New Year New You - Embark on Healthy Habits

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Episode Transcript

Speaker 1 (00:00):
Hi guys, welcome back to the podcast.
I'm Dr Ranish and this is DrGabe.
How are you doing today, drGabe?
I'm doing well, good, good,good.
So today, uh, we are gonna dokind of a new year's podcast.
Uh happy to be back on thepodcast and uh hard to get him
out, but uh, you know, holidaysand everything like that
obviously took a little bit of abreak, but hopefully we can be
more consistent this year andgive you guys some information

(00:21):
that you haven't heard before.
Um, so today, just so everyoneknows, we're gonna go off of
actually an article on Dr Gabe'swebsite.
So highly recommend his blogbecause I kind of stopped
blogging Maybe two, three yearsago.
Um, I know that you have somemore recent blogs than me.
Is that correct?

Speaker 2 (00:39):
More, recent, but I haven't.
It's like maybe a year now.

Speaker 1 (00:43):
I don't know.
Okay, everyone's gonna want toget this work to write something
.
Yeah, yeah, oh, why I?
My patients always ask me likewhy, how do you, uh, how do you
develop your love for blogging?
And I said I don't.
I just get really mad and I gota vent some way.
So when I want to like, argueagainst the system, that's when
I blog.
So otherwise I must be moreeasygoing these days, so I don't

(01:03):
get as obsessed, I don't blogas much, or something.

Speaker 2 (01:06):
That's okay.
Where I'm at on the blogs, Ikind of do the same thing.
I just hear something and itannoys me enough that I have to
say something Exactly, exactly.

Speaker 1 (01:14):
Um so, um anyway.
So this one is on his blog andyou guys can go to his website.
What's the website address?
Drreachucom.

Speaker 2 (01:23):
So no game in there, dr Reachu Yep.

Speaker 1 (01:26):
A-R-I-C-I U.
You said sorry, yeah,drariciucom, all right, cool.
So, um, go there and look thisone up, and If I look at it, it
is titled 12 tips to stayhealthy during the pandemic.
So it's an old article, right.

Speaker 2 (01:43):
And you can probably tell by the title of it.
It was also when I was annoyed.

Speaker 1 (01:48):
Annoyed by the pandemic, right, but we thought
that it was, you know, if wewere going to go over anything
for the full year.
The thought was more like and Iwant to include some Goal
strategy stuff like that, thingsthat I've seen patients do.
Um, everyone, yeah, wants tolose 152 pounds this year and,
you know, be the fittest they'veever been.
But I think that I would liketo, you know, keep some of these

(02:09):
things more simple, and Ithought that your article did
that really well.
Yeah, so, without further ado,um, the first thing on the list
is diet.
What do you think, doc?
What are we thinking for dietfor 2024?

Speaker 2 (02:22):
Well, you know I would have to go off of maybe
some recent cases that I've hadwhere people I mean it's really
common for them to ask how longdo I need to be on this diet?
I'm like you misunderstand.
It's a lifestyle change.
Like you're misunderstanding,this is how you got to that spot
in the first place.
You've got to clean up yourdiet and things are getting

(02:43):
worse, like when you look at thefood, what we're getting in the
store, what the I mean.
Thankfully, several companieslike natural grocers and Costco
and others are going against thewhole appeal thing where
they're putting that on thefruit and veggies and stuff.
But that's one of the newerthings.
And so really being aware ofyour diet, where your food is

(03:05):
coming from, eating whole foodsand staying away from the junk,
like it is so, so important.
If you have a new year'sresolution, that should be the
top of the list.
I think Diet is so importantand if we do not eat healthy, it
doesn't matter what I'm doing.
When I throw at somebody.
It's just going to be water ina leaky barrel if you never fix
your diet.

Speaker 1 (03:27):
Yeah, definitely.
Diet's got to be one of thosebiggest things and I think every
podcast we've ever donetogether for sure.
We discuss not only just cleaneating but food sensitivities.
So food sensitivities aresomething that create a ton of
inflammation.
Some of us have really bad ones.
Some of us have less bad ones.
I had a go ahead.

(03:49):
Oh no, I just disagree.
Yeah, I had a patient yesterdayactually she was back in and I
kind of told her maybe she wassensitive to dairy in the office
visit and like she had a wholelike raw dairy delivery system
at her house and everyone cameto her and she was like the raw
dairy lady right, and I felt badobviously taking her off dairy,

(04:13):
but I can't remember whether itwas a couple days or two weeks,
but like all of her joint painwent away right, or the majority
of it, in such a short periodof time, whereas she was chasing
it with all these other means.
And you know, it's not to sayeveryone has a food allergy.
But my biggest thing I wasthinking for New Year's
resolutions is allow yourself toquestion your dietary choices.

Speaker 2 (04:35):
No, I love that because I mean you, I think, see
a populace who are alreadytrying to be healthy from a diet
standpoint.
It's relatively rare for me,most of them are still kind of
standard American diet in myarea or something similar.
But one of the things that I'llget coming in are people eating
maybe kind of like a Westernprice way, which I love.
Western price, like it's reallygood info.

(05:00):
But just because it's sourdoughdoesn't mean you're still
avoiding gluten.
You're not.
Like if you're gluten sensitive, sourdough is going to wipe you
out just as much.
Yeah, like it's still a problemfor people and we have to be
careful.
It's still a problem for peopleand we have to address that, and
I love some of the guys thatare coming out talking about
just human history and whathumans develop.

(05:20):
Like I just listened to Iprobably share it to you
Ancestral Health Podcast justinterviewed Mickey Bindore.
Have you ever listened toMickey Bindore?
I don't know who he is sofascinating guy, economist for
most of his life, made hiswealth off of that, retired at
50 and then decided to go backto school for archaeology and so

(05:42):
he wrote a PhD, got his PhD andeverything, and wrote a paper
in 2021 on the trophic level ofhumans, essentially in the ple-.
Pleasocene.
I can't ever say that dang word,but during this period of time,
essentially he was saying for2.5 million years, humans got
the vast majority of theircalories 70% from animal foods,

(06:06):
and it is the most cited paperof that year, which is like
everything when it comes toresearch citations and just a
fascinating guy to listen to andhe's not like advocating
carnivore or anything like that.
What he's advocating for islook at human history, look at
what we've done to prepare foodsand if you're going to eat a

(06:26):
food that way, prepare it thatway, but otherwise you may need,
like you were saying, questionthe thing that you think is
healthy for you, if you're stillfeeling kind of terrible.

Speaker 1 (06:36):
Yeah, I, when you mentioned sourdough I you know I
, whenever people say whateverthey do I was thinking like, oh,
there's always a possibility ofa problem.
So sourdough once again.
Like if you have a blood sugarimbalance, okay, and you eat a
bunch of sourdough bread, okay,maybe stimulating that.
If you already have a candiedinfection, yeast infection,
right, and now you're adding abunch of fresh organisms to your

(06:56):
system that's alreadyoverloaded.
Even with SIBO, cfo, viralinfections, all that can be too
much infection.
And then, obviously, youmentioned the gluten story.
So those three alone could bethree problems of why your
magical sourdough bread that yougot from some magical starter
from who knows where you knowhas been raised since you know
1700s and you stole it from yourgreat, great, great grandma's

(07:17):
garage or something.
I respect that and I respect howthat food is processed and the
diligence that went into it.
But definitely there can alwaysbe a possibility.
So, yeah, question it.
You wrote your article aboutvariety.
What do you do, or what do youthink people should do, to
incorporate variety into theirdiet?

Speaker 2 (07:38):
I grew up not eating variety.
I grew up not liking a lot ofthings and as much as my parents
tried when I was younger and byyounger I mean under the age of
five, because I don't rememberMost of what I did was eat
whatever I liked, and my parentskind of allowed that to happen
because I just wanted to eat.

(07:59):
So if I didn't like any of themI didn't have to try it again
If I didn't like certain things.
So it took a long time to forcertain things.
And there's certain things Istill don't like, partially
because I had that genetic issuewhere things are much more
bitter for me than other peopleand so a lot of greens like
arugula is absolutely atrociousto me, like there's just certain

(08:22):
things like that.
And so variety is try somethingnew, maybe once a week.
I'm not huge personally in myown home on a lot of variety.
Our varieties more for meals.
We try to not do the same mealsevery week so we'll throw in

(08:42):
something different, like we'lltry new recipes here and there.
And I mean during the winterit's kind of harder to get some
more fresh fruit and vegetables,so we will just do whatever
during the winter, but we do tryto expand a little bit, but
overall try to make your plate alittle less.

(09:03):
Monday have some meat have some,maybe some fruit or a starch,
if you can handle that, and youcan have some greens too.
I don't do greens at every mealor anything like that.
I'm not like crazy about thisside of things.
I'm more crazy about wholefoods and getting your protein
more than anything.

