_01
So getting enough vegetables in your diet is extremely important.
3
SPEAKER_01
The number that I ve seen in a lot of fitness and nutrition gurus talk about is, it s a big number, it s like 800 grams of vegetables, which is about a quart of vegetables, right?
3
SPEAKER_01
So once again, get your,
3
SPEAKER_01
a scale and measure this out and see what it is.
3
SPEAKER_01
It s not a small amount.
3
SPEAKER_01
It s like two full salads a day, but that s kind of what we need to work up to.
3
SPEAKER_01
So if you re doing that, the need for supplementation is minimal to none.
3
SPEAKER_01
Actually, I m not a big supplement pusher.
3
SPEAKER_01
I d much rather people get it in your diet.
3
SPEAKER_01
The reality of the situation is, however, it s really hard to get that much protein and that much vegetable product into your diet, right?
3
SPEAKER_01
And of course, we can t talk about vegetables without talking about making sure you re buying organic, you know, you re buying as local as possible.
3
SPEAKER_01
And if you can t go to ewg.org, Environmental Working Group s website, they ll give you a list of what are the most toxic vegetables and the least toxic out there right now.
3
SPEAKER_01
So look at that website and it ll give you the list.
3
SPEAKER_01
So, if you re not getting enough vegetable intake into your diet, the next step is to add some supplementation to that.
3
SPEAKER_01
The most common supplements I recommend for people are vitamin D. We don t get enough sunlight to produce it, we re not getting enough in our diet, so most people do need some vitamin D.
3
SPEAKER_01
It needs to be dialed in based on a blood test.
3
SPEAKER_01
So you do a blood test.
3
SPEAKER_01
I like the vitamin D level to be around 50 to 80.
3
SPEAKER_01
And the vitamin D form that I like people to take is vitamin D3K2.
3
SPEAKER_01
The K2 is also another vitamin added in.
3
SPEAKER_01
It prevents overabsorption of calcium with the vitamin D and deposition of calcium in your blood vessels.
3
SPEAKER_01
Vitamin D3K2, then fish oil supplement as well.
3
SPEAKER_01
For the vegetarians and vegans out there, there s some great non-fish sources of fish oil as well, so I would do that as well.
3
SPEAKER_01
Magnesium is something that we re all very deficient in, so I would do magnesium.
3
SPEAKER_01
as well.
3
SPEAKER_01
And then creatine, believe it or not, it s amino acid that has a lot of research behind it.
3
SPEAKER_01
Do you do creatine?
3
SPEAKER_00
Yes.
3
SPEAKER_00
Yeah.
3
SPEAKER_00
Fantastic.
3
SPEAKER_01
Five to eight milligrams every morning.
3
SPEAKER_01
Just put a scoop in your coffee and mixes in with anything.
3
SPEAKER_01
I think that s another really interesting, good one.
3
SPEAKER_01
And then I kind of then, you know, kind of do it based on what I ate the day before, right?
3
SPEAKER_01
So if I got a couple of good salads in, fine.
3
SPEAKER_01
I don t need to do anything else.
3
SPEAKER_01
If I didn t, I ll take a packet of AG1, which is like a phytonutrient powder, which I really like and or a multivitamin sometimes as well.
3
SPEAKER_01
I ll do that too.
3
SPEAKER_01
And then protein powders are pretty much always a staple for me as well.
3
SPEAKER_01
That s the other supplement that I use.
3
SPEAKER_00
And you re just putting that onto other stuff.
3
SPEAKER_01
Yeah, putting that onto other stuff, putting that into a shake, you know, shakes are very convenient.
3
SPEAKER_01
There s a really good protein powder I like called SuperGut.
3
SPEAKER_01
It s actually a resistant starch and a protein powder and fiber all in one like bag.
3
SPEAKER_01
And so SuperGut is a fantastic like rescue product.
3
SPEAKER_01
I have like if I ve been on a plane for eight hours or something, you know, and I just come home and just take that and I get my nutrition in.
3
SPEAKER_01
And that s pretty much it.
3
SPEAKER_01
You know, there s other things you can do, like if you re having trouble sleeping, there s ashwagandha, there s glycine.
3
SPEAKER_01
If you re having trouble with stress, ashwagandha is another good one for that.
3
SPEAKER_01
But then I m really selective about which ones to use.
3
SPEAKER_00
Yeah.
3
SPEAKER_00
Great.
3
SPEAKER_00
Those are fantastic.
3
SPEAKER_00
That s a really good breakdown for anyone.
3
SPEAKER_00
I mean, I remember when I first started measuring that with Mona, it s like my vitamin D, which you would never have known if you met me or saw me, was 10.
3
SPEAKER_00
Oof.
3
SPEAKER_00
And it was just like, I was living my life like I was on planes, I was giving keynotes, I was healthy, I was energetic, whatever.
3
SPEAKER_00
And she was just like, I don t even know how you function.
3
SPEAKER_00
I was out of 10.
3
SPEAKER_00
It was like, it was, and I was unaware.
3
SPEAKER_00
How old were you when you did this?
3
SPEAKER_00
This was like a year and a half ago.
3
SPEAKER_00
It was just interesting to me because the only thing I could feel is like, I was feeling a bit of fatigue.
3
SPEAKER_00
And that was the only thing.
3
SPEAKER_00
And that s why I think that the reason why I m raising that for my audience and community here today is don t take it for granted and don t assume that you might be like, oh, I don t need any of these vitamin supplements.
3
SPEAKER_00
It s like, it could be the tiniest thing that you re experiencing as a symptom.
3
SPEAKER_00
It s important to take it seriously because you don t want to be at a 10.
3
SPEAKER_01
You bring up an extremely good point.
3
SPEAKER_01
A couple points I want to make here.
3
SPEAKER_01
One is you have to become the CEO of your own health.
3
SPEAKER_01
And what I mean by that is a CEO manages a business by looking at numbers on a daily basis, right?
3
SPEAKER_01
Most people manage their health based on a feeling that they have, symptoms that they have.
3
SPEAKER_01
They re not looking at numbers.
3
SPEAKER_01
So becoming the CEO of your own health means knowing what are the key KPIs of your health.
3
SPEAKER_01
There s only about 10 of them, skeletal muscle mass being one of them, body fat percentage being another, vitamin D level being another.
3
SPEAKER_01
You got to keep that dialed in, right?
3
SPEAKER_01
Because the other point I want to make with you is that when your vitamin D level is low, like at this age,
3
SPEAKER_01
and you don t take care of it for 20 to 30 years, that s when the lack of vitamin D leads to the higher risk of Alzheimer s, leads to the higher risk of heart attack, leads to the higher risk of hormone problems.
3
SPEAKER_01
It all started 20 to 30 years before when you barely felt it.
3
SPEAKER_01
You see what I mean?
3
SPEAKER_01
So looking at those numbers 20 to 30 years ahead of becoming sick is the key to becoming CEO of your own health and then making all those diseases a non-issue, making all the things that people die of a non-issue.
3
SPEAKER_00
Fantastic.
3
SPEAKER_00
Yeah, no, I couldn t agree more and I m so glad you made that connection because I think
3
SPEAKER_00
It often, when you find it out long term, it then feels like a surprise.
3
SPEAKER_00
But actually it isn t if you re looking at the numbers.
3
SPEAKER_00
And I think we just haven t been trained to look at our health in terms of numbers.
3
SPEAKER_00
Like you d measure your height growing up or you d measure your weight growing up, but those are such poor indicators of health.
3
SPEAKER_00
in and of themselves without looking at all of these other metrics that we re talking about here today, whether it s your glucose levels, whether it s your vitamin D levels, magnesium, etc.
3
SPEAKER_00
You mentioned so many other vitamins and supplements.
3
SPEAKER_00
I just don t think we re trained to know where to look and what to look at.
4
SPEAKER_03
therefore we re basing it on I feel tired today I feel and I think this is something I want to mention as well that the mind and the body are so connected but I think so often our physical challenges we think are a mental challenge so we think we re tired because we have we re not focused enough or we re not excited enough or we re not motivated enough we make the physical issue a mental issue but it isn t it s purely a physical and I know that because I feel so purposeful and
4
SPEAKER_03
love what I do and I m so joyful about it and I m so excited about it.
4
SPEAKER_03
So if my body s not working to the degree I want it to, I m very clear that you can have all the mental stuff down.
4
SPEAKER_03
But if you re not taking care of your body, it doesn t just, you can push it a bit further, but that s not going to get you up the hill.
4
SPEAKER_02
You re absolutely right.
4
SPEAKER_02
When your brain starts feeling it, usually your body is in big trouble.
4
SPEAKER_02
That s when you start feeling it.
4
SPEAKER_02
I think your point about the numbers resonates with me because that s what happened to me when I became sick.
4
SPEAKER_02
I outsourced my numbers to my primary care doctor and my concierge medicine doctor.
4
SPEAKER_02
And they got my numbers back.
4
SPEAKER_02
They looked at them.
4
SPEAKER_02
And you know, you get these, if you ve ever seen your blood worksheet, like if something is out of range, it turns red.
4
SPEAKER_02
Otherwise it s all black.
4
SPEAKER_02
It s all like a bunch of numbers.
4
SPEAKER_02
Right.
4
SPEAKER_02
And so because things were like barely in the red and not moving, they decided not to even talk to me about them.
4
SPEAKER_02
Right.
4
SPEAKER_02
But in reality, things were changing for a long time and going in the wrong direction.
4
SPEAKER_02
And that s because Western medicine can t really do anything about that number until they can prescribe you a pill for it.
4
SPEAKER_02
And that pill only comes when it s disease time.
4
SPEAKER_02
That s the problem.
4
SPEAKER_02
And I also think people get overwhelmed with the numbers because most people don t know what these numbers mean.
4
SPEAKER_02
So what I really try to do with my patients is give them like 10 numbers.
4
SPEAKER_02
These are the 10 numbers you need to watch and why.
4
SPEAKER_02
And I think that makes it a lot easier for them.
4
SPEAKER_02
So I give them a spreadsheet, I let them watch their own numbers.
4
SPEAKER_02
And I think it s important for them to watch their own numbers rather than outsource their health to their physician because they need to know what the optimal range is, not just the disease range, right?
