December 29, 2024 • 38 mins
Dr. Galati is back in studio to wrap up the 2024 year. He starts the show talking about ultra processed foods and the NOVA groups. Dr. Galati also brings on professional golfer Jim Murphy to explain the cold plunge and the health benefits that come with it. He ends the show talking about the GLP-1 drugs. Happy New Year!
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Episode Transcript
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Speaker 1 (00:01):
Initialize sequence.
Speaker 2 (00:04):
Coming to you live from Houston, Texas, home to the
world's largest medical.
Speaker 3 (00:08):
Salary in the bunch of Bays on the Daymond Island
right COTYLF.
Speaker 2 (00:19):
This is your Health First, the most beneficial health program
on radio with doctor Joe Galotti. During the next hour
you'll learn about health, wellness and the prevention of disease.
Now here's your host, doctor Joe Bellotti.
Speaker 1 (00:42):
Well, a good Sunday evening to everybody, Doctor Joe Galotti.
Final program of twenty twenty four. New Year's is just
right around the corner, and I hope that everybody had
a good Christmas with their family and live ones and
those that they care about. I certainly did. Family was
(01:05):
in town. We did not travel like we normally have
over the years, and I would say it was a
little bit on the low key side, but still great
to be with family and friends and really keep the
spirit of Christmas in focus, not to get too commercialized,
and focus on family. That is the key thing. Now
(01:30):
for tonight action packed show. We're going to be starting
off talking about ultra processed foods and I'll tell the
backstory on that in just a minute. Then we're going
to get into there's some interesting surveys on the use
of GLP one agonist drugs o zempic. Everybody knows ozempic
(01:56):
and interesting twist on a study talking about that and
how various generations or various age categories look at using
those medications for a weight loss. We'll talk about that.
Then we're going to get into cold plunging ice bats.
There's a good friend of mine, he's been on the
(02:18):
program before. He's a professional golfer. Jim Murphy is going
to be coming on. He is, let's just say, a
ice plunge enthusiast. So I figured who better than Jim
to come on and tell us his own personal experience.
But we will be talking about that, and don't forget
to follow along with us our website doctor Joegalotti dot com,
(02:40):
Doctor Joegalotti dot com. And when you get there, Sona
for our newsletter, all of our social media is there.
You could send me an email Sona for our newsletter,
get a copy of my book. Our podcasts are all there,
and so lots of information to stay part of part
of the team here, your Health First team. All right,
(03:02):
I do want to give a quick shout out to
a dear friend Carlos. I was supposed to have dinner
with him tonight in a way, but couldn't make it
this year, and wanted to say hello and wishing him
a great new year. Good old Carlos. I know he's listening,
(03:25):
so we will say hello to him, all right. So
earlier this morning, my son was in town, Joe Junior,
and we were you know, it's sort of tough at
times being in our house because I will always try
to look out for everybody, be it family members, children, relatives, friends, neighbors, coworkers,
(03:51):
staff on what they're eating. And so for breakfast, he
put together plain yogurt, no flavoring, unadulterated, and some blueberries,
and he took a bite or spoonful and put on
(04:12):
a sort of a sour reaction to it. And we
had asked them, well, what's wrong, and he says, well,
I usually don't eat plain yogurt. I usually eat and
he rattled off a particular brand, and I said, well,
you know, that is an ultra processed food and we
(04:33):
should all probably be staying away from it. But the
counter to that is it is advertised as healthy, it
is advertised as low fat, it is advertised as low sugar,
it's advertised as having protein, and we had a lively
discussion to say no. But these are ultra processed foods,
(04:53):
and the research is pretty substantial on ultra processed food
and yogurt is just one of the flavored yogurts. So
what do we know about ultra processed foods. Well, what
we're basically doing is sacrificing nutrition for convenience. These are
foods that are readily available. On the downside of all that,
(05:18):
the research is showing that diets high and ultra processed
foods are linked to more than thirty different health conditions
and that exposure to these ultraprocessed foods was associated with
a higher risk of dyeing from any cost. So these
are not foods that you want to eat. It puts
(05:38):
you at risk for cardiovascular disease, mental health disorders type
two diabetes, fatty liver, which I'm very familiar with. And
so all of these processed foods and one quote that
I found ultra processed foods are industrial creations made with
little if any whole food that offer contain large amounts
(06:01):
of added sugar and salt. These are Frankenstein foods. That's
what I like to call them. And the ultra processed
foods are altered from their natural form, and when you
look at them, you could barely tell what's in it
because it's been so adulterated. And one example, this one
(06:22):
article has compare a carton of eggs that you purchase.
Everybody's done that. Compared to a frozen egg patty, It's
still an egg. It looks like an egg, it's yellow.
One is unprocessed, one is ultra processed. And I'm gonna
give just before we take the break here and I'm
gonna go into a little bit more detail on the
(06:44):
different categories of unprocessed foods. So they include these are
the foods that are that are ultra processed, fatty, sweet,
savory and salty. Packaged snacks, ice cream and frozen desserts.
Basically all soda and other carbonated soft drinks, energy and
sports drinks, canned packaged, dehydrated and other instant soups, packaged meat, fish, vegetables,
(07:11):
bread and buns, breakfast cereal. Yeah, that's a tough one.
Breakfast bars, margarine, and infant formula. So keep this all
in mind during the commercial. Maybe look in your cabinets
and say how many unprocessed foods do I have? All Right,
(07:36):
we're gonna take a break. This song is going out
to my daughter Elizabeth. Stay tuned, we'll be right back.
Welcome back, everybody, doctor Joe Galatti. Every Sunday between seven
and eight pm, we are here and our single minded
goal is to raise your health IQ. We've been saying
(07:58):
that for twenty two years. Raising your health IQ making
you better consumers of healthcare. And don't forget doctor Joegalotti
dot com is our website. Make sure you go there tonight.
Check out what we are offering there. All right, so
(08:20):
let's get back to a conversation with my son Joe
earlier today. And I would say, now, he is a
smart guy, but he is really no different than so
many people that I talk to. They and really everybody,
we are affected by what we see in the store,
(08:42):
what we read in the paper, magazine online about food.
This food is better than that, but when you really
break it apart, we're all being duped by these commercially
made foods. The thing to keep in mind, and a
lot of people will say, well, why is it that
(09:02):
now this is a problem. Well, when you really carefully
study this when you look back at the early guidelines
on diet that were put forth by the government, in
the most part they were compiled and published probably the
first half of the century, probably through the fifties and sixties,
(09:24):
where most of the food that we were eating or
recommended that we eat it was combined strictly with what
and you'll i'll talk about this in a moment, culinary ingredients, flavors, sauces, pepper.
