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June 15, 2025 40 mins
Tonight, on Your Health First with Dr. Galati, he talks about his dad on this Father's Day. He also has Dan Ostrander join the show to explain the role fathers have in health and wellness. The article of the week for Dr. Galati in The New York Times is about the five keys to a healthy diet, so he spends some time discussing that.
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Episode Transcript

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Speaker 1 (00:01):
Initialize sequencing coming to you live from Houston, Texas, home
to the world's largest medical.

Speaker 2 (00:08):
Center, and the approach brays everything looking.

Speaker 1 (00:19):
This is your Health First, the most beneficial health program
on radio with doctor Joe Bellotti. During the next hour,
you'll learn about health, wellness and the provention of disease.
Now here's your host, doctor Joe Bellotti.

Speaker 3 (00:50):
Well a good Sunday evening to everybody, Doctor Joe Galotti.
Every Sunday between seven and eight pm, we're here bringing
you all the best in health and wellness. And our mission,
which is pretty clear cut, I'd like to think it's
pretty simple, is to make you better consumers of healthcare.
We say this and we mean it because every single

(01:12):
day that I'm seeing patients in clinic or in the hospital,
there is always some deficiency in what people understand. They
do not have a clear sense of what a particular
pain or complaint means, and so these rather basic and

(01:35):
early signs and symptoms go ignored until weeks, months, years
later they turn into a colossal problem. So being a
better consumer, raising your health i QS, we'd like to say,
really is important. So to follow along our website Doctor
Joegalotti dot com d R J O E G A

(01:58):
L A T. I is is our website and you
can sign up for our newsletter. All of our social
media is there. You could send me a message, YouTube, Instagram,
Facebook is all there, but you have to go to
doctor Joeglotti dot com and don't forget. You can pick

(02:19):
up a copy of my book Eating Yourself Sick and
is now coming out in paperback form, and pick up
a paperback version for family and friends and of course yourself.
So today is Father's Day and coming up in a

(02:39):
few minutes, Dan Ostrander, who is a dear friend of mine,
and as I like to describe Dan, he is a
wise gentleman. He has insight. He has a very clear
perspective on on family and health and life and being

(03:05):
a parent, communicating with one another, be it family or
neighbors or friends. And I'm gonna have Dan drop in
and talk about the role of fathers in health and wellness.
I believe that all of us need to empower dads.

(03:28):
And a lot of people have talked about written about
that the American father is under attack. They are looked
at and ridiculed on TV shows and in movies and
in the press. But that is not a good look.
We have to really continue to support dads and make

(03:53):
sure that they are playing the vital role that they
need to play in their family, the role of uh,
you know, really communicating with their children, with their spouses,
significant others, and other family members. It is really vital.
So Dan will be coming up and always interesting to

(04:13):
have him on the program. But you know, certainly even
in our dads that are no longer here, my father,
I was exquisitely lucky to.

Speaker 2 (04:26):
Have a.

Speaker 3 (04:28):
Father that was there for me, there for my two sisters,
there for my mom. He was a member of the
community at large, our church, and if you know, to
this day as a parent, as a husband, I'm not

(04:50):
quite sure I have been able to live up to
all of the things that he was able to do.
He was just an amazing man, and he taught me
so much, not only about being a good son, but
teaching me to be a good husband and father, but

(05:12):
simply how to manage myself, how to communicate, how to
be good to other people. My father was he was
in sales. Many of you have heard me talk about
my dad in the past, and he's actually been on
the radio a number of times, and because of the
digital age we live in, he relives on replays of

(05:35):
the radio program, but you could actually go to our
podcast and there is a lengthy interview with my dad,
which is always lovely to hear. But my father made
sure that we were able to communicate. We were able
to be friendly, we could still be firm, we could

(05:57):
be stern, but we were able to be good children,
good young adults, good adults, good leaders in our field,
and we desperately, desperately need more strong father figures. It

(06:19):
is I cannot really place the amount of importance that
we have to And so for all of the dads
tuning in tonight, reevaluate your role, the impact that you
have on your children, the impact that you have on
your spouses. It really is important, and I would look