4
SPEAKER_02
So, let me just give you one more real quick on the glucose.
4
SPEAKER_00
Please, yeah, yeah, yeah.
4
SPEAKER_00
This is great.
4
SPEAKER_02
It s a really important one.
4
SPEAKER_02
It s a hemoglobin A1c.
4
SPEAKER_02
And you probably heard of this before too.
4
SPEAKER_02
It s a measure of your last three months average of glucose.
4
SPEAKER_02
And you re pre-diabetic when this number is 5.7 and you re diabetic when it s 6.5 or above.
4
SPEAKER_02
My number was 5.7 and he just put me on a medication.
4
SPEAKER_02
Five years ago, I had measured this with my doctor and it had gone from 4.7 to 5.0 to 5.2 to 5.3 to 5.4 and no one said anything to me, you know?
4
SPEAKER_02
And I could have done something about it back then before I had to, now it s an emergency, right?
4
SPEAKER_02
So, I think that s another number people should watch nutrition-wise is that hemoglobin A1C number.
4
SPEAKER_02
And I guarantee you, if people call their doctors and ask for their latest blood work result, it s on there, or it should be.
4
SPEAKER_02
If it s not on there, you have a bigger problem, but it should be on there and you ll see kind of where you re at, you know?
4
SPEAKER_03
This is fantastic, Dr. Shah.
4
SPEAKER_03
Thank you so much.
4
SPEAKER_03
All right, I want to dive into
4
SPEAKER_03
Let s do exercise next.
4
SPEAKER_03
You brought that up.
4
SPEAKER_03
I want to dive into it.
4
SPEAKER_03
And if there s ever a time where you want to go back or share something, feel free.
4
SPEAKER_03
This is all about giving the most value to everyone who s listening and watching.
4
SPEAKER_03
When we talk about exercise, I think everyone s kind of always known they need to exercise.
4
SPEAKER_03
One of the things I love, before we start talking about the technicality of it, you talk a lot about the need for social exercising.
4
SPEAKER_03
which I love that because recently I ve been playing so much pickleball with friends.
4
SPEAKER_03
I don t know if you ve been playing as well.
4
SPEAKER_02
I gotta play pickleball with you.
4
SPEAKER_02
I love pickleball.
4
SPEAKER_03
Yeah, and it s just, it is like, I have played at this point today.
4
SPEAKER_03
I don t, I m not playing today.
4
SPEAKER_03
I played the last five days in a row every day.
4
SPEAKER_03
I probably played for an average of two hours a day on average.
4
SPEAKER_03
Some days with three, some days with one.
4
SPEAKER_03
And it is such an easy workout because you re just running around, you re sweating, you re having a good time with friends, you re outdoors.
4
SPEAKER_03
And I ve made it a priority in my life that all of my friendships this year, we re going to do something active together.
4
SPEAKER_03
So instead of getting together and sitting down and eating dinner, even though I love doing that, we re actually going to go on a hike instead or we re going to go on a walk.
4
SPEAKER_03
And if I don t feel like going on a hike or a walk, then at least we re just going to do something active, whether it be an escape room so that we re moving around or
4
SPEAKER_03
If it is that I have enough energy to play pickleball, we re doing that.
4
SPEAKER_03
The idea is how can every friendship be based on fitness that is also fun, rather than friendship which is based on us sitting on a couch watching a movie together, which by the way, I still do as well, but that can t be the primary way to hang out.
4
SPEAKER_08
Parents, ready to discover a new educational and interactive podcast for kids?
4
SPEAKER_08
Join Stories for Kids by Lingokids, where episodes are packed with fun activities.
4
SPEAKER_08
Right, Elliot?
4
SPEAKER_08
Oh, yes!
4
SPEAKER_08
We learned how to recycle at the beach.
4
SPEAKER_08
That was great fun!
4
SPEAKER_08
Cowie, what do you say?
4
SPEAKER_08
It was!
4
SPEAKER_08
And that time when we did the science experiment, and Billy made raisins dance!
4
SPEAKER_08
That is so cool, Billy!
4
SPEAKER_08
He did!
4
SPEAKER_08
Not to mention when a certain Elliot took up swimming classes with Lisa.
4
SPEAKER_08
That was me!
4
SPEAKER_08
Bet you can t catch me!
4
SPEAKER_08
I m going to get you!
4
SPEAKER_08
All this fun and more in our Stories for Kids.
4
SPEAKER_08
Lingo Kids  Stories for Kids is now available on Story Button, the kid-friendly device for screenless podcast listening.
4
SPEAKER_08
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
4
SPEAKER_00
I don t understand what the big fat ones are.
4
SPEAKER_00
You don t put those inside of you, do you?
4
SPEAKER_00
I mean, you do?
4
SPEAKER_00
Yes.
4
SPEAKER_06
This is a show about women.
4
SPEAKER_01
OK, so I just reapplied my lip gloss after eating a delicious lunch.
4
SPEAKER_01
We are headed back now to European political systems class at Baruch College.
4
SPEAKER_06
Woo!
4
SPEAKER_06
Finally, a show about women that isn t just a thinly veiled aspirational nightmare.
4
SPEAKER_06
That s it.
4
SPEAKER_06
That s actually the name of the show.
4
SPEAKER_06
It s not hosted, not narrated.
4
SPEAKER_06
We re just dropping into a woman s world.
4
SPEAKER_06
It s like reality TV on the radio.
4
SPEAKER_05
I found out when my dad was gay when I was 10.
4
SPEAKER_05
We were in a convertible on the 405 freeway listening to the B-52s.
4
SPEAKER_05
And looking back, I should have said, this is gay.
4
SPEAKER_05
This is already all gay.
4
SPEAKER_06
Listen to Finally A Show on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
4
SPEAKER_07
Hey, everybody, welcome to Across Generations, where the voices of Black women unite in powerful conversations.
4
SPEAKER_07
I m your host, Tiffany Cross.
4
SPEAKER_07
Tiffany Cross.
4
SPEAKER_07
I want you all to join me and be a part of sisterhood, friendship, wisdom and laughter.
4
SPEAKER_07
In every episode, we gather a seasoned elder.
4
SPEAKER_04
But even with a child, there s no such thing as the wrong thing if you love them.
4
SPEAKER_07
Myself, as the middle generation.
4
SPEAKER_07
I don t feel like I have to get married at this big age in life, but it is a desire I have and something that I ve navigated in dating.
4
SPEAKER_07
And a vibrant young soul for engaging intergenerational conversations.
4
SPEAKER_07
I m very jealous of your generation that didn t have to deal with Instagram and Tinder.
4
SPEAKER_07
This is Across Generations, where Black women s voices unite and together, you know how we do, we create magic.
4
SPEAKER_07
Listen to Across Generations podcasts on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
4
SPEAKER_02
Such an incredibly good point.
4
SPEAKER_02
And I just spent the last weekend in Ojai with some of my friends.
4
SPEAKER_02
And literally, we would not sit down until we all hit 10,000 steps for the day.
4
SPEAKER_02
And pickleball was part of it.
4
SPEAKER_02
Hiking was part of it.
4
SPEAKER_02
And the old adage is so true.
4
SPEAKER_02
You become the average of the eight people you surround yourself with, right?
4
SPEAKER_02
And so if the eight people you re friends with, like my community of friends,
4
SPEAKER_02
We work out together.
4
SPEAKER_02
That is our social activity and it s so much fun.
4
SPEAKER_02
We find different things to do.
4
SPEAKER_02
You know, we re lucky we live in the hills and we can hike together.
4
SPEAKER_02
We can go to these really fun gyms together.
4
SPEAKER_02
But it makes exercise not exercise.
4
SPEAKER_02
I think what happens and why people don t get enough exercise is because exercise is literally like going to the gym by yourself and it s not inspiring a lot of times when you go to the gym, especially if you don t have a trainer, you know?
4
SPEAKER_02
And social exercise for me was the cure to not getting enough movement in my day.
4
SPEAKER_02
Absolutely.
4
SPEAKER_03
Yeah, it s huge.
4
SPEAKER_03
Tell us about, let s talk about what type of movement is needed because I think again we have so many preconceived notions.
4
SPEAKER_03
Exercise in someone s head could be like weightlifting, that s what it looks like.
4
SPEAKER_03
Exercise could be doing a high intensity workout at a gym.
4
SPEAKER_03
Exercise could mean a sport.
4
SPEAKER_03
What movement do we actually need to genuinely be healthy in a real way?
4
SPEAKER_03
Because you could be doing any or none of these things and you could or could not be healthy.
5
SPEAKER_01
What is that?
5
SPEAKER_01
What do we actually need?
5
SPEAKER_01
What do our bodies need?
5
SPEAKER_01
I love this question because it s counterintuitive.
5
SPEAKER_01
Okay.
5
SPEAKER_01
So people are always like, what do I need to do?
5
SPEAKER_01
I go to the gym.
5
SPEAKER_01
How many sets and reps and minutes on the treadmill do I need?
5
SPEAKER_01
And I tell them, wait, once again, Pareto principle.
5
SPEAKER_01
all you have to do is move all day long.
5
SPEAKER_01
So sedentary behavior, which means sitting for more than an hour at a time for eight hours a day, is literally what s killing most of us right now.
5
SPEAKER_01
And so what happens is most people have an eight-hour job, right?
5
SPEAKER_01
Out of that eight-hour job, they ll sit for two hours, maybe get up to go to the bathroom, sit down for two or three hours again, have lunch where they re sitting.
5
SPEAKER_01
So just sitting for long periods of time
5
SPEAKER_01
increases your rate of mortality exponentially.
5
SPEAKER_01
So for every 10% additional time you spend sitting, you have an increase of 10% in your all-cause mortality.
5
SPEAKER_01
And it s like linear.
5
SPEAKER_01
Wait, say that again?
5
SPEAKER_01
Yeah, for every 10% of time that you spend sitting over a baseline, you have a 10% increase in all-cause mortality.
5
SPEAKER_01
That s crazy.
5
SPEAKER_01
Yeah, it s crazy how much sitting or just moving
5
SPEAKER_01
changes the entire equation.
5
SPEAKER_01
So once you go from being sedentary to not sedentary, your rate of death from heart attacks, from Alzheimer s and dementia, from stroke, from anything goes down exponentially.
