February 13, 2024 • 22 mins
Discover a fresh perspective on how simple dietary choices can lead to a monumental shift in your health and wallet with Dr. Enrico Dolcecore. As we explore the often underestimated power of affordable nutrition, Dr. Dolcecore breaks down why preventative wellness through diet is the cornerstone of a thriving lifestyle. Tired of the healthcare rollercoaster? It's time to learn how the right balance of vegetables, proteins, and whole foods can bolster your immune system, reduce inflammation, and keep chronic diseases at bay—without breaking the bank. Say goodbye to expensive supplements and hello to natural, nutrient-dense foods that promise to support your lean muscle mass and overall vitality.
In the company of Dr. Dolcecore, we navigate the maze of nutrition and supplements, pinpointing optimal protein sources like grass-fed beef and the vital roles of good fats and vitamins. We're not just talking about what's on your plate; we're revealing how to master the art of personal health advocacy amid a confusing healthcare system. Dr. Dolcecore offers an eye-opening discussion on the limits of government involvement in health, encouraging you to take the reins and make decisions in harmony with your body's needs. Tune in for a conversation that's not only informative but also empowers you to craft a personalized path to wellness that is both accessible and aligned with your health goals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hello, I'm Dr Enrico Del Giorgi and thanks for
joining us on another episode ofLiving a Full Life.
Today we're going to be talkingabout affordable nutrition.
Nutrition can be expensive andwe have to understand what
nutrition is first off before westart spending money on all
this.
And nutrition does getexpensive once we are sick.
(00:23):
That's where supplements andvitamins and we start to seek
help.
Very rarely, as a primary carephysician, as a chiropractor in
the community, do people come insaying, hey, I'm doing great,
how can you keep me that way?
I rarely ever get a patientwalk through the front doors or
call the office to ask for that.
My medical doctor friends neverget that.
(00:45):
So it's a problem is we don'ttake care of our wellness and we
don't seek it until we've gotillness.
So that's the perpetual loopthat everyone gets stuck in is
we start to look at nutritionand things once we are into a
problem.
We start getting elevated bloodpressure, we start getting
symptoms.
We start getting pain, gut pain, headaches, whatever it may be.
The symptoms start to awaken usand they tell us to seek help,
(01:08):
which is the exact process ofwhat pain is supposed to do.
Pain is not a bad thing.
Pain is a good thing.
It's a sensor.
It tells us something's wrongand it's up to us to listen to
those sensors and try and figureout how to mitigate the
symptoms and not only that, findthe root cause of the problem
and resolve it and a lot ofthese problems with inflammatory
(01:30):
diseases, which encompass over80% of all chronic diseases that
we know is that nutrition playsthe fundamental rule on healing
and restoring health.
So let's get into this andbreak down myths and barriers
and obstacles that happen forpeople.
Money and expenses play a veryreal role, especially today, in
(01:52):
making decisions abouteverything food, shelter, home,
cars, everything that we need tobe successful is playing a role
.
Right now, everyone'smitigating expenses and trying
to live within their means, andfood and nutrition plays a big
role.
And even our healthcare plays abig role in this.
Maybe we're skipping some ofthe visits because we don't want
(02:13):
to pay the copays, we don'twant to pay the out of pocket,
whatever it may be, but wereally have to prioritize these
things and life is a lot easierwhen you have your health.
Think about back in college whatyou used to eat without
thinking twice.
You were in very little pain tono pain and ate whatever you
wanted and did it on a budget,with very little money, and you
(02:35):
still had a great time.
You probably, for many of you,look back at that as some of the
best years of your life.
Why?
Because you had great health,you felt pretty good and you
were able to do whatever youwanted.
So once those things start tochange, if you're in that season
of life, as I am, we start tounderstand that, hey, we got to
really hone in on our health inorder to extend vitality and
(03:00):
good health as long as wepossibly can during the short
runway that's happening here asour life gets older.
So I understand what's going on.
So, when it comes to nutrition,let's talk about the best and
most affordable way to getsupplements and nutrition that
you need.
If you have a well-rounded diet, you need very little
supplements or vitamins oranything.
(03:20):
So that is the answer.
Have a great day everyone.
Enjoy the podcast.
No, that is the answer.
If you have a well-rounded diet, you really won't need much
from outside sources.
You can listen to all the stuffin Apple today.
It doesn't have the nutritionthat it did 60 years ago because
the soil has changed in GMO andMonsanto.
They're going to kill us.
You can listen to all that forsure.
(03:41):
It's there, it's real.
We have to stop eating apples.
This is crazy.
We need to eat our fruits andvegetables.
So really, the staple to thehuman diet is vegetables and
protein.
That is what we need to sustaina healthy life.
If we start to cut back on ourvegetables and we start to cut
back on our proteins, we're notgiving the body what it needs to
(04:05):
get through each and every day.
The goal is to maintain as muchlean muscle mass as we can on
our body, and we do that throughnutrition.
Believe it or not, withoutproper nutrition, your body is
just going to eat itself.
So many of you are working out,not eating enough protein, and
what you're doing is breakingdown protein during your
workouts, breaking down yourlean muscle mass, rebuilding it
at night and then breaking itdown again tomorrow, and then
(04:27):
it's this perpetual loop oftrying to maintain your lean
muscle mass.
So then if you stop working outand still eat low protein, then
you're eating yourself and notbuilding it back up and we're
losing muscle mass over time.