(06:40):
at it to say, one of the reasons there is
so much chronic disease is that nobody is communicating with
each other. You may have a child, you may have
a spouse, you may have a relative that really is
not taking care of themselves, and nobody is stepping up
and intervening. So we have children that have families and

(07:05):
the parents have absolutely no idea what they're doing. They're
not communicating, they're not realizing that they're smoking, they're not
realizing that they're drinking, they're not realizing that they're eating
fast food twenty four hours a day. We need our
dads and our moms as well. It sort of falls
under this tough love situation. But we need to lead

(07:27):
by example. Now, for you to lead by example with
your kids as a father, you cannot basically say do
as I say, not as I do. If you're going
to want your children to take care of themselves, you
have to show the example that you are taking care
of yourself. You are going to the doctor, you are

(07:48):
following directions, You are learning how to eat and cook
and exercise and get to bet on a decent time
of the night. You are not in coesting excessive amounts
of alcohol, and that you're not gaining weight. Because if
you're doing all of these things wrong in a sense

(08:09):
according to my standards, how are your children going to
get these healthy habits to follow. It all starts with
the parents, and today, on Father's Day, we need to
talk about the important role. So with that said, Dan
Ostrander is going to be coming on in just a

(08:30):
few minutes. He is on hold. I'm doctor Joglotti. This
is your health first, and we really mean it. We
want to put your health first. So don't forget doctor
Joglotti dot com. It's our website. We'll worry back every
single Sunday evening. You should be tuned into your health first.

(08:55):
Our goal is to raise your health IQ, one listener
at a time. I am and as I've said a
million times over the years, if you are all better consumers,
you have a good sense of how your body works,
you will be healthier. You'll be out of the doctor's office,
be out of the er and really just see your

(09:17):
doctor for an annual or twice a year check up.
But that is our belief and our website is doctor
Joe Galotti dot com. So on this Father's Day night,
we never rest. I have a a dear friend, Dan Ostrander.
He's been on before, and Dan, I would look at

(09:40):
you as one of those great voices of reason, and
that's why I love to have you on the program.

Speaker 2 (09:49):
Well, I appreciate it, doctor Colotti.

Speaker 3 (09:51):
Well, now tell us tell everybody a little bit about
your your fatherhood and your kid kids and your family.
Give us a quick thirty thousand foot views, so everybody
sort of has a sense of who you are.

Speaker 2 (10:07):
I appreciate it. I have two beautiful daughters in Dallas,
one thirty five, one thirty three. I have three beautiful grandkids.
The youngest is he's about eight months now, and they're
all doing incredibly well. They have mom's jeans, so we're

(10:27):
in great shape.

Speaker 3 (10:28):
Well that's that's good. You know, just you mentioned the grandkids,
and lots for us to talk about here about Father's Day,
the role of father's and the role of dads in
the wellness of the family. But you know, it's very
interesting when I come across patients that are facing some
sort of a medical crisis and they are potentially looking

(10:54):
at a shortened life, or they may they may die
from their liver disease or some other problem. They will
look at me to say, doctor Galatti, my goal here
if I could live another one year, three year, five year,
ten years to see my grandkids graduate high school, or

(11:19):
I have a granddaughter that I want to see her
get married. It is amazing that. And I joke around
in a very very caring way with the families I
take care of. I say, look, especially if the kids
are in the room, the parents of the grandchildren. I say, look,
your dad, your mom doesn't care about you. They're more
worried about the grandchildren. So I do not have any

(11:42):
grandchildren yet, but the bond it is enough to want
to have you live. What do you think of that?

Speaker 2 (11:50):
You know, that's such a great question. I guess something
that is kind of you know, propelled me into a
real strong, healthy position is the fact that both of
my parents never made it to age seventy. Oh my yes.
Actually my dad passed away at sixty nine and my

(12:11):
mom passed away at age sixty seven unexpectedly. And then
as my kids got a little older and started having grandkids,
I said to myself, I have to make it past
age seventy. I mean, that's a goal. There's no doubt.
I've got to make it past age seventy. And with
a six year old, a three year old, and a

(12:32):
eight minth old, I'm in my mid sixties. I got
a ways to go. But that is something that I
think about on a daily and a weekly basis. What
can I do personally to make sure both my wife
and I that we're going to be around past age
seventy and then some to be there for our grandkids.