5
SPEAKER_01
So what I tell people is,
5
SPEAKER_01
No matter what, every 45 minutes, you can take an exercise snack.
5
SPEAKER_01
And this has been proven in research as well.
5
SPEAKER_01
Every 45 minutes, spend 10 minutes getting up and walking around a little bit.
5
SPEAKER_01
And if you do that, you ve broken the cycle of sedentary behavior completely.
5
SPEAKER_01
So what I do is I have my patients buy like a little egg timer, like a little metal, it looks like an egg, and we just set it to 45, put it down, and when it rings, you get up, walk around, and guess what?
5
SPEAKER_01
That s the same amount of time needed to break the strain on your eyes, to break the stress cycle as well.
5
SPEAKER_01
So it s a really good idea to take these exercise snacks when you re at home.
5
SPEAKER_01
I m sorry, when you re at work, but then also when you re at home.
5
SPEAKER_01
People sit down and watch TV for two hours, so it happens again.
5
SPEAKER_01
So that s step one, is don t be sedentary.
5
SPEAKER_01
Even athletes, there s so many athletes that are sedentary during the day, or during the evening, that they re affected by this as well.
5
SPEAKER_01
So focus on that first, don t be sedentary.
5
SPEAKER_01
Then step two on exercise is now what kind of activity can we put in to really start moving the needle with how exercise can improve your longevity and health span.
5
SPEAKER_01
So do you want me to talk about that a little bit too?
5
SPEAKER_00
Yeah, before you dive into that, there s something that I m really glad to hear that because one thing I ve been recommending to a lot of my corporate clients is I don t know who invented 30 minute and 60 minute meetings.
5
SPEAKER_00
I just don t know where that came from.
5
SPEAKER_00
We just invent these things where they have to be that long.
5
SPEAKER_00
And I ve started saying to so many of my clients who are living, like I don t live a meeting to meeting life anymore.
5
SPEAKER_00
I get a lot of movement, I ll stand up, I ll walk over there, I ll walk back, I ll walk next door, I ll jump in a car, we ll walk to the meeting.
5
SPEAKER_00
So I thankfully have a lot of movement in my day.
5
SPEAKER_00
But when I used to work in the corporate world, I used to always tell everyone, have a 55 minute meeting or have a 25 minute meeting.
5
SPEAKER_00
That then gives you an extra five minutes to stand up, to walk, to get hydrated,
5
SPEAKER_00
to look out of a window or maybe get some fresh air and then to look out into the distance so that you re not constantly short-sighted.
5
SPEAKER_00
I feel today we re constantly looking at our phone, at our laptop, at an iPad and we re becoming more and more short-sighted and that s why it kind of feels like our mind can feel a bit crowded and clouded
5
SPEAKER_00
And to me, just going outside and looking out into the distance, maybe spotting a bird, a cloud, a distant building, it just opens up the mind a little bit.
5
SPEAKER_00
And I feel like just shifting it from having five minutes off every hour, which isn t going to negatively impact a meeting.
5
SPEAKER_00
You re not going to achieve anything more in that extra five minutes.
5
SPEAKER_00
And same with if you took 15 minutes off a meeting, maybe if meeting shifted to being 45, not an hour.
5
SPEAKER_00
I think you d achieve so much more in the meeting too because now you have less time.
5
SPEAKER_00
And so I just think there s so much there and I just want to give people more value on that, that it s so easy and practical to implement some of this.
5
SPEAKER_00
And a lot of it s just breaking these old rules that have just lasted for far too long.
5
SPEAKER_01
Yeah, so true.
5
SPEAKER_01
And you must have talked to Google about this because on Google Calendar you can program 25 minute meetings.
5
SPEAKER_01
Did you know that?
5
SPEAKER_01
I didn t know that.
5
SPEAKER_01
Or 55 minute meetings.
5
SPEAKER_01
So every meeting is automatically like cut short by five or 10 minutes.
5
SPEAKER_00
Oh, I didn t know that.
5
SPEAKER_00
Yeah.
5
SPEAKER_01
And then what I tell people to do too is switch from a regular Zoom account to the free Zoom account because it kicks you off in 40 minutes.
5
SPEAKER_00
That s smart.
5
SPEAKER_01
Sorry guys, I got to go.
5
SPEAKER_01
I m running out of time here.
5
SPEAKER_00
Yeah, you might look cheap, but it will save your health.
5
SPEAKER_00
Yeah.
5
SPEAKER_01
But on that one more double click on that point too is that if you do have a life where you have to spend a lot of time at your desk, on the computer, on meetings, really consider getting a treadmill desk or a walking desk.
5
SPEAKER_01
That s been a game changer for me too.
5
SPEAKER_01
I ll get 25, 30,000 steps in after three hours of meetings.
5
SPEAKER_01
It s a pretty incredible amount of steps.
5
SPEAKER_00
Wow, that s amazing.
5
SPEAKER_00
All right, so go to number two on the exercise.
5
SPEAKER_01
Okay, so number two, I always think the most important thing that you can first start doing in an exercise routine is strength training, especially after the age of 40.
5
SPEAKER_01
Muscle breakdown is a root of all physical problems and frailty as we age.
5
SPEAKER_01
And so really getting into a good strength training routine is key.
5
SPEAKER_01
And then secondly, you wanna work on your cardio, right?
5
SPEAKER_01
And cardio really, and you think about it in two prongs, there s anaerobic and aerobic.
5
SPEAKER_01
And anaerobic is basically, you know, working really hard.
5
SPEAKER_01
And then you have the aerobic where you re not working as hard and you re utilizing oxygen to make energy.
5
SPEAKER_01
So the way you do your anaerobic, I like using head exercises, there s anaerobic training protocols.
5
SPEAKER_01
Sports, I guess.
5
SPEAKER_01
Sports, right, exactly, where you re working really hard.
5
SPEAKER_01
You don t have to do a lot of that every week, but you do need to get some of that in every week.
5
SPEAKER_01
And then I really like what Peter Attia says about Zone 2 aerobic exercise, like getting 30 to 45 minutes a day in to start every other day or so.
5
SPEAKER_01
I think that s important.
5
SPEAKER_01
But look, it s so hard for people to fit all this into their life, right?
5
SPEAKER_01
So you got to make it as easy as possible.
5
SPEAKER_01
So there s like these seven minute hit routine apps that you can do, which are fantastic.
5
SPEAKER_01
Getting a set of barbells and putting them in your closet or your bedroom.
5
SPEAKER_01
So every time you go there, you do 15, 20, like, you know, Arnold presses or something.
5
SPEAKER_01
Even that, as long as it s consistent and done on a daily basis for busy people is going to be extremely helpful.
5
SPEAKER_01
I think a lot of people think like it s either go to the gym for an hour, three to four days a week, or just give up completely.
5
SPEAKER_00
Yeah.
5
SPEAKER_00
And nothing could be farther from the truth, right?
5
SPEAKER_00
Yeah.
5
SPEAKER_00
And you re saying literally having something at your office desk, having something in your bedroom, just that little bit of addition to your already busy life is going to make a difference.
5
SPEAKER_00
And we need to stop having this glorified view of going to the gym and having the perfect workout routine.
5
SPEAKER_00
Right.
5
SPEAKER_00
How have you found people get rid of that perfectionist mentality when it comes to health?
5
SPEAKER_00
Because I feel like we also have it with food, we talked about nutrition, we have it with exercise where it s like, I m going to eat really healthy or I m going to eat really bad.
5
SPEAKER_00
Like if I had a pizza too many days in a row, I might as well just carry on eating pizza because
5
SPEAKER_00
Oh, it s not going to matter that I had vegetables for one day, although you would argue it does matter and that one day of breaking the cycle is probably useful.
5
SPEAKER_00
How have you worked with clients on that mental aspect of it?
5
SPEAKER_00
Because that s obviously what I focus on in my work so much.
5
SPEAKER_00
I d love to hear about it from yours.
5
SPEAKER_01
Yeah, you know, there s a lot of science around habit building and routine building.
5
SPEAKER_01
Atomic Habits is a great book that I read.
5
SPEAKER_01
There s a couple others that I really like.
5
SPEAKER_01
And it s kind of like this reward and cycle that you reward yourself, you have to consistently reward yourself on a daily basis for doing the right things and then not punish yourself for doing the wrong things.
5
SPEAKER_01
And so I think there s a lot of psychology around that.
5
SPEAKER_01
Honestly, it s really hard.
5
SPEAKER_01
I mean, we find it hard for ourselves too, right?
5
SPEAKER_01
I really believe in having a positive attitude about it.
5
SPEAKER_01
I think if you come at it with positivity and say, you know what, it s fine, I messed up, but I m going to do it, and you re just positive about it, that in itself is a psychological barrier broken into
5
SPEAKER_01
starting today as a first day of your life to start building new habits again.
5
SPEAKER_01
Absolutely.
5
SPEAKER_01
Right?
5
SPEAKER_00
Absolutely, yeah.
5
SPEAKER_00
It s, I think, I can t remember who said it, but I ve heard The Rock say it plenty of times.
5
SPEAKER_00
He s like, it s either one day or day one.
5
SPEAKER_00
Right.
5
SPEAKER_00
And he ll always quote that, right?
5
SPEAKER_00
I love that.
5
SPEAKER_00
It s a mindset, like it s either one day, we ll get to it one day, I ll do it one day, or it s like, no, today s day one.
5
SPEAKER_00
This is the day that I m going to solve it and start it.
5
SPEAKER_00
And I think that s that positive mindset you re speaking about.
5
SPEAKER_00
Yeah, exactly.
5
SPEAKER_00
Was there a point through an exercise that you wanted to make?
5
SPEAKER_00
I m sure there s a 0.7, but was there another one you wanted to kind of... We should probably stop there on exercises.
5
SPEAKER_01
There s absolutely more you can do.
5
SPEAKER_01
As you get older, you know, your audience spans all ages and everyone.
5
SPEAKER_01
As you get older, you really want to look at stability and balance.
5
SPEAKER_01
So I try to do stability and balance exercises on a daily basis as well.
5
SPEAKER_01
Things like standing on one foot, believe it or not.
5
SPEAKER_01
Yeah, just things like that.
