April 22, 2024 • 36 mins
When was the last time you went to the doctor and felt like you had a true champion in your corner? Someone rooting you on to not only improve your biomarkers and lose a few pounds, but a health care provider who gets excited for your small health wins and encourages you to live your healthiest life, not only in words but by example. Meet Dr. Tolu Olabintan.
Tolu's journey from Nigeria to the U.S. has infused her medical practice with deep empathy. We dissect the challenges and strategies for women's fitness, nutrition, and overall well-being, and we explore the 'whys' and 'hows' of maintaining an active lifestyle and managing cravings, packaging wisdom from personal struggles into actionable advice.
Imagine starting each day grounded in a routine that fuels your body and mind, ready to face the world with a go-getter attitude. This episode peels back the layers on how such morning rituals, consistent self-care, and a thirst for knowledge, can shape our health. Dr. Olabintan's story emphasizes the power of epigenetics, where our daily habits speak directly to our genes, influencing our health in profound ways. Join us as we illuminate the connection between our lifestyle choices and the legacy we leave in our DNA.
Wrapping up with a passionate call to action, we underscore the need for comprehensive health screenings tailored to the unique challenges of midlife. We share tips on navigating the maze of medical tests, the importance of patient involvement, and how to tackle stress and sleep disruptions head-on. You can check out Tolu's YouTube channel where she interviews doctors from around the world.
Tune in to hear:
- Why Dr. Olabintan encourages a "brain dump" to help with stress and anxiety
- What bloodwork to ask for at your next appointment
- Upgrading and being intentional about your "thought life"
You can find Dr. Tolu Olabintan at:
https://www.livingspringmedicals.com/
https://www.youtube.com/@dr.tolulopeolabintanmd62
https://www.instagram.com/dr_olabintanmd/
https://www.facebook.com/Eniabire
I'd love to work with you! Let me help you reach your health and fitness goals.
https://www.fasterwaycoach.com/?aid=MicheleFolan
Have questions about Faster Way? Feel free to reach out.
mfolanfasterway@gmail.com
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This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Michele Folan (00:00):
If you are a midlife woman who's frustrated
because you're trying to losebody fat, but what you've done
in the past is no longertouching that muffin top Perhaps
you're struggling to manageyour sugar cravings or evening
snacking.
You want to build muscle, stayactive and be mobile well into
your later years?
Well, listen, I have been inyour shoes and can share a
(00:24):
program with coaching andaccountability to keep you on
track, with daily at-homeworkouts and macro-based meal
plans that produce sustainableresults.
All you need to do is decidethat you are worth it and that
you want to control thenarrative.
And how do I know this willwork for you?
I was a client and loved myresults so much that I became a
(00:47):
coach.
Just go to the show notes ofthis episode and let's connect.
I'd love to tell you more andwork with you as your certified
coach.
Now on to the show Health,wellness, fitness relationships
and everything in between.
We're removing the taboo fromwhat really matters in midlife.
(01:11):
I'm your host, Michelle Follin,and this is Asking for a Friend
.
When was the last time you wentto the doctor and felt like you
had a true champion in yourcorner, someone rooting for you,
but not only to improve yourbiomarkers and lose weight, but
(01:33):
a healthcare provider who getsexcited for your health, wins
and encourages you to live yourhealthiest life, not just in
words, but by example.
Meet Dr Tolu Olabintan.
She is the fangirl we all needto cheer when we win and pick us
up when we don't cross thefinish line.
(01:54):
Welcome to Asking for a Friend,Dr Tolu Olabintan.
Dr. Tolu Olabintan (02:00):
Oh, thank you so much for having me on.
I'm honored and delighted to beon.
Michele Folan (02:13):
Well, and I heard you on another podcast and I
love your approach, and so Ithought this would be a great
opportunity for you to talk alittle bit about what you do.
But first of all, I would lovefor you to tell the audience a
little bit about where you'refrom and your career path
audience a little bit aboutwhere you're from and your
career path.
Dr. Tolu Olabintan (02:28):
I am originally from Nigeria.
I was born there in the westernpart, and I lived there till I
was 15.
I moved here.
My parents' idea was to have mecome here get a better
education, and he had friendshere who had encouraged the
transition, and so parentsbrought me over.
I've always known I like totake care of people, so at first
I thought maybe nursing wouldbe for me because I like their
(02:49):
uniforms better.
But then I saw that it was thedoctors that told the nurses
what to do, and I was like youknow what?
I think I like that one better.
So medicine became a naturallonging or something I worked
towards.
And then I lost my aunt.
She was in her 20s shortlyafter her wedding, to an asthma
(03:10):
attack oh my goodness.
And so I think that I rememberthat day.
That kind of sealed it for me.
Not like that, no, that's, Iwant to do medicine.
There has to be a better way,and care has always been
something that defined me.
So I like caring for people.
I like, I like to be part ofthe equation to help someone
(03:32):
feel better.
It is a little bit, and somedicine allows me to do that as
part of my job, and so went todid high school, did sciences,
did undergrad, pre-med, biochem,took a year break and then went
to medical school.
And then here we are.
How many years later now, sincemed school, about 17,.
(03:54):
18 years later, I'm still doingmedicine.
Michele Folan (03:58):
Did you go through the citizenship process?
Dr. Tolu Olabintan (04:01):
Yes, I did.
That was interesting.
Initially it was not the plan,it was just to do studies and
then go back, but it worked outthis way and then, yes, I am a
citizen here.
Michele Folan (04:11):
What was that process like?
For you to go through thecitizenship process, be studying
, going through your residency,all that stuff.
I mean you were super busy.
How did that all work withinyour life?
Dr. Tolu Olabintan (04:31):
I'll be honest with you.
The initial cultural shocks areadapted to a new culture that
is more expressive and more.
Yeah, it was tough.
I'll be honest with you.
I grew up in a culture where,you know, you couldn't talk back
to elders.
You respected the elderly byvirtue of their age.
Elders, you respected theelderly by virtue of their age,
not because of their socialranking.
You, you're not really allowedto fully express your thoughts.
You had to curtail it to thecircumstances you were in.
(04:53):
And then coming here, and Irecount one of the one of the
worst days of my life to datethere was a student it was high
school, my first year here, andshe told the teacher to shut up
and I got up with holyindignation.
How they hit.
Like how dare you?
Because to me that was.
I mean, even now I cringe, butnot as much as I did then I was,
and I think that was the day Icommitted what I call social
(05:18):
like.
I was like how could you talkto her like that?
That was so rude, and so ofcourse I was ostracized.
You don't to her like that.
That was so rude, and so ofcourse I was ostracized.
You don't do that.
So just learning the environment.
That was different and you knowI grew up in an environment
where I was well-known and socome to a new place.
But one of the things that hashelped me do is to understand
people better and be in theirshoes better when they're
(05:40):
uncomfortable or where they feelthey stand out or where they
feel you know I don't belong.
So it's helped me be who I amtoday.
Those experiences Were there.
Challenges, yes, but life isfull of challenges.
It's guaranteed to havechallenges.
You just make the most of it,and for me, being a doctor is
(06:01):
much more than a career path.
It's a calling.
So you do the things needed toget there and I had a good
support system.
I'll be honest with you througheach phase, through each season,
on my way here.
Michele Folan (06:13):
Well, I know your parents are there with you
right now and they must be soincredibly proud of you.
Dr. Tolu Olabintan (06:22):
They are, they don't hide it.
Michele Folan (06:23):
Well, they don't hide it.
Well, that's so nice and, bythe way, I hope that we all try
to raise our kids to berespectful of their elders.
I know I have really tried andI, you know, my kids are in
their 20s and it does break myheart when I see kids that are
(06:44):
disrespectful.
It just, you know, just wasn'tthe way we were raised and I
don't expect that type ofbehavior from my children either
.
So all we can do is do our bestwith, you know, those kids in
our care, right.
Dr. Tolu Olabintan (06:59):
I agree and you know, one of the things I
find to be the truth is that Idon't think people mean to be
disrespectful.
It's just we've got tounderstand the implications of
our verbal communications, ournonverbal cues.
Like I'm teaching my daughter,who's so excited, eager to grow
up, and I said, when I saysomething to you and you eye
roll and you do this, youcommunicate in disrespect.
You don't mean to or you're sad, but you are communicating Like
(07:24):
you may not think you are,you're actually like oh, I say,
that's good enough, you'reresponsible for all your cues.