But it was real food with some things added in
(09:47):
back in the kitchen when we would eat it, and
it was not all that unhealthy. It was eating as
eaten as a meal. You made it and you ate it.
But the second half of the century, package branded ready
(10:08):
to eat and drink or heat or fast or convenient
meals became increasingly prominent into the food supply, and that's
what we were eating. And so what we were eating
twenty thirty forty years ago, or the way it was made,
is not happening here today. And that is the problem
(10:32):
we are. The balance of power is far far greater
on the likelihood that you're going to eat ultra processed foods,
and you're not leaving enough room for the unprocessed foods
where you're getting the fiber and the phytronutrients and food
in its normal state. So what I want to do.
(10:55):
There's an organization called NOVA and OVA and they came
up with the four groups of ultra processed foods or
processed foods. And you should have an idea of what
these are. And I will post this tonight when I
get home on our Facebook page that you can look
(11:15):
at it. But basically, the first group group one. These
are unprocessed or minimally processed foods. They are unprocessed or
foods that are edible parts of plants, which would include seeds, fruit, leaves, stems,
or animal fungi or water after separation from nature. Now
(11:39):
there may be on the meat fish things like that.
It's processed in the sense that unedible parts of the
animal are taken out. They do not contain salt, sugar,
oils or fat that are added in. Okay. The process
seeing of group one foods is to extend the life
(12:03):
of these unprocessed foods, give it a little bit of
a longer storage life through chilling, freezing, drying, or pasteurizing.
These would be foods that include meat, poultry, fish, seafood,
steak again, nothing added to it, plain yoga. So this
gets back to the conversation with Joe my Son. Plain
(12:26):
yogurt is in that minimally processed versus the ultra process
where you have the sugars, the fruits, and all the
flavors thrown into it. So those are the group one.
Now group two. These are what they call processed culinary ingredients.
So normally the second group are added to group one foods. Okay,
(12:54):
so group two foods. They're rarely consumed in the absence
of group one foods. These are salt, sugar, molasses, honey,
vegetable oil crushed from olives or seeds, butter not margarine butter,
and other things that are added in to again add
(13:18):
to the shelf life, such as antioxidants, vinegar, things like that.
These are the ingredients you're putting into number one. The
third group are processed foods. They're relatively simple products made
by adding water, oil, salt, and other group two substances
(13:39):
to group one food so we're adding another layer of processing.
The main point here, the main purpose of the manufacture
of process food is to increase the durability of group
one food or to modify or enhance the sensory qualities
make it taste better. So now they're really sort of
(14:02):
doctoring it up a bit. These are going to include
canned or bottled vegetables, fruits, lugomes, sugar, nuts and seeds,
cured meats, canned fish, and other additives used to preserve
their original properties or to resist microbial contamination. Now the
(14:26):
ultra process that the ones you want to run to
the hills from. Typically these have five or more, and
usually a lot more ingredients. Such ingredients often include those
used in processed foods, such as sugar, oil, fats, salt, antioxidants.
(14:46):
Ingredients only found in ultra processed products include substances now
listen to this not commonly used in culinary preparation, and
additives whose purpose is to imitate sensory qualities of group
one's foods. Again, it is to make it hyper palatable.
(15:09):
We are talking about caseine, lactose, whey gluten, hydrogenated or
interestrefied oils, hydrolyzed protein, soy protein, multodextrans inverted sugars, high
fructose corn syrup, dyes, colors, color stabilizers, flavor enhancers, non
(15:33):
sugar sweeteners, carbonation, filming, bulking, and anti bulking, antifoaming, anti caking,
glazing agents and multifiers, etc. So these are the foods
and I mentioned it earlier, carbonated drinks, cookies, cakes, cereal,
energy bars, energy drinks, breakfast cereals. So a lot of
(15:56):
you are probably sitting there saying, holy crap, what am
I going to eat? Well, you have to eat the
minimally processed food or completely unprocessed food. Fruits, vegetables in
their native state, an egg in its native state, oat
meal in its native state, not oat meal that is
(16:20):
flavored and sweet as hell. You might as well be
eating candy. So I think having this as a guideline
should steer you in the right way. Now, the people
that came out with this NOVA recommendations four recommendations in
(16:41):
one golden rule. This is what they came out with.
NOVA Group one. Make unprocessed or minimally processed foods at
the base of your diet. So this is meat, fish, poultry,
and vegetables number two. NOVA Group two use culinary ingredients
(17:02):
and small amounts for seasoning and cooking foods and to
create culinary preparations. That's salt, sugar, certain fats, oils. NOVA
Group three limit the use of processed foods, containing them
in small amounts as components of culinary preparations or as
part of meals based on natural or minimally processed foods. Again,
(17:23):
they want you to limit the number three group to
only add it into something you're making with group one
and two, and then nova group four is where we
need the drum roll. Avoid ultra processed products. Period. There's
nothing more I could really say. Because of their ingredients,
(17:45):
ultra processed products, all the package snacks, soft drinks, instant noodles,
they're nutritionally unbalanced. What happens is and this is again
the hook here. They tend to be consumed in it
in excess. They taste so damn good, they let your
(18:05):
brain light up, and they are really displacing natural or
the minimally processed foods you should be eating. That's where
these processed foods are crowding out all of the good
things you need to eat. All right, I hope my
son Joe is listening. I know he is. All right,
(18:28):
stay tuned, Mister Jim Murphy is coming up in a
few minutes. We're going to be talking about cold plunge
and I'll talk a little bit about sauna too hot
and cold. I'm doctor Joe Glotti. Stay tuned, will be
right back every Sunday. It's seven o'clock to eight pm.
We're here. This is your Hell First. I'm doctor Joe Galotti.
(18:50):
Final program of the year, and we appreciate everybody tuning
in each week and look forward to what we have
in store for twenty twenty five, which will be our
twenty third year doing this. It's pretty amazing. Got some
(19:15):
longevity here, I guess. All right, So doctor Joglotti dot
com is our website. And as I was saying earlier,
good friend and colleague Jim Murphy, director of instruction at
Sugar Creek Country Club, Golf Magazine, Top one hundred teachers,
(19:35):
and the one and only to get on a medical
radio program, Jim Murphy, welcome tonight to your Hell First.
Speaker 3 (19:44):
Hey Joe, how you doing?
Speaker 1 (19:46):
We got Jim there?
Speaker 3 (19:48):
Yep?
Speaker 1 (19:48):
Oh Jim, how are you welcome to the program?
Speaker 3 (19:52):
Happy holidays, Thanks for having me.