5
SPEAKER_01
As we get older, we lose that.
5
SPEAKER_01
And if you re not training it, especially after the age of 50, you re going to keep losing it.
5
SPEAKER_01
And then the number one killer of older people is becoming frail, falling because they lose their balance and breaking a hip.
6
SPEAKER_02
or a bone.
6
SPEAKER_02
That s what usually takes out most older people and so you can avoid that by incorporating some stability balance routines in your life.
6
SPEAKER_01
I really appreciate you also looking at it from the perspective of like let s stop there because I think so often people listen to podcasts or read books and there s just so much information
6
SPEAKER_01
And then that makes us go, all right, I don t know where to start.
6
SPEAKER_01
And so I love the fact that you re like, well, wait a minute, let s just, this is step one, this is stage two.
6
SPEAKER_01
I love that very curriculum systematic based approach to mastering our health rather than starting on point number seven and then figuring it out.
6
SPEAKER_02
And what I do with my patients is, we re having this conversation about everything, but I ll only give them one thing to do, right?
6
SPEAKER_02
And we ll change two or three things, and then you come back and we ll do the next thing, and then the next thing.
6
SPEAKER_02
So let s not worry about how much protein you have in your diet until you clean out your pantry and get rid of all the crap in your pantry, right?
6
SPEAKER_02
Let s do that first, and then let s talk again next week.
6
SPEAKER_02
And so we take it at a stepwise approach.
6
SPEAKER_02
If whoever s listening to this, if you re taking notes, don t try to implement all of it at the same time, you ll get overwhelmed and quit.
6
SPEAKER_01
Yes, absolutely, absolutely.
6
SPEAKER_01
All right, let s talk about sleep.
6
SPEAKER_01
So I ve generally been a good sleeper my whole life and very grateful for that.
6
SPEAKER_01
How do you know?
6
SPEAKER_01
By measuring, as in, I was going to say, by measuring, not by how I feel.
6
SPEAKER_01
By measuring, I wanted to talk about an experience that I had that was bad, which was surprising for me.
6
SPEAKER_01
So I was wearing the aura ring for a long time measuring my sleep and I was scoring really well and then during the pandemic we moved home and we were renting a place that was really disruptive at night
6
SPEAKER_01
we d get real animals in the floorboards, in the walls, there was lots of noises outside.
6
SPEAKER_01
I often because of where we were and there were certain things about it that I was worried that what if someone broke in and you know there were these other anxieties that I had around it and it was the first time in my life that I think I consecutively had one and a half years of bad sleep during the pandemic.
6
SPEAKER_01
And it was really interesting because I was doing my supplements, I was eating right, I ve always meditated.
6
SPEAKER_01
I was doing everything and just this one undercurrent meant I was fatigued, I was exhausted, I was irritable.
6
SPEAKER_01
It was so intense because I just wasn t sleeping deeply and I d often wake up multiple times per night and that wasn t normal for me.
6
SPEAKER_01
And I also was wearing the aura ring at that time and my sleep score was just not great.
6
SPEAKER_01
and that was actually what forced me to move to this place and and get this home because I was just like I was I was telling Radhe I was like I need to leave like it was that bad and so I know what it feels like to have good sleep and bad sleep and I think that sleep is one of those areas of our health that we underestimate in terms of how great it can be but I think so many of us struggle with sleep whether it be
6
SPEAKER_01
anxiety, whether it be insomnia, whether it be stress.
6
SPEAKER_01
And so I want to start off by talking about tracking your sleep and improving the environment that we sleep in, at least as a starting point.
6
SPEAKER_01
But I do want to get to two and three with you today on your list, because I do think there are people who are trying to do all that stuff, but there s still something not clicking.
6
SPEAKER_01
And I m sure you ve experienced this a million times with clients.
6
SPEAKER_01
So let s start at step one and then see where we go from there.
6
SPEAKER_02
Right, so I agree with you, like tracking is a game changer, but I can also tell you that I ve had a lot of patients that get super anxious tracking and they live and die by those numbers, right?
6
SPEAKER_02
So if you re one of those people that the over-tracking of sleep kind of changes your day and changes your perspective on your day, only use tracking for a very specified amount of time.
6
SPEAKER_02
Use it for when you are very mindfully changing your sleep habits and your routines.
6
SPEAKER_02
And then stop wearing it once you got your sleep score up to a score that you like, right?
6
SPEAKER_02
I personally, I like tracking my sleep all the time.
6
SPEAKER_02
I m just a real data guy, so I like to see it.
6
SPEAKER_02
But when I go on vacation now, I don t wear my aura ring because I know that the sleep s not going to be as good sometimes, right?
6
SPEAKER_02
So, you know, I use it for when I m being mindful about trying to get better sleep.
6
SPEAKER_02
Or if something s changed, like I notice, I had COVID, and right after COVID, I had long COVID, and my heart rate was racing for months.
6
SPEAKER_02
Yeah, it was horrible.
6
SPEAKER_02
And it really affected my sleep, but my Oura Ring told me that this is what s happening.
6
SPEAKER_02
This is why you re not sleeping well, your heart rate is racing.
6
SPEAKER_02
I think the benefit of sleep tracking is really understanding it s not just the number of hours you re sleeping, it s really the sleep pattern and educating yourself on that sleep pattern.
6
SPEAKER_02
Aura does a good job, Whoop does a good job, the Eight Sleep mattress has a phenomenal tracker.
6
SPEAKER_02
Eight Sleep s great, yeah.
6
SPEAKER_02
It s great, I love it, yeah.
6
SPEAKER_02
And understanding how much deep sleep you need, where that deep sleep needs to be in your sleep night, and understanding things like heart rate variability and average heart rate at night.
6
SPEAKER_02
is a game changer, right?
6
SPEAKER_02
While you re modifying your sleep environment and your routine.
6
SPEAKER_02
So once we get that in place, then the second thing we do is we absolutely make sure the person doesn t have sleep apnea, all right?
6
SPEAKER_02
So for those of you who don t know what sleep apnea is, that s when you stop breathing at night, your body physically stops taking in oxygen.
6
SPEAKER_02
You don t have oxygen in your body for a few seconds at a time, but all night long.
6
SPEAKER_02
That affects your brain, your heart, virtually every organ in your body.
6
SPEAKER_02
So many people have sleep apnea and don t recognize it and it s really sad because it s causing, basically, I tell them it s causing a slow death, believe it or not.
6
SPEAKER_02
If you have sleep apnea, you have to get it treated right away.
6
SPEAKER_02
There s lots of different ways of treating it, there s dental appliances, there s, you know, that CPAP mask you can wear, there s surgery, but you got to figure it out because no matter what you do, it s not going to go away.
6
SPEAKER_01
What are some of the symptoms that people could notice?
6
SPEAKER_02
So the symptoms of sleep apnea are number one, you wake up gasping for air in the middle of the night or your significant other you re sleeping with tells you that.
6
SPEAKER_02
Secondly, you wake up really tired every morning and you have daytime somnolence where you re just kind of falling asleep a few hours after you ve woken up.
6
SPEAKER_02
Even snoring very loudly can indicate sleep apnea as well.
6
SPEAKER_02
So if, you know, your spouse, whoever tells you you re snoring really a lot.
6
SPEAKER_02
And then there s a questionnaire you can take online.
6
SPEAKER_02
It s a very simple questionnaire called a Stop Bang Questionnaire, S-T-O-P-B-A-N-G.
6
SPEAKER_02
Just Google that.
6
SPEAKER_02
And you take the questionnaire, it ll give you a score, and it ll tell you if you need to be evaluated for sleep apnea.
6
SPEAKER_02
So being evaluated for sleep apnea now is much easier.
6
SPEAKER_02
People used to dread going to a sleep lab and getting all the wires put on them.
6
SPEAKER_02
Now you just wear like a little device on your finger overnight at home and we can get a good idea if you have sleep apnea or not.
6
SPEAKER_02
And the sleep doctors are very good at treating this now as well.
6
SPEAKER_01
Well, and you re saying there s different types of therapy or there s different types of treatments for sleep apnea.
6
SPEAKER_02
Yeah, there s stuff you can get from your dentist, like a little dental appliance that pulls your jaw forward.
6
SPEAKER_02
There s a CPAP mask.
6
SPEAKER_02
There s also surgeries that you can do as well.
6
SPEAKER_02
Losing weight, special pillows, propping your back.
6
SPEAKER_02
There s lots of things you can do.
6
SPEAKER_01
Wow, okay, yeah, I can t believe that.
6
SPEAKER_01
It s so fascinating, right?
6
SPEAKER_01
Again, because these things haven t been measured since we were young, and because we don t know what to look out for, you could be sitting there for months or years going, why do I wake up feeling like this?
6
SPEAKER_01
Maybe I m anxious, maybe I m stressed, and that could be a part of it, but there s something else going on as well.
6
SPEAKER_02
Yeah, I can t tell you how many people that I simply ask a few questions I just asked you, and they re like, yeah, I have that, yeah, I have that.
6
SPEAKER_02
And it s like a revelation.
6
SPEAKER_02
And they re 55 years old and they have sleep apnea.
6
SPEAKER_02
They ve had it for 25 years.
6
SPEAKER_02
So it s really sad how underdiagnosed it is and how incredibly treatable it is.
6
SPEAKER_02
And that could change the trajectory of your life.
6
SPEAKER_02
Because once you treat sleep apnea, your metabolism actually gets under control.
6
SPEAKER_02
and you start losing weight, you start having less glucose spikes, you start eating better, you feel less brain fog, and then you also prevent, sleep apnea is one of the main risk factors for Alzheimer s disease.
6
SPEAKER_02
So you prevent Alzheimer s too.
6
SPEAKER_02
So once again is knowing early and treating things early.
6
SPEAKER_01
What if someone s, they re okay just about getting to sleep, but that they wake up multiple times when they re sleeping.
6
SPEAKER_01
What have you found to be useful for someone in that scenario?
6
SPEAKER_01
Have you treated, worked with anyone who has that?
6
SPEAKER_01
I ve just met so many more people these days that are not telling me they can t sleep.
6
SPEAKER_01
They re saying, I can sleep, but then I m waking up and then waking up.
6
SPEAKER_01
And these aren t people with kids or anything.