Speaker 3 (12:56):
You know, I think that's very important. And really this
begs a bigger question to say, what is it really that?
And this sounds like either it's a very esoteric question
or too philosophical, But really I do think it has
real world implication. What motivates you to want to live?

(13:18):
What motivates you to want to stay healthy? Now Here
we're talking stay healthy for our grandkids, but I'm sure
equally you want to be there for your two girls,
You want to be there for your wife, you want
to be there for You're in a circle of friends
that you so care about and people that care about you.

(13:39):
So I think we all have to look when we
look at our own health and wellness what motivates us.
So besides grandkids, what else do you think motivates people
to stay well well?

Speaker 2 (13:52):
I think there's a number of things. Not too long ago,
which I had shared with you, I was diagnosed as
a diabetic patient, which was really quite shocking to me,
given the fact as an ex college athlete, I've been
fairly active on a weekly basis. But when I went in,

(14:12):
all my cardiovascular parameters were relatively normal, except for the
fact that my pasting glucose was was somewhat elevated in
the morning, and when I got that diagnosis, it just
made me think. Look, I asked the doctor, what can
I do personally? We will give me a couple things

(14:34):
I can do when I walk out of this office
that I can do to change the course or direction
of what you've just made a diagnosis off. And I
think that was a kind of a wake up moment
for me, given the fact that I've been doing some things,
but in retrospect, I really needed to intensify and pick

(14:55):
it up a little right.

Speaker 3 (14:57):
And you know, for you and for all transparency, I
see you an awful lot at the at the gym
and your beast on on on the elliptical. I've never
seen anybody go on the elliptical like that. But you
were confronted with a medical issue and you took ownership

(15:18):
of it, and you are essentially doing everything you can
to reverse this or stop it. And in a sense,
what is what is the light in your head that
went off that maybe the guy next door it doesn't
What's what's the what's the gene trait that allows that?

Speaker 2 (15:42):
Well, I don't know if it's a gene trait I
kind of sat.

Speaker 3 (15:45):
Down the personality maybe more personality, Well, yeah.

Speaker 2 (15:48):
I think, I think I kind of you know, sometimes
you think about these things when you go into the
doctor's office and he says, hey, here's your diagnosis. I
think when you leave the doctors, you know, the next
few days you really start to reflect. All right, Right
he said this. I took some notes and I go, Okay,

(16:09):
what do I need to do personally to kind of
change his course?

Speaker 3 (16:14):
Right?

Speaker 2 (16:14):
And that's kind of how I looked at it. I
was saying to myself, I need to be coachable, I
need to listen to the doctor of what he says,
and then I need to buy into what he thinks
I need to do to kind of change his course.

Speaker 3 (16:29):
Right. So you're you know, you go all in. And
we have certainly a lot of patients that we have
not not to have everybody listening tonight think that we
have some cookie cutter menu or script that we give patients.
But for the most part, it's a similar message that

(16:50):
we tell our patients with regard to their livid disease
or their cirrhosis. And the issue is we'll see somebody
back four to six weeks later and they bought into
this full force, and they have lost weight, their blood
sugar is better, their liver numbers are better. But yet

(17:12):
the same script to somebody else, the same conversation, and
we could be three four years later and they still
have not made one positive step in that health journey.
So that's that's what's fascinating. We look at it with
our staff and we're like, why did this lady do

(17:33):
exactly as we had asked? And then somebody else just
really didn't seem to care.

Speaker 2 (17:39):
What do you think then, Now, that's a great question.
I've often thought about that, and the only thing I
can think of, doctor Glotti, is I think you get
to a certain point in life where you just say,
it's really not about me, right, It's about me being
around healthy for my grandkids and my wife and my friends.