(09:24):
So variety is good, but it'slower on the list, I think, now
than when I wrote this article.

Speaker 1 (09:33):
Okay, yeah, so I do two things on that.
So there's two things.
I tell my patients that a lotof people want a multivitamin,
and if you eat pretty healthy, Idon't like multivitamins too
much.
So I often tell people to gofind their favorite green drink.
So if you're not eating cabbageand asparagus and arugula
because you don't like it, canyou find a green drink that has

(09:54):
it.
And I realize that that's not areplacement for fresh food, but
if you're not going to eat it,so that's the first one for
greens.
And sometimes I'll tell them togo get a reds ones.
The reds are more sweet, fruitbased ones, so most people don't
need a reds.
But those, once again, simplethings that you could add in
this year that you haven't beendoing.
And then I actually becausemost of the really healthy stuff

(10:16):
is bitter I say vary your herbs.
So when I prescribe herbs,people are always like, oh, is
this safe?
I go this is a food Right, doyou eat food?
Is food safe, you know?
So I really want people to varytheir herbs throughout the year
because that's an easy capsule,there's no flavor to it, and
obviously you and I are doingthat as we treat ourselves and

(10:36):
go through supplements.

Speaker 2 (10:38):
But a lot of times patients and the meeting way you
cook too, like, depending onhow you cook, like we cook a lot
of international food, soyou're like throwing in herbs
and spices just right there, noteven from, like you know, a
capsule form, but I mean, likeyesterday we just had stuff with
rosemary and sage and otherthings in there that are going
to have certain additionalproperties, but they're also

(10:58):
going to have a lot ofmicronutrients too, like you're
not going to crazy amount on itbut still.

Speaker 1 (11:04):
No, but for sure.
I mean I have more patientsthan I would like to admit that
say they don't know how to cookat all.
Right, and that makes it reallyhard to know what spices are
getting into your stuff.
So something there.
My last kick, which is, youknow, in my goals as a practice
and as a practitioner this year,is I do want to preach

(11:25):
macronutrients more this year.
People need to know howimportant protein is, and I
think that they hear me and theylisten to me when I tell them
to eat more protein, but I don'tthink they understand the value
or the critical nature.
What was that?
Or how much you're meaning yeah, well, protein to get.
Yeah, everyone that says theyprotein, I swear they're like oh

(11:48):
, yeah, you protein once a weekor every other week.

Speaker 2 (11:51):
And.

Speaker 1 (11:51):
I'm like, oh, specifically red meat, not
protein, but red meat.
I was like, oh well, that'slike the best kind.
So it's up to you how often youwant to eat it, but think of it
as broccoli, you know.
So we definitely are eating alot more red meat this year and
it's costly.
I got five kids right, so we gothrough a lot of meat every

(12:11):
week, but it is what it is.

Speaker 2 (12:14):
And you can get like bulk from.

Speaker 1 (12:18):
We do.
We can buy quarter half cowsand I have one on order right
now, but oftentimes we areactually I mean I call it in
between and we're going to theCostco frozen section and buying
the beef patties that are grassfed.

Speaker 2 (12:33):
And I don't think.

Speaker 1 (12:34):
I don't think they're grass finished, but like it
allows us to always have one,because that's one of the
hardest things about meat islike how do you always have some
ready?
And due to the thinness of thebeef patty, we can cook it up
really quick.
So strategy right, so thatone's more of a strategy
lifestyle combo.
We do the same thing, we gotone in order.

Speaker 2 (12:53):
But yeah, we use those grass fed patties from
Costco.
I mean it takes three minutesper side, frozen yeah.

Speaker 1 (12:59):
Yeah, pretty easy, right, so?
So you can't really complainabout that, so I will.
I'll get into that a ton withsocial media and just maybe even
a real blog this year We'll see.
On macro nutrients, just tomake sure that people are
getting their proteins, healthycarbs and healthy fats.
And on the fats, the only thingI'll say for this year is I
want people to really focus oneating animal fats, because

(13:22):
everyone's stuck on the plantbased fats.
I mean, who doesn't likeobsessively eat coconut oil
these days?
I don't know, everyone seems todo that right, so I do.

Speaker 2 (13:34):
I love that you brought the macros, because for
the longest time I was focusedon the micros and I think as
time has gone on, I've shiftedover to the macros a lot more,
mainly because if your macrosare in a good ratio and with the
right amount of protein, youdon't have to worry about most
micro nutrients 100%.

Speaker 1 (13:56):
That's what I've always said.
I go.
Macros are like your buildingblocks, your base, your walls,
and then micro nutrients arelike your decor inside your
house, like you need it.
It's not quite right withoutthem, but you have to have the
house first.
And even on those micronutrients, a lot of them are
coming from your macro nutrients, right?
I just saw some meme the otherday that actually went through

(14:18):
all the vitamins and mineralsthat are inside a piece of beef,
right, it's like, oh, it's mostof it, right.
So if you get it in there,you'll be okay.
But I just think we're oftenmissing those macros.
The other thing is, just backwhen I was competitive
bodybuilding, one of the hardestthings, I mean, you're always
dialing in your macros.
So the hardest thing is formicronutrients is how do you

(14:43):
dial in ratios of micronutrients, right?
So like, oh, how manypolyphenols do I need from this
plant per day and how many fromthat plant?
That's just it's reallyimpossible to dial it in, but
it's really easy to dial in yourmacros, you know, and change
the ratios and to either loseweight or feel more energy or
put on weight, whatever yourgoal is.

(15:03):
So I think about that.

Speaker 2 (15:07):
I'm trying to lose a little bit of weight that I've
gained over the years.
Um, but macros is where you'reat it as well as going to the
gym, like you got to do both,but we'll get to the gym later
if I look at the gym next, we'regoing to gardening, though.

Speaker 1 (15:18):
Tell me about, tell them about your gardening in the
winter over there.
Uh, whole lot of nothing.

Speaker 2 (15:24):
Um, I mean, we just got a house so we're excited to
go to garden.
Like I have these like largeplans in my head.
I'm like, no, I can't do that.
I'm just going to do like tworaised beds.
I'm not going to go nuts, um,but gardening.
I put that on there for a couplereasons.
One, yeah, you can get yourfresh fruit, fresh fruit and
vegetables and you know whereit's coming from and you know
what's going into it, um.

(15:46):
But two, there is somethingabsolutely stress reducing and
beautiful about being in yourown garden, being in your own
space, being in nature.
That is going to be reallyhelpful for just your immune
system.
You're off your phone, you'reoff, uh, you're outside of your
house, you're in where you'redesigned to be, and so when

(16:09):
you're just outside workingthrough the garden, I mean, and
that's the great place, so youcan be like, if you really love
cucumbers, grow them, whateverit is like, and it's also as
difficult as it can be, andyou'll likely fail.
Like there's no way that youcannot fail at gardening.
You're going to obviously fail.

(16:29):
Um, you learn something from it.
Like we have plans for, I think, doing like butter, lettuce,
okra, I want to do a passionflower, because we can actually
grow that here.
I didn't know that we had avariety that grows here, but,
wow, we have some.
I want to do that and just afew different things, just so
that we are outside a little bitmore.

(16:50):
We're digging in the dirt,we're learning some things that
we haven't been able to dobefore because we haven't had a
home, uh, where we could do itat, and then, on top of that,
you get to reap a harvest thatCosts you a very minimal amount
of money, yeah no, I, I lovethat.

Speaker 1 (17:10):
I think, uh, I.
I looked at your article andsaid you know it's therapeutic.
I thought, yeah, you know, youdon't see many angry gardeners
out there, right?
You don't see someone like justlike, you know, even if you're,
even if your crop doesn't,doesn't produce very much water,
melons or grapes or apples thatyear, whatever like it's not
like you go and chop it down inanger or anything like that.

(17:30):
You know, you rethink theprocess, you go through it.
You say, oh, maybe I didn'ttake good enough care, so kind
of teaches you that how to takecare of your stuff pretty well,
almost like we're kids again,which is, you know, sometimes
some of the lessons we need togo back to right a little 100%,
like we even got our own compcompost bin now.

Speaker 2 (17:48):
So I'm working through that.
And then we also have familythat are only like 10 minutes
away that are raising cooniecoonie pigs and things like that
, and so that's really fun andwe're excited like they just had
Three, four months ago, alitter I guess that's what you
call them with pigs, I don'tknow what you call that a bunch,
and I mean those things.
I didn't know how many they canhave, like two litters a year

(18:10):
or something like that, and it'slike six to 12 Pigs.
It's crazy, like the amountthat you can get.
The only difference is is ittakes 18 months to get them to
uh maturity for uh, taking themto the slaughterhouse.
Yeah, so they're slower thanhuh.
Yeah, they are, but they're.
They're almost Like you canalmost purely pasture, raise

(18:32):
them.
They.
They love grants, they lovegoing through forests.
So you, when you get a goodroutine in and it's springtime
you don't have to feed them nearas much as other pigs, not even
close.