6
SPEAKER_01
So this is like a, you know, it s just how they re feeling.
6
SPEAKER_02
Three main reasons for it, I normally see.
6
SPEAKER_02
One is nocturia, where they have to get up in the middle of the night to go to the bathroom.
6
SPEAKER_02
And so there s medications and exercises you can do to treat that.
6
SPEAKER_02
The second reason is going to bed with anxiety and stresses on your mind.
6
SPEAKER_02
So what I tell people to do is, number one, no electronics, and maybe even no TV before going to bed, because that can keep you thinking.
6
SPEAKER_02
But keep a notebook by the side of your bed.
6
SPEAKER_02
If you re one of these busy people that you just have so many things going through your head, write them all down.
6
SPEAKER_02
And then you ll at least download that onto a piece of paper and hopefully get it out of your head.
6
SPEAKER_02
But the third thing that I find that really does this too is eating or drinking a little bit too close to your sleep.
6
SPEAKER_02
You have this kind of glucose surge that happens after you get to bed and it just wakes you up too.
6
SPEAKER_02
So really making sure there s three to four hours between your last meal and going
7
SPEAKER_02
Going to bed is key.
7
SPEAKER_02
Yeah and I m so glad you brought up the devices and conversation because I was talking to a lot of people when people have been saying to me Jay I m experiencing anxiety, one question that I often ask people is what did you watch last night?
7
SPEAKER_02
And there are some people in the world who can watch the craziest, scariest, eeriest things and not feel anything.
7
SPEAKER_02
And there are people who watch those things and it puts these cliffhanger chemicals, as I like to call them, into your body, which constantly puts you on that cliffhanger, which keeps you up, that makes you wake up with this state of fright.
7
SPEAKER_02
I was just at, we went to watch Oppenheimer a couple of weeks ago and we were watching the trailers and the Exorcist trailer came out.
7
SPEAKER_02
There s another Exorcist movie.
7
SPEAKER_02
And Radhi just sat there like this, if you re listening, then I m closing my eyes and my ears.
7
SPEAKER_02
And Radhi literally sat there like that, and she was like, just tell me when it s done, because she doesn t want to watch it.
7
SPEAKER_02
And that trailer was far too long for a trailer.
7
SPEAKER_02
I felt like it told me the whole movie.
7
SPEAKER_02
So Farhadi, she knows that she s aware of that and so she won t watch and consume content like that.
7
SPEAKER_02
I can watch it and laugh it off and be fine and it won t affect me unless I m watching it every day.
7
SPEAKER_02
And I think it s so important that we check ourselves that way because you re just making it harder for yourself in a way you don t need to.
7
SPEAKER_03
Right.
7
SPEAKER_03
Absolutely.
7
SPEAKER_03
I m one of those people.
7
SPEAKER_03
I can t watch horror movies anymore.
7
SPEAKER_03
It just affects me way too much.
7
SPEAKER_03
It sticks in my head.
7
SPEAKER_03
I actually become a scaredy cat at night and I can t sleep.
7
SPEAKER_03
So I just don t even entertain the thought of watching like even a trailer.
7
SPEAKER_03
I d probably close my eyes on that trailer.
7
SPEAKER_02
That trailer was haunted.
7
SPEAKER_02
Do not watch the new Exorcist trailer if you want to sleep at night.
7
SPEAKER_02
It s taken me for a while.
7
SPEAKER_02
That s great.
7
SPEAKER_02
Anything else on sleep that you feel as that one, two, three as we re going?
7
SPEAKER_03
Yeah, so number one is sleep apnea.
7
SPEAKER_03
Make sure you don t have it.
7
SPEAKER_03
As you re tracking your sleep, two and three are fix your sleep environment and fix your sleep routine.
7
SPEAKER_03
So your sleep environment needs to be like how our ancestors slept when they were cavemen, a cold dark cave, right?
7
SPEAKER_03
So turn the temperature down in your room.
7
SPEAKER_03
What s even better than turning it down in your room is buying like an eight sleep or something that keeps your bed cool itself, but it should be somewhere around 65 degrees.
7
SPEAKER_03
Dark, like totally dark.
7
SPEAKER_03
Like even the little red lights and alarm clock, cover them with black electrical tape and put them in a different room.
7
SPEAKER_03
And then quiet.
7
SPEAKER_03
And most people can t get it fully quiet or some people like the quiet even becomes like, it becomes noise to them.
7
SPEAKER_03
So a sound machine, like a white noise machine is very, very effective in improving your sleep.
7
SPEAKER_03
And what s really cool about doing these things is you can do like one thing and see how it affects your sleep score.
7
SPEAKER_03
And then a week later, buy a white noise machine and see what happens to your sleep score.
7
SPEAKER_03
Like you might not feel it physically the next day, but your tracker will tell you, like you went up from 85 to 95 just by buying a white noise machine.
7
SPEAKER_03
And I ve seen it happen over and over again.
7
SPEAKER_03
And so,
7
SPEAKER_03
Your sleep routine, what I like to tell people, is your sleep routine actually starts the moment you wake up.
7
SPEAKER_03
And there s probably like only 3% of people that the moment they wake up, they actually go outside to expose themselves to the sun, right?
7
SPEAKER_03
Most people just, they go from being inside to going in their garage, getting in their car.
7
SPEAKER_03
going to work, parking in the garage, right?
7
SPEAKER_03
Like no one goes outside anymore in the morning.
7
SPEAKER_03
I make it a point to take me and my kids outside first thing in the morning, expose yourself to sunlight.
7
SPEAKER_03
That sets your circadian rhythm.
7
SPEAKER_03
Your melatonin is going to start secreting like 14 hours afterwards.
7
SPEAKER_03
That s key.
7
SPEAKER_03
Sleep routine starts first thing in the morning.
7
SPEAKER_03
And then you know how the iPhone now has like a sleep alarm, right?
7
SPEAKER_03
So like, it s not an alarm clock to wake you up.
7
SPEAKER_03
It s when you need to start preparing for sleep.
7
SPEAKER_03
So when that alarm goes off two hours before sleep, all the lights turn off as much as possible, switch on some soft orange colored bulbs instead, and just start winding down your brain.
7
SPEAKER_03
A big part of that is avoiding electronic devices.
7
SPEAKER_03
Absolutely.
7
SPEAKER_02
Yeah, great advice.
7
SPEAKER_02
No, great, great advice.
7
SPEAKER_02
And all things that I ve been practicing, I used to worry about sleeping at 65,
7
SPEAKER_02
degrees because i think it would feel cold and what i always remind people is you still have your duvet you still have your blanket over you like you don t you don t have to be cold uh you can still wear pajamas right like it s just cooler in the room and that s been done wonders for my sleep even for sleeping in longer and and being more comfortable
7
SPEAKER_02
the cave-like darkness has always been a big win for me and huge and I think that we ve always tried to have very early dinners and that s been such a huge thing of like we try and eat dinner at like 6, 6 30 p.m.
7
SPEAKER_02
just so that when you re in bed at 9 30 that it s you know easier to go to sleep but right all things we ve had to work on over time and adjust and figure out and it s not always perfect and you know it s yeah
7
SPEAKER_01
Parents, if you ve ever experienced bedtime battles with the kids, I m going to let you into a little secret.
7
SPEAKER_01
I m Abby, a mother of two, and I had these battles myself.
7
SPEAKER_01
Endless excuses, delay tactics, and many tears and tantrums.
7
SPEAKER_01
But I ve created a solution.
7
SPEAKER_01
the perfect kids podcast that makes bedtime a dream.
7
SPEAKER_01
It s called Koala Moon and it s hosted by me, Abbey.
7
SPEAKER_01
With over 300 episodes packed with original stories and sleep meditations, Koala Moon makes bedtimes easy and enjoyable.
7
SPEAKER_01
Episodes start out engaging and really rather magical, but as they progress, they gently slow to a calm and relaxing pace to have your little ones out like a light.
7
SPEAKER_01
Since launching in 2022, Koala Moon has helped with over 20 million nights sleep and received over 6,000 five-star reviews.
7
SPEAKER_01
Win back your evenings.
7
SPEAKER_01
Listen to Koala Moon now on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
7
SPEAKER_05
Imagine you asked two people the same exact set of seven questions.
7
SPEAKER_05
I m Minnie Driver, and this was the idea I set out to explore in my podcast, Minnie Questions.
7
SPEAKER_05
This year, we bring a whole new group of guests to answer the same seven questions, including actress and star of the mega hit sitcom Friends, Courtney Cox.
7
SPEAKER_04
You can t go around it, so you just go through it.
7
SPEAKER_04
This is a roadblock.
7
SPEAKER_04
It s going to catch you down the road.
7
SPEAKER_04
Go through it.
7
SPEAKER_04
Deal with it.
7
SPEAKER_04
Comedian, writer, and star of the series Catastrophe, Rob Delaney.
7
SPEAKER_00
I shouldn t feel guilty about my son s death.
7
SPEAKER_00
He died of a brain tumor.
7
SPEAKER_00
It s part of what happens when your kid dies.
7
SPEAKER_00
Intellectually, you ll understand that it s not your fault, but you ll still feel guilty.
7
SPEAKER_05
That personal disaster wrote Guyville.
7
SPEAKER_04
So everything comes out of a dead end.
7
SPEAKER_05
And many, many more.
7
SPEAKER_05
Join me on Season 3 of Many Questions on the iHeartRadio app, Apple Podcasts, or wherever you get your favorite podcasts.
7
SPEAKER_05
Seven questions.
7
SPEAKER_05
Limitless answers.
7
SPEAKER_09
I m Elliot Connie, and this is Family Therapy.
7
SPEAKER_07
In my best hopes, I guess, identify the life that I want and work towards it.
7
SPEAKER_06
I never seen a man take care of my mother the way she needed to be taken care of.
7
SPEAKER_08
I get the impression that you don t feel like you ve done everything right as a father.
7
SPEAKER_08
Is that true?
7
SPEAKER_07
That s true.
7
SPEAKER_07
And I m not offended by that.
7
SPEAKER_07
Thank you for going through those things and thank you for overcoming them.
7
SPEAKER_06
Thank God for delivering us.
7
SPEAKER_06
Every time I have one of our sessions, our sessions be positive.