(18:06):
And the only way to do that, I really believe,
is make that commitment to yourself and say I'm gonna
do it for me. I'm not going to do it
for my wife. I'm not gonna do it for my grandkids.
But I know if I do it for myself, I
will be there for my grandkids and for my wife,

(18:26):
and for my friends in my community and I think
that's the only way you can really do it. No,
I would you just have to say, I've got to
do it for me. I'm the patient, I'm the CEO,
I'm in charge. Nobody else is in charge.

Speaker 3 (18:44):
It has to be me exactly all right. On that note,
let's take a quick break. Come doctor Joe Glotti, this
is your health first. Don't forget doctor Joeglotti dot com.
We're talking with dan Ostrander on this Father's Day evening.
Stay tuned, we will be right back. Welcome back everybody,
Doctor Joe Glotti. Thanks for tuning in on this Father's

(19:04):
Day evening. It's great to have you with us. Don't
forget doctor Joegalotti dot com is our website. Sign up
for our newsletter. All of our social media is available
on the newsletter. You could also pick up a copy
of my book Eating Yourself Sick. And on the program tonight,
we are continuing with doctor not doctor, just playing o

(19:28):
dan Ostrander. He could be a doctor talking about the
role father's play in the health and wellness of their
family and the health of men in general. It's such
a important topic. Now switching gears to Father's Day and

(19:50):
it's of course, every day is Mother's day, every day
is Father's Day, et cetera. But for tonight and today
and fathers are on our mind. I have always wanted
to promote the idea that for the men that are listening,
the men's in the men in our lives, the men

(20:13):
in our communities, the dads, that they need to step
up and become, as you said, the CEO of their
health plan for their family by not only taking care
of themselves, making sure that they're taking care of themselves.

(20:37):
Are they eating properly, They're not consuming too much alcohol,
they're sleeping, they're keeping their weight down, good lifestyle habits
for themselves, but for their significant others, their children, their grandchildren.
And some people would say, look, you know, the American

(20:57):
male is under attack, and now here I am saying,
there's one more piece of their job description. They have
to be the health and wellness champion for their family.
But I do believe that if you have parents, and
now we're talking about dads now, and it is a
mother and father type of family situation where you have

(21:20):
the dad checking in with their kids, the dad checking
in with their with their wife or girlfriend or whatever
it may be. In that family, and they are encouraging
good nutrition, encouraging exercise, encouraging getting your checkups. I do
think that we would be healthier if we had that leadership.

(21:43):
So with that, Dan, what do you think I'd say?

Speaker 2 (21:46):
First of all, I think our wives are incredibly great,
compliant patients right with their doctor. I would say, males
as a general, and I'm only speaking for my self,
at times we're absolutely horrible.

Speaker 3 (22:04):
Yes, yeah, you know what I mean, right, don't.

Speaker 2 (22:06):
We just don't comply for whatever reason. I don't know
if it's our pride, I don't know what it is,
but we just don't do exactly what the doctor asked
us to do right until we get to that situation
when when the hood goes up and he goes we
got a problem, right, and this could happen if you
don't take care of it. That's kind of when we

(22:29):
decide to respond to what the doctor.

Speaker 3 (22:32):
Asked us to do right right. And I would say,
while I don't have an exact percent, I would say,
by far more women come with their husbands to see
me and they're there. They're there. They are are there
not just as the driver or the companion to help

(22:52):
with directions. They are there because they are insisting that
their husband get their liver checked. The reverse of that
is much less. It is usually the guy is the
driver and the woman is concerned about her liver, and

(23:13):
he's there just sort of as moral support, not really
the active driver. But I would you know what you
said is correct, and that's where this uh doctor mom
sort of saying came from. But how do you think
we can turn this around? And do you think a
little bit of a rhetorical question here for you, Dan,

(23:35):
do you think if men took a more active role,
not only in their own health but of their family's health,
we could move the needle and make things better.