Speaker 1 (18:46):
Yeah, I had a patient that had a couple pigs here in
the city and uh yeah, they weretelling me how much they eaten a
day and I was like 50 pounds aday of food.
It was insane.

Speaker 2 (18:56):
That's what's cool with the cunei cuties like they
can mow your lawn for you.

Speaker 1 (19:01):
I'll take two, please .
Yeah, all right.
The next one we're gonna talkabout for this year, which I
think is pretty important, ismovement.
Um, did you ever go to any movemat training doc?

Speaker 2 (19:13):
I did not.
I wanted to for a while, butlike they're always either too
far or I didn't have any moneyduring school or something like
that, yeah, the closer thing Idid was original strength.
I did one of theirs.
I'm not moving.

Speaker 1 (19:26):
Yeah.
So I mean, um, I just a shoutout to move net for what they
teach, and it's I.
I don't even care about thecompany, I hate to say that, but
I, but I, I love that they justkind of get you back to like
crawling or climbing or bendingand stooping and ducking under
things that are that are reallybasic human movements.

(19:46):
Um, and I'll let you talk aboutmoving more, but I think, as
far as movement variety, I thinkthat's important.
If you go to yeah, I don't carewhat you do.
If you go to the gym and dobench press and squat every day
and that's all you do, well, thesquats pretty good, but the
bench press isn't a fullshoulder movement, right?
Um, and you didn't necessarilybend over and pick something up
off the ground.

(20:07):
If you're doing yoga every dayand you're doing the same 32
poses because it feels good andyour hip flexors, they're always
tight, so you just do that samehip flexor stretch or whatever
you know.
Once again, it has a name andyoga, but whatever your yoga
pose is, and and you get stuckin that over and over and over,
we end up with mobilityrestrictions.
So I'm big into Excuse me thisyear.

(20:28):
I'm big into uh, let's get somemovement variety into your life
Instead of, you know, kind oflike your plate, but movement
variety instead of just doingthe same exercise that you did
all the time.

Speaker 2 (20:41):
Now I love that.
Um, I got a couple of thingsone, what I'm doing currently,
and then two.
Um goes back to something yousaid earlier about children.
Um, a lot of what move nets,principles, are.
It's what children are doingnaturally, and so it's getting
outside of maybe even a slightembarrassment and just acting
like a kid again.

(21:03):
And If you have kids it's a loteasier because you just play
with them.
But we have like, we just wantto like we walk around our
little town all the time when wego on walks, which is a great
way to increase your movementthis year go on daily walks.
We're not really doing thatright now because we almost have
a nice storm and I don't wantto go outside.
Uh, but when we went walkingand we went to like one of the

(21:24):
intermediate schools here andthey have this awesome
playground in the back, like Iwant that in my backyard because
it's like all sorts of monkeybars, all sorts of like climbing
and cool little things, butyeah, just things you can have
fun on and just enjoy, andthat's what little kids thrive
on, and if you're playing withyour little kid or you just
learn to Come back to play,that's really, really helpful.

(21:49):
And then the second thing for meis I'm finally back in the gym.
Like Um, I took a hiatus for along time probably two or three
years, with intermittent Thingswithin, like maybe I'm doing
push-ups at home, but it'sinconsistent, or I go to the gym
for a little bit, but then Iget tired or something came up,
or I got sick and it threw offthe routine, but for the longest

(22:12):
time I couldn't because ofheadaches that I was dealing
with Due to something that thegym actually helps with.
Um, I figured I had the I caninsulin issue, but I couldn't
figure it out, like none of theblood work showed it, um, but I
couldn't grasp what was going on.
And finally, over the lastlittle bit of getting treated,
it got my answers.

(22:33):
And now I'm back in the gym andI'm like, ah, finally.
But now I'm like sodeconditioned, like I'm
surprised how well I'm doing ondeadlift, like I'm back up to
275 again, um, but like benchand everything, I've lost all
that.
Like I'm barely doing 155 now,um and well, I mean I guess I
did 185 this week, but still, uh, yeah, it's just one of those

(22:55):
things where for me it's justbeing in the gym and getting
movement moving again andhopefully I can lose a little
flat tire that I gained aroundmy midsection there happens.

Speaker 1 (23:08):
It happens with stress, a lot too right, just
busyness and and stress and, uh,trying to manage too many
things.
So, um, which I think is one ofyour other points, but no, I
think I love that.
I I will once again with macros.
I don't know why, but this yearI'm focusing on macros and
actually exercising.
I want to put out contentrelated to that.

(23:28):
I know that's not popular in thefunctional medicine space or
the holistic space, um, and itsounds silly because everyone's
like, oh, no, no, we like toexercise.
It's like, yeah, but you don't,you don't really focus on
exercise.
You exercise, but focus on youknow a lot of my patients, but
focus on avoiding toxins.
I love avoiding toxins, but wemight have forgotten to actually

(23:48):
hit that gym and and that wasgoing to sound about the ways,
even if you're just a runner,but have you pushed yourself
recently or are you just logging?
You know and that's my only, myonly pet peeve with walking a
lot of my patients like, oh, Iwalk three miles a day.
I'm like exactly three miles aday, every day, with no change,
no variety, no hiking, noelevations.
It's, it's like your body'sjust used to that.

(24:12):
There's no benefit to thatanymore for your body.
If you're trying to gethealthier and they're only
calling me if you're trying toget Healthier, right.

Speaker 2 (24:18):
Yeah, I mean you're right that's.
That's what we've proven withthe, the, the hodds of tribe in
africa.
They do five to ten miles a day, depending on the day.
They have a lot of leisure timeand a lot of other things are
carrying things.
They're doing a lot ofdifferent movements, but they
are efficient at it, so they'reburning the same amount of
calories as you're burningsitting in your chair at the

(24:39):
office Wow, they're veryefficient at it and so.
But they're also eating veryhealthy.
They're doing a lot of things.
That keeps the weight off, forthem that we're not doing, and a
lot of that is variety.
A lot of it is they're out innature.
There's a lot of this.
What we're talking about today,um, and that's something that a
lot of people just aren't doing, and, yeah, I would love to

(25:00):
actually have in the future, wedo a podcast on just lifting and
that sort of thing.
I would love to like even hearyour thoughts on lifting, your
thoughts on resistance, trainingand it's benefits, because,
from anything and everythingthat I read, it's one of the top
things that you should be doing, and Doing it to like one of
the things you said in aprevious podcast to the point

(25:22):
that you are sweating enough totake off your shirt.

Speaker 1 (25:25):
Hey, yeah.
Just feel a lot of good in thegym or whatever, and we don't do
that Like I.

Speaker 2 (25:31):
whenever I started up in the gym again, I was just
doing starting strength umProgram, but I would never get
to that point I would.
I I definitely worked out, mymuscles were kind of sore, um, I
couldn't lift anymore oranything, but I never got to the
point where I was actuallyreally feeling like I got a full
body workout Interesting, Imean it was even that sweating.

Speaker 1 (25:51):
I mean, that's one strategy, right.
And then for you, you weregetting sore.
Um, I will ask all ourlisteners today how many of you
guys got sore in the last weekfrom doing anything.
And I'm not talking about jointpain, I'm talking about actual
muscle soreness where your Legsor your chest or your shoulders
or your back felt like youreally gave it a good work.

(26:12):
Um, and and it's harder forsome than others, and if you're
there, there is caveats to likethe.
The guy who's been at the gymevery day for the last 20 years
Doesn't get sore very muchanymore.
Um, but he can add variety tocreate that soreness.
Um, so just kind of.
Yeah, it's fun to talkweightlifting.
I think there's a lot oftheories, but I often think that

(26:33):
, um, a lot of the patients inmy office, which are mostly
female, are kind of Rejectingweightlifting, oftentimes
because they're like, well, well, look at that person, they got
all those muscles popping outeverywhere and that doesn't look
good you know, I hear you yeahyeah, and once again, like I
hear, I, we all have differentways we want to look.

(26:55):
But, yeah, the getting to whereyou saw 300 pound men, then made
out of straight muscle, likethat's a.
That's a whole journey thatnone of us are taking right now
in my office, right and and wedon't need to, but it's just
knowing like you're not gonnaturn into, you know, a fitness
competitor in a week.
You know like that's nothappening.
So get to the gym and stopcomplaining about it.
It's kind of my story Outdoors.

(27:19):
I do need to get more outdoors.
I remember last year I think wekind of it's actually horrible.
Someone sent out one of thosethings on Instagram was like
spend a thousand hours outdoors,or something like that, and I
was like near impossible.
It was near impossible.
We tried to fill that out and Iwas like we're gonna have to
spend like nine hours a dayoutside on the days we can

(27:39):
actually go out.
This is impossible, right.
So we did fail at that.
We do try to get outside, butwe can do better.