7
SPEAKER_06
It just keeps me going.
7
SPEAKER_06
I feel like my focus is redirected in a different aspect of my life now.
7
SPEAKER_09
So, how d we do today?
7
SPEAKER_07
We did good.
7
SPEAKER_09
The Black Effect presents Family Therapy.
7
SPEAKER_09
Listen now on the Black Effect Podcast Network, iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
7
SPEAKER_03
And part of like the eating dinner earlier thing too, is our caveman ancestors didn t eat after it became dark, right?
7
SPEAKER_03
And so it s really food is another item that sets your circadian clock almost as much as light does as well.
7
SPEAKER_03
So that s a key factor eating earlier.
7
SPEAKER_03
Yeah, it s all little things and one at a time and, you know, you re not going to change everything overnight.
7
SPEAKER_03
It might take a year, but it benefits you for the next 50.
7
SPEAKER_02
Yeah, absolutely.
7
SPEAKER_02
Absolutely.
7
SPEAKER_02
I want to dive into, so there s a few areas left and I want to take bits and pieces of all of them.
7
SPEAKER_02
I don t want to do all of them, but I want to dive into gut health just because it s so, I didn t realize for years I was having gut issues because I just didn t know what that even meant.
7
SPEAKER_02
I didn t know how to know.
7
SPEAKER_02
I think today now people are much more informed.
7
SPEAKER_02
I m talking about like
7
SPEAKER_02
10, 13, 15 years ago when I didn t feel it was in the zeitgeist or the conversation as much.
7
SPEAKER_02
How can someone be conscious and aware if they re not already that they may have leaky gut, that they may have gut issues that they re not fully conscious or aware of or they re being negligent.
7
SPEAKER_02
I was one of those people who even if there was some discomfort I would just write it off because you re young and you re fit and you re healthy and you don t care about it too much.
7
SPEAKER_02
What should people be looking out for?
7
SPEAKER_03
Yeah, no, that s that s a really good point.
7
SPEAKER_03
And once again, you know, by the time you become symptomatic from some of this stuff, a lot of damage has already been done for a long period of time, right.
7
SPEAKER_03
And so what I look at here is another one of those biomarkers, one of those CEO of your own health type of things, which is a biomarker called
8
SPEAKER_01
HSCRP, highly sensitive C-reactive protein.
8
SPEAKER_01
This is a marker of inflammation.
8
SPEAKER_01
It s a very simple test that every doctor lab can do.
8
SPEAKER_01
We ve been doing it for like 50, 60 years in medicine, but it s a marker of inflammation.
8
SPEAKER_01
You want this number as close to zero as possible, but a lot of times it ll go up to 1, 2, 3, or 4.
8
SPEAKER_01
And usually that comes from some sort of situation going on in your gut.
8
SPEAKER_01
So your gut is the biggest organ in your body protecting you from the outside environment.
8
SPEAKER_01
Most people think it s your skin, but your gut actually has four or five times the surface area of your skin does.
8
SPEAKER_01
And so when that barrier to the outside environment is disrupted,
8
SPEAKER_01
toxins from the outside environment filter into your bloodstream causing inflammation.
8
SPEAKER_01
Inflammation is when your immune system is overactive and you not only destroy the toxins, but you start destroying your normal brain, heart, muscle, bone cells, all of it.
8
SPEAKER_01
So you need to know when you have inflammation going on in your body.
8
SPEAKER_01
The first way to tell is by this blood test.
8
SPEAKER_01
And then probably after that blood test has been elevated for months and years is you finally start feeling it in your gut.
8
SPEAKER_01
So, if you get this measured and you have this a little bit too high, then you start looking at your gut as a primary source.
8
SPEAKER_01
Secondary source would be your oral health, believe it or not.
8
SPEAKER_01
Yeah, I talked about that.
8
SPEAKER_00
That was, yeah, go for it.
8
SPEAKER_01
Yeah, there s a huge association between poor oral health, dementia, and heart attacks as well.
8
SPEAKER_01
And that s because a lot of inflammation takes place in your mouth if you have cavities, if you have gingivitis, etc.
8
SPEAKER_01
So, you know, if your inflammation levels are high, you need to go see the dentist, make sure your oral health is okay, but then you need to start treating your gut.
8
SPEAKER_01
Here s where a functional medicine doctor can be extremely helpful, because they can really sort through like, what is going on with your gut?
8
SPEAKER_01
Do you have leaky gut?
8
SPEAKER_01
Why do you have leaky gut?
8
SPEAKER_01
You know, 10% of the population has gluten sensitivities, 7% is dairy sensitive, or probably even more.
8
SPEAKER_01
These are just, you know, these are just estimates.
8
SPEAKER_01
And once you start eliminating those inflammatory foods, the toxins in your food from your diet, your gut starts to heal and we can put you on a gut healing protocol, reduces inflammation.
8
SPEAKER_01
And inflammation is a root cause of all the major diseases.
8
SPEAKER_01
Once you treat inflammation,
8
SPEAKER_01
your chance of getting all the other diseases are much less, right?
8
SPEAKER_01
So you got to focus on your gut.
8
SPEAKER_01
And so this is where, you know, I tell my patients like, look, it s not just about sleep, exercise and diet.
8
SPEAKER_01
Now we need to start talking about gut health.
8
SPEAKER_01
Like that s another thing we need to talk about.
8
SPEAKER_01
And so HSCRP is the biomarker for that, measure that.
8
SPEAKER_01
And then of course, if you re having symptoms, bloating, diarrhea, constipation, definitely need to go get that checked.
8
SPEAKER_00
Yeah, it can be so easy to just kind of feel embarrassed about it or be negligent of it or to just kind of brush it off to the side.
8
SPEAKER_01
I can t tell you the number of like men and women that I see that are like, don t want to talk about it because they re just like, doctor, you know, like I have a lot of gas.
8
SPEAKER_00
They re so embarrassed about it, but it s like,
8
SPEAKER_01
Let s double click on that.
8
SPEAKER_00
We need to figure that out, right?
8
SPEAKER_00
It s weird what we ve been taught to be ashamed of in society when these are really normal, natural things that we all need to be massively aware of.
8
SPEAKER_00
It s interesting how the most important things in society become the most taboo to talk about.
8
SPEAKER_00
you know we re talking about health right now money s another one in a different way or like even like relationship challenges or things that are vulnerable have become this thing of like don t talk about it it s it s weird yeah it s sad right yeah it s really sad yeah it s really sad like so
8
SPEAKER_01
Well, hopefully, I mean, stuff like this podcast, you bring it to light, people start talking about it and bringing it more into mainstream conversation is so important.
8
SPEAKER_00
Yeah, I think that s what s needed.
8
SPEAKER_00
I mean, I know for a long time, like, I didn t know who to talk to about things because you just don t hear it.
8
SPEAKER_00
Right.
8
SPEAKER_00
And I think when people are talking to their doctors, also having physicians who we feel understand this language.
8
SPEAKER_00
And that s why I think with you saying that we need to become the CEO of our own health,
8
SPEAKER_00
I think we ve always wanted to outsource it to a doctor or to a healthcare professional, whatever it may be.
8
SPEAKER_00
And the truth is, no one s gonna care about it as much as you.
8
SPEAKER_00
Absolutely.
8
SPEAKER_00
And so it has to start there.
8
SPEAKER_00
So this, I wanna focus on this one because it s so interesting.
8
SPEAKER_00
So you obviously talk about heart health as one part of your wellness wheel.
8
SPEAKER_00
And it fascinates me because even when I ve seen it on your wellness wheel a million times when I ve been in, and when we know how important the heart is,
8
SPEAKER_00
We rarely talk about heart health.
8
SPEAKER_00
And if we do, we kind of do it in a soft way.
8
SPEAKER_00
We don t really talk about it from a scientific point of view.
8
SPEAKER_00
And you talk about how important it is to know our levels at 25 years old.
8
SPEAKER_00
Is it APOB?
8
SPEAKER_00
Yeah, APOB, right.
8
SPEAKER_00
So walk us through that and understanding what that is, what it means and how do we know?
8
SPEAKER_01
Right, exactly.
8
SPEAKER_01
So I think everyone s heard about like watching your cholesterol levels, right?
8
SPEAKER_01
Okay, so right now what happens is you get your cholesterol levels measured sometimes in your 30s if you re lucky, usually doctor wait to your 40.
8
SPEAKER_01
And unless it s like over a really high number, no one s really gonna do anything about it.
8
SPEAKER_01
And then people will start talking to you about your diet and managing your exercise, you know, exercise more, eat better, eat less fat, eat less cholesterol.
8
SPEAKER_01
then you just kind of let it go until all of a sudden it s an emergency for you to get on a statin, you know, and I think it s kind of 10, 15, 20 years too late at that point in time, right?
8
SPEAKER_01
The damage has already been done.
8
SPEAKER_01
If you do cardiac testing, you ll see that there s already blockages in blood vessels at that point in time.
8
SPEAKER_01
And most of the time, these are not diagnosed until people have their first heart attack.
8
SPEAKER_01
No one even looks at the blood vessels until you ve had a heart attack.
8
SPEAKER_01
And it s really sad the way this whole thing goes.
8
SPEAKER_01
And it s especially sad because heart attacks and strokes can become like an orphan disease, like a disease that never affects us if we just do it right.
8
SPEAKER_01
And this is where I think medicine has made like a tremendous, incredible amount of knowledge has been gained.
8
SPEAKER_01
And this is where I try to really encourage my patients to really partner with their medical doctors and really get this treated.
8
SPEAKER_01
So, when I say know your ApoB level, I love ApoB, it s a new type of cholesterol measurement, kind of lumps together all the bad forms of cholesterol, which I even hate saying bad cholesterol, but it lumps that together, the dangerous forms.
8
SPEAKER_01
And knowing what your ApoB level is when you re 20-25,
8
SPEAKER_01
That s kind of the baseline where you want it to be, right?
8
SPEAKER_01
So as this starts creeping up, you want to start doing things about it with your exercise, diet, sleep, gut health, all of that matters.
8
SPEAKER_01
But then when it gets to a certain level that s a little bit too high, that s when you want to start doing cardiac testing and diagnosis.