Michele Folan (07:29):
Yep.
Dr. Tolu Olabintan (07:30):
Yes, you are ?
Michele Folan (07:31):
Yes, you are, you know.
One other thing and this isjust kind of a side note too is
I always try to be cognizant ofwhen I'm having a conversation
with someone and they're off, oryou know they're in a mood or
they may not be treating me well.
I try to think.
You talked about puttingyourself in someone's shoes.
(07:51):
Did they have an argument withsomeone that day?
Are they not feeling well?
Did they have a death in thefamily?
You know you try to think aboutall the extenuating
circumstances that can makesomebody not behave in a normal
or acceptable manner.
So more about you.
I was excited to talk with youbecause I think it's good to get
(08:14):
insight into how a doctorpractices what they preach.
So you're giving a lot ofadvice and encouragement to your
patients.
But what do you do in yourpersonal life that you feel
helps you again put yourself inyour patient's shoes human.
Dr. Tolu Olabintan (08:46):
I'm a doctor , but I'm a human too, and I
emote.
I have feelings.
I also want to be appreciated.
I want to be loved.
I want to do better in myhealth, I want to live a good
quality of life.
So you know, between learningin medicine and learning even
after going to school, I'vecommitted to continue to learn
ways to improve the quality oflife for people.
Now my niche is doing this onthe platform of sincere care.
(09:13):
I believe in helping people livea better quality of life and
quantity of life, because Ibelieve how well you live is
just as important as how longyou live.
And so I've seen what it feelslike as a patient, and even
watching or having patients overthe years tell me how they felt
, either at a practice I was at,how they felt belittled on
their way in, or how they feltthey were talked down or talked
(09:34):
at.
I've gone to doctor's officeswhere people don't know what I
do, heard them talk about otherpatients and just feel like a
bull, a number or aninconvenience, and so I know
that people thrive best or theyheal well when they know that
(09:54):
they are cared for.
Healing starts from that firstimpression, and so you know,
sometimes I come back to theclinic and I tell my team like
I'm very happy that I work withyou because I just came from a
clinic where I didn't feel sogood on the way in.
But I knew the doctors, sheknows what I do.
They don't know, and I don'tever want anyone to feel like
(10:16):
that coming to our clinic.
And so, with that in mind, it'shelped me curate an atmosphere
at my practice that, from theminute you walk in, oh you are
excited to be there, from thecolors, the music, the smile,
because even if in the clinic wecan't change your medical
(10:38):
diagnosis, oh you leave knowingthat you were cared for and that
adds value to you.
It's a ripple effect thatripples even in their world.
I've seen it happen over andover and over again.
People just feel better.
Like you know what?
I came here, I just felt, Ifelt listened, I felt heard.
In the end, if I'm honest, as aphysician I didn't do much.
I listened to you, I encourageyou in your journey.
(10:59):
Like it seemed like that was aburden to bear, but you don't
have to be miserable through it.
Here are things that add alittle sparkle to your life and
it's not all about.
Let's act like everything'sdosy.
It's like you have to live.
You're living through this, sohow can we make it a little
better for you?
A little bit, those experienceshave helped me know what I
don't you know.
It's so funny.
I never thought I would open myown practice, never thought that
(11:21):
.
But I used to imagine like, hmm, yeah, that's something I
wouldn't do.
You know how.
You say, as a mom, that whenI'm a parent, it's funny that I
do some of that now as a parent.
But it had a running, almostlike a running play in my mind
(11:42):
that now if I ever were to havea place you know my own this I
wouldn't allow or this I willallow.
We got to do a better job ofshowing people care.
It takes effort, it takesintentionality.
I have a morning routine that Idon't negotiate.
I have to pray.
I've sent to myself.
I have to draw strength for myrelationship with God.
My faith is big because I can'tpour from an empty cup.
I can't.
Michele Folan (12:02):
Right yeah.
What other things do you dothat you feel are a good example
to your patients?
Dr. Tolu Olabintan (12:10):
I read books , I listen to books.
I'm constantly learning newways that people can live better
.
I'm also lifestyle-aborted.
I keep adding more titles to mynot titles, but more knowledge
to my old reminders, you know.
And I also practice the thingsI'm talking about.
I try new fruits and vegetablesthat I don't enjoy.
I blend them, I freeze them, Ichomp them, I slurp them.
(12:34):
Same way I tell the patientstoo I make water a drink of
choice for myself.
So I drink water.
I have a water bottle at myoffice.
That reminds me.
I encourage my team, I rewardpeople with fruits and veggies.
And then I'm also very big onmy thought life.
I guard my mental space as bestas I can.
The things I listen to arethings I say to myself and I say
(12:56):
to patients and tell them to gowatch and be reminded who they
are, their value, their worth.
Sad, sometimes people may notrecognize that, but you have to
do that for yourself.
So I exercise.
I do a prayer walk everymorning, most mornings for
almost an hour, and I agree withteam members, I'm not always
excited to exercise.
I don't enjoy the gym.
People look stressed in there,they look angry.
(13:18):
I go there, take a machine, doa little cute when I'm doing my
thing and play with somemachines, and yeah, you know, so
I keep it real, so I do thethings I tell my patients to do,
and we talk about the differenttextures and like that.
I'm like, yeah, I agree, but Iknow it's good for me, so I do
it anyway.
Yeah, yeah.
Michele Folan (13:39):
And it's hard.
I mean.
Well, first of all, you'releading by example, but not just
with your patients, with yourstaff.
So if they see you treatingpatients in a certain way, they
will see that and I believethey'll emulate that.
So I think that's superpositive and something that
you're doing really well.
In terms of the food and thatsort of thing, you're having to
(14:01):
break habits that you may have apatient that's not had a great
diet for 75 years and all of asudden you're trying to change
that paradigm of hey, it's nevertoo late to change up the diet,
and so I think that's one ofthose.
Well, good luck with that.
Dr. Tolu Olabintan (14:20):
You know what's so interesting.
Everyone is capable of change.
It doesn't matter how old youare.
It's when you see what's in itfor you to the point where
you're like you know what I'mwilling to change for that
what's in it for you, to thepoint where you're like you know
what I'm willing to change forthat.
And a lot of times people saythings like oh, my family
diabetes runs and my family this, almost I can get them to see.
Well, it may not be the actualdisease, it may be the actual
(14:41):
habit that runs in the family,that you could break the cycle.
They're like ah, it's true.
And then they see it, they feelbetter and they're like you
know what it's worth it.
So it became oh man, medicinehas changed me, has taught me a
lot.
It has changed me too.
I used to be very like oh, labsare better.
Yay, your a1c is great.
Oh, your cholesterol, mygoodness.
(15:03):
And the patient is like okay,good for you.
Now I'm like how do you feel onyour joints?
You're eating more freshpreservatives.
Your number has come down.
How do you feel?
Do you have more energy?
Are you sleeping better?
Your skin it looks better.
And you're like oh, yeah.
So sometimes you just want toremind people that what they're
doing is working to keep themencouraged to keep retaining
(15:25):
these new habits.
What's in it for you?
It's not about my computerlooking cute, no, Right yeah.
That's the trick.
That's one of the tricks Ishare with you there.
Michele Folan (15:35):
They may not understand the numbers, but the
numbers may be a directreflection of, like you said,
how they feel, how they look.
Oh, my goodness, I was able totake three laps around the
neighborhood yesterday and Ihaven't done that in years.
Right, you brought up somethinginteresting, Dr O, when you
were talking about maybe it'snot your family history so much
(15:59):
your family's health history.
It may be the habits, and we'vehad that discussion before on
the podcast.
It's kind of that chicken orthe egg.
Do we inherit the bad lifestyle?
Is it truly inheriting thegenetics and maybe it's a
combination of both?
I think that's an interestingperspective that you have.
Dr. Tolu Olabintan (16:19):
Yes, it's a combination, and now we're
starting to understand somethingcalled epigenetics, that though
you don't change your geneticmakeup, you can actually not
alter your genes, but tease yourgenes in a way that it works
more for you than against you bychanging your habits.
We're starting to see that, andso the truth is, when I'm
(16:41):
helping you eat better andsaying I want to prevent a heart
attack, you don't know theeffects of what I've done down
the line, but it's not worthtrying to find out.
There are many things that havebeen established over centuries
that eating well, a plant baseddiet for the most part, that
exercise and seated standing,whatever type, is good for you.