So we have to understand thefundamental principles here.
It's vegetables and protein.
I don't know how much easier Ican make this for everyone.
(04:48):
It's vegetables and protein andyou just won't eat your
vegetables.
You scream at your kids andyou're an adult and you won't
eat your vegetables.
So the fact of the matter isthis we have to start with a
base of veggies.
Okay, the green fibrous veggiesis pretty much what your body
needs.
Fiber is what keeps thingsmoving in the body, which is
(05:09):
really important for waste anddetoxification and digestion.
Fiber plays a huge role indigestion.
We need 30 to 50 grams of fiberper day.
We need to do this.
You cannot get this in apowdered form and stir it in
some water and drink it.
That doesn't work.
It's a high dose shock of fiberto your body that you would
never get eating anything.
The form of putting food inyour mouth, chewing it,
(05:31):
swallowing it, digesting it andbreaking apart its particles for
reabsorption is the process ofdigestion, and we bypass this
stuff when we inject it rightinto the bloodstream or we
swallow a large quantities ofyou know even protein powders or
these things.
It's a huge dose of proteinthat we get really quick in a
liquid form.
(05:51):
It's going through you reallyquick and if you wonder if your
stool changes or anythingbecause of that it's because
your body didn't have enoughtime to digest it.
So synthesized and processedfoods are just not as good as
whole foods.
There's nothing out there.
The perfect food, the perfectprotein, the perfect.
It's bull crap.
It's perfect in a lab, on paper, but when it comes to biology
(06:13):
it doesn't work that way.
We truly need to go throughthat process of digestion, just
like with our immune system.
We need to go through theprocess of being exposed to
viruses and bacteria andcreating the TH1, th2 cascades
in the body.
Different podcasts for adifferent day, but you can't
bypass these things and acceptthe same immunity to pathologies
(06:35):
.
It's just, it's not the same.
It's not as good.
So the same thing with wholefoods.
It's not the same assupplementing your food with
protein bars and protein powders, and it doesn't work.
They can be there.
It's called supplementation tohelp you get to the 100%.
Okay, how do we keep thisaffordable and where do we start
?
Well, veggies.
(06:56):
Veggies in themselves can addup, and the reason why they're
expensive is because we don'teat them and we throw them away.
So portioning and properlybuying vegetables fresh each
week that we don't end upthrowing away is probably the
most affordable way to eat,because you'll be getting
everything you need in the rightdosage and not wasting.
The waste is what costs money,and I think that's where we feel
(07:19):
bad is when we throw away abunch of broccoli or we throw
away the old celery or we throwaway this stuff is where we cost
a lot of money.
Now, produce 40% of all produceis thrown away just by the
grocery stores.
So 60% makes it to people'shomes and 40% of the produce
that's bought in people's homesis thrown away.
The numbers are crazy.
The statistics.
(07:41):
When you go through this stuffjust boggles your mind.
So that's the issue there.
So, prioritizing and properlybuying what you need for your
family, starting with the greensand the greens are an array of
everything Cauliflower, greenbeans, broccoli, kale, spinach,
leafy vegetables like lettuceand all the real lettuce is.
Those are all great bases toour vegetables for the day.
(08:05):
We need to have that at everysingle meal.
We need to add veggies to everysingle meal in order to get the
fiber that we need Make sense.
So we start there Vegetablesfive to six servings of
vegetables per day, serving soyou can have two servings.
It's two fistfuls of broccoli.
Put beside your chicken forlunch and there you go.
You got your two servings ofveggies with your one to two
(08:26):
servings of protein.
It's a great lunch or a greatdinner right there.
That's fantastic.
So that's getting you thesource of what you need.
We should be eating four meals aday.
For most of us, four meals aday.
We don't eat enough.
Then, when we do, we get superhungry and we drive through the
drive-through.
That's the problems there.
So vegetables, then protein,that's the next thing.
(08:47):
Now proteins can get expensive,meat gets expensive, fish gets
expensive, shrimps getsexpensive.
However, you need to prioritizeyour life and spend money to
what is most important to you,and we're sick in this country
because health is not a priorityfor most people.
It's not their top value.
They may say it is, but thenyou look at what they do and
you're like no, it's not.
(09:08):
Oh yeah, health's reallyimportant.
You got to, you know.
But then go smoke cigars or youknow like it.
Just, it just doesn't make anysense.
It honestly doesn't.
They're drinking a soda.
Obviously, health is not apriority for this nation and for
those of you listening, it isbecause you're taking the time
out of your life and putting outenergy to listen to health
(09:29):
podcasts about how to live ahealthier life.
So wherever you put your energy, you get back.
So thanks for listening, butthat's what you get out of that.
So proteins, you know, choosethe ones that are best.
We want to start with turkey,chicken, fish, shrimp.
I reset all that.
That is probably the bestprotein sources you can get.
Grass-fed beef is the best, inmy opinion, protein source on
(09:54):
the planet.
It just has every amino acidchain that you possibly need.
It's got minerals and it hasactually little inflammatory
effects at all because the cowis in a healthy position with
grass-fed and not being fed abunch of GMO and grain and not
being overly fat.
So what happens with feedingthe cows and getting them fatter
(10:16):
than normal?
Is that for weight and to sellthe cow, of course, but what
ends up happening is the fatmetab or marbles into the meat.
So, and in fat we store, our fatstores toxins, even for us all
mammals.