Speaker 2 (27:47):
Yeah, I mean, even with, like, the curriculum that
we're going to startimplementing for grace for
homeschooling and stuff, theirrecommendation is six hours a
day outside.
I'm like holy smokes, like Ican't do that because I'm in the
office, like I literally can't,and like I and I'm in the
office during the prime timethat the sun is up, which stinks
, but it is what it is, and soyou just have to find what works

(28:10):
best.
But, yeah, getting outdoors,getting in nature, going on
hikes, especially if you're inthe city, like you got to get
out of the city, you got to getout of that Like and as much as,
like, there are some citypeople that are just used to it
and they can't even imagine whatthe country is like.
I think it's time to set thegoal of figuring out why the
country is so, so beneficial.
Like, if you don't get it, takethe time to try to get it,

(28:35):
because as soon as you do,you're going to realize there's
a massive difference betweenthat city life.

Speaker 1 (28:40):
That's one of the huge things about everyone's
vacations.
Rarely do you go to vacationlike New York City and go to a
bunch of wonderful plays andstuff like that Great
entertainment but oftentimesthat may feel like more stress
than anything else, whereas whenyou go to like the beach or the
mountains or something likethat, it really does feel like
an escape and it does reset alot of those.
You know everything fromgrounding to.

(29:00):
You know EMF avoidance andthings like that.
It really does get people tofeel better and they actually
come back healthier.
Rather than, like I said, goingto a big city and kind of
grinding at the city things notto take away from New York City.
They'll have plenty of visitorsthis year, I'm sure, but we
definitely prefer for health toget out of the city and see what
we can do outside of yeah, justthe concrete walls we live in.

Speaker 2 (29:25):
Yeah, get some vitamin C, S-E A.

Speaker 1 (29:27):
Yeah, yeah, no, I honestly I don't think I've been
to the.
I've only been to the ocean ina long time.
We do run into rivers andstreams but, yeah, probably been
like four or five years sinceI've been to an ocean.
I need to get out there, butbeen to hot springs and stuff
like that, but still somethingthat we all need and everyone

(29:48):
seems to feel better when theygo to the beach for what you
know sunlight, salt, all of it,right, yeah, minus the sunburn
we leave with.
All right, let's go on to thenext one herbs.
I talked a little bit about themalready.
I'm obviously an herb guy.
I do have a goal this year toeducate.
I don't know if I'll do aweekly herb or I'll just throw

(30:10):
one out in the podcast and likethrow a discount on Fullscript
where they can get it, but Iwant people trying more herbs.
I think people come in andthey've got their, I'll say,
their popular functionalmedicine stuff, their NAC, their
vitamin D, their probiotic,their multivitamin, zinc.

(30:30):
You know all the things thateveryone took for COVID remember
and it's like no herbs in thereat all.
And, like I said, unless you'reliterally eating bitter food all
day long just for fun, you needsome herbs, probably in your
diet.
So that's my take on it.

Speaker 2 (30:45):
Yep, that's awesome.
Yeah, I love herbs.
I take them fairly often justdepending on needs.
Just kind of depends on, yeah,pretty much the needs Like I'm
taking.
Right now I'm taking some ofthe hotunia because I got some
age pylori infection a littlewhile ago.
Just woke up one night and we'dlike just a pain in my stomach.

(31:05):
I was like what is going on.
I thought it was my gallbladderor something.
Since that's partially whatI've been dealing with with the
headaches and stuff, but nope,nope, not at all.

Speaker 1 (31:15):
It was age pylori as soon as I took the hotunia and
went away so I was like, oh,thank goodness, I didn't know
you use hotunia for that Is thatwhat you use it for Oftentimes
and stomach showed up.

Speaker 2 (31:27):
I'm assuming it's age pylori, but it was bacteria and
it was hotunia, the stragglers,that was the ones that tested,
so I pretty quickly resolved it.

Speaker 1 (31:35):
That's awesome, yep, and even you know I get it.
Like you know, I might beobsessive about herbs compared
to other people, but I would saythat all of your patients, just
like you like, can have herbsin their cabinet, can often
treat themselves.
If they can catch it day one,or right as some nausea sets in,

(31:57):
or right as some discomfortsets in, they can treat it and
get that home run really quick.
And it's a lot of times whenpeople ask me for advice via
email, like my patients, it'ssometimes just like hey, try
this herb.
They're like well, I cookedthat last time.
I'm like, yeah, but you weren'ttaking it in the last six weeks
, so get back on it and trysomething out.
You can need the same herb andI do teach my patients a lot

(32:20):
about herbs.
As far as your body can have afavorite herb it's not always
100%, but maybe 80% of the timeyour body might respond to that
same herb because you have thesame genetics, you have the same
environment.
You didn't change that much inyour life.
You often have the sameproblems.
So I often say like, try andsee which herbs treat you well.
A lot of times and those arethe first ones you try, and then

(32:43):
if you can't because often withus you can't get in the same
day with us most of the time sothen you've got to give yourself
your own little treatment andsee how it goes, and there's a
million ways to go over that andmaybe we'll come out.
Probably not the next couple ofmonths here, but maybe sometime
this year we'll go over someself either testing, mobility,

(33:05):
trial and error, stuff thatpeople can do at home, so you
can kind of I love it for mypatients to take control of
their health.

Speaker 2 (33:11):
So yeah, no, I love that too.
That's.
One of my goals is for you tobe individual in your own health
, like take care of it, like howoften I get treated, like
obviously it would be nice toget treated a little bit more
because I don't have anywherenear me, but generally speaking,
like I don't take stuff on aday to day basis unless it is

(33:32):
like a supportive need.
That I'm currently doing.
But I mean it's like a multivitamin is what I'm doing, like
I'm doing like how to be in zincbecause I need those right now,
but at some point I'm not goingto need those Otherwise, and
they're all whole food basedones, so it's just things I'm
not getting in my diet, which isliver yeah, a lot of liver, but

(33:53):
otherwise we should not have totake a ton of supplements every
day.
It's just as needed.

Speaker 1 (34:02):
Yeah.
So I'm probably only differentfrom you because I do tell my
patients there's nothing I takeevery day and there's nothing.
I mean there's a couple I take,probably every other week.
I'm just like I should probablytake that.
It's been a while, but I do doexperiments pretty much every
day, every week.
I'll just leave it at that.

(34:22):
Every week would be a lowaiming number, but I probably
try out new supplements weekly,if not more.
My budget for wasting on randomsupplements that I find on the
internet is probably over $1,000a month, which is crazy, but I
consider it part of my job andobviously part of the AMG

(34:43):
company is I'm always trying outnew things and my patients
always say like, oh, what'd youtry?
I was like, well, I tried this.
They're like, oh, I tried that.
I'm like, yeah, but did you try27 pills in a day?
And so that's my next thing isthat's why I love to teach
people to experiment is there'ssome herbs that you could take
one of a day and that's enough,and there's some that you need

(35:03):
to take 12.
And what do you dose yourmerinda supreme at doc 12.
Oh, merinda, yeah, yeah, 12.
12 a day, yeah, right.
And so I think the bottlereally doesn't matter, but I
think it says three a day.

Speaker 2 (35:20):
I think it said three , three times a day on the
bottle.
Or maybe supreme says three,three times a day, but otherwise
the bottle says one, threetimes a day.
Yeah, something.
And that's why I think it's one, three times a day, whereas
like chrysanthemums, also likethat vital guard, that's another
one that'd be like 12 a day,otherwise you're just way under
therapeutic dosing.

Speaker 1 (35:40):
Exactly, and so a lot of times people will come in
and tell me that I can't, Idon't feel any better even
taking merinda Like how many onea day?
Oh, you're only 1200% low, butyeah.
So sometimes it's about dosage.
Hence, you know, doctors dohave use.
We aren't just, you know, thereto complain about patients all
the time.
Now we're there to actuallykind of dial in what the dosage

(36:03):
is, and those are theexperiments that we're running
all the time.

Speaker 2 (36:06):
So those are good ones.
What was that?
Some of us are guinea pigs forthat.
Yes, the guinea pig thing.
I tried one that was a new onethat came out recently and well,
as I didn't even know what itwas doing to me, I was just
taking it just to see what wouldhappen.
And then I had West and I was,I saw West and whole whole thing
or doctor, whole thing, or dowe both know and had him test me

(36:29):
and I was like all hyper,that's me.
All my muscles were jacked.