Right, and so we'll see.
(17:02):
I say encourage people to makethat effort to change your
lifestyles, to eat better,regardless of what their family
history shows.
Some people say well, I'm due tothis anyway because my father
had this or my mother had this.
But I've had patients outlivetheir parents, their
grandparents.
I've had them outlive stats.
I've had people who have strongfamily history of dementia by
(17:25):
some of their lifestyle changesactually reduce their risk.
So the science is showing thatthat does happen.
So let's not lean on it.
It's not going to work anyway,it could be a family habit, not
a family history, health history.
It's a family habit that's justpassing down the line that
needs to be broken.
Michele Folan (17:43):
That was going to be one of my questions.
Are there currentrecommendations for dementia and
Alzheimer's prevention?
Dr. Tolu Olabintan (17:56):
for dementia and Alzheimer's prevention.
Sadly, once someone hasdementia, it's hard to reverse
right now, depending on the type.
Now there's someone that'ssuited to dementia or depression
, or there's a thyroid issue, orthere's a B12 deficiency, or
there's some electrolyteimbalance, or there's something
that could be reversed tocorrect that.
Or someone had a stroke, orsomeone had multiple strokes
that were not caught.
But we know for certain thatcertain things minimize or
(18:19):
reduce the risk of dementiahappening.
Exercising is one.
Eating fresh fruits andvegetables is another.
Limiting exposure to too muchelectronics is another.
Learning something new isanother.
Having a good Social network,even if they're Superficial
interactions, those are veryhelpful too.
(18:41):
And then doing things that arein line with your Purpose what
you believe your purpose is Isactually known to minimize your
risk of dementia.
So we Know that.
But the sweet spot is in theprevention, and it's doing it
consistently right, and so weencourage our patients to do
that, even as we're discoveringmore and more new modalities and
(19:02):
treatment for dementia.
Michele Folan (19:04):
You know, I posted something on my story the
other day and I can't rememberwho it was, but they were
talking about just doing 10,000steps a day can lower your risk
of dementia by I was like 50%.
I mean it was a huge number.
So I reposted it because itdoesn't have to be an hour and a
(19:25):
half at the gym sweating yourbrains out.
It can be 8,000 to 10,000 stepsa day of just walking.
That can make such a hugeimpact.
So that's really interesting,the correlation there with
dementia.
There is a lot of coachinggoing on there right now about
(19:47):
sugars in our diet and I want toask you how you're addressing
the extra sugar that people aregetting in their diet and your
practice.
Dr. Tolu Olabintan (19:57):
I have a post called sugar, sugar, sugar,
sugar, sugar.
Because you know there's abrown sugar, the blue sugar, the
green sugar, like, oh, I'meating healthier sugar, like
it's all sugar.
And for my sweet tooth patient,I feel the most for them
because you know, if you have asweet tooth, that's tough.
But understanding that thesugar, the high-quality syrup
that's embedded in a lot offruits oh, not fruits, but a lot
(20:18):
of foods are placed there bywhat we call food engineering to
keep you hooked on it.
So I tell my patient I don'twant you to be a fucker Like, I
want you to know what's in.
So if you're going to eat it,you know that, okay, I'm
drinking this can of soda, thissmall can that has 48 grams of
sugar.
Now, five grams of sugar is oneteaspoon.
(20:39):
So I'm essentially saying I'mgoing to chow down about, let's
see, 48 divided by five, aboutalmost 10, 10 teaspoons of sugar
as a little snack.
Yeah, so it's opening mypatient's eyes to say this is
what you're doing.
Now, if you like soda, that'stough.
And I tell them oh, I canunderstand, I drink soda once a
(21:01):
year, usually with a burger oncea year as well.
I open it, I take a sip and I'mlike man, this is there's
nothing better.
I take a sip and I'm like man,this is good.
Michele Folan (21:09):
There's nothing better.
Dr. Tolu Olabintan (21:12):
And then I remember my why.
I want to be 90 and look backon how I've blessed this planet,
be surrounded by family andfriends, knowing that I've done
what God has asked me to do, andstill able to tell people hey,
you got to behave and still beable to do the things that
matter to me.
So this soda not worth it.
(21:33):
It's rehashing thatconversation in different pieces
and a lot of my posts on socialmedia is just the debacle.
As a human, fighting cravingsand urges, you know you're tired
, you want something to soothe,you go for a soda, you go for
something that's really sweet.
So I teach them what else canyou do outside of food?
To self-suit, to give yourselfa hug after a long day, maybe
read a book?
(21:53):
That's what actually got mereading more books, because I
like to eat as much as I'm aphysician, I'm a foodie too.
I enjoy eating, but I eathealthy.
But there are days where I'mtired and I tend to make poor
choices.
So it's let me address yourwhat's going on.
What are alternatives?
I've also taught my patientsabout dried fruits, strawberries
they're sweeter right whenthey're dehydrated.
(22:18):
Or maybe drink a little water.
Or freezing your chocolate soit can thaw and put some music,
you know, let it melt in yourmouth Like don't multitask when
you're eating, enjoy thechocolate.
You may not have to eat as much, you know.
So it's keeping it real.
Before I used to be no, don't dothis, don't do this.
I'm like you know what.
That's not reasonable.
How can I help you make betterchoices?
And every day is a newconversation, you know I'll
(22:40):
share this story.
I had a patient once who gotreally upset with me because the
first day I met her, I told herto stop Dr Pepper.
She was diabetic.
Of course, I'll tell her tostop Dr Pepper.
And she said you just met me.
I love Dr Pepper.
I've had a long-termrelationship with Dr Pepper for
decades and I was like you knowwhat?
I'm sorry.
Can we cut it down to sweet tea, half and half?
So we negotiated by doing themath.
So it's many people where theyare and little steps.
(23:03):
I've never given up on people.
I'm never getting tired ofdoing that, because some days
I'm like are you listening?
Michele Folan (23:11):
Yeah, I've tried this managing a group of people.
If you give them some buy in,give them some a little power in
the relationship, then you'relikely to get some behavioral
change.
You're a genius.
Instead of saying you can't dothis, you can't do this, you
can't do this, and say can't dothis, it's like, well, can we
(23:32):
compromise, let's meet in themiddle somewhere.
And that's such a great start,right?
I mean, we talk about sugar alot on this platform and I think
we had a pharmacist on and shewas saying that the new American
Heart Association maximum forwomen grams of sugar a day was
25 grams of sugar, added sugar.
(23:53):
And when you look at what isjust in a grande latte from
Starbucks or, like you said, a12-ounce can of soda, you've
already surpassed that.
And it's really trying to makethat a visual for people so that
they understand how much sugaris really in their food they're
(24:17):
eating.
Dr. Tolu Olabintan (24:17):
Yes, Even in condiments.
There's sugar in ketchup.
I love it.
I'm like what?
Michele Folan (24:23):
Yeah, I was having this conversation with a
family member who has psoriasisand I mentioned to him.
I said there is a correlationthere with high sugar intake.
It can aggravate your psoriasis.
And I mentioned to him, I saidthere is a correlation there
with high sugar intake, it canaggravate your psoriasis.
And he's like wait, I have abowl of Froot Loops every night
before I go to bed.
I said oh you might want to cutthat out because that's really
(24:45):
not doing you any favors.
But anyway, it's baby steps,right, Dr O?
Dr. Tolu Olabintan (24:50):
That's right , it's baby steps.
Michele Folan (24:53):
Most of my listeners are midlife women and
I think we've talked a littlebit already about how do we best
prepare ourselves to be ahealthy 80 years old.
But right now, when we go toour health care provider, what
blood work should we be askingfor?
Because sometimes I think weneed to kind of be in the
(25:15):
driver's seat when it comes tomanaging our care?
Dr. Tolu Olabintan (25:20):
And I'll be honest with you, most doctors
don't have a a hard time, or youknow, with ordinary tests it's
just insurance coverage you getin the bill and getting upset.
But I would say this for themost part at least get a cmp, so
complete metabolic panel.
Check your kidney function,your liver function, your
electrolytes, check your vitamind, because that's very
important, even for mentalhealth, for bone health and for
(25:43):
kidney health.
You want to check and screenfor high cholesterol, because
high cholesterol is linked toheart disease, linked to strokes
.
You want to also check yourdiabetes.
You want to check for diabetes.
Are you pre-diabetic, are youdiabetic?
You want to know where you areon that spectrum, not just oh no
, diabetes, are you close?
