Maximized Living Radio 2.1.26

The Daily Essentials!

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Episode Transcript

Speaker 1 (00:00):
Hey guys, welcome to another week Maximize Living Radio with
your host, doctor Greg O'Neal. Everybody's favorite chiropractor and I
am the co owner of Lyit's Family Chiropractic. I practiced
alongside my beautiful wife, doctor Christa O'Neil, and we've been
in practice now for over eleven years, which is kind
of crazy, Like I've been a chiropractor for thirteen years,

(00:21):
but we've owned our business, Lititz Family Chiropractic for eleven years.
And it's funny now when you meet people and they're
like a new patient and they're looking around and our
office was fairly recently renovated, so everyone looks pretty nice.
They're like, wow, how long you've been in practice here,
And I'll say like, oh, we've been here for eleven years.
They're like oh wow. Like they just kind of look like, huh,

(00:42):
I'm not like the young guy anymore, which I think
is good. Brings with it experience and all that credibility
and whatnot. I started this radio show back in twenty
sixteen when I was what I was twenty nine years old,
so it's yeah, it's been a ride. It's been a
lot of fun. I enjoy doing this, and this is
probably my favorite part of all of practice, is doing

(01:06):
the radio show because it reaches people who otherwise wouldn't
hear about chiropractic. And one of my favorite quotes to
do with marketing, it says, if you're not bringing your
message to the market, then the market will bring their
message to you. What does that mean? If I'm not
telling people what chiropractic is, then they're going to tell

(01:27):
me what chiropractic is. And what most people think of chiropractic,
they'll think like neck pain, back pain, headaches, or it's
good for someone if they throw out their back or neck,
but it's not necessarily for me. And I really fight
against that because it's like, no, chiropractic is essential for
someone's health. Now, for some of you listening to that,

(01:49):
you're like, well, that's a bit of a stretch, that's
a little rich and essential for your help. Well, why
is it? Well, chiropractic is mainly working on getting your
nervous system of stress. Your nervous system is surrounded and
protected by the spinal column, your skull and your vertebrae
and your sacram and your pelvis, and when everything's moving

(02:11):
well and in alignment that puts the least amount of
pressure and stress on your nervous system. Now, nothing's perfect, right,
You're gonna have stress in your life, you're gonna have injuries,
you're gonna have problems. But what chiropractic helps to do
is to identify misalignments in the spine called subluxation. Now,
most people think subluxation or misalignment, they think pain. But
pain is a symptom. It's a signal actually of your

(02:35):
body telling you that there's been a problem for a
long time. It's finally come up to your consciousness. Okay,
so I'm gonna run through this. By the time you're
feeling your heart, by the time you're feeling a heart attack, yeah,
there's been a problem for a long time. Heck, by
the time you're feeling a cavity, it's been under the surface,
it's been growing for a long time. By the time

(02:56):
you're feeling stiffness, neck pain, back pain, and never mind,
further on down the road, numbness and tingling, shooting pain,
referred pain neuropathy. That means the problem's been there for
many people, if not months, but years and even for
some people decades. Now, one thing probably the least missed,

(03:16):
most misunderstood thing about the spine is how your nervous
system connects to it and really focuses on movement. In
that your brain is very content and happy when your
spine and your joints are moving, and your brain is
not happy when your spine or joints are not moving.

(03:37):
So what happens is is when when a joint in
your spine becomes fixated or stuck, the same signals go
to your brain as pain. Your brain perceives it as
a problem. Now, you may not feel it right away.
You may not notice it right away, especially for people
who aren't that in tune with their body, who've never
been adjusted before, who don't exercise regularly, weren't very in tune,

(03:58):
they don't even notice it. They might notice a little
stiff and so, or they feel like they're getting older,
they feel like they lept wrong, or things like that.
They make excuses for themselves, but in reality, these misalignments
start to build up. And so there's two types. There's
many types of recept there's two main types of receptors
along your spine. There's pain receptors and then there's mechanic