That's where a lot of toxinsare stored so that they can be
processed properly.
If we process too much toxintoo fast, it can be lethal.
(10:37):
That's why things are calledtoxic.
It gets into the body too fastand too high of a quantity can
shut down our liver and start,you know, and it could kill it,
literally kill you.
There's things that arepoisonous, there's things that
are toxic.
So there's these small thesetoxins are everywhere, in small
amounts of what we do is ourbody starts to process them,
store them into fat, releasethem at a later date, process
(10:57):
them through the bloodstream, inthe liver, store them and then
process them just as a Kind ofwave, just through the
environment as we get exposed totoxins.
You breathe in toxins sometimes, so your body has a way to work
this out.
Same thing with all mammals.
So what ends up happening isthey store these toxins in there
, in the, in the fat.
That's what becomesinflammatory and even bad
(11:18):
hormones in, or too high ofhormones in the, in the cattle
as well.
Stressed cattle can also causestressed meat.
Make sense that that's wherethat comes from.
They say red meat's bad for you.
So I think that's a greatsource.
You can eat that one today.
I mean that is I don't know.
There's no research showing youcan't.
Healthy, organic beef it'sfantastic, but it gets expensive
.
So eating the chicken and theturkey yeah, it's boring,
(11:41):
whatever, but it's good food.
You have to eat this stuff.
That's the base of a good,nutritious diet, then adding two
, three, four servings of fruitper day with your meals.
That's a great source of fruittoast and glucose that your body
needs for energy.
Your brain only uses glucosefor energy, so really important
to be getting a good source ofglucose, and you get that mainly
(12:02):
from the foods that we eat, andvegetables too.
Carrots are great and peas aregreat and green beans are great.
They have glucose in them aswell, so that's great sources of
energy for us.
The rest is the fillers.
Makes sense.
So if you weigh a hundred andninety pounds, you should be
eating a hundred and ninetygrams of protein per day.
(12:22):
We're gonna round that up to200 so that the math is easy.
800 calories a day are gonnacome from your protein.
You can match that with carbs,so another 800 calories per day
should come from your carbs.
The rest is going to be alittle bit of fat they can enjoy
through your oils.
Olive oil, salad dressing,coconut oil, avocado, coconut
(12:44):
flakes, seeds, nuts these arethe things you can add into your
diet.
Just make it fun.
There's great sources ofminerals in that stuff as well,
so good oils go a long way.
That's where we get into omega3 Branch chain fatty acids.
These are fantastic.
These are what you need.
This is what brings you up goodcardiovascular health.
This is what removes plaque inthe body.
(13:05):
This is what Pretty much youwant all your cells made out of
those omega 3 and 6 fatty chains, mainly omega 3.
So that might be something youwant to supplement.
So that's diet.
So, dr D, what do we do fornutrition?
What do we have to add to that?
Well, I started this podcast bysaying that if you eat well,
you really don't need much more,and that is the truth.
(13:27):
And the only way to find outwhat you need is a true vitamin
panel, a deficiency panel to seewhat is needed to supplement to
get into normal and healthyranges.
So that's really the only wayto do it.
So, getting your vitamin Dchecked on your annual Well,
this is a great idea, and makingsure you're between that 50 and
70 ranges is a healthy place tobe.
(13:48):
So if you're lower than that,then of course, vitamin D is
probably the number one thing toadd to your diet.
There is no debate out there.
For the first time in 16 years,I've been hearing people about
debating about vitamin D.
It's a hormone.
It is yes, it's classified as ahormone in the body but it does
so much synthesizing in thebody for so many different
(14:12):
things about calcium absorptioninto the bone, digestive
processes, hormone processes,metabolic processes in the body.
It's hands down.
You have to be 50 to 70.
Medical range is above 30.
So they say under 30, now youhave an issue.
Now you're vitamin D deficient,but the literature actually
(14:32):
shows under 50 year deficient.
So to be vital and healthy youneed to have a 50 to 70 vitamin
D level in your blood.
So we start there.
Vitamin D and I love that.
One cheap.
Get the liquid form or theliquid pill and 5000 I use per
day For most adults.
That is absolutely a greatresource right there, number two
on the list.
(14:53):
And we brought it up in thediet as well.
Eating that much fish and tryingto get that much omega three
from our diet is difficult.
We should be supplementing anomega three into our diet.
So that's usually fish oil orflaxseed oil or whatever
capsulated oil.
If you're vegetarian, whateverit may be, that's what you need
to get there.
If you're using fish oil, makesure it's resourced from
(15:13):
smallest fish possible.
Crill oil is probably the best,just to minimize the amount of
toxin exposure that we justtalked about in this podcast
Makes sense.
Those are the two.
That is it.
That is it these people like.
Well, what happens before B 12?
Or if I don't eat enough redmeat or my B 12 is low, well
then, eat more cheaper it'shonestly cheaper over time.
(15:36):
Otherwise you're going to be onvitamin B 12 forever.
Now, if you are vegetarian, youdon't eat meat, then yes, now
you got to add B 12.
But that's again looking atyour blood work, seeing that
you're B 12 deficient and notwaiting for B 12 deficiency
symptoms to come up.
Prevention is the best healthadvice I can give.
It's the best cure to anydisease.
It's not a cure because if youprevent it, you'll never get the
(15:58):
disease.
That's the amazing process ofprevention is we try our best to
prevent these things.