You also want to check yourthyroid function function and I
(26:04):
I tend to recommend that as a,because it's a metabolic hormone
that regulates perfectly withburn calories and affect your
temperature revelation as well.
And I like to do the thyroidlike the specific ones, not just
a thyroid tsh with reflex.
There's a reflex pattern.
I like to look at a t3, the t4s, the tsh and see if there's
(26:24):
something that's a little slowed.
So those are the basic ones Itend to recommend.
There are more specific onesthat check for cholesterol.
I also recommend your bloodlevels too, your CBC, so your
complete blood count.
Are you anemic?
Is there something that'seating at the blood cells?
For menstruating women, Irecommend iron screen too, an
(26:45):
iron test just to make sure thatyou're having enough ion
reserves, because that'simportant too for your blood
cell formation, which isimportant for carrying oxygen to
different organs in the body.
Now, those are typically bloodtests, of course imaging
testings, colon cancer screening, checking your prostate as a
man but you're not a man, sowe're going to switch it off.
(27:06):
Then the other slew of tests,depending on what your concerns
are but that has to bepersonalized and a lot of
questions.
I always like to ask, orencourage patients to ask when
they ask for tests, is whatwould you do when you get this
result?
So it helps guide.
How much you do you know?
What would you do, what wouldyou be willing to change?
Based on this information?
Because once you know you, youdo.
(27:26):
What would you be willing tochange?
Based on this information?
Because once you know you knowwhat are you going to do based
on this, so that helps guide.
Sometimes I have patients whocome I want everything.
I'm like oh, they're over 10000 blood tests.
I could do so yeah, so you gottareally like what questions you
want to ask.
Are you tired?
Do you check your hormonelevels?
Do you need to check yourcortisol levels?
Michele Folan (27:49):
Yeah, I appreciate you saying that about
thyroid, because I believe Iactually last time I went to the
doctor, I asked her to do amore in-depth thyroid panel
based on.
Actually, one of the guests onmy podcast told me to do that
and she was like, yeah, sure, Idon't always do that, but yeah,
let's do it.
(28:09):
And so that's why I was hopingto get some of that information
from you, because I think that'simportant for us to direct
traffic a little bit when itcomes to our doctor's
appointments.
Dr. Tolu Olabintan (28:21):
I agree, it's your buddy.
Michele Folan (28:24):
Exactly, absolutely.
You know, when you have amidlife patient come in and
they're complaining about notbeing able to sleep or they're
super stressed out, you knowthey feel like they're kind of
amped up anxiety and you know weknow some of that can be
menopause.
How do you coach a patientthrough sleep and stress and
(28:47):
anxiety questions.
Dr. Tolu Olabintan (28:50):
So I ask them will you feel me?
Will you do?
What are you thinking?
And sometimes they're like whatdo you mean?
I'm stressed, I'm like, beforeI see you the next time, can you
just think like what thoughts?
I'm afraid I will sleep well.
I'm afraid I have a lot ofthings to do, I'm afraid that I
forgot to do something.
I'm afraid I tell them to penit down, like write it down,
because it actually helps youtake stock of what needs to be
(29:13):
addressed.
And then we could talk aboutokay, you're going through a
stressful time at your job, whatare things we could do?
And so I say things like howabout you do a brain dump an
hour before you go to bed?
Let's do a to-do list.
What are things you're afraidyou're going to forget?
Let's write it down.
I encourage journaling.
I used to think that was asilly thing to do, but oh my
goodness, I journal every day.
So, but I do it intentionally.
(29:33):
It's not just scribbling, it'smore what am I thankful for
throughout the day?
So what that does to my brain,it's tell my brain that there
are things that are working inthe day, but because my brain
naturally would not tell me like, hey, this worked.
Things are not bad.
It's only going to show thethings that are stress inducing,
for whatever reason, I don'tknow.
And so that helps me as I'mtraining my brain to be more
(29:58):
positive.
During the day, I'm lessstressed because I see the
things that are working.
But for the sleep part, I saybrain dump.
So things to do, things I'mgrateful for.
And then I do this exercisewhere I reinvent my future by
imagination and I tell mypatients to do the same thing
too.
I said the worst, worst casescenario.
You get a good sleep, you'relike well, you're setting
(30:20):
yourself up for failure andwhat's false hope.
I'm like I get a good sleep,it's worth it.
All right, and so the otherthings are.
Especially, especially as women, we don't prioritize sleep.
Oh my gosh.
It's like whatever is left ofthe day I'll do.
But I remind my patients, womenone a lot of people are tied to
(30:41):
you.
You don't want to not do thisfor this person.
You want to be there for thisperson.
Well, you need to rest and beable to carry the weight of
taking care of all the peopleyou care about.
Number two when you sleep, youallow your brain to excrete
things, toxins.
That's a necessary process.
It only happens during goodsleep and you wake up refreshed
(31:01):
and you're able, actually ableto think of good ideas for
problem solving right.
And then, an hour before youplan to go to bed, like
condition your atmosphere.
And it's not only you trying tosleep, everybody needs to know
you're trying to sleep.
So phones are off, electronicsare off, your phone is on, did
not disturb only those peoplewho need to get to the evening.
(31:22):
Allow light stim.
You know blackout curtains arein place so that you can really
reset to sleep and then try topee.
So those are things, but itvaries and a lot of it.
Patients or people are like ohmy God, I have to do.
I'm like there's never going tobe a time where you have
absolutely nothing to do.
So stop stop.
(31:42):
You know it's not.
It's not possible.
There will always be somethingto do.
Michele Folan (31:46):
Yeah, I think for me it's planning my day the
night before, so I make a listof all the things that I need to
get done so that I can go tobed knowing that I have a plan.
So I love your suggestions.
I think that's.
I'm going to try some of thethings that you just suggested.
What do you think about alcohol?
Dr. Tolu Olabintan (32:08):
I personally don't drink that.
It's a personal choice, more ofa consecration type thing for
me, but it depends.
Why do people drink?
So I have people who drink themout of sleep, you know, to help
them relax.
So one has to be very careful.
The recommendations for a womanis no more than five ounces of
wine and those big glasses thatyou can go like this with.
(32:31):
That is not five ounces.
Michele Folan (32:33):
No, I know.
Dr. Tolu Olabintan (32:33):
So it's why.
Why is it more a habit or is itsomething like?
I have people who use it tosleep, who use it to relax.
They can't sleep withoutalcohol.
That's a concern.
Now there's also the argumentthat, oh, it contains
antioxidants, and you knowgrapes and the amount needed for
it to actually be clinicallyrelevant, you have to drink more
than like a lot and at thatpoint it's not worth it.
(32:56):
So drink at your discretion.
It's not medicinal.
I don't believe it's fullymedicinal.
Just get grapes.
And make sure you're alsofinding out, like why that's
important, Like can you dowithout it?
That's when I you know like no,I get the shakes, or I feel
restless, Can I help with sleep.
(33:17):
So that's an option.
So alcohol becomes an optionfor you, not a necessity.
So that's a different optionversus necessity.
When it becomes a necessity,then I get a little concerned.
What's going on with your liver?
Too much of your blood pressure, your protein intake?
Michele Folan (33:33):
Yeah, Okay, if you could influence your
patients to do just one thing,what would it be?
Dr. Tolu Olabintan (33:42):
Upgrade your thought life because, oh my
gosh, you think possible.
It's possible.
You think I'm worthy ofsacrificing or avoiding certain
foods to improve my well-being.
A lot of it stems from thoughts, so please be very intentional
(34:02):
about your thought life and makeefforts to upgrade it for every
area of your life.
Michele Folan (34:09):
I love that that can be so impactful to so many
people.
What is one of your mostimportant pillars of self-care
that you practice every day?
Pray.
Dr. Tolu Olabintan (34:23):
Oh yes, I have got to pray.
Yeah, that's a non-negotiable,it's a big part of who I am.
Michele Folan (34:38):
He's your partner ?
Dr. Tolu Olabintan (34:40):
Yes, Big time.
Michele Folan (34:42):
Yeah, you can't see Dr O right now, but she is
smiling ear to ear right now.
Dr O, you are delightful.
Please tell the listeners wherethey can find you.
Dr. Tolu Olabintan (34:53):
I am on the World Wide Web,
wwwlivingspringmedicalscom.
There's a point there where youcan actually email me and I get
emails directly.
I also am on YouTube.