(04:21):
receptors or pressure receptors called mechano receptors. Now your brain
is way more interested in what the mechanal receptors are
doing than the pain receptors are doing. Because your pain receptors,
they're very reactive. They're just reacting to like outside stimulus.
You stub your toe, you fall into ice, you hit
your bunk, your head, the pain receptors go off. Okay,

(04:43):
by the time you're if your spine gets so bad
that the pain receptors are going off, you're in trouble.
It's been there for a while. Now. The mechanal receptors
that's letting your body know where you're at in space
and time. Are you bent over? Are you leaning? Are
you this way or that way? That's where you can
close your eye and you have this kind of this
superpower called approprio reception, where you can know where your

(05:05):
body is in space and time. Like someone could even
move your body around and be like, where's your left on,
where's your right on, where's your right like, where's your
left leg? You're like, I know where everything is. It's like, well,
how do you know that? Like, well, I can just
feel where it is. Well, where does that feeling come
from that comes from these pressure receptors in your body
that tell you where you're at and when they're being moved.

(05:26):
When these neurons are being stimulated, when you move, your
brain likes that feels good. This is why when you
exercise feels really good, like you're like you almost feel
you hear of like what's called the runners high. Things
feel great. You start moving around, It's like, ah, I
feel better, You feel more wakeful, different hormones start to release.

(05:47):
That's why exercise is such a daily essential. And I'll
talk about that later on the show. It's just like
daily exercise, it's not a good idea. It's an essential
for your energy, for your wakefulness, for your old health
is exercise. Now, moving your spine in a specific way
every day and getting it moving properly and making sure
it's free of subixation or misalignment is essential so that

(06:11):
you don't have a breakdown in the communication between your
brain and your body and your body and your brain.
And what I mean by breakdown is that instead of
having a relationship where it's symbiotic and it's cohesive and
there's communication, it can become one of stress of miscommunication
of constant, constantly having to adapt to new situations. But

(06:34):
then you run out of wiggle room, so to speak,
and that's when those pain receptors start to set off.
Let me give you a few examples. Do you're meant
to move the average person. Let's say they're laying in
bed all night. They're not moving. You get up, you
get ready, you get in your car. You're not moving.
Your drive to work, You sit at your desk all

(06:54):
day long. You might get up and walk around a
little bit. You get back in your car, you go home,
get on the so wash TV, go to bed. Okay,
how much stimulation was that from a mechanical level for
your brain? Not much. Now someone would say to you,
what did you do today? You'd be like, well, I
did a lot I did. I had all these emails,
they had these spreadsheets, I had all these deadlines. I

(07:15):
had all these things that I completed today. Now, if
you're going to the subconscious of the brain and ask,
like the mechanical part of the brain, it's like, what
did you do today, they'd be like, ah, basically nothing.
We just sat around and now I can't really feel
what's going on in the lower back and the neck
and everything else. So when your spine, when you do that,
you wash into and repeat on a daily basis. You're
not moving your sedentary you're sitting too much, you're not stretching,

(07:38):
you're not exercising properly. Things get stuck. Well, now again
you have that breakdown in communication, and now all these
stress hormones start to set off where your brain gets
stressed out. It's like things aren't moving. Here is something wrong.
We're gonna send out stress hormones. Now all of a sudden,
you're like, oh, I just I don't feel right, I
feel stiff, I feel sore. Your brain is telling you

(07:58):
get moving, get doing something. But what do most people do?
They ignore it number one by far. They just ignore
push through. And then the worst thing is medicate. So
now what you're doing is you're putting a chemical in
your body that tells your brain to stop caring about
what your body is saying. That's what it does. That's
what painkillers are literally designed to do. Whether it's an

(08:20):
over the counter, whether it's an advil, whether it's a
talent or whether it's gonna leave, whether it's insert any medication,
an opioid, a gava pat and a prescription painkiller. All
that's doing is telling your brain stop noticing that, stop
caring about that, stops focusing on that. We're just gonna
get rid of the pain so that I can keep
living my sedentary block like life. And then I'm just