And if you truly respect yourhealth, you would reflect on
this almost on a daily or weeklybasis and just score yourself
each week and say how well did Ido on a scale of one to 10.
And you're always striving togo for 10.
(16:18):
Now, this isn't the fitness youknow diet industry like how well
did I do with my carb andketo's?
This isn't when I'm talkingabout that, we're talking about
the base diet that we justtalked about.
Did I get my five, six servingsof vegetables per day?
Did I get my two or threefruits per day?
Did I get my 190 grams ofprotein per day?
You're winning, you're winning.
This is why, when you do itthis way, you'll see, wow, I ate
(16:41):
, you know, 1600 calories ofwhat I needed today.
That's amazing.
Plus a little bit of fat.
So I ate 10 grams of fat.
That's another 100 calories,1700 calories.
Now I'm going to eat.
You know, I'm going to pick upon a piece of toast and peanut
butter, or I'm going to eat somenuts or pistachios, or I'm
going to eat something like that.
And you'd be amazed when youkeep track of this, making those
(17:02):
small little snacks that youput in there which is great,
maybe apple and peanut butteryou add two, three, four, 500
calories, depending if it's morefatty.
Towards the nuts, you're goingto add 400 calories very quickly
with two handfuls of nuts andmix nuts.
It's amazing, because fat has ahigh caloric density to it.
So then, right there, boom,you're at 2200 calories.
You're at that sustainablelevel per day.
(17:23):
If you grab an ice cream bar,those things can be 400, 500
calories.
Right, because they're mainlyfat, fat and sugar, not the best
source to have.
That's why dessert all aroundthe world is served to you right
after your main course.
That's pretty much a standardthing.
Because of digestion, peoplefind out over over centuries
that the best digestive ways toeat this type of stuff whether
(17:45):
it's ice cream or big loads ofyou know sweet fruit like
pineapple or mango, whatever itis is right after a full belly
of protein, because it makes theinsulin not spike as high.
So a great ways to eat as well.
But we're talking aboutnutrition and making it
affordable.
That's the way to do it.
There is no late night snackingbecause once your body starts to
(18:05):
rest and digest for the day, asyou shut things down and your
mind shuts down from work andthe kids start going to sleep
and the house becomes quieterand your space becomes quieter,
your sympathetic drive turnsinto a parasympathetic and at
that time your resting digestisn't.
You know you're moving intothis resting and healing phase
Once you start to throw in andwe'll guess what we snack on.
(18:26):
Who's grabbing cauliflower atnight and snacking on that at
night?
At night, no one.
What are you grabbing Salty,crunchy, sweet stuff.
That's typically what we do andthat's perpetual.
The perpetual American problemis the late night snacking on
snacks.
There's the only place in theworld that has snacks.
(18:46):
Nowhere in the world do theyeven have that term snacks.
All my Spanish people, is therea word for snacks?
I don't even think you have aLatin word for snacks.
It's an English thing.
So there is no snacks sectionin anywhere else.
So get a freaking passport andTake a summer and go somewhere,
(19:09):
people, but anyways, that's.
That's the whole thing aboutfood.
We Expenses are out of control.
That's where this podcast camefrom.
I'm listening when I take careof a lot of patients and I hear
it.
I mean we got to pick andchoose what we choose.
But our village, in ourcommunity, always chooses health
, so they're always asking thesetypes of questions you know,
how do I make it affordable?
(19:30):
It's like kind of limit, limitdown all these extra things
you're taking the Glucosamine,the collagen's, the this stuff
can all add up.
You have to.
You have to weigh them and say,okay, it's college and
something I need to take everyday.
Can I cut back on this?
Can I make the one month supplylast two months?
There we go.
I cut my collagen expenses inhalf.
Right, can I do it every otherday, because you got to look at
(19:50):
what collagen is doing for you.
Are you doing this to restoregut health because you had
diverticulitis, or you SIBO orsmall intestinal Overgrowth,
bacteria overgrowth, whatever itis it's happening, or if you're
trying to cure it?
That I would say, do it.
But if you're doing it becauseyou want your hair and your skin
to look nice, then maybe youshould cut back to every other
day.
(20:11):
You know I'm saying it's about.
You know what's what's moreimportant?
So all those things areimportant.
It's just we have to prioritizethem.
What's number one in yourhealth?
What's number two in yourhealth?
What's number three in yourhealth was number four.
And then we and then you movedown the list and when you do
this correctly, you'll seeappearance stuff ends up going
down the list a little bit andVitality stuff ends up going to
(20:31):
the top.
It's a great exercise to do.
I hope that helps start withthose things.
If you have any othersupplementation questions,
please ask, or we'd love toanswer any of those questions
you have.
We are evidence-based, so wealways use blood work, I mean
whenever we want to helpsomebody truly get to the root
cause of issues, you need tolook at the right testing that
your primary care physiciansdon't even look at.
I mean, they don't even takethe time to run those tests
(20:54):
because they're looking forpathology.
So for someone to be vitamin Bdeficient Pathologically is very
rare.
They don't run the tests.
Or vitamin C or zinc orselenium or any trace minerals.
To be low are Rare for peopleand if they are, the outcome of
pathology is notlife-threatening.
So in the medical field theydon't run those tests.
(21:14):
I can't blame them.
It would cost a fortune to runfull panels on everyone every
single time.