You can Google my name TulopeOlabintin.
I have a YouTube channel over200 videos just having
discussions to help people livelonger and well.
(35:14):
I've interviewed a lot ofdoctors and specialists across
the globe asking questions likeI'm a patient, so there's a lot
of resources there.
I'm also on Facebook.
I'm on Instagram, I'm on TikTok, but not really.
It's too addicting.
But I'm on LinkedIn as well, sojust put my name in Tulalope
(35:37):
Olabintan Instagram and herYouTube.
Michele Folan (35:38):
She's very engaging and you can tell she
really does care about herpatients and which is why I had
her on the show today.
Thank you so much for beinghere.
(35:58):
I will put all your contactinformation in the show notes
and really appreciate it.
Thank you for the privilege.
Dr. Tolu Olabintan (36:04):
It was really an honor.
Thanks Really appreciate it.
Thank you for the privilege.
It was really an honor.
Michele Folan (36:13):
Thanks.
Follow Asking for a Friend onsocial media outlets and provide
a review and share this showwherever you get your podcasts.
Reviews and sharing help usgrow.
Thank you you.
If you are a midlife woman who's frustrated
because you're trying to losebody fat, but what you've done
in the past is no longertouching that muffin top Perhaps
you're struggling to manageyour sugar cravings or evening
snacking.
You want to build muscle, stayactive and be mobile well into
your later years?
Well, listen, I have been inyour shoes and can share a
(00:24):
program with coaching andaccountability to keep you on
track, with daily at-homeworkouts and macro-based meal
plans that produce sustainableresults.
All you need to do is decidethat you are worth it and that
you want to control thenarrative.
And how do I know this willwork for you?
I was a client and loved myresults so much that I became a
(00:47):
coach.
Just go to the show notes ofthis episode and let's connect.
I'd love to tell you more andwork with you as your certified
coach.
Now on to the show Health,wellness, fitness relationships
and everything in between.
We're removing the taboo fromwhat really matters in midlife.
(01:11):
I'm your host, Michelle Follin,and this is Asking for a Friend
.
When was the last time you wentto the doctor and felt like you
had a true champion in yourcorner, someone rooting for you,
but not only to improve yourbiomarkers and lose weight, but
(01:33):
a healthcare provider who getsexcited for your health, wins
and encourages you to live yourhealthiest life, not just in
words, but by example.
Meet Dr Tolu Olabintan.
She is the fangirl we all needto cheer when we win and pick us
up when we don't cross thefinish line.
(01:54):
Welcome to Asking for a Friend,Dr Tolu Olabintan.
Dr. Tolu Olabintan (02:00):
Oh, thank you so much for having me on.
I'm honored and delighted to beon.
Michele Folan (02:13):
Well, and I heard you on another podcast and I
love your approach, and so Ithought this would be a great
opportunity for you to talk alittle bit about what you do.
But first of all, I would lovefor you to tell the audience a
little bit about where you'refrom and your career path
audience a little bit aboutwhere you're from and your
career path.
Dr. Tolu Olabintan (02:28):
I am originally from Nigeria.
I was born there in the westernpart, and I lived there till I
was 15.
I moved here.
My parents' idea was to have mecome here get a better
education, and he had friendshere who had encouraged the
transition, and so parentsbrought me over.
I've always known I like totake care of people, so at first
I thought maybe nursing wouldbe for me because I like their
(02:49):
uniforms better.
But then I saw that it was thedoctors that told the nurses
what to do, and I was like youknow what?
I think I like that one better.
So medicine became a naturallonging or something I worked
towards.
And then I lost my aunt.
She was in her 20s shortlyafter her wedding, to an asthma
(03:10):
attack oh my goodness.
And so I think that I rememberthat day.
That kind of sealed it for me.
Not like that, no, that's, Iwant to do medicine.
There has to be a better way,and care has always been
something that defined me.
So I like caring for people.
I like, I like to be part ofthe equation to help someone
(03:32):
feel better.
It is a little bit, and somedicine allows me to do that as
part of my job, and so went todid high school, did sciences,
did undergrad, pre-med, biochem,took a year break and then went
to medical school.
And then here we are.
How many years later now, sincemed school, about 17,.
(03:54):
18 years later, I'm still doingmedicine.
Michele Folan (03:58):
Did you go through the citizenship process?
Dr. Tolu Olabintan (04:01):
Yes, I did.
That was interesting.
Initially it was not the plan,it was just to do studies and
then go back, but it worked outthis way and then, yes, I am a
citizen here.
Michele Folan (04:11):
What was that process like?
For you to go through thecitizenship process, be studying
, going through your residency,all that stuff.
I mean you were super busy.
How did that all work withinyour life?
Dr. Tolu Olabintan (04:31):
I'll be honest with you.
The initial cultural shocks areadapted to a new culture that
is more expressive and more.
Yeah, it was tough.
I'll be honest with you.
I grew up in a culture where,you know, you couldn't talk back
to elders.
You respected the elderly byvirtue of their age.
Elders, you respected theelderly by virtue of their age,
not because of their socialranking.
You, you're not really allowedto fully express your thoughts.
You had to curtail it to thecircumstances you were in.
(04:53):
And then coming here, and Irecount one of the one of the
worst days of my life to datethere was a student it was high
school, my first year here, andshe told the teacher to shut up
and I got up with holyindignation.
How they hit.
Like how dare you?
Because to me that was.
I mean, even now I cringe, butnot as much as I did then I was,
and I think that was the day Icommitted what I call social
(05:18):
like.
I was like how could you talkto her like that?
That was so rude, and so ofcourse I was ostracized.
You don't to her like that.
That was so rude, and so ofcourse I was ostracized.
You don't do that.
So just learning the environment.
That was different and you knowI grew up in an environment
where I was well-known and socome to a new place.
But one of the things that hashelped me do is to understand
people better and be in theirshoes better when they're
(05:40):
uncomfortable or where they feelthey stand out or where they
feel you know I don't belong.
So it's helped me be who I amtoday.
Those experiences Were there.
Challenges, yes, but life isfull of challenges.
It's guaranteed to havechallenges.
You just make the most of it,and for me, being a doctor is
(06:01):
much more than a career path.
It's a calling.
So you do the things needed toget there and I had a good
support system.
I'll be honest with you througheach phase, through each season,
on my way here.
Michele Folan (06:13):
Well, I know your parents are there with you
right now and they must be soincredibly proud of you.
Dr. Tolu Olabintan (06:22):
They are, they don't hide it.
Michele Folan (06:23):
Well, they don't hide it.
Well, that's so nice and, bythe way, I hope that we all try
to raise our kids to berespectful of their elders.
I know I have really tried andI, you know, my kids are in
their 20s and it does break myheart when I see kids that are
(06:44):
disrespectful.
It just, you know, just wasn'tthe way we were raised and I
don't expect that type ofbehavior from my children either
.
So all we can do is do our bestwith, you know, those kids in
our care, right.
Dr. Tolu Olabintan (06:59):
I agree and you know, one of the things I
find to be the truth is that Idon't think people mean to be
disrespectful.
It's just we've got tounderstand the implications of
our verbal communications, ournonverbal cues.
Like I'm teaching my daughter,who's so excited, eager to grow
up, and I said, when I saysomething to you and you eye
roll and you do this, youcommunicate in disrespect.
You don't mean to or you're sad, but you are communicating Like
(07:24):
you may not think you are,you're actually like oh, I say,
that's good enough, you'reresponsible for all your cues.
Michele Folan (07:29):
Yep.
Dr. Tolu Olabintan (07:30):
Yes, you are ?
Michele Folan (07:31):
Yes, you are, you know.
One other thing and this isjust kind of a side note too is
I always try to be cognizant ofwhen I'm having a conversation
with someone and they're off, oryou know they're in a mood or
they may not be treating me well.
I try to think.
You talked about puttingyourself in someone's shoes.
(07:51):
Did they have an argument withsomeone that day?
Are they not feeling well?
Did they have a death in thefamily?
You know you try to think aboutall the extenuating
circumstances that can makesomebody not behave in a normal
or acceptable manner.
So more about you.
I was excited to talk with youbecause I think it's good to get
(08:14):
insight into how a doctorpractices what they preach.
So you're giving a lot ofadvice and encouragement to your
patients.
But what do you do in yourpersonal life that you feel
helps you again put yourself inyour patient's shoes human.