Speaker 2 (23:48):
I think that's an awesome question. How the way I
respond to that would be personally given the fact that
I am a pre diabetic now, both my wife and
I have made a commitment to eat more clean, to
avoid what we should avoid, and eat what we should eat.

(24:11):
And about two weeks ago, I got a call from
my youngest daughter who said to me on the phone,
I'm not going to quote word for a word, but
it'll be real close. She said, Dad, I'm so proud
of you and mom eating clean and trying to be
incredibly healthy for me, for my husband, and for my

(24:32):
newly born young son, and that personally kind of hit me, Like,
our kids pay attention to our behavior, and I think
behavior is probably the greatest gift that we can give
other people without words. Our behavior as we display it

(24:55):
in front of others, that really writes the paragraphs of
who we are and where we're going with respect to
our health exactly. And it was awesome to me to
hear from my daughter and I put her on speakerphones
so my wife could hear. It's like, Okay, you guys
are really trying and trying to do the best you can,
and we notice it. We see you, and we hear you.

(25:19):
And so I think the behavior component of it for
men on Father's Day is something don't forget about. Just
know people are watching you, and if you're making these changes,
you're going to inspire your own kids and the others
around you and your family.

Speaker 3 (25:36):
Yeah, exactly. Now, with that said, and there's always a
lot of talk about men's health, and there is a
men's Health Month and Men's Health Week and prostate cancer
awareness and men's health in general, and more men are

(25:56):
going to be affected by hypertension and obesity and the
the scourge of you know, diabetes. But from your standpoint,
somebody that is in the trenches doing a heck of
a good job as a model. I mean, I would say, Dan,

(26:18):
and not because I know you, and not because I'm
trying to, you know, boast on you here. You really
are a model citizen when it comes to the exercise component.
And really when we talk on the parking lot, you're
telling me with enthusiasm your blood results and what this
doctor is saying, and I'm going to this specialist. You're

(26:39):
really all in head first, which is really we need
more people to be like that. But for the dads
or just men in general that are listening tonight, what
would you say are a few actionable steps so that
number one, they can take better care of themselves. And

(27:01):
number two maybe the tougher thing, how do they lead
by example for their family.

Speaker 2 (27:08):
This will be somewhat kind of intuitive, but I would
say one thing is when you deny yourself of something
that you really like and you don't participate in it,
that's powerful. And what I mean by that is when
you do it once, you kind of go all right,

(27:30):
I can do it again. And so in the same
way for the guys that are maybe hearing this tonight
on Father's Day, I would say, you know, challenge yourself
personally to deny yourself. And so if you have a
habit that's not really healthy, just deny yourself of it
and see what your response is and then you realize

(27:53):
so you actually can do it. And so you kind
of have to get your mind around the fact of
denying yourself of whatever that is, and then once you
get past that, you'll go, well, I can continue to
do that. And so if it's just a matter of, hey,
today I'm going to go out and I carry my
phone with me when I walk, and I monitor my steps, okay,

(28:16):
and so on a daily basis, and so I kind
of feel, you know, trying to get an idea where
I'm at. I mean, my goal is personally each day
is ten thousand steps. But if you're listening to this
and you've never walked before, I mean, just go out
and walk for twenty minutes and see what your steps
are and let that be a starting point. Get your

(28:38):
foot in the game and kind of see where you
are and evaluate. And the one thing that I have
learned doctor Glotti is that when you do properly get
enough steps and get enough exercise in the day, I
promise you sleep significantly better at night and you just
feel better.

Speaker 3 (29:00):
Yeah, without a doubt. And we tell our patients all
the time, just you know, you don't need an expensive
gym membership, You don't need to buy expensive pieces of equipment.
Just buy a good pair of shoes and start walking.
Like you said, get literally get your foot into the game.