Speaker 1 (19:55):
Thank you. You know, over the years, I was talking
to somebody and I said, yeah, we're going to be
talking about cold plunge and he says, oh, you know,
who are you going to get on some medical expert.
I said, no professional golfer, and here you are. But
look we're equal opportunity and I go for the knowledge
base and the passion and that's what you got. So again,
(20:17):
I was talking with Joe my Son earlier this morning
and we were, you know, talking about things that he
thought would be interesting, and you know, one of them
was cold plunge and there was a lot being written
about red light, the the what's that infrared? I guess, right,
But anyway, I said, well, cold plunge. Yeah, I've I've
(20:37):
read a lot about this and the sauna and I said,
you know, mister Murphy talked to him. So I said,
let's get Jim on. So Jim, tell everybody just back
up how you got involved in doing cold plunge and
the thought on the health and wellness benefit.
Speaker 3 (20:57):
Yeah. Well, so you know, I love to work out,
and you know, obviously golf is my profession, so I'm
very active and I'm always looking for ways to improve,
get better, get healthier, and you know, because that helped me,
but it also helps my students because I can make
(21:19):
recommendations for them. So I kind of heard a lot
about this cold plunging and you know, when you look back.
It's been around for you know, I mean the ages
they were doing it way back in the day. And
the more I looked into it and the health benefits,
I said, you know, And it was actually one year ago.
(21:39):
I actually started January first last year when it was
actually cold and I didn't have a cold plunge, but
my pool, my pool temperature was forty forty eight degrees
or something. So I just January first, I woke up,
I said, I'm going to try this. So I walked down,
(22:00):
walked outside, and walked right into my pool and I
sat in my pool. Yeah, and you know when when
you first go in, you think you're gonna die, right
and then and then about forty seconds later you find
out you're not going to die, and you figure out
how to cope with it. And then about five minutes
(22:22):
later I got out. And the feeling when you get
out is just unbelievable.
Speaker 1 (22:27):
I mean, in what in what way explain what you
mean by that?
Speaker 3 (22:31):
Well, you just you get this and you've probably heard this,
read this, You get this dopamine hit that just I mean,
you just feel incredible. It just it flushes through your
whole body. And I mean you can't be in a
bad mood. I mean, you're just you know, it's like
it's like if you feel depressed getting cold water, you
(22:52):
won't anymore because you know, and again I I it's
the worst six minutes of my morning. But you know,
after that, you know, for about the next three to
four hours, you just feel amazing.
Speaker 1 (23:06):
Yeah. Now, as as a lay person, and I would say,
you're a little bit more than a health enthusiast. I
mean you really, you know, I highlighted you and your
wife in my book with all of your home cooking
and the excitement you get about eating unprocessed foods. As
I was saying earlier, But but what did what did
you read and in you know and in a minute,
(23:29):
how what would you say to everybody listening tonight what
your personal take on the health benefits are besides you
saying yeah, I feel great and it's a it's a
good way to start to day.
Speaker 3 (23:39):
Yeah, so there's a few for me. You know. First
thing is, you know, as we all get older, and
I hear everybody and I have the aches and pains,
you know, your body, you know, my body just hurts.
This hurts, that hurts, And I hear this from people
every day, right, and you know, one of the biggest
(24:00):
things there obviously, you know, we'd always heard in the
past about how football players and athletes they were put
in these cold plunges to get rid of the inflammation,
you know, and that was the kind of the big
use of them for a while with athletes. And I
can say that, you know, I don't feel those aches
and pains that I did before, and I never had
(24:23):
a lot of them, but you know we all do
as we get older, right, and you know that. And
then also the I think the mental side of it
to where you know, again it's the worst six minutes
of my morning, But then I think, if I can
do this, what else can I do in this day
(24:43):
that I think's hard? And then I and then I
get through it, So that benefit is immense.
Speaker 1 (24:52):
You know. The one thing when people hear about this,
there's a lot that will say this is all sort
of one step above voodoo. You know, this come on,
this is all big, huge placebo effect. And when you
really look at the research, and I know we've talked
about this, there are a lot of I would say
gray areas, but there are some areas that are like, yeah,
(25:16):
there really is something to this, and one one of
them is really when you're when you go into the
cold plunge, you're stressing your sympathetic nervous system that fight
or flight and your adrenaline levels go up. And what
they're thinking is that in a way, you're you're almost
tuning up your your cortisol levels, your excitement levels, so
(25:40):
that during the day your body mediates stress a lot
better because it's been basically supercharged and super stimulated with
the cold plunge. That that is beneficial for you with
regard to your insulin levels and diabetes and heart disease
(26:01):
and those types of things. And also there's a lot
of you know, benefit from a neurologic standpoint, maybe this
may help with preventing Alzheimer's. Have you have you read
much of this because I know you're an avid reader
on this.
Speaker 3 (26:14):
Yeah, yeah, I have. And you're absolutely right, you know
of of you know it it like I said, when
you get out of there and go okay, I handle that,
you think of the other things. Like you said, you
know your your ability to handle hard things and tough things, right,
(26:35):
you know, it's it's kind of like obviously you know
I teach people to play golf. And I work with
a lot of juniors and people that compete right, and
and you know, I often tell them, I said, you know,
you need to do hard things, because if golf's the
hardest thing you do in a day, then when you compete,
(26:55):
you're going to have a tough time. But if you've
done other things that are then you go, Okay, I
can handle this because I've handled other tough things. You know,
we all look at, you know, mentally tough people. It's
because they've done tough things. Yeah, you know, and and
so you know when you when you do those things,
and I think of it that way again, There isn't
(27:17):
one morning I want to get in that thing, don't
get don't get me wrong, But when I get out
of it, I just go, okay, nah. Now there isn't
much that I feel like can be tough in this
day from this point on.
Speaker 1 (27:32):
Yeah.
Speaker 3 (27:32):
You know.
Speaker 1 (27:33):
The other thing from a physiology standpoint, they talk about
brown fat. So this sort of like white fat, brown fat.
Brown fat is actually the good fat that we have,
and when you go into the cold, it really charges
up the brown fat to regulate glucose and keep a
(27:54):
lot of your metabolic processes in check. And so that
I would say is something that definitely you could say
cold plunging does for you absolutely.
Speaker 3 (28:07):
And the other thing which you'd know about because and
I've read about it, is that you know, when you
go into the cold water, your your liberal with you know,
excretes these cold shock proteins that floods your body. And
I can honestly say, in the year I've been doing it,
(28:28):
I have not been sick in a year. Yeah, I
mean no, no colds, no flu no, you know. So
you know, I can only think that it's doing something
to your inside that it increases your you know, your
resistance to stuff your immune system.