Speaker 1 (36:36):
I was like, oh, fun to take.
But yeah, no, I, and once again, that's, that's a huge one.
Some supplements aren't thatgood for us.
Some of us can feel things,some of us can't.
I always say I don't reactpoorly to many things, like I
don't have a detrimental effect,so but but I do feel changes,
really subtle changes.
So I'm just lucky that I don'tlike die from taking too many

(36:57):
pills, because then I wouldn'tbe able to test as many.
Okay, let's move on to cleaningup our home environment, work
environment, things like that.
And that's what we've got onthat, doc.

Speaker 2 (37:06):
Really it's just, we often think about dye, we think
about exercise, but then wecontinue to use Dawn dish soap
or something like that, not tothrow out a name of a company or
anything.
It's whatever.
You can make your choices there.
But this is where I'm very muchlike choose your battle Laundry
detergent.
What I tell people to do is goto EWG's website like search

(37:29):
their category or a database ondifferent things.
If you're concerned aboutlaundry detergent or your
shampoo, your conditioner oreven what you're using at home
to clean the counters, go there,see what is clean.
Especially if you know you'reprone to endocrine disruptors or
anything of that sort, or ifyou're just allergic to a lot of

(37:49):
things or sensitive to strongsmells.
You can go there and findreally good ones.
We just found one at Costco's,a laundry detergent that's like
grade A, which was awesome andit was not crazy expensive.
Because some of them are justcrazy expensive.
I'm not spending that much perload.
That's not worth my wallet.

(38:10):
Whenever I do not notice adifference, it really comes down
to make sure you got some cleanthings.
I'm not one of those guys thatare a germaphobe.
I think we need to live amongstsome of this stuff, and I do
realize we live in a fairlytoxic world.
I think you need to pick yourbattle.
Mattresses what you're exposedto for a long period of time.

(38:32):
You probably should think alittle stronger on Mattresses
I'm going to be a littlestronger on.
You should get a clean onethat's not going to off-gas on
you.
We have an organic one fromAvocado.
That was good, but I'm alsomoving towards the idea of just
getting rid of mattresses alltogether and throwing down a
bunch of comforts.
We can sleep directly on thefloor.
That's just our craziness andwhat we're doing.

(38:55):
We're trying to sit more on thefloor.
There's just certainenvironmental things that we're
doing to help with the way thatwe move in our own lifestyle.
But I do have something that haschanged from this article.
As Berkey, I'm no longer usinga Berkey system.
We switched over to clearlyfiltered.
If anyone wants to know why I'mno longer using a Berkey, just

(39:17):
reach out to me.
I don't want to bash them oranything like that, but we
switched over to clearlyfiltered.
We're pretty happy with themand it's been pretty good.
That's who I'd probablyrecommend.
I ended up getting a HydroVivas well.
Those are neat, but theunfortunate thing with them is
they don't filter fluoridebecause it's hooked directly to

(39:41):
your sink.
It really will reduce theamount of water coming through
if you have to put in fluoridefiltration.
Those are some things that youcan do.
Water is probably number one.
If you want to clean up yourenvironment, get some pure water
, then start looking at thecleaners you're using and just
go one at a time we use.
I'll just name drop thedifferent ones that we're using.

(40:04):
I use Force of Nature forcleaning counters.
I don't know if you're familiarwith them.

Speaker 1 (40:09):
I have not used their products now.

Speaker 2 (40:12):
I like them.
All it is is you takeessentially vinegar.
They give you little vinegarpackets and you put it through
an electrolysis process and itturns into hydrochloric acid.
It has a bleach smell to it,but it's more of what your body
creates.
It's not like bleach in thesense that it's very, very

(40:33):
caustic.
You can get it on your skinwithout it really burning you or
anything.
But it kills everything,absolutely everything, and it's
just a nice little product thatyou can use.
I use it at work too.
Then I don't know what ourlaundry and shampoo and stuff,
but I just try to get thecleanest product out there.
That's probably the craziestextent that I go to at home.

Speaker 1 (40:59):
I'll tell my patients that they won't die from using
bleach if they're using it twicea year for their spring
cleaning stuff like that.
But yeah, just paying attentionto what do you use the most,
what's happening the most?
What are your reactions?
Yeah, just cleaning up what youcan, because I realize that

(41:19):
that's expensive.
In fact, I get a little bitweird on this because I'm a diet
exercise fix your gut guybefore I'm going to clean up
your house guy, which is likethe opposite of all my Instagram
moms that come in.
The reason why is because I seea bigger home run from cleaning
up your diet than changing yourlaundry detergent.

(41:40):
I'm just being straight honestwith that.
But it's still the step.
It's still in there.
We still got to do it.
If you're still sick, then youmight need to make more steps,
or if you still fatigued, youcan't get past whatever symptom
it is.
Then, once again, new Year'sresolution find something that
you haven't cleaned up that youcan eliminate, that's toxic and

(42:01):
get cleaner, whether it's thebed or the detergent.
I mean, those are big ones,right?
I'm trying to think what elsewould be huge that people always
do If you're repainting yourown home.

Speaker 2 (42:12):
You can do low VOC For sure, things like that.
It depends because, like yousaid, it gets really costly.
If you think eating organicfood is costly, clean it up your
entire home.
It is crazy expensive.
If you try to get non-flameretarded furniture, all of it it

(42:32):
gets really expensive.
I don't know that many peoplethat can handle that expense.
If you get a sofa that'snon-flame retarded, you're
getting it once for however longa sofa lasts a long time.
But still can you do thatupfront cost compared to
changing your diet.

Speaker 1 (42:51):
Can you find one that your wife likes?
Yeah, so no, I think, dialingthat in, obviously, with the new
stuff, just letting it off gas,or if you're getting new
furniture, new cars, new things,like that are you doing.
Lymphatic detox is additionaldetox support.
Once again, just being aware, Ithink, is this environmental
one of like, what are you reallyputting yourself in?

(43:13):
Including EMFs, right?
So just being aware, like, oh,do I work right next to two cell
phone towers in a substation?
What is your exposure level?
And I think that's the biggestthing is whatever your exposure
level, let's drop that down thisyear.
I think that's a pretty goodone.
Anything else on that, Doc?

Speaker 2 (43:31):
No, I think that's it .
I don't really have anythingelse I can say there.

Speaker 1 (43:34):
Let's move on to sleep.
Then let's talk about sleep.
I know it's one of the biggestcomplaints of my patients is
that they can't sleep, but forthose of us that that's not our
specific problem.
What do you think?

Speaker 2 (43:45):
I mean, the general thing is make your room dark, be
off the lower the lights, beoff your phone, watch the
screens.
The general advice are reallyimportant.
Now, to what extent that I doit, it doesn't seem to affect me
that much.
If I'm on a screen or anything,I lower the lights and stuff.
It's also just my downtime atnight where I'm finally winding

(44:08):
down.
I don't watch a ton of TV oranything like that, but it just
depends on the day.
If I'm tired I'm not going toread.
I am back to reading a whole lotthan what I used to in the past
.
Like with the hiatus from thegym, I was not reading hardly
anything at all.
Reading is huge for me, but nowI'm back to reading.
I'm reading a ton, which I'mgrateful for, but I'm doing most

(44:30):
of that in the morning.
So when you're getting down tosleep, if you're struggling, try
to get to sleep.
Do the typical things Lower thetemperature in the room, make
sure it's completely dark Acouple of hours before bedtime,
do a little bit of a routinewhere you're turning off screens
, lowering the lights, maybeeven blue light filter if you
absolutely need it.
I think a lot of that's justlike icing on the cake.

(44:52):
But fix your diet would alsocome in there pretty strongly,
because if you're waking up orhaving a struggle getting to
sleep, blood sugar probably isthe top one of that list For
sure.

Speaker 1 (45:05):
And then I'll say this to the listeners out there,
because I know that you know,once again, different patient
bases.
But a lot of my patients arepretty dialed in on this stuff
and you may hear me and Dr Gabelike poo, poo, something, like
you know, maybe turning yourphone blue light off isn't that
big of a deal and I would 100%agree that it's kind of like
that icing on the cake.
But don't think for a secondthat we don't know that it has

(45:27):
value.
What we're trying to give youguys is what's going to take up
90% of that value.
So, like he said that, insulin,blood sugar, cortisol response,
stress during the day, caffeineintake, irregular sugar, you
know stability.
So I say blood sugar, butreally like highs and lows
throughout the day.
Then come nighttime and you'rehitting your lows.
So say we dinner at six, thenyou're high for two hours, then

(45:51):
you're down, down, down andyou're like crashing at 11,
right, when you want to go tosleep, and you're like I have
energy at 11.
Well, that's obviously becauseyour cortisol is up and your
blood sugar is low and it'sgoing to be hard.
So you got to figure that partout.
But yeah, don't let us poo poosome of these basic things, some
of these little things, becausewe definitely appreciate when
our patients are tryingeverything that they can.