Speaker 2 (29:19):
Yeah. I couldn't agree more. That's it. Just move your feet.
So they told me a long time ago, Hey Dan,
how do I need to do this? And they would
say to me, I don't really know, But what I
do know is just move your feet right now. So
just get a moving and then you will figure it out.
And your iPhone has that little app on it, which

(29:41):
is really great, the one that has a heart on it,
at least in mind. Yeah, and it just monitors my steps. Yeah,
and in the day's simon tells me how many miles
I've walked. And it's not crazy. You're not running when
you're in your mid sixties. You can't run anymore like
you used to, however, but you're moving your body and
you're moving your feet right and you're moving your steps,
and it kind of gives you a goal, so you say, Okay,

(30:03):
today I want to try to get X amount of
steps or this week, and it monitors it for you.
And then more importantly, doctor Glady, I think, is how
do you feel once you do that over a day,
two days, or a week's time, and the way you
feel will probably move your behavior to say, hey, I

(30:26):
got to continue to do this because I feel really
good and I've really struggled with sleeping and I'm sleeping
significantly better now than I did before.

Speaker 3 (30:37):
Yeah, you know exactly, and I'm sure you talk with
friends and colleagues. There are so many people that just
don't feel well. They don't sleep well, they wake up tired,
they have no energy, they are poofed out with everything.
And I do think it's tied to lack of exercise,

(30:57):
lack of movement, the food, the process food that they're eating.
And you just have to make these small steps to
make meaningful change. Last thing, Dan, and this sort of
gets back to the father's day and father's responsibility. When
your daughters were younger or here they are as adults

(31:24):
and parents, do you feel a certain obligation to comment
and encourage them on certain health issues or just talk
about health. You spent your I believe most of your
career in the medical pharmaceutical field. You're a knowledgeable guy.

(31:50):
If you come across an article or a study on
condition X, do you send it up to your kids
and say, hey, FYI, this might be interesting something you
can look into.

Speaker 2 (32:03):
Yeah. Actually, it kind of works both ways. Now, since
we've really tried to eat clean and try to work
both my wife and I have a couple of health issues.
We've kind of you know, tried to work on those,
and then my daughters will in turn send things that
they see out there back to us, right, and so
there's an open communication on it, which which I think

(32:24):
is great. So it kind of reminds them that, hey,
we're trying to make some changes on our side, and
if you see something on your side that would be helpful,
police forward it on or vice versa. And you know, Joe,
I have to tell you, I shared this with you
a while back, but I just really believe, you know,

(32:46):
for the men that are out there listening tonight and
maybe their their spouse is listening to their girlfriend or
what have you. But I think the cool part is
both my wife and I have committed to ourselves personally
and committed to our kids and to our grandkids. We
are not going to let the old man or the

(33:08):
old lady into our lives.

Speaker 3 (33:10):
That's right.

Speaker 2 (33:11):
And what I mean by that is we're going to
move and we're going to move our feet, and we're
not going to be seditary. We're not going to sit
on the couch. We're going to be active where when
you have conversations with other people are gonna go, oh,
my goodness, you're really that old, right, And yeah, I'm
really that old. But my behavior and my wife's behavior

(33:33):
reflects people that are significantly younger. And that's our commitment
to our kids and to our grandkids. So we can
be around for them and enjoy and participate in the
things that they want to do. From an activity standpoint,
and personally, it's much better for us and our health
component as well.

Speaker 3 (33:51):
Oh.

Speaker 2 (33:52):
Ultimately, that's what it's all about.

Speaker 3 (33:53):
It is, and that is so encouraging. And you know,
look the people that are listening tonight or they listen
to it on a replay, if we could just touch
one person, one family at a time, I would say
you and I would look at this and say success.
We did our job tonight.

Speaker 2 (34:13):
Absolutely, and I would encourage all the men out there
on Father's Day enjoy the US Open. I love golf. Yeah,
it's just a beautiful Sunday afternoon. Enjoy that, and either
before the US Open starts or afterwards, get out, put
your phone in your pocket and start moving your feet

(34:33):
and get some steps in before the evening and the
sun goes down.

Speaker 3 (34:37):
All right, Dan Ostranda, always fantastic to have you on
the program. Your wisdom is second to none. And let
me wish you a happy Father's Day.

Speaker 2 (34:47):
Dan, back at you, Joe, thank you so much. All right, meon,
I appreciate it, and have a bluck eving.