(08:41):
gonna blame my body or my age one day when
it all boils over and I blow out my back
when I go to shovel snow or I go to
pick something up, I go to play golf. Meanwhile, these
problems have been building for a very long time. So
the purpose of today's show is to get you, I
don't even know if it's out of your head, but
into your head, into your body, understanding what's going on.
So stay tuned. Right, guys, welcome back to the show

(09:04):
Maximize Living Radio with your host, doctor Greg O'Neil. They
I'm talking about the daily essentials, daily things that you
can do on an everyday basis that are essential in
order to thrive, not just avoid thickness, avoid disease, avoid pain.
Because that's that's where we want to move on to
some bigger and better things. Is we want to thrive,

(09:26):
We want to feel great, want to have energy, want
to sleep all the way through the night, have energy
to be with your kids, your grandkids, to go to work,
to be able to do sports, to do the things
that you want to do so that you don't feel
run down, sick, and you're just getting through life and
pushing through. People want to thrive, they want to feel good. Well,
here's the problem our society. It's full of the quick fixes.

(09:49):
Right even in the natural world, full of the supplements,
whether it's creatine or take you know, glucosamine or glysine
or take ashwa ganda or you know, they say, take
all these different supplements and then you're going to feel good. Now,
are those things in and of themselves bad, No, of
course not. They're not bad. But the problem is is

(10:09):
people are focusing on the one thing versus all the things.
So it's not just you're going to patchwork, take a
band aid, insert one little thing into your life. For
most people, you have to change your life. You have
to change your lifestyle the way that you're living. What
you've done now has gotten you to where you're at,

(10:32):
what you've done in the past has gotten to where
you're at. Do you need to do something different in
order to get a different result? So you can't just
you know, because most of us know like, okay, we
can't just take a medication this and that, but we're
doing the same thing with supplements. We're living the same
lazy you know, low stimulation lifestyle is for our body,
not our minds. And then we're just trying to take

(10:54):
a supplement and then when it doesn't work, we blame
the supplement. Or you could do that with your doctor
or your ciro price after your physical therapist, whoever. At
the end of the day, it's up to you. And
I don't want to harp too much on that. I
want to get into the practical here, but at the
end of the day, you have to change your lifestyle.
You have to change the way that you're living, because

(11:15):
if you're frustrated with what's going on, then you must change.
It can't just be a quick fix. It's not a
quick supplement. It's not one exercise, it's not one adjustment,
it's not one thing. It's that one thing done over time.
It's all about consistency because that's how your brain, that's
how your nervous system is set up. Your brain is
really not just like what have you done for me lately?

(11:37):
But what have you done for me in the last
fifty days, the last ninety days. You're the product, I
would say of your last ninety days, like what you've
done consistently. And we can always focus on the holidays
or different weekends we're away, or the summer vacations. In
this night, you say, Okay, that's what got me in trouble.
Now those things can add to it, but it's not
the full picture. All right. Here's the analogy. It's like

(11:58):
someone goes to the dentist and the dentist says, we
have a lot of staining on your teeth. Your teeth
are yellow. And they'll say, oh, it must have been
that coffee I drank three weeks ago. It must have
been that one coffee I drank, or tea I drank yesterday,
or that acidic thing that I drank the soda. Is
it that? And the dentist would say, well, yeah, kind of.

(12:19):
But it's really all of it. It's your entire life.
It's everything you've done leading up to this point. It
could be what you're eating, it could be your metabolic health,
it could be acidity. It could be lack of brushing
teeth or flossing like it could be a lot of
those things. You have to figure out what it is.
But at the end of the day, it's all of
it together. It's all the coffee you drank, it's all

(12:40):
the tea you drank, it's all the soda you drank,
it's all the times you didn't brush your teeth right.
It's the same thing with our health, especially with like
weight loss. It's not just that one weekend you went out,
or it's not that one night you went out, or
it's not that one cake that you ate. It was
all of it all together throughout time. What we need
to do is is day by day, and this is

(13:01):
where it gets It gets hard because it's easy to
lose your health. It's easy to gain weight, just like
it's easy to grow weeds in a garden. You don't
even have to think about it. You don't even have
to pay attention about it. When you want to lose weight,
when you want to feel good, when you want to
live this lifestyle. Initially it's difficult because you're pushing against