(46:12):
But I definitely find and I'llsay this, you know, probably
until I stop practicing one dayis that I'm a guy that doubles
down on the basics.
I double down on the basicsbecause it seems like that works
the most and the best.
Everyone comes in and says theyhave their basics locked in and
they need something specialfrom me, but the reality is they
just need me to tell them whatbasic they were missing.

(46:32):
That's most of them, you know.
So, yeah, get your sleep.
I know it's variable foreveryone, man, I think seven
hours a night right now for meis good.
It's hard to say.
When I was younger I neededlike 10.
But I don't know if that'sbecause I was unhealthy.
So seven is a good number, yeah, I think seven.

Speaker 2 (46:54):
Sometimes I'll do like six and a half and I feel
completely fine and I'm like Idon't know if that's just the
caffeine flowing in me.
Yeah Well, I'm also a littlegirl that helps me to sleep
super well.
It is what it is there.
But yeah, usually seven hoursis probably typical for me now
and it is no big deal.

(47:15):
Like that's pretty good.
I'm not tired during theafternoon unless I like stupidly
do a bunch of carbs orsomething like that.
Otherwise I'm pretty good onseven hours, yeah.

Speaker 1 (47:28):
I mean definitely listen to your body, and if
you're sick you might need more.
But other than that, just tryand get it.
Try to dedicate it to it.
Don't be afraid of taking naps,if you can.
I know a lot of people have ahard time falling asleep in a
nap.
But if your body says you needa nap, find a way to listen to
it.
There's nothing wrong with anap either.

Speaker 2 (47:46):
It doesn't mean that anything's wrong with you.
There are cultures around theworld that have done that for
thousands of years.

Speaker 1 (47:51):
Yeah, and it was like I said, it's just about
listening.
I remember I don't even knowwhat happened the other day, but
I dropped my daughter off atvolleyball and practiced about
two hours and I was like I'mexhausted and I literally slept
for an hour in my car, likethat's so homeless of me.
But I was like this is what Ineed and I'm going to do it
Because otherwise I'm not goingto.
I can feel my body crashingfrom whatever it was, and I was

(48:12):
like I just need it, so I will.
Everyone else would be like youslept in your car.
That's weird.
I'm like I don't care, becauseI've been in the chronic fatigue
state before and that's one ofthe things that I'm super aware
of.
It's like the last thing I wantis to have to go back to taking
a three hour nap a day just toexist, and so I'm very careful

(48:35):
about my sleep and my fatiguelevel.
You agree?
Yeah, I love that.

Speaker 2 (48:38):
Yeah, absolutely.
And the thing I have to payattention to is because I'm
still battling an insulin issueand, if anyone doesn't isn't
aware, insulin issues do take along time to fix.

Speaker 1 (48:51):
Like they're the long ones.

Speaker 2 (48:53):
But I mean, if somebody comes to my office and
it's just an insulin issue, it'snot something I have to see
them all the time on, it's justone of those things you monitor.
But insulin issues very much ifyou're not eating every five
hours.
So the three meals I'm talkingthree meals.
I'm not doing anything more thanthree, eating about
approximately every five hourswith a lot of protein.
You bet your butt you're goingto crash, yep, and you've got to

(49:17):
help that.
And sometimes I do whenever Iget home, because I just ate a
weird pattern at work becausethat's just how my schedule was
and, sure enough, if I don't eatsome protein or something as
soon as I get home, I'll sit onthe couch with my little girl
and before I know it, I'm likedozed off.
Yep, yep.

Speaker 1 (49:34):
But that's not such a bad thing with kids.
I miss those days.
So let's go to de-stressingthen.
So we did sleep, we did someinsulin.
Let's talk about ways thatpeople can de-stress, or just
let's just mention that theyneed to.

Speaker 2 (49:49):
Oh yeah, we need to.
It's American culture.
We are Absolutely driven, andwe're driven to the extent that
it hurts our health andSometimes we go well, no, we got
to make it big, otherwise I'mnot gonna make money, I'm not
gonna get ahead in the world,and that sort of thing, and it's
just like.
Does that really matter when,when you're finally ahead,

(50:11):
you've lost everything that'simportant in your life,
including your own health, andso Doing good breathing
exercises, great prayers, greatif you pray, if not, some sort
of meditation along with it,fantastic scenic walks, going
outdoors that we talked aboutalready, gardening those types
of things how about justlistening to calming music?

(50:33):
How often are there's a guy thatI, but he always cracked me up
like it would not as a nursingschool, even on the days that we
had a test.
He would come in, listen to thedeath mouth and you could hear
it glaring in his headphones andyou're just like, how like, and
he did really well on the test.
Like I don't know how he did it, but he just was able to do

(50:53):
that while listening to deathmetal he would study.
I'm like what the heck?
But for me, I listened tocalming music like most of the
time, like, especially as timehas gone on, like growing up,
yeah, I listen a lot of metaland other things punk but now,
if you probably look on myPandora station, the two state
or the three stations that areby far the most hours played, is

(51:15):
like classical Hawaiian andFrank Sinatra.

Speaker 1 (51:23):
Like you, just got a little young for that mix, doc,
but I'll give it to you.
I mean, his grace is favoritefor the longest time.

Speaker 2 (51:30):
We couldn't get her to go to sleep when I put on
Frank and she fell asleep to it,so she listened to him for a
long time, and so we loveSinatra and the rat pack and
everyone.
But I mean, there's just somany things like you can talk to
family if they're not causingthe stress, yeah, but being
around family, being around goodfriends, journaling there's

(51:52):
just so much like trying tochange your life, reading good
books that influence you in sucha way to Try to like promote
virtuous living, like so oftenwe're thinking about.
People can't change.
I can't change.
That person's always gonna be ajerk, say, if they choose to be
.
Or they can start smiling atsomebody every day and work on

(52:16):
being not a jerk and Work onactually serving and loving
somebody else.

Speaker 1 (52:21):
Yeah, for sure, for sure.
I think one patient gifted me abook that was, I Know, I think
it was some Buddhist monk orsomething like that.
I don't even know if those twogo together, but essentially I
was like hold on a second hereI'm live podcast.
I'm not sure what I'm saying,but anyway.
So the book was like I can'tremember something about Zen was

(52:44):
the title, and it went early on.
It mentioned that all of ourmoments in life that have the
most value are the ones thatcompletely Separate us from,
from our stresses and otherexperiences.
So, like true love, like whenyou're, you know, falling in
love, you forget that the restof the world exists.
So it feels like, oh, that's somagical.
And once again you get marriedand you realize that the world

(53:05):
still exists and you start topay bills, and that's when the
magic kind of disappears.
They mentioned, you know I onceagain, not that magic, but I'm
saying the the weird.
Like you literally forget theworld exists when you're falling
in love, right, you can sleepone hour a night and never like
worry about it, right, yeah,yeah, that kind of phase.
So once again I've been married, you know, 14 years, happily.

(53:26):
So I know how that transitiongoes.
It's great, but it's justthey're different, right, if I.
And then they mentioned like,sporting events.
Right, when you're reallyfocusing on, like, hitting the
baseball or making a shot for agame winner, you're not like, oh
yeah, I got to pay a bill andthen you know, swinging at the
baseball, you're focused, you'rein a moment, you appreciate

(53:47):
that, and then going back to thegym, one of the things I love
about weights is that when I'min a yoga pose, I can 100% be
stressed out.
When I go and put 200 pounds ona bench press bar, like, if I
don't focus for at least alittle bit, then it's likely
that I'm gonna hurt myself, andso the fear of hurt takes you

(54:07):
away.
So it's like you do get thisisolation that you may not get
from a lot of other events.
That's one of the reasons whyrunning is always hard for me,
because it I don't run fastenough or hard enough to Release
all my stress.
It's like I'm thinking about itand I don't want to think about
it.
Right, like I want exercise tobe my, my release, so jogging is

(54:28):
my stress.

Speaker 2 (54:29):
If I was we're jogging I'd be coming my stress
because I just do not enjoy.
It like because it feels soPurposeless.
I know that the gym can feelthat way, but I will notice an
immediate feeling afterwardswhere it's like I never get that
runner's I may never ran farenough.
I just never have enjoyedjogging, like sprinting for,

(54:50):
like, if I'm playing ultimate, Itotally enjoy that.
I don't mind that of playinggames Totally fine.
But like jogging endlessly,especially how long you have to
jog and, like you said early on,it becomes efficient, you don't
notice any more what you'redoing.
That's like hiking totallydifferent for me because I'm not
.
It's not a grueling pace andYou're out in nature and you're

(55:15):
enjoying absolutely beautifulsights.
Like hiking is my number one ifI was going to do any cardio
type thing, but I know it's waylow level compared to jogging,
like your heart rates not goingto get 130 or anything like that
.
This is like really steep, butI don't have anything at steep
near me.