Speaker 1 (28:45):
Yeah, no, I think this is this is definitely something
that needs to be looked at. Now. On the flip
side of the thing, I am more of the sauna
type person and the research there. They're they're almost complementary
in a sense where in a sense where there's you know,
the benefits of the cold and the benefits of the heat,
some of the things are very similar. So when you're
(29:06):
in a hot room that is stressful on your body,
some of these same stress responses can take place with
the heat. The other thing is you get these heat
shock proteins, which prevent a lot of these proteins in
our body from aggregating, especially in the brain. When you
have this stress from the heat, cortisol is reduced, and
(29:31):
actually you get an increase in growth hormone, which again
is one of these sort of you know, everybody's talking
about growth hormone and people are taking it as sort
of you know, as a supplement, but it leads to
maintaining your muscle mass, It cuts down on fragility in
(29:54):
older people, It helps with cell growth, metabolism, tissue repair. Again, again,
there are people that the two of us listen to
on podcasts and things like that where there's a lot
of evidence on the cold, a lot of evidence on
the heat. And again there are countries and people in
(30:14):
these countries that for thousands of years have been using
sauna as a mode of maintaining wellness, right exactly. And
so I, you know, I can't think that we're you know,
we're so off base. But I would say, you know,
when you when you talk to people, have you been
(30:37):
able to encourage anybody to do this themselves?
Speaker 3 (30:40):
You know? Or they look at you and say, jam
close friends, think I'm not a lot of my close
friends think I'm crazy, but that's okay, that's okay. I
probably am, But you know I've gotten my boys to
all do it, okay, you know, and you know it's
you know, I talked to people, Oh, I could never
(31:01):
do that. I could. Well before I did it, I
didn't think I could do it either. I mean, I
grew up in Chicago. I moved down here to get
out of the cold.
Speaker 1 (31:08):
I hate the cold.
Speaker 3 (31:10):
I hate it with a passion. Yeah, but you know,
so I would, And I told, I told, you know,
two of my boys, John, Jimmy, I said, just do
it once. I'm just saying, you don't ever have to
do it again, because I wish everybody could try it,
because if you could, you would feel some of the
things that you feel doing it.
Speaker 1 (31:31):
Yeah. What I'm actually hoping to do is, uh, there
is a doctor Somberg, and I know we've sort of
like read her mature. I am really trying to get
her on the program sometime next year. When when we
do that, I will definitely have you in the studio
here with me. But the other thing is, Jim taking
a cold shower may be not as good as going
(31:56):
into you know, forty five degree water. But I think
it's a start to it your best foot forward on
this whole cold exposure.
Speaker 3 (32:05):
Absolutely, yeah, Now what about we'll do it too?
Speaker 1 (32:09):
Now what about sort of final question here, sort of
the the whimps in us. I'm thinking, well, what about
if I just go in up to my thighs, like
I don't really throw my whole body in because there's
some there's some that say just splash your face in
ice water? Right, any ideas on.
Speaker 3 (32:30):
That that that what do they call it? The ganglion
reflex or right?
Speaker 1 (32:35):
Well, that's where you sort of like you you can't
catch your breath and it's it's pretty amazing.
Speaker 3 (32:42):
Yes, yes it is. I have heard that too. You know,
I know a couple of people who have just tried
the legs. I don't know anything about how much of
a benefit you get from that.
Speaker 1 (32:54):
Yeah, well it's a good way to test it out,
I guess absolutely. All right, Jim, we'll look thank you
for all your insight. I'll have to come visit you
when you do your plunge. We've talked about it, and
to have a wonderful New Year's with you and your family,
all right.
Speaker 3 (33:10):
You too, Joe.
Speaker 1 (33:10):
Thanks all right, thank you, all right, all right, final
segment coming up, Doctor Joegalotti dot Com is our website.
We're going to try to get to that GLP one
story I want to tell you about at the beginning.
Stay tuned, we're right back, all right. Final segment for
(33:31):
Tonight's Your Health First, Doctor Joe Galotti. Final show of
twenty twenty four. It's been a great year. Lots happened,
exciting politically, you have to say, and we're all looking
forward to twenty twenty five. And before we sign off,
I want to wish everybody a happy and blessed twenty
(33:54):
twenty five and keep your mind on your health. Put
your health first. That's what the name of the program is,
all right. Last couple of minutes here, real fast. The
golp one drugs, the ozebics of the world. You're all
familiar with them. You've heard probably more than you want
(34:14):
to about them. So there was a study of one
thousand Americans back in November, just a few weeks ago,
and what they found is that gen Z so these
are individuals born mid to late nineteen nineties through around
twenty ten that in this study now was not that huge,
(34:37):
but it was published. Gen z is skipping the gym
and going straight to the pharmacy, with thirty seven percent
planning to add these medications the golp one agents to
their wellness strategy in the coming year. Women are leading
the charge with about thirty percent, men only about twenty. Now,
(35:00):
there is no doubt that these GLP one agents are beneficial.
We are learning week by week that they are cutting
down on Alzheimer's, they're cutting down on addiction for those
(35:22):
that have bad heart disease, those with heart failure. It
is beneficial. So I am not here to bash these
medicines in any way, but I would think that before
we just jump to a golp one agent, if you
(35:43):
are non diabetic, and if you have not figured out
the proper way to eat, portion size, how to shop,
how to meal prep, how to make a half dozen
simple breakfast, lunch, dinner, how to get around the supermarket,
(36:06):
how to operate a stove. Sounds crazy, but people don't
know how to do this. People don't know how to shop,
how to incorporate these vegetables, how to steer away from
the ultra process foods that I was talking about earlier.
If you do not have those basic skills, you're doomed.
(36:29):
Because what I have seen time and time and time again,
person will go on a gop one agent for whatever reason,
side effect, their insurance doesn't cover it, they can't afford it,
whatever the case may be. These individuals gain the weight
back because they do not have the foundation of understanding nutrition,
(36:54):
understanding exercise, understanding the importance of sleep, the understanding and
sort of connection with excess alcohol. And we have to
be very careful that people just have a knee jerk reaction.
I want to lose weight, I'm going to go on
the drug, but not invest in the foundation of what
(37:17):
you need to know. And that would be my message
as we go out. You know this year, we want
to make you better consumers. Understand how to cook, how
to shop, how your body works, all the components of wellness,
because if you're out there without this drug, you're no
(37:40):
better and you will probably continue to be chronically ill.