So you have to advocate for thisstuff and try and get it or
find the right providers whowill, and sometimes the extra
Stuff is just out of pocket.
You got to do it, so that'sjust the way it is.
It's the way the system is.
Why don't they pay for it?
Because health is yourresponsibility, not the
governments Other.
(21:35):
The government has completelyshown you what they care about
your health giving healthpermits or sorry, food permits
to drive-throughs All around thecountry.
Drive-throughs, frying machines, trans fat oils are still legal
in the United States.
You can see what yourgovernment actually truly cares
(21:55):
about you.
So don't put your health intheir hands.
You have to take your healthinto your own hands.
Have a great week, take care.
Hello, I'm Dr Enrico Del Giorgi and thanks for
joining us on another episode ofLiving a Full Life.
Today we're going to be talkingabout affordable nutrition.
Nutrition can be expensive andwe have to understand what
nutrition is first off before westart spending money on all
this.
And nutrition does getexpensive once we are sick.
(00:23):
That's where supplements andvitamins and we start to seek
help.
Very rarely, as a primary carephysician, as a chiropractor in
the community, do people come insaying, hey, I'm doing great,
how can you keep me that way?
I rarely ever get a patientwalk through the front doors or
call the office to ask for that.
My medical doctor friends neverget that.
(00:45):
So it's a problem is we don'ttake care of our wellness and we
don't seek it until we've gotillness.
So that's the perpetual loopthat everyone gets stuck in is
we start to look at nutritionand things once we are into a
problem.
We start getting elevated bloodpressure, we start getting
symptoms.
We start getting pain, gut pain, headaches, whatever it may be.
The symptoms start to awaken usand they tell us to seek help,
(01:08):
which is the exact process ofwhat pain is supposed to do.
Pain is not a bad thing.
Pain is a good thing.
It's a sensor.
It tells us something's wrongand it's up to us to listen to
those sensors and try and figureout how to mitigate the
symptoms and not only that, findthe root cause of the problem
and resolve it and a lot ofthese problems with inflammatory
(01:30):
diseases, which encompass over80% of all chronic diseases that
we know is that nutrition playsthe fundamental rule on healing
and restoring health.
So let's get into this andbreak down myths and barriers
and obstacles that happen forpeople.
Money and expenses play a veryreal role, especially today, in
(01:52):
making decisions abouteverything food, shelter, home,
cars, everything that we need tobe successful is playing a role
.
Right now, everyone'smitigating expenses and trying
to live within their means, andfood and nutrition plays a big
role.
And even our healthcare plays abig role in this.
Maybe we're skipping some ofthe visits because we don't want
(02:13):
to pay the copays, we don'twant to pay the out of pocket,
whatever it may be, but wereally have to prioritize these
things and life is a lot easierwhen you have your health.
Think about back in college whatyou used to eat without
thinking twice.
You were in very little pain tono pain and ate whatever you
wanted and did it on a budget,with very little money, and you
(02:35):
still had a great time.
You probably, for many of you,look back at that as some of the
best years of your life.
Why?
Because you had great health,you felt pretty good and you
were able to do whatever youwanted.
So once those things start tochange, if you're in that season
of life, as I am, we start tounderstand that, hey, we got to
really hone in on our health inorder to extend vitality and
(03:00):
good health as long as wepossibly can during the short
runway that's happening here asour life gets older.
So I understand what's going on.
So, when it comes to nutrition,let's talk about the best and
most affordable way to getsupplements and nutrition that
you need.
If you have a well-rounded diet, you need very little
supplements or vitamins oranything.
(03:20):
So that is the answer.
Have a great day everyone.
Enjoy the podcast.
No, that is the answer.
If you have a well-rounded diet, you really won't need much
from outside sources.
You can listen to all the stuffin Apple today.
It doesn't have the nutritionthat it did 60 years ago because
the soil has changed in GMO andMonsanto.
They're going to kill us.
You can listen to all that forsure.
(03:41):
It's there, it's real.
We have to stop eating apples.
This is crazy.
We need to eat our fruits andvegetables.
So really, the staple to thehuman diet is vegetables and
protein.
That is what we need to sustaina healthy life.
If we start to cut back on ourvegetables and we start to cut
back on our proteins, we're notgiving the body what it needs to
(04:05):
get through each and every day.
The goal is to maintain as muchlean muscle mass as we can on
our body, and we do that throughnutrition.
Believe it or not, withoutproper nutrition, your body is
just going to eat itself.
So many of you are working out,not eating enough protein, and
what you're doing is breakingdown protein during your
workouts, breaking down yourlean muscle mass, rebuilding it
at night and then breaking itdown again tomorrow, and then
(04:27):
it's this perpetual loop oftrying to maintain your lean
muscle mass.
So then if you stop working outand still eat low protein, then
you're eating yourself and notbuilding it back up and we're
losing muscle mass over time.
So we have to understand thefundamental principles here.
It's vegetables and protein.
I don't know how much easier Ican make this for everyone.
(04:48):
It's vegetables and protein andyou just won't eat your
vegetables.
You scream at your kids andyou're an adult and you won't
eat your vegetables.
So the fact of the matter isthis we have to start with a
base of veggies.
Okay, the green fibrous veggiesis pretty much what your body
needs.
Fiber is what keeps thingsmoving in the body, which is
(05:09):
really important for waste anddetoxification and digestion.
Fiber plays a huge role indigestion.
We need 30 to 50 grams of fiberper day.