Speaker 1 (55:33):
Yes, I think you Interesting that we you know we
both mentioned definitelyexercise as as a stress relief
is something that we can.
We can go to to de-stress, sothat's important.
So make sure that you arefocused on your exercise enough
to make it that stress relief,whatever it is.
I'm ripping on yoga today butwhatever and you could do yoga
if you're trying to get better,if you're actually trying to

(55:55):
meditate, if you're trying to doyour thing I know everyone
loves yoga, so I'm not.
I'm not saying it's bad, I'mjust saying a lazy yoga at home
while you Make dinner and holdyour poses is just not the same
as going all in and making spaceand time for it so you can
escape the daily kind ofconundrum that we're all stuck
in.

Speaker 2 (56:15):
Love that point too real quick?
Yeah, we have to.
We no longer live in the timethat, like the hodza currently
live it.
You no longer live in thewilderness with your family and
friends in a small unit, in asmall community that takes care
of your, of itself.
So, in other words, you have tosupplement and exercise as a
supplement, and if it's not doneright, it will not actually

(56:37):
take care of what you need.

Speaker 1 (56:39):
Yeah, so the next one on the article is simplified,
but I'm not.
I'm gonna skip that on my end.
Do you have anything you wantto say on that?
It's a really simpler simple,other than the picture that I
have there.

Speaker 2 (56:48):
We live with a loha right.

Speaker 1 (56:53):
Live with love yeah, yeah, going back to too busy of
life.
Okay, I like that.
You have number 10, a spirituallife.
I, from a completely agnosticstandpoint, I like to tell all
my patients that I find thatpeople have that, have religious
beliefs, are healthier.
I'm just I don't know that I'veever seen that study, but I

(57:14):
find that people have a firmreligious belief and I'm not.
I'm, once again, from a notchoosing a religion, not
choosing a standpoint, notchoosing any kind of, but once
they actually have that Whateverform of belief system that is,
you find that they're able tomaintain health better, and I
would guess it has to do withthe beliefs having to mitigate
stress.
But I just say have a beliefsystem.

(57:36):
What do you think?

Speaker 2 (57:37):
I am going to go look for a book that I know on this.
Where is this book?
Might be under my.
I'm looking on my Amazon, but Iheard this person talk
Absolutely amazing thoughts.
Oh, I can't remember where itis.
Think it's like.

Speaker 1 (57:54):
I'll let you keep looking for that.
Well, one other thing you putin there is the higher purpose,
and I do think that that's ahuge thing.
I think so many people lackenergy, la, you know, are
fatigued all the time, stressedall the time because they're
they're doing what they're doingand they're doing it Well, but
what are they striving for?
And there's a weird balancebetween, like you said before,
striving so hard that you loseother things in life and then

(58:17):
not striving enough that youjust become complacent and not
that much of an awesome person.
So I do think we need to find,like, what is that higher
purpose?
And it can be that just yourregular things, it could just be
taking care of yourself, butthe higher purpose matters, and
oftentimes spirituality of somesort gives that to you.

Speaker 2 (58:35):
Yeah, I can't find the book off hand.
I think it was like calledawakened mind or something, but
essentially somebody who's a PhDstudying Spiritual life and the
need for spiritual.
And it's hard because a lot ofpeople, as soon as they hear
spiritual they think likeorthodox religion and they may
have an off-putting feelingabout that.
But there is a massive needfrom study, from research, that

(58:59):
shows that having a higherpurpose Drives us.
So when we look at the bluezones and the blue zones have a
whole lot of issues on the waythey were instigated, in the way
people promote them it hasnothing really as much to do
with their diet, more to do withtheir culture and community.
And so Malcolm glad glad willhad a great section of one of

(59:20):
his books and he talked aboutthis group of Italians who moved
over to, I think, inPennsylvania, and they
essentially Transplanted theircommunity there, and so the
center of the town with thechurch, and what the some
doctors in the region noticedwas people from that young had
way lower heart disease andother Chronic issues that were

(59:40):
killing them.
So they're like, oh, they musthave transplanted their diet.
No, they didn't transplanttheir diet, they were eating the
standard American diet.
What they did notice is they hada strong community with a
religious presence that unitedthem and they took care of each
other and they lived inmulti-generational homes.
All of those things were thefactors that drove them, and in

(01:00:02):
the blue zone but they actuallysay something rather interesting
, because he said well, if Itake this diet, I can make
people healthy and that sort ofthing One of the people he
talked to said no, you cantransplant this diet to an
apartment in New York City andyou will have the same problems.
Everyone knows and that was thefunny thing because the blue
zone still, in the end, talkabout a diet and and it has

(01:00:25):
nothing to do with how thesepeople actually live their lives
, and so spiritual life ends upbecoming super, super important,
whether or not we actuallyattend a church or some sort of
organized thing.
But I will say this in orderfor this has also been studied
in order for a Spiritualconnection or anything like that

(01:00:48):
to last, it needs to havecertain tenants that are
somewhat difficult to live by,because you need to actually
have Certain rules.
If you don't have any rules andit's too loose, likely you'll
stop doing it.

Speaker 1 (01:01:05):
I.
So, yeah, I'm one of my petpeeves right now and this is
probably this year because it'sbecome so hot that, like
Organized religion might be abad thing and that is just.
You know just a bunch of cultsout there and things like that.
So I get a lot of that feedbackfrom my patients and let's go.
We're not having religiousdiscussions all the time, it
just pops up.
But I but I will say I alwayssay you can, you can hate

(01:01:28):
religion, my religion, anyreligion, any Structured
organization for religion.
But what I want from you is Iwant you to find me some and not
find me, find you Somethingbetter.
Right, don't say like, oh well,you know, if I go to church,
that's just a bunch of peopletrying to pretend like God is
real, but I just sit at home anddo nothing and watch TV, right,
like I Show me your higherpurpose that you're chasing and

(01:01:49):
I'm cool with that.
Right, that's why I say I don't, I'll have us from.
From the non-choosing kind ofagnostic standpoint, I'm gonna
say why don't you chooseSomething and go for it?
Just like you said some tenants, some rules, some guidelines,
you know who cares if you go toa church right now, like you
still like, from the healthperspective.
We all have different religiousbeliefs, but from the health

(01:02:10):
perspective you better go andfind some tenants to live by.
What are your morals?
What are your morals you'reteaching your kids?
What are your morals you'reliving by?
And if you don't have thosemorals, then once again you
don't have the higher purpose,you don't have the what, what's
right and wrong, and what shouldI do?
Today?
You end up in kind of that blahrange and you just you will
never have energy, you willnever feel vitality, you will

(01:02:33):
never stand up for something ifyou don't know what you're
standing out for.

Speaker 2 (01:02:37):
So, because I think those are really yeah, I mean it
goes along with what SimonSinek says all the time.
What's your why?

Speaker 1 (01:02:44):
Yep, I love it.
What's your wine?
Once again, every you know forreligion that's.
It gives a simple one for a lotof people.
But I think outside of religion, yeah, you can have other wise
too.
Your morals or your valuescould be family without religion
.
I get it.
But sometimes when you know,like you said, the, the religion
gives a formed Experience wherepeople can get into it and

(01:03:09):
don't have to think as much kindof like almost going to a
Bootcamp you could, you couldwork out by yourself all day
long, but a lot of people enjoyhaving a personal trainer
because they don't want to putas much like oh Well, let me
spend all this time discoveringit myself.
So there's a lot of benefits.
I think you know still existswith organized religion that a
lot of people poo poo but theydon't think about from a logical
standpoint of like wait, so Ihave to do my own religious

(01:03:31):
thing X amount of hours a weekand you know like what am I
studying?
How am I connecting withwhatever higher power I believe
in?
So anyway, I it's my pet peevelast year and this year that
everyone wants to throweverything under the rug without
a better solution.

Speaker 2 (01:03:47):
And that's, that's not.
That's not.
We like to question everythingthat we've seen Without, like
you said, bringing something newto the table, or if we bring
something new to the table asOpposed.
The other day just cracked meup, it was just a generic Post
on like social planning oh, Ican figure out everything in the

(01:04:07):
world, but then they can'tfigure out their own tax
situation.
And it's like, if you can'tfigure out your own life, you
can't figure out anything elsethat's more complex in the world
.
But this brings us to the nexttwo points, which is connections
and family life.
Yeah, you can have your ownspiritual life on your own.
Having that community is soessential.
And family life whether we likeit or not and whether we have a

(01:04:31):
good family or not and Is kindof central family's been central
throughout the ages, and whenwe talked about families
multi-generational and it'sbroad too we're including
cousins and stuff like that inthere and We've lost all of that
in modern society we talkedabout the nuclear family only

(01:04:51):
and that's not what family meanta hundred or two hundred years
ago, and Maybe your family isn'tgreat I.
So you got to find family withfriends, you got to find family
elsewhere or you're creatingyour family with your, your
spouse and children, or whateverit is.
You got to find something thatfits that term family, because
it's those people who areclosest to you who are going to

(01:05:13):
be there for you whenever thingsgo to pot.