Dr. Tolu Olabintan (08:46):
I'm a doctor , but I'm a human too, and I
emote.
I have feelings.
I also want to be appreciated.
I want to be loved.
I want to do better in myhealth, I want to live a good
quality of life.
So you know, between learningin medicine and learning even
after going to school, I'vecommitted to continue to learn
ways to improve the quality oflife for people.
Now my niche is doing this onthe platform of sincere care.
(09:13):
I believe in helping people livea better quality of life and
quantity of life, because Ibelieve how well you live is
just as important as how longyou live.
And so I've seen what it feelslike as a patient, and even
watching or having patients overthe years tell me how they felt
, either at a practice I was at,how they felt belittled on
their way in, or how they feltthey were talked down or talked
(09:34):
at.
I've gone to doctor's officeswhere people don't know what I
do, heard them talk about otherpatients and just feel like a
bull, a number or aninconvenience, and so I know
that people thrive best or theyheal well when they know that
(09:54):
they are cared for.
Healing starts from that firstimpression, and so you know,
sometimes I come back to theclinic and I tell my team like
I'm very happy that I work withyou because I just came from a
clinic where I didn't feel sogood on the way in.
But I knew the doctors, sheknows what I do.
They don't know, and I don'tever want anyone to feel like
(10:16):
that coming to our clinic.
And so, with that in mind, it'shelped me curate an atmosphere
at my practice that, from theminute you walk in, oh you are
excited to be there, from thecolors, the music, the smile,
because even if in the clinic wecan't change your medical
(10:38):
diagnosis, oh you leave knowingthat you were cared for and that
adds value to you.
It's a ripple effect thatripples even in their world.
I've seen it happen over andover and over again.
People just feel better.
Like you know what?
I came here, I just felt, Ifelt listened, I felt heard.
In the end, if I'm honest, as aphysician I didn't do much.
I listened to you, I encourageyou in your journey.
(10:59):
Like it seemed like that was aburden to bear, but you don't
have to be miserable through it.
Here are things that add alittle sparkle to your life and
it's not all about.
Let's act like everything'sdosy.
It's like you have to live.
You're living through this, sohow can we make it a little
better for you?
A little bit, those experienceshave helped me know what I
don't you know.
It's so funny.
I never thought I would open myown practice, never thought that
(11:21):
.
But I used to imagine like, hmm, yeah, that's something I
wouldn't do.
You know how.
You say, as a mom, that whenI'm a parent, it's funny that I
do some of that now as a parent.
But it had a running, almostlike a running play in my mind
(11:42):
that now if I ever were to havea place you know my own this I
wouldn't allow or this I willallow.
We got to do a better job ofshowing people care.
It takes effort, it takesintentionality.
I have a morning routine that Idon't negotiate.
I have to pray.
I've sent to myself.
I have to draw strength for myrelationship with God.
My faith is big because I can'tpour from an empty cup.
I can't.
Michele Folan (12:02):
Right yeah.
What other things do you dothat you feel are a good example
to your patients?
Dr. Tolu Olabintan (12:10):
I read books , I listen to books.
I'm constantly learning newways that people can live better
.
I'm also lifestyle-aborted.
I keep adding more titles to mynot titles, but more knowledge
to my old reminders, you know.
And I also practice the thingsI'm talking about.
I try new fruits and vegetablesthat I don't enjoy.
I blend them, I freeze them, Ichomp them, I slurp them.
(12:34):
Same way I tell the patientstoo I make water a drink of
choice for myself.
So I drink water.
I have a water bottle at myoffice.
That reminds me.
I encourage my team, I rewardpeople with fruits and veggies.
And then I'm also very big onmy thought life.
I guard my mental space as bestas I can.
The things I listen to arethings I say to myself and I say
(12:56):
to patients and tell them to gowatch and be reminded who they
are, their value, their worth.
Sad, sometimes people may notrecognize that, but you have to
do that for yourself.
So I exercise.
I do a prayer walk everymorning, most mornings for
almost an hour, and I agree withteam members, I'm not always
excited to exercise.
I don't enjoy the gym.
People look stressed in there,they look angry.
(13:18):
I go there, take a machine, doa little cute when I'm doing my
thing and play with somemachines, and yeah, you know, so
I keep it real, so I do thethings I tell my patients to do,
and we talk about the differenttextures and like that.
I'm like, yeah, I agree, but Iknow it's good for me, so I do
it anyway.
Yeah, yeah.
Michele Folan (13:39):
And it's hard.
I mean.
Well, first of all, you'releading by example, but not just
with your patients, with yourstaff.
So if they see you treatingpatients in a certain way, they
will see that and I believethey'll emulate that.
So I think that's superpositive and something that
you're doing really well.
In terms of the food and thatsort of thing, you're having to
(14:01):
break habits that you may have apatient that's not had a great
diet for 75 years and all of asudden you're trying to change
that paradigm of hey, it's nevertoo late to change up the diet,
and so I think that's one ofthose.
Well, good luck with that.
Dr. Tolu Olabintan (14:20):
You know what's so interesting.
Everyone is capable of change.
It doesn't matter how old youare.
It's when you see what's in itfor you to the point where
you're like you know what I'mwilling to change for that
what's in it for you, to thepoint where you're like you know
what I'm willing to change forthat.
And a lot of times people saythings like oh, my family
diabetes runs and my family this, almost I can get them to see.
Well, it may not be the actualdisease, it may be the actual
(14:41):
habit that runs in the family,that you could break the cycle.
They're like ah, it's true.
And then they see it, they feelbetter and they're like you
know what it's worth it.
So it became oh man, medicinehas changed me, has taught me a
lot.
It has changed me too.
I used to be very like oh, labsare better.
Yay, your a1c is great.
Oh, your cholesterol, mygoodness.
(15:03):
And the patient is like okay,good for you.
Now I'm like how do you feel onyour joints?
You're eating more freshpreservatives.
Your number has come down.
How do you feel?
Do you have more energy?
Are you sleeping better?
Your skin it looks better.
And you're like oh, yeah.
So sometimes you just want toremind people that what they're
doing is working to keep themencouraged to keep retaining
(15:25):
these new habits.
What's in it for you?
It's not about my computerlooking cute, no, Right yeah.
That's the trick.
That's one of the tricks Ishare with you there.
Michele Folan (15:35):
They may not understand the numbers, but the
numbers may be a directreflection of, like you said,
how they feel, how they look.
Oh, my goodness, I was able totake three laps around the
neighborhood yesterday and Ihaven't done that in years.
Right, you brought up somethinginteresting, Dr O, when you
were talking about maybe it'snot your family history so much
(15:59):
your family's health history.
It may be the habits, and we'vehad that discussion before on
the podcast.
It's kind of that chicken orthe egg.
Do we inherit the bad lifestyle?
Is it truly inheriting thegenetics and maybe it's a
combination of both?
I think that's an interestingperspective that you have.
Dr. Tolu Olabintan (16:19):
Yes, it's a combination, and now we're
starting to understand somethingcalled epigenetics, that though
you don't change your geneticmakeup, you can actually not
alter your genes, but tease yourgenes in a way that it works
more for you than against you bychanging your habits.
We're starting to see that, andso the truth is, when I'm
(16:41):
helping you eat better andsaying I want to prevent a heart
attack, you don't know theeffects of what I've done down
the line, but it's not worthtrying to find out.
There are many things that havebeen established over centuries
that eating well, a plant baseddiet for the most part, that
exercise and seated standing,whatever type, is good for you.
Right, and so we'll see.
(17:02):
I say encourage people to makethat effort to change your
lifestyles, to eat better,regardless of what their family
history shows.
Some people say well, I'm due tothis anyway because my father
had this or my mother had this.
But I've had patients outlivetheir parents, their
grandparents.
I've had them outlive stats.
I've had people who have strongfamily history of dementia by
(17:25):
some of their lifestyle changesactually reduce their risk.
So the science is showing thatthat does happen.
So let's not lean on it.
It's not going to work anyway,it could be a family habit, not
a family history, health history.
It's a family habit that's justpassing down the line that
needs to be broken.
Michele Folan (17:43):
That was going to be one of my questions.
Are there currentrecommendations for dementia and
Alzheimer's prevention?
Dr. Tolu Olabintan (17:56):
for dementia and Alzheimer's prevention.
Sadly, once someone hasdementia, it's hard to reverse
right now, depending on the type.