(13:21):
your body's rhythm and habits. So your nervous system is
tuned into what you do consistently on a regular basis,
not what you do sometimes, not that you work out
once a week or you work out every other week,
or that you ate healthy one time. It's not going
to tune into that. It's what you do day in
and day out that it's going to pay attention to

(13:42):
and then start to form new habits. Now, the cool
part is is once you start putting that together, and
you put together a good week, and then another good
week and another good week, and you hit about a
month for some people, two months for some people, three months,
you're going to form that habit in your body, and
it's just going to becoming as easy as remembering to
brush your teeth, because it's just something that you've ingrained

(14:04):
now when you're a child and your parents are like
and I'm still like this with my kids, Go brush
your teeth, Go get ready for bed, you know, go
to the bathroom, wash your hands, brush your teeth, put
on your pjs. I do that every day to my kids.
Go to the bathroom, wash your hands, brush your teeth,
put on your pj's. We have a paper on the
mirror that has a bedtime routine that just they look

(14:28):
My son will have to look at it, and it's
almost frustrating because you're like, man, how do they not
remember that? But again, they're little kids, they're tiny, they're
just starting out. We have to give them grace. It's
the same thing with us. It's like it would be
silly for you to put a post that note on
your mirror that said, you know, wake up, you know,
wash your hands, go to the bathroom, brush your teeth,

(14:48):
put on your clothes. But for a kid, they need
those reminders. So we have to think of ourselves like
children in terms of making all these changes in natural health.
For some like me, I've been doing this a long time,
so it's just like easy for me to remember. It's like, Okay,
I'm going to go do my spinal exercise or I'm
going to go you know, I'm going to make sure

(15:09):
I exercise. I'm going to work out today, I'm going
to do my pushups. I'm going to eat organic food.
I'm gonna cut not eat gluten, I'm gonna not eat
a sugary dessert, I'm gonna not drink soda. And people
are like, oh, it's so easy for you. It's like, yeah,
I've been doing it for like twelve years, like day
and day. Of course, it's easy. If I were to
come to your work, I'd sit there and watch you
do all these things that would look amazing to me.

(15:31):
I'd be like, oh, my gosh, how do you remember
how to do all these processes and procedures. It's like
your first day on the job, really, your first two
weeks on the job. You ever get a new job,
and it's just the first few days. Oh my gosh,
it's so awkward, so awkward. And now I see it
from the other end because we hire people, and I
don't feel awkward anymore hiring someone. But you know, when

(15:52):
someone shows up, they're carrying around their little water bottle.
They just look new. They don't know what they're doing.
They don't know where to set their keys down or
their coat. You don't know where anything is. They don't
know how to even turn on the computer or shut
things down, set the alarms, do anything. They don't know
anything because it's not a habit for them versus the
other employees are just you know, you know, they could

(16:12):
close their eyes and do their job and at my
office take an X ray or show someone exercises, or
you know, turn off the alarm when they walk in,
unlock the door, just like these little things. But when
you're first starting out, that's not your habit, it's not
ingrained in you. Hey, I'm this is me just repeating, repeating, repeating.
I'm just trying to just hammer this home that you
have to You must, you must, you must. You must

(16:35):
give yourself time, give yourself grace. You have to be
patient with yourself, just like you'd be patient with a
child or a grandchild learning a new habit. You have
to give yourself that same grace because many of you,
many of us, if you're anything like me, you can
be mean to yourself. You can be hard on yourself
when you step on the scale and you haven't lost

(16:57):
weight for that day or that week. You get from
frustrated when you go out and you and you said
you weren't going to have that drink or that meal
or that dessert, and you go ahead and you do
it anyways, when you said you weren't going to have
you know, X, Y or Z, you stay up later,
not do that habit, that thing that you swore you
wouldn't do anymore, and you do it. Okay, you need