8
SPEAKER_01
So there s really great tests that can be done now, CAT scans of your heart that can tell you
8
SPEAKER_01
20, 30 years ahead of time before you have a heart attack if you have a blockage.
8
SPEAKER_01
And we have great therapeutics now to turn back the time on these blockages, to get rid of these blockages, to prevent you from having a heart attack.
8
SPEAKER_01
I can t tell you the number of patients that we ve had in our clinics that we ve done this scan on preventatively, and how many of them actually had to go straight to the emergency room to get a blood vessel opened up, you know?
8
SPEAKER_01
Double-clicking on this, just because I think it s really important for your audience to know, ApoB, and there s another one, everyone needs to get measured when they re young, is LP little a. Young or old, if you ve never had it done, gotta measure LP little a. LP little a is a genetic form of cholesterol that can t be treated with diet, nutrition, and exercise, or cholesterol-lowering medication, traditional ones.
8
SPEAKER_01
And if you re one of the few percentage of people that have it, you ll still get
8
SPEAKER_01
massive blockages in your arteries at a very young age.
8
SPEAKER_01
So most people don t check that until it s too late as well.
8
SPEAKER_01
And we can treat that now as well.
8
SPEAKER_01
So LP little A and APOB, two tests everyone need to ask their doctor about.
8
SPEAKER_00
That s fantastic.
8
SPEAKER_00
I m so glad you re like giving us a vocabulary of knowing what to check.
8
SPEAKER_00
Because I think otherwise, I know I d just go up to my doctor and be like, well, how healthy is my heart?
8
SPEAKER_00
And they re going to be like, you re fine.
8
SPEAKER_00
And I think that s the challenge.
8
SPEAKER_00
We don t really have a vocabulary or we don t know the exact tests and checks that need to happen.
8
SPEAKER_00
And again, I think you ve given us so many across the board and I just hope everyone who s listening or watching, please, please, please go and check these things out because I just want you to live a healthier, longer, happier life and so much of this could either make it easier or harder.
8
SPEAKER_01
Right, absolutely.
8
SPEAKER_01
And I think, you know, there s different types of people.
8
SPEAKER_01
Some people like you, like you want to know and you want to know as soon as possible, because you want to make sure you get it treated or take care of it before it becomes a big problem.
8
SPEAKER_01
And so those are the type of people I think will take this information and really run with it.
8
SPEAKER_01
Then there s another type of people that will take this information bring their notes to their doctor Some of the doctors say, okay, let s check it.
8
SPEAKER_01
Some will be like no you don t need to do that And they ll be like, okay, I ll just leave it which you know, it s fine but I really encourage people to become the CEO of their own health become more aggressive and proactive and learning and tracking these things and pushing your doctor on some of this stuff and then you have a group of people that just like they want their head in their sand like
8
SPEAKER_01
I don t want to know until it s a problem, tell me then, which there s not much you can do about that except, you know, take care of them.
8
SPEAKER_01
Yeah, absolutely.
8
SPEAKER_01
Absolutely.
8
SPEAKER_00
We ve talked about brain health before on the show.
9
SPEAKER_00
show, but I wanted to talk about cancer.
9
SPEAKER_00
And the reason why I want to touch on that obviously is because I think the rates are just going up and up and up.
9
SPEAKER_00
I ve lost two people in the last four years, three people in my entire life, people that I m like very close to.
9
SPEAKER_00
This does not include me.
9
SPEAKER_00
your auntie, your mom s friend, like you know like not even just like looking around the whole space but like people that I m directly close to and all from different causes all from different reasons it s something that I think you know that we all have a fear around because you just hear it so often and everyone s going through something like you talk about cancer s biggest enemy is being diagnosed at stage one but that
9
SPEAKER_00
whenever I ve had friends or people I love, we always find out at stage three or four.
9
SPEAKER_00
So how do we get that?
9
SPEAKER_00
What do you need to do?
9
SPEAKER_01
So cancer diagnostics, literally in the last five years, has become incredibly revolutionized.
9
SPEAKER_01
And there s two tests that have done this.
9
SPEAKER_01
One is a test called the full-body MRI, like the Pernouvo s scan.
9
SPEAKER_01
Which is what we did when I think... Right, exactly.
9
SPEAKER_01
Yep, you did the full-body MRI.
9
SPEAKER_01
And that happened because we ve always had MRI scanners, but now MRIs are becoming more ubiquitous and cheaper.
9
SPEAKER_01
These are no radiation scans of your entire body and they re getting quicker too.
9
SPEAKER_01
So we can do the whole body in like under an hour.
9
SPEAKER_01
I always say if Steve Jobs had one of these, he d still be alive today.
9
SPEAKER_01
So it s a scan that scans your whole body for not just tumors, but also other anatomical abnormalities that can kill you.
9
SPEAKER_01
aneurysms in your brain or your aorta.
9
SPEAKER_01
So I think that s a very useful test.
9
SPEAKER_01
It s controversial because you do find a lot of what s called incidentalomas.
9
SPEAKER_01
These are incidentals that you end up chasing down a rabbit hole as far as what is that thing over there.
9
SPEAKER_01
But if you can tolerate a little bit of, you know, having diagnostics done and a little bit of stress while you figure out what those things are, you ll know a lot more about your body
9
SPEAKER_01
In enough time to take care of an issue so that s one technology.
9
SPEAKER_01
The second technology which is truly revolutionary is the liquid biopsy this is the grill the gallery grill test and this is a blood test that you can do and you just send in a vial of blood.
9
SPEAKER_01
they check it for little fragments of DNA from active tumors in your body, okay?
9
SPEAKER_01
And so it can diagnose 50 of the most hard to diagnose tumors at very early stages.
9
SPEAKER_01
And right now, unfortunately, this test is expensive and not covered by insurance.
9
SPEAKER_01
My feeling is as technology evolves, it ll become cheaper and cheaper, of course, and it ll become the new standard in medicine is to check everyone for this once a year.
9
SPEAKER_01
Because the reason cancer is so hard to treat is because of being diagnosed at stage 3 or 4, when it s sometimes metastatic, right?
9
SPEAKER_01
And then it s almost, you have to go to chemo, radiation, surgery.
9
SPEAKER_01
It s so hard.
9
SPEAKER_01
But once you re diagnosed at stage 1, it s like it s not even had a chance to get there, right?
9
SPEAKER_01
So this blood test, if you can afford it right now, once a year I would start doing it.
9
SPEAKER_01
If you can t, it s going to get cheaper.
9
SPEAKER_01
Keep your eye out on it.
9
SPEAKER_01
I think it ll get cheaper really quickly, as a lot of technology is becoming right now.
9
SPEAKER_01
It s going to revolutionize the way we diagnose cancer.
9
SPEAKER_01
And then everyone, in addition to those, you can t just do those, each of those detects its own things, right?
9
SPEAKER_01
You gotta get your colonoscopy, do it early, especially if you have a family history of colon cancer.
9
SPEAKER_00
We had that done too.
9
SPEAKER_00
Yep, exactly, yeah.
9
SPEAKER_00
Very important.
9
SPEAKER_00
I was scared for like a week.
9
SPEAKER_01
Yeah, it is scary, but the nice thing about colonoscopy is not just diagnosing cancer, like if you go in there and you see a pre-cancer, you can remove it immediately.
9
SPEAKER_01
So it s like treatment as well, right?
9
SPEAKER_01
And then for men, get the PSA test, which is a blood test for your prostate.
9
SPEAKER_01
For women, make sure you get your mammograms and make sure you get your OBGYN exams.
9
SPEAKER_01
That s kind of like the array of preventative diagnostics you want to do now in the 21st century to basically diagnose cancer before it kills you, as soon as possible.
9
SPEAKER_01
And how do we cancer-proof our body?
9
SPEAKER_01
Cancer proofing is done by doing all of the other things that we talked about today.
9
SPEAKER_01
Getting seven, eight hours of sleep, making sure that your nutrition comes mostly from whole foods, not processed foods, and exercising and not being sedentary.
9
SPEAKER_01
The other thing is eliminating toxins from your day-to-day life.
9
SPEAKER_01
And so we can talk about that a little bit, if you like, how to eliminate toxins.
9
SPEAKER_01
So the Pareto principle on that is realize where do you spend the most time, right?
9
SPEAKER_01
You spend the most time probably at work and sleep in your bed at night.
9
SPEAKER_01
That environment, the air in that environment, you want that to be as clean as possible.
9
SPEAKER_01
So you want to detoxify your air, your water, your food, and chemicals on your skin.
9
SPEAKER_01
So air, buy an air purifier for each one of those environments if the air is not perfectly clean.
9
SPEAKER_01
For your water, I recommend getting an under sink reverse osmosis system in your kitchen where you get most of your drinking water, drink it out of glass bottles for the most part.
9
SPEAKER_01
And for your food, organic or go to that website called ewg.org.
9
SPEAKER_01
And finally for the cosmetics that you use and the stuff you put on your body, there s a great app called Think Dirty.
9
SPEAKER_01
And you can put any product in there, scan the barcode, it ll tell you the level of toxin and recommend to you the most non-toxic products.
9
SPEAKER_01
You do that, you ve covered 80% of the landscape, like you re living in a mostly non-toxic environment.
9
SPEAKER_01
I m sure there s people that have other things that they do, but that to me are the keys.
9
SPEAKER_00
Yeah.
9
SPEAKER_00
My wife is my think dirty app.
9
SPEAKER_00
Like she s going to figure it out.
9
SPEAKER_00
She s like, she s checked every product.
9
SPEAKER_00
She got us to switch to a glass bottle of water.
9
SPEAKER_00
She put the reverse osmosis system in, like, she s just so on top of all this stuff.
9
SPEAKER_00
And I m like, if I didn t have her in my life, I don t know what I d be doing right now.
9
SPEAKER_00
And it s incredible how these, and also, you know, when someone recommends these things that when my wife first came up with this reverse osmosis water thing, I was like, come on.
9
SPEAKER_00
Like, do we really need it?
9
SPEAKER_00
And it s interesting how we have such random resistance to a lot of these things.
9
SPEAKER_00
We kind of overthink it or we underthink it where we just go, oh, well, that can t be, that s such a big deal.
9
SPEAKER_00
Like, I think the whole bottled water thing is now blown up when my wife was talking to me about it like four or five years ago.