So that's it for twenty twenty four. Doctor Joe Golotti,
It's always a pleasure being here on Sunday evening. Don't
forget doctor Joeglotti dot com soner for our newsletter, follow
us along Send me a message and you know what.
We'll see you next year. Take care,
Initialize sequence.
Speaker 2 (00:04):
Coming to you live from Houston, Texas, home to the
world's largest medical.
Speaker 3 (00:08):
Salary in the bunch of Bays on the Daymond Island
right COTYLF.
Speaker 2 (00:19):
This is your Health First, the most beneficial health program
on radio with doctor Joe Galotti. During the next hour
you'll learn about health, wellness and the prevention of disease.
Now here's your host, doctor Joe Bellotti.
Speaker 1 (00:42):
Well, a good Sunday evening to everybody, Doctor Joe Galotti.
Final program of twenty twenty four. New Year's is just
right around the corner, and I hope that everybody had
a good Christmas with their family and live ones and
those that they care about. I certainly did. Family was
(01:05):
in town. We did not travel like we normally have
over the years, and I would say it was a
little bit on the low key side, but still great
to be with family and friends and really keep the
spirit of Christmas in focus, not to get too commercialized,
and focus on family. That is the key thing. Now
(01:30):
for tonight action packed show. We're going to be starting
off talking about ultra processed foods and I'll tell the
backstory on that in just a minute. Then we're going
to get into there's some interesting surveys on the use
of GLP one agonist drugs o zempic. Everybody knows ozempic
(01:56):
and interesting twist on a study talking about that and
how various generations or various age categories look at using
those medications for a weight loss. We'll talk about that.
Then we're going to get into cold plunging ice bats.
There's a good friend of mine, he's been on the
(02:18):
program before. He's a professional golfer. Jim Murphy is going
to be coming on. He is, let's just say, a
ice plunge enthusiast. So I figured who better than Jim
to come on and tell us his own personal experience.
But we will be talking about that, and don't forget
to follow along with us our website doctor Joegalotti dot com,
(02:40):
Doctor Joegalotti dot com. And when you get there, Sona
for our newsletter, all of our social media is there.
You could send me an email Sona for our newsletter,
get a copy of my book. Our podcasts are all there,
and so lots of information to stay part of part
of the team here, your Health First team. All right,
(03:02):
I do want to give a quick shout out to
a dear friend Carlos. I was supposed to have dinner
with him tonight in a way, but couldn't make it
this year, and wanted to say hello and wishing him
a great new year. Good old Carlos. I know he's listening,
(03:25):
so we will say hello to him, all right. So
earlier this morning, my son was in town, Joe Junior,
and we were you know, it's sort of tough at
times being in our house because I will always try
to look out for everybody, be it family members, children, relatives, friends, neighbors, coworkers,
(03:51):
staff on what they're eating. And so for breakfast, he
put together plain yogurt, no flavoring, unadulterated, and some blueberries,
and he took a bite or spoonful and put on
(04:12):
a sort of a sour reaction to it. And we
had asked them, well, what's wrong, and he says, well,
I usually don't eat plain yogurt. I usually eat and
he rattled off a particular brand, and I said, well,
you know, that is an ultra processed food and we
(04:33):
should all probably be staying away from it. But the
counter to that is it is advertised as healthy, it
is advertised as low fat, it is advertised as low sugar,
it's advertised as having protein, and we had a lively
discussion to say no. But these are ultra processed foods,
(04:53):
and the research is pretty substantial on ultra processed food
and yogurt is just one of the flavored yogurts. So
what do we know about ultra processed foods. Well, what
we're basically doing is sacrificing nutrition for convenience. These are
foods that are readily available. On the downside of all that,
(05:18):
the research is showing that diets high and ultra processed
foods are linked to more than thirty different health conditions
and that exposure to these ultraprocessed foods was associated with
a higher risk of dyeing from any cost. So these
are not foods that you want to eat. It puts
(05:38):
you at risk for cardiovascular disease, mental health disorders type
two diabetes, fatty liver, which I'm very familiar with. And
so all of these processed foods and one quote that
I found ultra processed foods are industrial creations made with
little if any whole food that offer contain large amounts
(06:01):
of added sugar and salt. These are Frankenstein foods. That's
what I like to call them. And the ultra processed
foods are altered from their natural form, and when you
look at them, you could barely tell what's in it
because it's been so adulterated. And one example, this one
(06:22):
article has compare a carton of eggs that you purchase.
Everybody's done that. Compared to a frozen egg patty, It's
still an egg. It looks like an egg, it's yellow.
One is unprocessed, one is ultra processed. And I'm gonna
give just before we take the break here and I'm
gonna go into a little bit more detail on the
(06:44):
different categories of unprocessed foods. So they include these are
the foods that are that are ultra processed, fatty, sweet,
savory and salty. Packaged snacks, ice cream and frozen desserts.
Basically all soda and other carbonated soft drinks, energy and
sports drinks, canned packaged, dehydrated and other instant soups, packaged meat, fish, vegetables,
(07:11):
bread and buns, breakfast cereal. Yeah, that's a tough one.
Breakfast bars, margarine, and infant formula. So keep this all
in mind during the commercial. Maybe look in your cabinets
and say how many unprocessed foods do I have? All Right,
(07:36):
we're gonna take a break. This song is going out
to my daughter Elizabeth. Stay tuned, we'll be right back.
Welcome back, everybody, doctor Joe Galatti. Every Sunday between seven
and eight pm, we are here and our single minded
goal is to raise your health IQ. We've been saying
(07:58):
that for twenty two years. Raising your health IQ making
you better consumers of healthcare. And don't forget doctor Joegalotti
dot com is our website. Make sure you go there tonight.
Check out what we are offering there. All right, so
(08:20):
let's get back to a conversation with my son Joe
earlier today. And I would say, now, he is a
smart guy, but he is really no different than so
many people that I talk to. They and really everybody,
we are affected by what we see in the store,
(08:42):
what we read in the paper, magazine online about food.
This food is better than that, but when you really
break it apart, we're all being duped by these commercially
made foods. The thing to keep in mind, and a
lot of people will say, well, why is it that
(09:02):
now this is a problem. Well, when you really carefully
study this when you look back at the early guidelines
on diet that were put forth by the government, in
the most part they were compiled and published probably the
first half of the century, probably through the fifties and sixties,
(09:24):
where most of the food that we were eating or
recommended that we eat it was combined strictly with what
and you'll i'll talk about this in a moment, culinary ingredients, flavors, sauces, pepper.
But it was real food with some things added in
(09:47):
back in the kitchen when we would eat it, and
it was not all that unhealthy. It was eating as
eaten as a meal. You made it and you ate it.