Now there's someone that'ssuited to dementia or depression
, or there's a thyroid issue, orthere's a B12 deficiency, or
there's some electrolyteimbalance, or there's something
that could be reversed tocorrect that.
Or someone had a stroke, orsomeone had multiple strokes
that were not caught.
But we know for certain thatcertain things minimize or
(18:19):
reduce the risk of dementiahappening.
Exercising is one.
Eating fresh fruits andvegetables is another.
Limiting exposure to too muchelectronics is another.
Learning something new isanother.
Having a good Social network,even if they're Superficial
interactions, those are veryhelpful too.
(18:41):
And then doing things that arein line with your Purpose what
you believe your purpose is Isactually known to minimize your
risk of dementia.
So we Know that.
But the sweet spot is in theprevention, and it's doing it
consistently right, and so weencourage our patients to do
that, even as we're discoveringmore and more new modalities and
(19:02):
treatment for dementia.
Michele Folan (19:04):
You know, I posted something on my story the
other day and I can't rememberwho it was, but they were
talking about just doing 10,000steps a day can lower your risk
of dementia by I was like 50%.
I mean it was a huge number.
So I reposted it because itdoesn't have to be an hour and a
(19:25):
half at the gym sweating yourbrains out.
It can be 8,000 to 10,000 stepsa day of just walking.
That can make such a hugeimpact.
So that's really interesting,the correlation there with
dementia.
There is a lot of coachinggoing on there right now about
(19:47):
sugars in our diet and I want toask you how you're addressing
the extra sugar that people aregetting in their diet and your
practice.
Dr. Tolu Olabintan (19:57):
I have a post called sugar, sugar, sugar,
sugar, sugar.
Because you know there's abrown sugar, the blue sugar, the
green sugar, like, oh, I'meating healthier sugar, like
it's all sugar.
And for my sweet tooth patient,I feel the most for them
because you know, if you have asweet tooth, that's tough.
But understanding that thesugar, the high-quality syrup
that's embedded in a lot offruits oh, not fruits, but a lot
(20:18):
of foods are placed there bywhat we call food engineering to
keep you hooked on it.
So I tell my patient I don'twant you to be a fucker Like, I
want you to know what's in.
So if you're going to eat it,you know that, okay, I'm
drinking this can of soda, thissmall can that has 48 grams of
sugar.
Now, five grams of sugar is oneteaspoon.
(20:39):
So I'm essentially saying I'mgoing to chow down about, let's
see, 48 divided by five, aboutalmost 10, 10 teaspoons of sugar
as a little snack.
Yeah, so it's opening mypatient's eyes to say this is
what you're doing.
Now, if you like soda, that'stough.
And I tell them oh, I canunderstand, I drink soda once a
(21:01):
year, usually with a burger oncea year as well.
I open it, I take a sip and I'mlike man, this is there's
nothing better.
I take a sip and I'm like man,this is good.
Michele Folan (21:09):
There's nothing better.
Dr. Tolu Olabintan (21:12):
And then I remember my why.
I want to be 90 and look backon how I've blessed this planet,
be surrounded by family andfriends, knowing that I've done
what God has asked me to do, andstill able to tell people hey,
you got to behave and still beable to do the things that
matter to me.
So this soda not worth it.
(21:33):
It's rehashing thatconversation in different pieces
and a lot of my posts on socialmedia is just the debacle.
As a human, fighting cravingsand urges, you know you're tired
, you want something to soothe,you go for a soda, you go for
something that's really sweet.
So I teach them what else canyou do outside of food?
To self-suit, to give yourselfa hug after a long day, maybe
read a book?
(21:53):
That's what actually got mereading more books, because I
like to eat as much as I'm aphysician, I'm a foodie too.
I enjoy eating, but I eathealthy.
But there are days where I'mtired and I tend to make poor
choices.
So it's let me address yourwhat's going on.
What are alternatives?
I've also taught my patientsabout dried fruits, strawberries
they're sweeter right whenthey're dehydrated.
(22:18):
Or maybe drink a little water.
Or freezing your chocolate soit can thaw and put some music,
you know, let it melt in yourmouth Like don't multitask when
you're eating, enjoy thechocolate.
You may not have to eat as much, you know.
So it's keeping it real.
Before I used to be no, don't dothis, don't do this.
I'm like you know what.
That's not reasonable.
How can I help you make betterchoices?
And every day is a newconversation, you know I'll
(22:40):
share this story.
I had a patient once who gotreally upset with me because the
first day I met her, I told herto stop Dr Pepper.
She was diabetic.
Of course, I'll tell her tostop Dr Pepper.
And she said you just met me.
I love Dr Pepper.
I've had a long-termrelationship with Dr Pepper for
decades and I was like you knowwhat?
I'm sorry.
Can we cut it down to sweet tea, half and half?
So we negotiated by doing themath.
So it's many people where theyare and little steps.
(23:03):
I've never given up on people.
I'm never getting tired ofdoing that, because some days
I'm like are you listening?
Michele Folan (23:11):
Yeah, I've tried this managing a group of people.
If you give them some buy in,give them some a little power in
the relationship, then you'relikely to get some behavioral
change.
You're a genius.
Instead of saying you can't dothis, you can't do this, you
can't do this, and say can't dothis, it's like, well, can we
(23:32):
compromise, let's meet in themiddle somewhere.
And that's such a great start,right?
I mean, we talk about sugar alot on this platform and I think
we had a pharmacist on and shewas saying that the new American
Heart Association maximum forwomen grams of sugar a day was
25 grams of sugar, added sugar.
(23:53):
And when you look at what isjust in a grande latte from
Starbucks or, like you said, a12-ounce can of soda, you've
already surpassed that.
And it's really trying to makethat a visual for people so that
they understand how much sugaris really in their food they're
(24:17):
eating.
Dr. Tolu Olabintan (24:17):
Yes, Even in condiments.
There's sugar in ketchup.
I love it.
I'm like what?
Michele Folan (24:23):
Yeah, I was having this conversation with a
family member who has psoriasisand I mentioned to him.
I said there is a correlationthere with high sugar intake.
It can aggravate your psoriasis.
And I mentioned to him, I saidthere is a correlation there
with high sugar intake, it canaggravate your psoriasis.
And he's like wait, I have abowl of Froot Loops every night
before I go to bed.
I said oh you might want to cutthat out because that's really
(24:45):
not doing you any favors.
But anyway, it's baby steps,right, Dr O?
Dr. Tolu Olabintan (24:50):
That's right , it's baby steps.
Michele Folan (24:53):
Most of my listeners are midlife women and
I think we've talked a littlebit already about how do we best
prepare ourselves to be ahealthy 80 years old.
But right now, when we go toour health care provider, what
blood work should we be askingfor?
Because sometimes I think weneed to kind of be in the
(25:15):
driver's seat when it comes tomanaging our care?
Dr. Tolu Olabintan (25:20):
And I'll be honest with you, most doctors
don't have a a hard time, or youknow, with ordinary tests it's
just insurance coverage you getin the bill and getting upset.
But I would say this for themost part at least get a cmp, so
complete metabolic panel.
Check your kidney function,your liver function, your
electrolytes, check your vitamind, because that's very
important, even for mentalhealth, for bone health and for
(25:43):
kidney health.
You want to check and screenfor high cholesterol, because
high cholesterol is linked toheart disease, linked to strokes
.
You want to also check yourdiabetes.
You want to check for diabetes.
Are you pre-diabetic, are youdiabetic?
You want to know where you areon that spectrum, not just oh no
, diabetes, are you close?
You also want to check yourthyroid function function and I
(26:04):
I tend to recommend that as a,because it's a metabolic hormone
that regulates perfectly withburn calories and affect your
temperature revelation as well.
And I like to do the thyroidlike the specific ones, not just
a thyroid tsh with reflex.
There's a reflex pattern.
I like to look at a t3, the t4s, the tsh and see if there's
(26:24):
something that's a little slowed.
So those are the basic ones Itend to recommend.
There are more specific onesthat check for cholesterol.
I also recommend your bloodlevels too, your CBC, so your
complete blood count.
Are you anemic?
Is there something that'seating at the blood cells?
For menstruating women, Irecommend iron screen too, an
(26:45):
iron test just to make sure thatyou're having enough ion
reserves, because that'simportant too for your blood
cell formation, which isimportant for carrying oxygen to
different organs in the body.
Now, those are typically bloodtests, of course imaging
testings, colon cancer screening, checking your prostate as a
man but you're not a man, sowe're going to switch it off.