We need to do this.
You cannot get this in apowdered form and stir it in
some water and drink it.
That doesn't work.
It's a high dose shock of fiberto your body that you would
never get eating anything.
The form of putting food inyour mouth, chewing it,
(05:31):
swallowing it, digesting it andbreaking apart its particles for
reabsorption is the process ofdigestion, and we bypass this
stuff when we inject it rightinto the bloodstream or we
swallow a large quantities ofyou know even protein powders or
these things.
It's a huge dose of proteinthat we get really quick in a
liquid form.
(05:51):
It's going through you reallyquick and if you wonder if your
stool changes or anythingbecause of that it's because
your body didn't have enoughtime to digest it.
So synthesized and processedfoods are just not as good as
whole foods.
There's nothing out there.
The perfect food, the perfectprotein, the perfect.
It's bull crap.
It's perfect in a lab, on paper, but when it comes to biology
(06:13):
it doesn't work that way.
We truly need to go throughthat process of digestion, just
like with our immune system.
We need to go through theprocess of being exposed to
viruses and bacteria andcreating the TH1, th2 cascades
in the body.
Different podcasts for adifferent day, but you can't
bypass these things and acceptthe same immunity to pathologies
(06:35):
.
It's just, it's not the same.
It's not as good.
So the same thing with wholefoods.
It's not the same assupplementing your food with
protein bars and protein powders, and it doesn't work.
They can be there.
It's called supplementation tohelp you get to the 100%.
Okay, how do we keep thisaffordable and where do we start
?
Well, veggies.
(06:56):
Veggies in themselves can addup, and the reason why they're
expensive is because we don'teat them and we throw them away.
So portioning and properlybuying vegetables fresh each
week that we don't end upthrowing away is probably the
most affordable way to eat,because you'll be getting
everything you need in the rightdosage and not wasting.
The waste is what costs money,and I think that's where we feel
(07:19):
bad is when we throw away abunch of broccoli or we throw
away the old celery or we throwaway this stuff is where we cost
a lot of money.
Now, produce 40% of all produceis thrown away just by the
grocery stores.
So 60% makes it to people'shomes and 40% of the produce
that's bought in people's homesis thrown away.
The numbers are crazy.
The statistics.
(07:41):
When you go through this stuffjust boggles your mind.
So that's the issue there.
So, prioritizing and properlybuying what you need for your
family, starting with the greensand the greens are an array of
everything Cauliflower, greenbeans, broccoli, kale, spinach,
leafy vegetables like lettuceand all the real lettuce is.
Those are all great bases toour vegetables for the day.
(08:05):
We need to have that at everysingle meal.
We need to add veggies to everysingle meal in order to get the
fiber that we need Make sense.
So we start there Vegetablesfive to six servings of
vegetables per day, serving soyou can have two servings.
It's two fistfuls of broccoli.
Put beside your chicken forlunch and there you go.
You got your two servings ofveggies with your one to two
(08:26):
servings of protein.
It's a great lunch or a greatdinner right there.
That's fantastic.
So that's getting you thesource of what you need.
We should be eating four meals aday.
For most of us, four meals aday.
We don't eat enough.
Then, when we do, we get superhungry and we drive through the
drive-through.
That's the problems there.
So vegetables, then protein,that's the next thing.
(08:47):
Now proteins can get expensive,meat gets expensive, fish gets
expensive, shrimps getsexpensive.
However, you need to prioritizeyour life and spend money to
what is most important to you,and we're sick in this country
because health is not a priorityfor most people.
It's not their top value.
They may say it is, but thenyou look at what they do and
you're like no, it's not.
(09:08):
Oh yeah, health's reallyimportant.
You got to, you know.
But then go smoke cigars or youknow like it.
Just, it just doesn't make anysense.
It honestly doesn't.
They're drinking a soda.
Obviously, health is not apriority for this nation and for
those of you listening, it isbecause you're taking the time
out of your life and putting outenergy to listen to health
(09:29):
podcasts about how to live ahealthier life.
So wherever you put your energy, you get back.
So thanks for listening, butthat's what you get out of that.
So proteins, you know, choosethe ones that are best.
We want to start with turkey,chicken, fish, shrimp.
I reset all that.
That is probably the bestprotein sources you can get.
Grass-fed beef is the best, inmy opinion, protein source on
(09:54):
the planet.
It just has every amino acidchain that you possibly need.
It's got minerals and it hasactually little inflammatory
effects at all because the cowis in a healthy position with
grass-fed and not being fed abunch of GMO and grain and not
being overly fat.
So what happens with feedingthe cows and getting them fatter
(10:16):
than normal?
Is that for weight and to sellthe cow, of course, but what
ends up happening is the fatmetab or marbles into the meat.
So, and in fat we store, our fatstores toxins, even for us all
mammals.
That's where a lot of toxinsare stored so that they can be
processed properly.
If we process too much toxintoo fast, it can be lethal.
(10:37):
That's why things are calledtoxic.
It gets into the body too fastand too high of a quantity can
shut down our liver and start,you know, and it could kill it,
literally kill you.
There's things that arepoisonous, there's things that
are toxic.
So there's these small thesetoxins are everywhere, in small
amounts of what we do is ourbody starts to process them,
store them into fat, releasethem at a later date, process
(10:57):
them through the bloodstream, inthe liver, store them and then
process them just as a Kind ofwave, just through the
environment as we get exposed totoxins.