But the second half of the century, package branded ready
(10:08):
to eat and drink or heat or fast or convenient
meals became increasingly prominent into the food supply, and that's
what we were eating. And so what we were eating
twenty thirty forty years ago, or the way it was made,
is not happening here today. And that is the problem
(10:32):
we are. The balance of power is far far greater
on the likelihood that you're going to eat ultra processed foods,
and you're not leaving enough room for the unprocessed foods
where you're getting the fiber and the phytronutrients and food
in its normal state. So what I want to do.
(10:55):
There's an organization called NOVA and OVA and they came
up with the four groups of ultra processed foods or
processed foods. And you should have an idea of what
these are. And I will post this tonight when I
get home on our Facebook page that you can look
(11:15):
at it. But basically, the first group group one. These
are unprocessed or minimally processed foods. They are unprocessed or
foods that are edible parts of plants, which would include seeds, fruit, leaves, stems,
or animal fungi or water after separation from nature. Now
(11:39):
there may be on the meat fish things like that.
It's processed in the sense that unedible parts of the
animal are taken out. They do not contain salt, sugar,
oils or fat that are added in. Okay. The process
seeing of group one foods is to extend the life
(12:03):
of these unprocessed foods, give it a little bit of
a longer storage life through chilling, freezing, drying, or pasteurizing.
These would be foods that include meat, poultry, fish, seafood,
steak again, nothing added to it, plain yoga. So this
gets back to the conversation with Joe my Son. Plain
(12:26):
yogurt is in that minimally processed versus the ultra process
where you have the sugars, the fruits, and all the
flavors thrown into it. So those are the group one.
Now group two. These are what they call processed culinary ingredients.
So normally the second group are added to group one foods. Okay,
(12:54):
so group two foods. They're rarely consumed in the absence
of group one foods. These are salt, sugar, molasses, honey,
vegetable oil crushed from olives or seeds, butter not margarine butter,
and other things that are added in to again add
(13:18):
to the shelf life, such as antioxidants, vinegar, things like that.
These are the ingredients you're putting into number one. The
third group are processed foods. They're relatively simple products made
by adding water, oil, salt, and other group two substances
(13:39):
to group one food so we're adding another layer of processing.
The main point here, the main purpose of the manufacture
of process food is to increase the durability of group
one food or to modify or enhance the sensory qualities
make it taste better. So now they're really sort of
(14:02):
doctoring it up a bit. These are going to include
canned or bottled vegetables, fruits, lugomes, sugar, nuts and seeds,
cured meats, canned fish, and other additives used to preserve
their original properties or to resist microbial contamination. Now the
(14:26):
ultra process that the ones you want to run to
the hills from. Typically these have five or more, and
usually a lot more ingredients. Such ingredients often include those
used in processed foods, such as sugar, oil, fats, salt, antioxidants.
(14:46):
Ingredients only found in ultra processed products include substances now
listen to this not commonly used in culinary preparation, and
additives whose purpose is to imitate sensory qualities of group
one's foods. Again, it is to make it hyper palatable.
(15:09):
We are talking about caseine, lactose, whey gluten, hydrogenated or
interestrefied oils, hydrolyzed protein, soy protein, multodextrans inverted sugars, high
fructose corn syrup, dyes, colors, color stabilizers, flavor enhancers, non
(15:33):
sugar sweeteners, carbonation, filming, bulking, and anti bulking, antifoaming, anti caking,
glazing agents and multifiers, etc. So these are the foods
and I mentioned it earlier, carbonated drinks, cookies, cakes, cereal,
energy bars, energy drinks, breakfast cereals. So a lot of
(15:56):
you are probably sitting there saying, holy crap, what am
I going to eat? Well, you have to eat the
minimally processed food or completely unprocessed food. Fruits, vegetables in
their native state, an egg in its native state, oat
meal in its native state, not oat meal that is
(16:20):
flavored and sweet as hell. You might as well be
eating candy. So I think having this as a guideline
should steer you in the right way. Now, the people
that came out with this NOVA recommendations four recommendations in
(16:41):
one golden rule. This is what they came out with.
NOVA Group one. Make unprocessed or minimally processed foods at
the base of your diet. So this is meat, fish, poultry,
and vegetables number two. NOVA Group two use culinary ingredients
(17:02):
and small amounts for seasoning and cooking foods and to
create culinary preparations. That's salt, sugar, certain fats, oils. NOVA
Group three limit the use of processed foods, containing them
in small amounts as components of culinary preparations or as
part of meals based on natural or minimally processed foods. Again,
(17:23):
they want you to limit the number three group to
only add it into something you're making with group one
and two, and then nova group four is where we
need the drum roll. Avoid ultra processed products. Period. There's
nothing more I could really say. Because of their ingredients,
(17:45):
ultra processed products, all the package snacks, soft drinks, instant noodles,
they're nutritionally unbalanced. What happens is and this is again
the hook here. They tend to be consumed in it
in excess. They taste so damn good, they let your
(18:05):
brain light up, and they are really displacing natural or
the minimally processed foods you should be eating. That's where
these processed foods are crowding out all of the good
things you need to eat. All right, I hope my
son Joe is listening. I know he is. All right,
(18:28):
stay tuned, Mister Jim Murphy is coming up in a
few minutes. We're going to be talking about cold plunge
and I'll talk a little bit about sauna too hot
and cold. I'm doctor Joe Glotti. Stay tuned, will be
right back every Sunday. It's seven o'clock to eight pm.
We're here. This is your Hell First. I'm doctor Joe Galotti.
(18:50):
Final program of the year, and we appreciate everybody tuning
in each week and look forward to what we have
in store for twenty twenty five, which will be our
twenty third year doing this. It's pretty amazing. Got some
(19:15):
longevity here, I guess. All right, So doctor Joglotti dot
com is our website. And as I was saying earlier,
good friend and colleague Jim Murphy, director of instruction at
Sugar Creek Country Club, Golf Magazine, Top one hundred teachers,
(19:35):
and the one and only to get on a medical
radio program, Jim Murphy, welcome tonight to your Hell First.
Speaker 3 (19:44):
Hey Joe, how you doing?
Speaker 1 (19:46):
We got Jim there?
Speaker 3 (19:48):
Yep?
Speaker 1 (19:48):
Oh Jim, how are you welcome to the program?
Speaker 3 (19:52):
Happy holidays, Thanks for having me.
Speaker 1 (19:55):
Thank you. You know, over the years, I was talking
to somebody and I said, yeah, we're going to be
talking about cold plunge and he says, oh, you know,
who are you going to get on some medical expert.