(27:06):
Then the other slew of tests,depending on what your concerns
are but that has to bepersonalized and a lot of
questions.
I always like to ask, orencourage patients to ask when
they ask for tests, is whatwould you do when you get this
result?
So it helps guide.
How much you do you know?
What would you do, what wouldyou be willing to change?
Based on this information?
Because once you know you, youdo.
(27:26):
What would you be willing tochange?
Based on this information?
Because once you know you knowwhat are you going to do based
on this, so that helps guide.
Sometimes I have patients whocome I want everything.
I'm like oh, they're over 10000 blood tests.
I could do so yeah, so you gottareally like what questions you
want to ask.
Are you tired?
Do you check your hormonelevels?
Do you need to check yourcortisol levels?
Michele Folan (27:49):
Yeah, I appreciate you saying that about
thyroid, because I believe Iactually last time I went to the
doctor, I asked her to do amore in-depth thyroid panel
based on.
Actually, one of the guests onmy podcast told me to do that
and she was like, yeah, sure, Idon't always do that, but yeah,
let's do it.
(28:09):
And so that's why I was hopingto get some of that information
from you, because I think that'simportant for us to direct
traffic a little bit when itcomes to our doctor's
appointments.
Dr. Tolu Olabintan (28:21):
I agree, it's your buddy.
Michele Folan (28:24):
Exactly, absolutely.
You know, when you have amidlife patient come in and
they're complaining about notbeing able to sleep or they're
super stressed out, you knowthey feel like they're kind of
amped up anxiety and you know weknow some of that can be
menopause.
How do you coach a patientthrough sleep and stress and
(28:47):
anxiety questions.
Dr. Tolu Olabintan (28:50):
So I ask them will you feel me?
Will you do?
What are you thinking?
And sometimes they're like whatdo you mean?
I'm stressed, I'm like, beforeI see you the next time, can you
just think like what thoughts?
I'm afraid I will sleep well.
I'm afraid I have a lot ofthings to do, I'm afraid that I
forgot to do something.
I'm afraid I tell them to penit down, like write it down,
because it actually helps youtake stock of what needs to be
(29:13):
addressed.
And then we could talk aboutokay, you're going through a
stressful time at your job, whatare things we could do?
And so I say things like howabout you do a brain dump an
hour before you go to bed?
Let's do a to-do list.
What are things you're afraidyou're going to forget?
Let's write it down.
I encourage journaling.
I used to think that was asilly thing to do, but oh my
goodness, I journal every day.
So, but I do it intentionally.
(29:33):
It's not just scribbling, it'smore what am I thankful for
throughout the day?
So what that does to my brain,it's tell my brain that there
are things that are working inthe day, but because my brain
naturally would not tell me like, hey, this worked.
Things are not bad.
It's only going to show thethings that are stress inducing,
for whatever reason, I don'tknow.
And so that helps me as I'mtraining my brain to be more
(29:58):
positive.
During the day, I'm lessstressed because I see the
things that are working.
But for the sleep part, I saybrain dump.
So things to do, things I'mgrateful for.
And then I do this exercisewhere I reinvent my future by
imagination and I tell mypatients to do the same thing
too.
I said the worst, worst casescenario.
You get a good sleep, you'relike well, you're setting
(30:20):
yourself up for failure andwhat's false hope.
I'm like I get a good sleep,it's worth it.
All right, and so the otherthings are.
Especially, especially as women, we don't prioritize sleep.
Oh my gosh.
It's like whatever is left ofthe day I'll do.
But I remind my patients, womenone a lot of people are tied to
(30:41):
you.
You don't want to not do thisfor this person.
You want to be there for thisperson.
Well, you need to rest and beable to carry the weight of
taking care of all the peopleyou care about.
Number two when you sleep, youallow your brain to excrete
things, toxins.
That's a necessary process.
It only happens during goodsleep and you wake up refreshed
(31:01):
and you're able, actually ableto think of good ideas for
problem solving right.
And then, an hour before youplan to go to bed, like
condition your atmosphere.
And it's not only you trying tosleep, everybody needs to know
you're trying to sleep.
So phones are off, electronicsare off, your phone is on, did
not disturb only those peoplewho need to get to the evening.
(31:22):
Allow light stim.
You know blackout curtains arein place so that you can really
reset to sleep and then try topee.
So those are things, but itvaries and a lot of it.
Patients or people are like ohmy God, I have to do.
I'm like there's never going tobe a time where you have
absolutely nothing to do.
So stop stop.
(31:42):
You know it's not.
It's not possible.
There will always be somethingto do.
Michele Folan (31:46):
Yeah, I think for me it's planning my day the
night before, so I make a listof all the things that I need to
get done so that I can go tobed knowing that I have a plan.
So I love your suggestions.
I think that's.
I'm going to try some of thethings that you just suggested.
What do you think about alcohol?
Dr. Tolu Olabintan (32:08):
I personally don't drink that.
It's a personal choice, more ofa consecration type thing for
me, but it depends.
Why do people drink?
So I have people who drink themout of sleep, you know, to help
them relax.
So one has to be very careful.
The recommendations for a womanis no more than five ounces of
wine and those big glasses thatyou can go like this with.
(32:31):
That is not five ounces.
Michele Folan (32:33):
No, I know.
Dr. Tolu Olabintan (32:33):
So it's why.
Why is it more a habit or is itsomething like?
I have people who use it tosleep, who use it to relax.
They can't sleep withoutalcohol.
That's a concern.
Now there's also the argumentthat, oh, it contains
antioxidants, and you knowgrapes and the amount needed for
it to actually be clinicallyrelevant, you have to drink more
than like a lot and at thatpoint it's not worth it.
(32:56):
So drink at your discretion.
It's not medicinal.
I don't believe it's fullymedicinal.
Just get grapes.
And make sure you're alsofinding out, like why that's
important, Like can you dowithout it?
That's when I you know like no,I get the shakes, or I feel
restless, Can I help with sleep.
(33:17):
So that's an option.
So alcohol becomes an optionfor you, not a necessity.
So that's a different optionversus necessity.
When it becomes a necessity,then I get a little concerned.
What's going on with your liver?
Too much of your blood pressure, your protein intake?
Michele Folan (33:33):
Yeah, Okay, if you could influence your
patients to do just one thing,what would it be?
Dr. Tolu Olabintan (33:42):
Upgrade your thought life because, oh my
gosh, you think possible.
It's possible.
You think I'm worthy ofsacrificing or avoiding certain
foods to improve my well-being.
A lot of it stems from thoughts, so please be very intentional
(34:02):
about your thought life and makeefforts to upgrade it for every
area of your life.
Michele Folan (34:09):
I love that that can be so impactful to so many
people.
What is one of your mostimportant pillars of self-care
that you practice every day?
Pray.
Dr. Tolu Olabintan (34:23):
Oh yes, I have got to pray.
Yeah, that's a non-negotiable,it's a big part of who I am.
Michele Folan (34:38):
He's your partner ?
Dr. Tolu Olabintan (34:40):
Yes, Big time.
Michele Folan (34:42):
Yeah, you can't see Dr O right now, but she is
smiling ear to ear right now.
Dr O, you are delightful.
Please tell the listeners wherethey can find you.
Dr. Tolu Olabintan (34:53):
I am on the World Wide Web,
wwwlivingspringmedicalscom.
There's a point there where youcan actually email me and I get
emails directly.
I also am on YouTube.
You can Google my name TulopeOlabintin.
I have a YouTube channel over200 videos just having
discussions to help people livelonger and well.
(35:14):
I've interviewed a lot ofdoctors and specialists across
the globe asking questions likeI'm a patient, so there's a lot
of resources there.
I'm also on Facebook.
I'm on Instagram, I'm on TikTok, but not really.
It's too addicting.
But I'm on LinkedIn as well, sojust put my name in Tulalope
(35:37):
Olabintan Instagram and herYouTube.
Michele Folan (35:38):
She's very engaging and you can tell she
really does care about herpatients and which is why I had
her on the show today.
Thank you so much for beinghere.
(35:58):
I will put all your contactinformation in the show notes
and really appreciate it.
Thank you for the privilege.
Dr. Tolu Olabintan (36:04):
It was really an honor.
Thanks Really appreciate it.
Thank you for the privilege.
It was really an honor.
Michele Folan (36:13):
Thanks.
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