Speaker 3 (34:53):
All right, we'll talk to you soon. That's final segment
of this week's Your Health first. On Father's they hope
you were all having a blessed Father's Day with your family,
your children, and of course keeping in mind all of
the dads that have passed. Certainly, my dad passed a

(35:15):
few years ago, and he lived at ninety seven years
old because he followed the Mediterranean diet, no surprise there.
And he was such a wonderful man and such a
big impact on me and my two sisters and grandchildren
that he has remembered every day. Hopefully, hopefully all of

(35:36):
you can continue to make massive strides to gain not
so much importance to say my family loves me and
I've done so much for them. It is really respect.
Have you gained the respect of your children by being
a leader and having them follow by example? That really

(35:57):
is the key thing. And don't forget our webs doctor
Joegalotti dot com. We're all information related to our medical practice,
which is Liver Specialists of Texas's posted and all of
our social media. You can communicate back with me if
you have any topics or things that you want to
run by me. Certainly we are available to help you

(36:20):
with second opinions, even outside of something liver related. If
you need a name of a consultant really anywhere in
the country, we can help get you connected with them.
And again thanks to Dan Ostrander for such great interview
see such a marvelous friend of mine. All right in

(36:41):
the final few minutes here, there was a sort of
a nice article that was in the New York Times
earlier this week, and it's titled the Five Keys to
a Healthy Diet and if you could master this, forget
about the complicated diets and the juicing and all of

(37:03):
the crazy things that you see on social media. But
if you keep this, if you keep it honest to
these five topics, guaranteed, I give you a guarantee, you
will feel better. So the five things. Number one, prioritize
whole foods. You want to surround yourself with whole foods. Now,

(37:27):
what this means is number one, none of these foods
are going to be processed or ultra processed. They are
going to be fruits, vegetables, nuts, seeds, and whole grains
that are just packed with important nutrients, including fiber. All

(37:48):
of these whole foods are going to supply you with
the fiber that you need. And the research is beyond
reproach with the reduction in heart disease, type two diabetes,
fatty liver disease, and certain cancers. The fresh fruits and vegetables,
especially the green leafy vegetables and the berries are very

(38:13):
very beneficial compounds for all of us to eat. Number two,
eat more healthy fats. Very simply put, we're talking about nuts, avocado, fish,
and olive oil. Okay, it improves your cholesterol reduces the
risk of heart attack and very very important in your

(38:33):
overall metabolism. Number three, watch out for added sugar. If
there's anything that's going to kill you, it is the
food it's going to be processed or ultra process that
has added sugar. You need to read labels and look
not only the amount of naturally occurring sugar, because certain
foods will have sugar that is part of the world

(38:53):
we live in, but it's the added sugar. It should
make up less than ten percent of your daily calories
and no more than fifty grams per day, though I
would say it should be no more than twenty five
grams of added sugar and as close to zero as possible.
But it is added sugar that is the killer, especially

(39:16):
for your liver. Number four, you want to try to
cook more at home. This is what I thoroughly believe in.
If there was one thing that you said, hey, what
is doctor Galottio all about, it is eating at home.
When you eat at home, when you cook it home,
you're going to have better ingredients and you're going to

(39:37):
eat and prepare meals that are lower in calories. Period.
The last thing is they talk about finding joy and
flavor in healthy eating. A lot of people, a lot
of my patients say, well, if I try to eat healthy,
it doesn't taste good. You need to learn how to
master adding spices and herbs and really really jazzing up

(40:02):
your food with garlic and onions and all of these
fantastic things that are available out there. So those are
the five things. I'm going to post this article on
our Facebook page for you to take a look at. Anyway,
Happy Father's Day to everybody, Thanks again to Dan Ostrander.
I'm doctor Joe Glotti. Don't forget doctor Joeglotti dot com

(40:25):
and we'll be back next Sunday evening.

Speaker 1 (40:28):
You've been listening to Your Health First with doctor Joe Glotti.
For more information on this program or the content of
this program, go to your Health First dot com.
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