I said, no professional golfer, and here you are. But
look we're equal opportunity and I go for the knowledge
base and the passion and that's what you got. So again,
(20:17):
I was talking with Joe my Son earlier this morning
and we were, you know, talking about things that he
thought would be interesting, and you know, one of them
was cold plunge and there was a lot being written
about red light, the the what's that infrared? I guess, right,
But anyway, I said, well, cold plunge. Yeah, I've I've
(20:37):
read a lot about this and the sauna and I said,
you know, mister Murphy talked to him. So I said,
let's get Jim on. So Jim, tell everybody just back
up how you got involved in doing cold plunge and
the thought on the health and wellness benefit.
Speaker 3 (20:57):
Yeah. Well, so you know, I love to work out,
and you know, obviously golf is my profession, so I'm
very active and I'm always looking for ways to improve,
get better, get healthier, and you know, because that helped me,
but it also helps my students because I can make
(21:19):
recommendations for them. So I kind of heard a lot
about this cold plunging and you know, when you look back.
It's been around for you know, I mean the ages
they were doing it way back in the day. And
the more I looked into it and the health benefits,
I said, you know, And it was actually one year ago.
(21:39):
I actually started January first last year when it was
actually cold and I didn't have a cold plunge, but
my pool, my pool temperature was forty forty eight degrees
or something. So I just January first, I woke up,
I said, I'm going to try this. So I walked down,
(22:00):
walked outside, and walked right into my pool and I
sat in my pool. Yeah, and you know when when
you first go in, you think you're gonna die, right
and then and then about forty seconds later you find
out you're not going to die, and you figure out
how to cope with it. And then about five minutes
(22:22):
later I got out. And the feeling when you get
out is just unbelievable.
Speaker 1 (22:27):
I mean, in what in what way explain what you
mean by that?
Speaker 3 (22:31):
Well, you just you get this and you've probably heard this,
read this, You get this dopamine hit that just I mean,
you just feel incredible. It just it flushes through your
whole body. And I mean you can't be in a
bad mood. I mean, you're just you know, it's like
it's like if you feel depressed getting cold water, you
(22:52):
won't anymore because you know, and again I I it's
the worst six minutes of my morning. But you know,
after that, you know, for about the next three to
four hours, you just feel amazing.
Speaker 1 (23:06):
Yeah. Now, as as a lay person, and I would say,
you're a little bit more than a health enthusiast. I
mean you really, you know, I highlighted you and your
wife in my book with all of your home cooking
and the excitement you get about eating unprocessed foods. As
I was saying earlier, But but what did what did
you read and in you know and in a minute,
(23:29):
how what would you say to everybody listening tonight what
your personal take on the health benefits are besides you
saying yeah, I feel great and it's a it's a
good way to start to day.
Speaker 3 (23:39):
Yeah, so there's a few for me. You know. First
thing is, you know, as we all get older, and
I hear everybody and I have the aches and pains,
you know, your body, you know, my body just hurts.
This hurts, that hurts, And I hear this from people
every day, right, and you know, one of the biggest
(24:00):
things there obviously, you know, we'd always heard in the
past about how football players and athletes they were put
in these cold plunges to get rid of the inflammation,
you know, and that was the kind of the big
use of them for a while with athletes. And I
can say that, you know, I don't feel those aches
and pains that I did before, and I never had
(24:23):
a lot of them, but you know we all do
as we get older, right, and you know that. And
then also the I think the mental side of it
to where you know, again it's the worst six minutes
of my morning, But then I think, if I can
do this, what else can I do in this day
(24:43):
that I think's hard? And then I and then I
get through it, So that benefit is immense.
Speaker 1 (24:52):
You know. The one thing when people hear about this,
there's a lot that will say this is all sort
of one step above voodoo. You know, this come on,
this is all big, huge placebo effect. And when you
really look at the research, and I know we've talked
about this, there are a lot of I would say
gray areas, but there are some areas that are like, yeah,
(25:16):
there really is something to this, and one one of
them is really when you're when you go into the
cold plunge, you're stressing your sympathetic nervous system that fight
or flight and your adrenaline levels go up. And what
they're thinking is that in a way, you're you're almost
tuning up your your cortisol levels, your excitement levels, so
(25:40):
that during the day your body mediates stress a lot
better because it's been basically supercharged and super stimulated with
the cold plunge. That that is beneficial for you with
regard to your insulin levels and diabetes and heart disease
(26:01):
and those types of things. And also there's a lot
of you know, benefit from a neurologic standpoint, maybe this
may help with preventing Alzheimer's. Have you have you read
much of this because I know you're an avid reader
on this.
Speaker 3 (26:14):
Yeah, yeah, I have. And you're absolutely right, you know
of of you know it it like I said, when
you get out of there and go okay, I handle that,
you think of the other things. Like you said, you
know your your ability to handle hard things and tough things, right,
(26:35):
you know, it's it's kind of like obviously you know
I teach people to play golf. And I work with
a lot of juniors and people that compete right, and
and you know, I often tell them, I said, you know,
you need to do hard things, because if golf's the
hardest thing you do in a day, then when you compete,
(26:55):
you're going to have a tough time. But if you've
done other things that are then you go, Okay, I
can handle this because I've handled other tough things. You know,
we all look at, you know, mentally tough people. It's
because they've done tough things. Yeah, you know, and and
so you know when you when you do those things,
and I think of it that way again, There isn't
(27:17):
one morning I want to get in that thing, don't
get don't get me wrong, But when I get out
of it, I just go, okay, nah. Now there isn't
much that I feel like can be tough in this
day from this point on.
Speaker 1 (27:32):
Yeah.
Speaker 3 (27:32):
You know.
Speaker 1 (27:33):
The other thing from a physiology standpoint, they talk about
brown fat. So this sort of like white fat, brown fat.
Brown fat is actually the good fat that we have,
and when you go into the cold, it really charges
up the brown fat to regulate glucose and keep a
(27:54):
lot of your metabolic processes in check. And so that
I would say is something that definitely you could say
cold plunging does for you absolutely.
Speaker 3 (28:07):
And the other thing which you'd know about because and
I've read about it, is that you know, when you
go into the cold water, your your liberal with you know,
excretes these cold shock proteins that floods your body. And
I can honestly say, in the year I've been doing it,
(28:28):
I have not been sick in a year. Yeah, I
mean no, no colds, no flu no, you know. So
you know, I can only think that it's doing something
to your inside that it increases your you know, your
resistance to stuff your immune system.