9
SPEAKER_00
and at the time it was like i could have been a bit like oh no it doesn t matter it s just a plastic water bottle and now you see the research right and so i think it s so interesting how like if you have someone in your life your friends your family who are recommending things to you be open-minded about it you have no idea when it s
9
SPEAKER_00
finally going to be proven and I m hoping that anyone who s listened to this episode please please please share this episode with friends and family members because I think what Dr. Shah has done beautifully today is he s laid out step one, step two and step three and so whether you re someone who s just getting started in your journey or whether you re someone who s trying to refine it and improve it and enhance it in a deep way you know you ve kind of given the pathway for all of those.
9
SPEAKER_00
Thank you.
9
SPEAKER_00
And you know, you re right.
9
SPEAKER_01
It s so easy to be skeptical, right?
9
SPEAKER_01
It s hard to be not skeptical and open minded and do your research and really dive in.
9
SPEAKER_01
But I mean, you do such a good job of, you know, trying to get people to break through that barrier of skepticism, opening their mind to new possibilities, that I think if people were to like, just kind of, even they pick up one thing and research it on their own, you re going to make a positive change, right?
9
SPEAKER_00
I agree.
9
SPEAKER_00
Dr. Shah, you ve been incredible today.
9
SPEAKER_00
I mean, you ve given us such a wealth of insight and like I said at the beginning, I want this to be the episode that you come back to, to go, if I m looking at my gut health, what do I need to focus on?
9
SPEAKER_00
If I m looking at my nutrients, what do I need to focus on?
9
SPEAKER_00
Please, please, please take a screenshot of this episode right now.
9
SPEAKER_00
I want you to make sure that you tag Dr. Shah and I on social media.
9
SPEAKER_00
so that he can see what resonated with you so that I can see what s that one thing you re trying what s that thing that is now your day one not your one day what is the thing that you re putting into practice that is going to shift how you feel that is going to shift how you live your life what is the thing that you ve been avoiding measuring that you re going to measure from now on to make sure that you can start taking the proactive steps in avoiding some of these challenges that you can
9
SPEAKER_00
Dr. Shah, I want to ask you the final five, of course, which we do with every guest, but I want to make sure that I ask, where should people find you?
9
SPEAKER_00
Where should people follow you?
9
SPEAKER_00
Where can people connect with your work to continue to be educated?
9
SPEAKER_01
Yeah, so, you know, I ve been doing this course for my patients now for many years and
9
SPEAKER_01
A lot of them want their family and friends to do this, but they might be living in different countries.
9
SPEAKER_01
So I recently started putting the entire course on my Instagram page.
9
SPEAKER_01
So at Darshan Shah MD, if you go there, like it s all kind of in order.
9
SPEAKER_01
We re going to start with nutrition, then move on to sleep and move on to exercise, et cetera.
9
SPEAKER_01
And over the course of the year, we ll have all the content on there, but in a sequential fashion.
9
SPEAKER_00
That s fantastic.
9
SPEAKER_00
So Darshan Shah MD on Instagram is the place to go and follow.
9
SPEAKER_00
We re hoping you can upload it to TikTok as well.
9
SPEAKER_00
Yes, yes.
9
SPEAKER_00
We need Darshan Shah MD on TikTok.
9
SPEAKER_00
I love it.
9
SPEAKER_00
Both of them would be amazing.
9
SPEAKER_00
Dr. Shah, these are your final five.
9
SPEAKER_00
We ask these to every guest.
9
SPEAKER_00
Sometimes a different mocktail of all of them, but we need one word to one sentence maximum for each question.
9
SPEAKER_00
So question number one, what is the best health advice you ve ever received?
9
SPEAKER_01
Get up and start moving.
9
SPEAKER_00
Nice.
9
SPEAKER_00
All right.
9
SPEAKER_00
Question number two, what is the worst health advice you ve ever received?
9
SPEAKER_01
Let your doctor watch your blood markers.
10
SPEAKER_01
and wellness techniques, but now you swear by.
10
SPEAKER_00
Yeah, this whole field of eliminating toxins from your day-to-day environment, I used to think it didn t matter, but it matters so much.
10
SPEAKER_01
Again, yeah, you think, oh, air purifier, like it s just, yeah.
10
SPEAKER_00
What are they trying to sell me, but it does make a huge difference.
10
SPEAKER_01
Right.
10
SPEAKER_01
Question number four, what is something that you used to swear by for your health and now you actually think, ah, no, I don t need to focus on that anymore?
10
SPEAKER_00
Intermittent fasting.
10
SPEAKER_00
I know a lot of people will get upset at that answer, but I think there s a lot of science to the contrary now.
10
SPEAKER_01
Let s dive into that.
10
SPEAKER_01
Let s segue into that for a second.
10
SPEAKER_00
Yeah, so intermittent fasting is great for people that need to start eating less calories on a day-to-day basis.
10
SPEAKER_00
It s a good way to manage your caloric intake.
10
SPEAKER_00
But like I said earlier, a lot of people end up taking less protein, and so they lose skeletal muscle mass, and that s what happened to me.
10
SPEAKER_00
I was intermittent fasting, I started, and my skeletal muscle mass and my scales started plummeting.
10
SPEAKER_00
And I was like, what is happening?
10
SPEAKER_00
And it s all because of intermittent fasting, so I stopped it.
10
SPEAKER_00
So it s really more about what molecules you re putting into your body, I think, rather than the timing of it.
10
SPEAKER_00
And I think, you know, you really want to be careful if you are intermittent fasting that you re still getting your protein intake and you are also not in the category of people that are either pregnant or breastfeeding or, you know, an athlete.
10
SPEAKER_00
I think I ve seen a lot of athletes actually cause a lot of damage to their metabolism by intermittent fasting.
10
SPEAKER_01
I m not an athlete but I found that when I was experimenting with it.
10
SPEAKER_01
So I stop eating dinner by 6.30pm and I don t eat until the next morning until 9am.
10
SPEAKER_01
So that s the closest I get to it but I m someone who needs to eat three meals a day and I don t snack a lot.
10
SPEAKER_01
And so for me it s like those three meals are my main meals and I m very happy with them.
10
SPEAKER_01
So breakfast, lunch and dinner.
10
SPEAKER_01
So I eat breakfast at nine, lunch at twelve to one and then dinner at six.
10
SPEAKER_01
And it s like for me that keeps my energy steady.
10
SPEAKER_01
I m not overeating or under eating at any point.
10
SPEAKER_01
Like it works for me.
10
SPEAKER_01
And so I ve always been interested in that as well because I ve always found myself feel healthier, happier and stronger when I m doing that.
10
SPEAKER_00
And that s the key, you have to go by how you feel and I think you said another key where you don t have to snack during the day, like you re obviously eating whole foods and you re eating an adequate quantity where you re not having a snack, so that s another key as well.
10
SPEAKER_01
Yeah, absolutely.
10
SPEAKER_01
All right, fifth and final question, Dr. Sarr, which is if you could create one law that everyone in the world had to follow, what would it be?
10
SPEAKER_00
Get yourself a group of friends that you re so happy and proud to be around, that you share common interests in where you want your life to go, not just where it s at right now.
10
SPEAKER_01
That s a great answer.
10
SPEAKER_01
Everyone, that s Dr. Shah on On Purpose.
10
SPEAKER_01
Thank you so much for listening and watching again.
10
SPEAKER_01
I hope that you take away and practice as Dr. Shah kept saying.
10
SPEAKER_01
one thing from this episode and watch how your life changes.
10
SPEAKER_01
Again, a big thank you.
10
SPEAKER_01
Follow Dr. Shah on Instagram at DarshanshahMD on Instagram and on TikTok soon to come.
10
SPEAKER_01
Make sure you do that and I hope that you stay happy, stay healthy and stay well.
10
SPEAKER_01
Thank you again.
10
SPEAKER_00
Thank you so much.
10
SPEAKER_00
Thank you, Jay.
10
SPEAKER_01
Thank you.
10
SPEAKER_01
If you love this episode, you ll enjoy my interview with Dr. Daniel Amen on how to change your life by changing your brain.
10
SPEAKER_02
If we want a healthy mind, it actually starts with a healthy brain.
10
SPEAKER_02
You know, I ve had the blessing or the curse to scan over a thousand convicted felons and over a hundred murderers, and their brains are very damaged.
10
SPEAKER_06
Discover a new educational and interactive podcast, Stories for Kids by Lingokids.
10
SPEAKER_06
Our episodes are packed with fun activities.
10
SPEAKER_06
Right, Elliot?
10
SPEAKER_06
Oh, yes.
10
SPEAKER_06
We went shape hunting around the block, and we found spheres and cubes on the street.
10
SPEAKER_06
That was great fun.
10
SPEAKER_06
Join Stories for Kids, the Lingokids podcast, inspiring you to learn while having fun.
10
SPEAKER_06
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
10
SPEAKER_03
The Black Effect presents Family Therapy, and I m your host, Elliot Connick.
10
SPEAKER_03
Jay is the woman in this dynamic who is currently co-parenting two young boys with her former partner, David.
10
SPEAKER_05
David, he is a leader.
10
SPEAKER_05
He just don t want to leave me.
10
SPEAKER_03
But how do you lead a woman?
10
SPEAKER_03
How do you lead in a relationship?
10
SPEAKER_03
Like, what s the blue part?
10
SPEAKER_03
David, you just asked the most important question.
10
SPEAKER_03
Listen to Family Therapy on the Black Effect podcast network, iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
10
SPEAKER_04
You don t put those inside of you, do you?
10
SPEAKER_05
This is a show about women.
10
SPEAKER_04
I mean, you do?
10
SPEAKER_05
Finally, a show about women that isn t just a thinly veiled aspirational nightmare.
10
SPEAKER_05
It s not hosted, not narrated.
10
SPEAKER_05
We re just dropping into a woman s world.
10
SPEAKER_04
I found out when my dad was gay when I was 10.
10
SPEAKER_04
We were in a convertible on the 405 freeway, listening to the B-52s.
10
SPEAKER_04
Looking back, I should have said, this is gay.
10
SPEAKER_04
This is already all gay.
10
SPEAKER_05
Listen to finally a show on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.