Speaker 1 (01:05:17):
Yeah, and once again, I mean don't, don't forget the
guys are listening to thepodcast and isn't about health,
right, but like, yeah, thosefamily connections, those, those
connections with friends, thespirituality, all that for your
individual health.
Right, I'm not sitting herepreaching anything, I don't care
if you like your family or not,but I'm telling you, when you
go and make connections, whenyou meet with other people, when

(01:05:39):
you actually have a friendgroup and that can be the
hardest thing, I mean I've seenpeople struggle in the last, you
know, 18 months with justdeveloping that friend group, or
maybe you leave your friendgroup to get a new one, and
those are hard times.
But once it reestablishes, onceyou put in the work, your
health improves, you improve andyou can make those next steps.
The old business saying is youknow you're the sum of the five

(01:06:02):
closest people to you.
You know who are those people.
Who are you connecting with?
Are they positive, are theyuplifting?
Are they, you know, helping youor are they bringing you down
every day?
And we all kind of know.
It's funny.
I've seen this year a lot ofpeople where a certain, maybe a
gentleman, in one group settinglifts everyone up and then that
same gentleman, another groupsetting lowers everyone down.

(01:06:23):
It's interesting.
It's like, oh well, you don'twant to be part of his friend
group over here, but this otherfriend group he plays a
different role and it's you know.
So we can just calculate, Iguess, our relationships in an
optimal way and in a loving andkind way to everyone else.

Speaker 2 (01:06:36):
So it's interesting, yep and that's kind of the
overall things for health.
And that latter section, whichis social health and spiritual
health, are probably the ones noone really likes to talk about,
because I mean social health alittle more.
Spiritual health.
They don't like to because itfeels like we're about to step
on someone's toes, feels likewe're about to cross a boundary

(01:06:56):
that shouldn't be crossed.
But it's a boundary that has tobe crossed because if you do
not actually address yourspiritual health, it doesn't
matter everything else going on.
There is an epidemic ofloneliness in this world,
especially in America,especially since COVID and along
that there has been a growingdearth of spiritual, a lack of

(01:07:18):
spiritual health and, like wesaid, it does not have to be
like Christianity or anythingthat needs to be a higher
purpose.

Speaker 1 (01:07:27):
It's interesting that you say, like often times we
don't want to step on itpeople's does for religion, but
just say take your health, talkto your religious group.
You know, I don't want to talkabout health in my religious
group.
I don't want to talk aboutreligion to my health group.
It's like, look, we're onceagain, we're real
self-sufficiency for myrefreshment, which is once again

(01:07:47):
.
I'm not saying we have to likefight back against everything in
life, but I do think that weshould be able to talk about
what we're doing and what makesus feel good and what we've seen
make our patients feel good,whether it's in a religious
concept Context or whether it'sin a in a health context.
But yeah, you know what is it?
Politics, religion and health,or the three things you don't

(01:08:07):
talk about with anyone, and it'slike everything that and money,
right, it's everything thatmatters, right.

Speaker 2 (01:08:15):
It's because we can't talk about it.
Look at how divided we are.
We can't talk to anyone Aboutany of these things without
somebody getting mad.
And it's like just set asidethose feelings.
You're not trying to convertthe other person or anything.
You're just gonna have a nicediscussion, that's all it is,
and just have a nice discussionand be like okay, that's where
you're coming from, this iswhere I'm coming from.
Okay, cool, you're done.

Speaker 1 (01:08:37):
Exactly no, and I think that's pretty solid there.
So 2024, we will make theResolution to at least get a few
more podcasts out this year.

Speaker 2 (01:08:49):
And if this won't be probably weekly, like we were
doing.

Speaker 1 (01:08:52):
Yeah, probably not weekly, maybe bi-weekly and
maybe maybe we'll squeeze in acouple extra episodes.
I think what I think what a lotof people would like is some
some focus podcast this year onmaybe a condition you know how
about just jumpers knee ortennis elbow or something like
that, and we can address some ofthe inflammatory concerns with

(01:09:13):
it as well as the structuralconcerns.
Something that we do as appliedkinesiologists that a lot of
people don't do is we're we'rediving into both worlds right.
We have the best treatment forstructural and chemical
Oftentimes when you know your PTis not gonna talk nutrition to
you very often some will don'tget me wrong, I love those pts,
but very few will.
So I hope we can bring some ofthose new thoughts to people.

(01:09:36):
I Mean I had a lady actually inthis week.
She's been out of surgery forfour months now the first time
she emailed me.
She's been two months onibuprofen and Percocet every six
hours, right and like, which isjust intense and they're like
always just inflamed.
So literally I sent her anemail.
I was like, hey, try red lightcombined with this oil that I

(01:09:58):
used for pain.
The next day she stopped allher drugs, literally 24 hours,
right, 100% cool, pains, painsbetter.
But then she I was having ahard time squeezing her in with
her schedule, my schedule, andso it took a while to get her
back in and she didn't update me, but anyway.
So she came in the other weekand she's perfectly zero pain,
but can't put weight on it, likeit hurts too much still, like

(01:10:19):
she can move it, no pain, justlaying there, doesn't have to
take drugs.
And so what do we do?
Reactivate the hamstrings,release a hip flexor, check a
nerve or two here and there, andTwo days later she's like I'm
walking upstairs, my PT doesn'tknow what happened, you know,
and it's like we have some ofthese secrets.
I'm not saying I'm the best, I'mjust saying I'm happy to open
up my scope to look into newthings.

(01:10:39):
When what you're doing rightnow has already failed.
And in fact that would be oneof the things that I think Dr
Gabe and I are best at is, whenyou've already seen a couple
people right, you've alreadytried a few things, let us think
outside of the box for you, andonce again, those are sometimes
a lot of people don'tunderstand the value of phone
consultations.
Sometimes phone consultation issimply the fact that you're,

(01:11:01):
you're gonna, I'm gonna give youa new idea that that seven,
those 17 other functionalmedicine doctors haven't thought
of.
Because I just read a few morebooks, because I've had a few
more trainings, because I havean Open mind to a lot of
different things and just adifferent approach.
And the same goes for Dr Gabe.
So you still have time forphone consults on your website,
doc.

Speaker 2 (01:11:21):
I do, I do like being the beginning of the year.
It's always kind of ainteresting thing with the
schedule, like sometimes you getreally busy, sometimes you
don't, just kind of winter.

Speaker 1 (01:11:31):
Yeah, so and and for me, I've been having last-minute
cancellations this year, soit's like, hey, if you see one
on, if you see one on there,take it.

Speaker 2 (01:11:39):
And After the holidays.
I think that's really just whathappens.

Speaker 1 (01:11:45):
Yeah, let me get tight.
I get it, but I then my office,dr Dono, does have more
openings than he did at the endof the year, so easy to get in
with a lot of us right now.
But but yeah, we hope to seeyou guys this year in 2024, with
some new resolutions and andsome goals and some action steps
that you've done.
Final words, doc.

Speaker 2 (01:12:07):
I'm excited for the year and oh and it's snowing, so
that's exciting.
So but yeah, no, I'm excitedfor the new year.
I'm excited for the goals thatI have set.
I have set kind of severaldifferent goals along my life
exercise goals, diet goals,similar to what we were talking
about earlier, the macros andstuff like that Just kind of

(01:12:28):
overall physical health goals,and then some intellectual goals
of just how many books I wantto read and what types of books
I want to read.
So we're all setting goals,we're all doing something to
improve our life and and improvethe way that we're living.
So that's what I'm excited forthis year and just everything
that's coming like.
Each year brings something new,each day brings something new,

(01:12:49):
and we just have a lot to lookforward to.

Speaker 1 (01:12:52):
Yeah, yeah.
I love that final positivestatement and there's a lot to
look forward to, and that it'snot all.
You know, regardless of thepolitics this year and the crap
going on in the world, we stillgot good out there.
We still have, you know.
So some of it, some of a lot ofthings to look forward to.
Don't be a pessimist in 2024,because it's gonna be pretty

(01:13:13):
amazing just like every.
Just just just look at interestrates are going, yeah.
Just look at everything you'vebeen able to.
Every year in the history oftime has been a great year for
someone.
So, you know we can focus onthat.
All right, guys, we'll catchyou on the next podcast.
We appreciate you listening andonce again, reach out to us on

(01:13:33):
Instagram if you have anyquestions.
Comments concerns both of ourwebsites have ability to
schedule and we'll link those inthe notes below.
It was thanks again forlistening to us.
Take care, doc.

Speaker 2 (01:13:44):
Take care Bye.