Speaker 1 (28:45):
Yeah, no, I think this is this is definitely something
that needs to be looked at. Now. On the flip
side of the thing, I am more of the sauna
type person and the research there. They're they're almost complementary
in a sense where in a sense where there's you know,
the benefits of the cold and the benefits of the heat,
some of the things are very similar. So when you're
(29:06):
in a hot room that is stressful on your body,
some of these same stress responses can take place with
the heat. The other thing is you get these heat
shock proteins, which prevent a lot of these proteins in
our body from aggregating, especially in the brain. When you
have this stress from the heat, cortisol is reduced, and
(29:31):
actually you get an increase in growth hormone, which again
is one of these sort of you know, everybody's talking
about growth hormone and people are taking it as sort
of you know, as a supplement, but it leads to
maintaining your muscle mass, It cuts down on fragility in
(29:54):
older people, It helps with cell growth, metabolism, tissue repair. Again, again,
there are people that the two of us listen to
on podcasts and things like that where there's a lot
of evidence on the cold, a lot of evidence on
the heat. And again there are countries and people in
(30:14):
these countries that for thousands of years have been using
sauna as a mode of maintaining wellness, right exactly. And
so I, you know, I can't think that we're you know,
we're so off base. But I would say, you know,
when you when you talk to people, have you been
(30:37):
able to encourage anybody to do this themselves?
Speaker 3 (30:40):
You know? Or they look at you and say, jam
close friends, think I'm not a lot of my close
friends think I'm crazy, but that's okay, that's okay. I
probably am, But you know I've gotten my boys to
all do it, okay, you know, and you know it's
you know, I talked to people, Oh, I could never
(31:01):
do that. I could. Well before I did it, I
didn't think I could do it either. I mean, I
grew up in Chicago. I moved down here to get
out of the cold.
Speaker 1 (31:08):
I hate the cold.
Speaker 3 (31:10):
I hate it with a passion. Yeah, but you know,
so I would, And I told, I told, you know,
two of my boys, John, Jimmy, I said, just do
it once. I'm just saying, you don't ever have to
do it again, because I wish everybody could try it,
because if you could, you would feel some of the
things that you feel doing it.
Speaker 1 (31:31):
Yeah. What I'm actually hoping to do is, uh, there
is a doctor Somberg, and I know we've sort of
like read her mature. I am really trying to get
her on the program sometime next year. When when we
do that, I will definitely have you in the studio
here with me. But the other thing is, Jim taking
a cold shower may be not as good as going
(31:56):
into you know, forty five degree water. But I think
it's a start to it your best foot forward on
this whole cold exposure.
Speaker 3 (32:05):
Absolutely, yeah, Now what about we'll do it too?
Speaker 1 (32:09):
Now what about sort of final question here, sort of
the the whimps in us. I'm thinking, well, what about
if I just go in up to my thighs, like
I don't really throw my whole body in because there's
some there's some that say just splash your face in
ice water? Right, any ideas on.
Speaker 3 (32:30):
That that that what do they call it? The ganglion
reflex or right?
Speaker 1 (32:35):
Well, that's where you sort of like you you can't
catch your breath and it's it's pretty amazing.
Speaker 3 (32:42):
Yes, yes it is. I have heard that too. You know,
I know a couple of people who have just tried
the legs. I don't know anything about how much of
a benefit you get from that.
Speaker 1 (32:54):
Yeah, well it's a good way to test it out,
I guess absolutely. All right, Jim, we'll look thank you
for all your insight. I'll have to come visit you
when you do your plunge. We've talked about it, and
to have a wonderful New Year's with you and your family,
all right.
Speaker 3 (33:10):
You too, Joe.
Speaker 1 (33:10):
Thanks all right, thank you, all right, all right, final
segment coming up, Doctor Joegalotti dot Com is our website.
We're going to try to get to that GLP one
story I want to tell you about at the beginning.
Stay tuned, we're right back, all right. Final segment for
(33:31):
Tonight's Your Health First, Doctor Joe Galotti. Final show of
twenty twenty four. It's been a great year. Lots happened,
exciting politically, you have to say, and we're all looking
forward to twenty twenty five. And before we sign off,
I want to wish everybody a happy and blessed twenty
(33:54):
twenty five and keep your mind on your health. Put
your health first. That's what the name of the program is,
all right. Last couple of minutes here, real fast. The
golp one drugs, the ozebics of the world. You're all
familiar with them. You've heard probably more than you want
(34:14):
to about them. So there was a study of one
thousand Americans back in November, just a few weeks ago,
and what they found is that gen Z so these
are individuals born mid to late nineteen nineties through around
twenty ten that in this study now was not that huge,
(34:37):
but it was published. Gen z is skipping the gym
and going straight to the pharmacy, with thirty seven percent
planning to add these medications the golp one agents to
their wellness strategy in the coming year. Women are leading
the charge with about thirty percent, men only about twenty. Now,
(35:00):
there is no doubt that these GLP one agents are beneficial.
We are learning week by week that they are cutting
down on Alzheimer's, they're cutting down on addiction for those
(35:22):
that have bad heart disease, those with heart failure. It
is beneficial. So I am not here to bash these
medicines in any way, but I would think that before
we just jump to a golp one agent, if you
(35:43):
are non diabetic, and if you have not figured out
the proper way to eat, portion size, how to shop,
how to meal prep, how to make a half dozen
simple breakfast, lunch, dinner, how to get around the supermarket,
(36:06):
how to operate a stove. Sounds crazy, but people don't
know how to do this. People don't know how to shop,
how to incorporate these vegetables, how to steer away from
the ultra process foods that I was talking about earlier.
If you do not have those basic skills, you're doomed.
(36:29):
Because what I have seen time and time and time again,
person will go on a gop one agent for whatever reason,
side effect, their insurance doesn't cover it, they can't afford it,
whatever the case may be. These individuals gain the weight
back because they do not have the foundation of understanding nutrition,
(36:54):
understanding exercise, understanding the importance of sleep, the understanding and
sort of connection with excess alcohol. And we have to
be very careful that people just have a knee jerk reaction.
I want to lose weight, I'm going to go on
the drug, but not invest in the foundation of what
(37:17):
you need to know. And that would be my message
as we go out. You know this year, we want
to make you better consumers. Understand how to cook, how
to shop, how your body works, all the components of wellness,
because if you're out there without this drug, you're no
(37:40):
better and you will probably continue to be chronically ill.
So that's it for twenty twenty four. Doctor Joe Golotti,
It's always a pleasure being here on Sunday evening. Don't
forget doctor Joeglotti dot com soner for our newsletter, follow
us along Send me a message and you know what.
We'll see you next year. Take care,
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