(17:18):
to instead of getting frustrated. You know, you can get frustrated.
I shouldn't say that. Get frustrated in a moment, name
it out loud, I shouldn't have done that. Whatever, But
now we got to move on. We have to feel
what we're feeling, but keep doing what we're doing. Repeat that.
You got to feel what you're feeling, but keep doing
what you're doing, Keep doing the next best thing, keep

(17:39):
doing the next right thing in your life. And when
you do that and you add it up, all of
a sudden, good things start to happen. Kind of like
savings account. You put money and you put deposits in,
and you're like, oh my gosh, it's like I don't
people say, oh, the miracle of compounding interests. You're like,
what this isn't even I don't even see my money growing.
But over time, over time, over time, like a retirement

(18:01):
savings plan, all of a sudden, it starts to compound
on itself, like a snowball rolling down the hill, and
the money starts rolling in. Okay, it can go the
opposite way, too, spending it or getting into debt and
accumulating interest and everything like that. I don't want to
focus on that. I had student debt for a long
time I know what that's like. But then when you
start making these changes going to happen. Okay, So what

(18:22):
are some just like good changes, just easy things that
you can do. One of the easiest things that everyone
can do in the morning eating enough protein at least
twenty to thirty grams of protein in the morning for breakfast.
If you make just that one change, over the course
of a year, you'll see your body composition changed. You'll

(18:44):
see like more muscle on your body, less fat, You'll
look better, you'll have less inflammation. You're going to feel
better just by doing that one thing, just by eating
enough protein in the morning at breakfast time, just by
doing that. Now, how do you make sure you that, Well,
it's pretty easy. You look at the nutrition fracts of

(19:06):
an item, of a food item, and you see how
many grams of protein are in it, and you make
sure that you're getting to twenty or thirty grams. So
I like to eat eggs in the morning. So one
egg is about seven grams of protein. So I know
if I'm eating three to four eggs, I'm in good shape.
I just got my protein for the day. So I
could make that as like scrambled eggs I could add

(19:27):
a little bit of cheese, a little bit of salt
and pepper. Boom, there's your protein. Now you could also
add in things like as many of you know, I
eat turkey bacon. Each slice of turkey bacan, depending on
what you get, is five to ten grams of protein.
So that's another way to bump that up. So if
you could have like say three eggs or two eggs
with a slice or two of turkey bacon and some fruit,
you're going to be in good shape to adding that

(19:48):
protein and you're going to notice a huge change in
your energy, especially mid morning. I can tell you I
used to be a carboholic back when I was in
in Call. My breakfast was always the same. I would
eat an English muffin with peanut butter and jam, and
then I would have a bowl of honey, bunches of oats,

(20:11):
cereal with almonds and skim milk, and sometimes I would
have a banana. How do you think I felt by
ten am? If I ate that at eight o'clock? How
do you think I felt at ten am? I would
be running to the cafe to grab a coffee because
my blood sugar is crashing. My blood sugar is just
dumping down because I had so many carps, so much
sugar in my body that now I run to caffeine

(20:33):
because I think, oh, I need a coffee, when in reality,
my body didn't want coffee. My body I was just
associating with lack of energy with caffeine or lack of caffeine.
My body wanted protein. And when I started making the
switch to doing things like eggs and turkey, bacon and
protein based based smoothies, which we'll talk about after the break,

(20:54):
that made a huge difference in my energy, my wakefulness,
and not craving sugar. So stay tuned, we'll talk about that.
All right, guys, welcome back to the show Maximize Living
radio doctor Greg O'Neil. I'm going to skip the flop here.
I'm going to get very practical, very practical here, Okay.
So I talked about these daily essentials that you're doing

(21:17):
and things that you can change right now so that
you can feel better, have more energy, and if you
do them on a consistent basis, it's going to make
a meaningful and noticeable impact on your overall health. When
I say overall health, not just like pain levels and
avoiding disease, but about actually feeling good, feeling like you're awake,
not feeling like you have to run to drink, to
chug down coffee and caffeine because you're so dang tired,

(21:40):
or feeling like you're rundown and sick. So I talked
about adding twenty to thirty grams of protein at breakfast. Now,
just start with that if you did anything else, just
start with that, and then you'll start doing it for lunch,
Then you start doing it for dinner, and then you're
getting you know, ninety to one hundred grams of protein
per day. Really, really, it's half I would say half