You breathe in toxins sometimes, so your body has a way to work
this out.
Same thing with all mammals.
So what ends up happening isthey store these toxins in there
, in the, in the fat.
That's what becomesinflammatory and even bad
(11:18):
hormones in, or too high ofhormones in the, in the cattle
as well.
Stressed cattle can also causestressed meat.
Make sense that that's wherethat comes from.
They say red meat's bad for you.
So I think that's a greatsource.
You can eat that one today.
I mean that is I don't know.
There's no research showing youcan't.
Healthy, organic beef it'sfantastic, but it gets expensive
.
So eating the chicken and theturkey yeah, it's boring,
(11:41):
whatever, but it's good food.
You have to eat this stuff.
That's the base of a good,nutritious diet, then adding two
, three, four servings of fruitper day with your meals.
That's a great source of fruittoast and glucose that your body
needs for energy.
Your brain only uses glucosefor energy, so really important
to be getting a good source ofglucose, and you get that mainly
(12:02):
from the foods that we eat, andvegetables too.
Carrots are great and peas aregreat and green beans are great.
They have glucose in them aswell, so that's great sources of
energy for us.
The rest is the fillers.
Makes sense.
So if you weigh a hundred andninety pounds, you should be
eating a hundred and ninetygrams of protein per day.
(12:22):
We're gonna round that up to200 so that the math is easy.
800 calories a day are gonnacome from your protein.
You can match that with carbs,so another 800 calories per day
should come from your carbs.
The rest is going to be alittle bit of fat they can enjoy
through your oils.
Olive oil, salad dressing,coconut oil, avocado, coconut
(12:44):
flakes, seeds, nuts these arethe things you can add into your
diet.
Just make it fun.
There's great sources ofminerals in that stuff as well,
so good oils go a long way.
That's where we get into omega3 Branch chain fatty acids.
These are fantastic.
These are what you need.
This is what brings you up goodcardiovascular health.
This is what removes plaque inthe body.
(13:05):
This is what Pretty much youwant all your cells made out of
those omega 3 and 6 fatty chains, mainly omega 3.
So that might be something youwant to supplement.
So that's diet.
So, dr D, what do we do fornutrition?
What do we have to add to that?
Well, I started this podcast bysaying that if you eat well,
you really don't need much more,and that is the truth.
(13:27):
And the only way to find outwhat you need is a true vitamin
panel, a deficiency panel to seewhat is needed to supplement to
get into normal and healthyranges.
So that's really the only wayto do it.
So, getting your vitamin Dchecked on your annual Well,
this is a great idea, and makingsure you're between that 50 and
70 ranges is a healthy place tobe.
(13:48):
So if you're lower than that,then of course, vitamin D is
probably the number one thing toadd to your diet.
There is no debate out there.
For the first time in 16 years,I've been hearing people about
debating about vitamin D.
It's a hormone.
It is yes, it's classified as ahormone in the body but it does
so much synthesizing in thebody for so many different
(14:12):
things about calcium absorptioninto the bone, digestive
processes, hormone processes,metabolic processes in the body.
It's hands down.
You have to be 50 to 70.
Medical range is above 30.
So they say under 30, now youhave an issue.
Now you're vitamin D deficient,but the literature actually
(14:32):
shows under 50 year deficient.
So to be vital and healthy youneed to have a 50 to 70 vitamin
D level in your blood.
So we start there.
Vitamin D and I love that.
One cheap.
Get the liquid form or theliquid pill and 5000 I use per
day For most adults.
That is absolutely a greatresource right there, number two
on the list.
(14:53):
And we brought it up in thediet as well.
Eating that much fish and tryingto get that much omega three
from our diet is difficult.
We should be supplementing anomega three into our diet.
So that's usually fish oil orflaxseed oil or whatever
capsulated oil.
If you're vegetarian, whateverit may be, that's what you need
to get there.
If you're using fish oil, makesure it's resourced from
(15:13):
smallest fish possible.
Crill oil is probably the best,just to minimize the amount of
toxin exposure that we justtalked about in this podcast
Makes sense.
Those are the two.
That is it.
That is it these people like.
Well, what happens before B 12?
Or if I don't eat enough redmeat or my B 12 is low, well
then, eat more cheaper it'shonestly cheaper over time.
(15:36):
Otherwise you're going to be onvitamin B 12 forever.
Now, if you are vegetarian, youdon't eat meat, then yes, now
you got to add B 12.
But that's again looking atyour blood work, seeing that
you're B 12 deficient and notwaiting for B 12 deficiency
symptoms to come up.
Prevention is the best healthadvice I can give.
It's the best cure to anydisease.
It's not a cure because if youprevent it, you'll never get the
(15:58):
disease.
That's the amazing process ofprevention is we try our best to
prevent these things.
And if you truly respect yourhealth, you would reflect on
this almost on a daily or weeklybasis and just score yourself
each week and say how well did Ido on a scale of one to 10.
And you're always striving togo for 10.
(16:18):
Now, this isn't the fitness youknow diet industry like how well
did I do with my carb andketo's?
This isn't when I'm talkingabout that, we're talking about
the base diet that we justtalked about.
Did I get my five, six servingsof vegetables per day?
Did I get my two or threefruits per day?
Did I get my 190 grams ofprotein per day?
You're winning, you're winning.