(22:02):
your body weight, half your healthy body weight. So think
of what your ideal body weight would be. Because if
you say someone's like more of ad the obese than
they're three hundred pounds, they don't want to be jamming
down one hundred and fifty grams of protein when they're
supposed to be weighing one hundred and seventy pounds. Does
that make sense? So it's like, whatever, what your healthy
ideal body weight is. Half of that in grams for protein. Now,

(22:25):
some people say zero point seventy five er a pound
of healthy body weight. Some people say one gram, like
it's one for one. I personally think that's a little much,
especially for people just starting out. So I would say
half your body weight, your healthy body weight in grams
for protein. You're going to notice a huge difference. And

(22:46):
the easiest way to do that is just do twenty
to thirty grams for breakfast, lunch, and dinner, and then
you can add in some protein snacks are boiled eggs.
I like to do protein smoothies, which I'll give you
my recipe here in a minute. There's also there's tons
of like everything is protein protein protein. Now, just go

(23:07):
easy with it. You know that you don't got to
be slamming down two nor grams of it. But it
is a good idea. It does help to really boost
up your metabolism and you will you will feel good now.
For people who are concerned about blood sugar, eating enough protein,
enough protein stabilizes their blood sugar. It reduces your cravings
all day, and it improves muscle preservation, especially if you're

(23:28):
spending time in the gym. These young kids, I always
tell the teenage boys that come into my office what
DoD teenage boys want to be. They want to be taller,
than their dad, all of them. And they also want
to be strong, they want muscle. I'll say, the most
important thing. Yes, it's good to go to the gym,
but the more important thing is how you're eating. Because
if you're eating garbage're eating McDonald's, you're eating junk, you're

(23:49):
eating all carbs and sugars, you're not going to build muscle.
Just not going to happen. Like you'll build some muscle
when you're a teenager. You can kind of get away
with it, so to speak, but not really. It's not efficient.
But then what's going to happen when that person gets
into their late twenties, thirties, forties, Well, look around, we
know what happens because they don't have those daily habits

(24:11):
in they're not eating that protein. Now that's going to
bleed into later on in life. So you're going to
in six to twelve months, just by doing that, you're
going to have a better body composition without actually dieting.
You're going to be eating like good, healthy meats, and
you want to make sure that the meat that you're eating.
You want to go for grass fed beef, organic free
range chicken, wildcought fish like salmon, and cod Those are

(24:34):
all good things that are going to really feel your
body for success. Now here's another one. Here's a good
example things that you can do right now. This is
called the one food rule. You just cut out one
daily junk habit. So think of one habit that you
have that you know is not goods For some of you.
It might be eating most people, it's like some kind

(24:56):
of sugary thing. Maybe you're having pretzels late at night,
you're having eate night carbs. We'll just say that late
night carbs, late night sugar. If you cut that out,
you're gonna notice a huge change. So if you were
to cut out let's just say it's one hundred calories,
and that's on the low end, because the average person
I'm reading here, it's one hundred to three hundred calories
that they're eating extra every day for like a sugary

(25:20):
dessert that their bite is just unnecessary. It's unnecessary. So
if you cut out three hundred calories a day, I'm
three hundred and sixty five days a year. That's thirty
pounds of fat in the year that you've burned. Okay,
more realistic, one hundred calories a day. That's ten pounds
of fat that you will burn. So if you were

(25:40):
to cut out one handy size like those little Halloween
candy sized bars a worth of calories in a day,
you're going to burn ten pounds in a year. Now
some of you you might be eating more than that
in candy and junk. Cut that out. Now, here's the
tough part. Your nervous system is initie going to fight

(26:00):
against it and almost trick you like your body needs it.
You're going to get cravings, You're going to go through
even withdrawal. You're going to, like seriously like sugar is
as addictive as cocaine. It's it's wildly addictive to the brain.
And most people don't know what that's like to cut
it out because you've never cut it out before. Quick story.