This is why, when you do itthis way, you'll see, wow, I ate
(16:41):
, you know, 1600 calories ofwhat I needed today.
That's amazing.
Plus a little bit of fat.
So I ate 10 grams of fat.
That's another 100 calories,1700 calories.
Now I'm going to eat.
You know, I'm going to pick upon a piece of toast and peanut
butter, or I'm going to eat somenuts or pistachios, or I'm
going to eat something like that.
And you'd be amazed when youkeep track of this, making those
(17:02):
small little snacks that youput in there which is great,
maybe apple and peanut butteryou add two, three, four, 500
calories, depending if it's morefatty.
Towards the nuts, you're goingto add 400 calories very quickly
with two handfuls of nuts andmix nuts.
It's amazing, because fat has ahigh caloric density to it.
So then, right there, boom,you're at 2200 calories.
You're at that sustainablelevel per day.
(17:23):
If you grab an ice cream bar,those things can be 400, 500
calories.
Right, because they're mainlyfat, fat and sugar, not the best
source to have.
That's why dessert all aroundthe world is served to you right
after your main course.
That's pretty much a standardthing.
Because of digestion, peoplefind out over over centuries
that the best digestive ways toeat this type of stuff whether
(17:45):
it's ice cream or big loads ofyou know sweet fruit like
pineapple or mango, whatever itis is right after a full belly
of protein, because it makes theinsulin not spike as high.
So a great ways to eat as well.
But we're talking aboutnutrition and making it
affordable.
That's the way to do it.
There is no late night snackingbecause once your body starts to
(18:05):
rest and digest for the day, asyou shut things down and your
mind shuts down from work andthe kids start going to sleep
and the house becomes quieterand your space becomes quieter,
your sympathetic drive turnsinto a parasympathetic and at
that time your resting digestisn't.
You know you're moving intothis resting and healing phase
Once you start to throw in andwe'll guess what we snack on.
(18:26):
Who's grabbing cauliflower atnight and snacking on that at
night?
At night, no one.
What are you grabbing Salty,crunchy, sweet stuff.
That's typically what we do andthat's perpetual.
The perpetual American problemis the late night snacking on
snacks.
There's the only place in theworld that has snacks.
(18:46):
Nowhere in the world do theyeven have that term snacks.
All my Spanish people, is therea word for snacks?
I don't even think you have aLatin word for snacks.
It's an English thing.
So there is no snacks sectionin anywhere else.
So get a freaking passport andTake a summer and go somewhere,
(19:09):
people, but anyways, that's.
That's the whole thing aboutfood.
We Expenses are out of control.
That's where this podcast camefrom.
I'm listening when I take careof a lot of patients and I hear
it.
I mean we got to pick andchoose what we choose.
But our village, in ourcommunity, always chooses health
, so they're always asking thesetypes of questions you know,
how do I make it affordable?
(19:30):
It's like kind of limit, limitdown all these extra things
you're taking the Glucosamine,the collagen's, the this stuff
can all add up.
You have to.
You have to weigh them and say,okay, it's college and
something I need to take everyday.
Can I cut back on this?
Can I make the one month supplylast two months?
There we go.
I cut my collagen expenses inhalf.
Right, can I do it every otherday, because you got to look at
(19:50):
what collagen is doing for you.
Are you doing this to restoregut health because you had
diverticulitis, or you SIBO orsmall intestinal Overgrowth,
bacteria overgrowth, whatever itis it's happening, or if you're
trying to cure it?
That I would say, do it.
But if you're doing it becauseyou want your hair and your skin
to look nice, then maybe youshould cut back to every other
day.
(20:11):
You know I'm saying it's about.
You know what's what's moreimportant?
So all those things areimportant.
It's just we have to prioritizethem.
What's number one in yourhealth?
What's number two in yourhealth?
What's number three in yourhealth was number four.
And then we and then you movedown the list and when you do
this correctly, you'll seeappearance stuff ends up going
down the list a little bit andVitality stuff ends up going to
(20:31):
the top.
It's a great exercise to do.
I hope that helps start withthose things.
If you have any othersupplementation questions,
please ask, or we'd love toanswer any of those questions
you have.
We are evidence-based, so wealways use blood work, I mean
whenever we want to helpsomebody truly get to the root
cause of issues, you need tolook at the right testing that
your primary care physiciansdon't even look at.
I mean, they don't even takethe time to run those tests
(20:54):
because they're looking forpathology.
So for someone to be vitamin Bdeficient Pathologically is very
rare.
They don't run the tests.
Or vitamin C or zinc orselenium or any trace minerals.
To be low are Rare for peopleand if they are, the outcome of
pathology is notlife-threatening.
So in the medical field theydon't run those tests.
(21:14):
I can't blame them.
It would cost a fortune to runfull panels on everyone every
single time.
So you have to advocate for thisstuff and try and get it or
find the right providers whowill, and sometimes the extra
Stuff is just out of pocket.
You got to do it, so that'sjust the way it is.
It's the way the system is.
Why don't they pay for it?
Because health is yourresponsibility, not the
governments Other.
(21:35):
The government has completelyshown you what they care about
your health giving healthpermits or sorry, food permits
to drive-throughs All around thecountry.
Drive-throughs, frying machines, trans fat oils are still legal
in the United States.
You can see what yourgovernment actually truly cares
(21:55):
about you.
So don't put your health intheir hands.
You have to take your healthinto your own hands.
Have a great week, take care.
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