(26:23):
The first time I cut out sugar was in chiropractical school.
I didn't eat well before I met my wife. I
did not eat well. I ate the standard American diet.
I ate a lot of sandwiches, wraps, fried foods like
I just would eat like the cafeteria type foods at college,
an undergrad and at chiropractic school. Wasn't healthy. Now I

(26:43):
was at that time I'm in my early the mid twenties,
I would work out a lot I had. I didn't
have kids and all the stress and all the other
things on my plate, so I didn't really gain fat
as much as I would in my thirties or forties, right,
because you can kind of your getting away with it
because your life, like looking back, like you think your
life is hard in your twenties at school and whatnot. Yeah,

(27:05):
there's some tough moments, but oh my gosh, I had
like zero responsibility, just wake up and the only person
I got to take care of is meat, the easypasy.
So of course I didn't gain a ton of weight,
but it wasn't good for my habits. And our school
did a we did a school wide nutrition cleanse like
a sugar detox, and this was sponsored by Standard Process.

(27:27):
Standard Process is a supplement company, and they had different
protein powders and cleanse powders and things like that. So
they offered the students if you wanted to join, you
can join this cleanse and they'll provide you with all
the protein, all the supplements, everything. And they're just doing
that so you can see probably so that you can
use the products with your patients in the future, which

(27:50):
I don't, but you know, standard process, it's okay, and
it's pretty kind of vanilla for supplement companies. Hope they
don't get me in trouble for saying that. It's just
my opinion. By the way. Okay, So we did the
cleans and I'm doing protein shakes. The first like eleven days,
I even cut out meat and cut out everything. It

(28:10):
was a complete elimination diet, so I didn't eat meat.
The only thing I was eating was vegetables and these
protein shakes that they gave me and the supplements. And
I'm telling you, after day like two, maybe even three,
my brain was screaming at me to eat sugar. I
craved things that I didn't normally think about. I craved pizza,

(28:33):
I craved bread, I craved sandwiches. Like I remember, just
laying on the couch, I looked like a drug addict
laying on the couch, curled up. I'm like, I didn't
know I could do it. You know. Now. Part of
the good part about me, I guess, is that I
if I say I'm gonna do something, I'm just gonna
do it. So I didn't know I was didn't really
think about quitting. And the other positive is I was

(28:53):
also doing with one hundred and forty people, So there
was like one hundred and forty some people doing this cleanse.
My girl, my wife, my girl friend at the time
she was she was doing it too with me, and
for her it was like easy because she, you know,
her nickname growing up was organic girl. She was used
to not eating so much sugar and junk. But I'll
never forget. Just like the first eleven days were so hard,

(29:15):
and then on day eleven you were allowed to eat chicken,
like just like naked breast chicken. And I remember eating
that and just the taste was so different, like when
you go to reintroduce a food again, like something like meat.
It tasted so good to my body. My body was
just like, oh, this is the best thing on planning Earth.
It was just amazing. So I went the full thirty days.

(29:39):
I believe I lost ten or eleven pounds something like that.
But the biggest thing I noticed was that I my
wakefulness went through the roof. I remember, just like I
would wake up in the morning, but I was just
like awake, like wide awake. I felt so good. I
didn't feel groggy. I didn't feel like any brain fog
or anything like that. Now, it took some time. It

(30:00):
took like a good twenty one days to do that. Now,
the worst part of that idea, this is really silly,
is at the end of the thirty days, I decided
that I would quote unquote treat myself. And this was
something that I had to break down in my life
later on, was the treating as a reward system. I
was going to treat myself with a big spaghetti dinner,

(30:21):
so I would have the noodles, and this is what
I used toe it. I would just have the noodles
and the pasta sauce with no meat or anything, and
just eat that. And I ate that. And it was
just standard kind of generic cheap spaghetti, like full of
glute and full of preserved as full of junk. I
haven't had any stuff in thirty days. I ate that.
And you would have thought my metabolism, my body was

(30:42):
just hit by a truck on the inside. My energy
was just gone. I remember just laying there. I felt
like I couldn't even move. The next day I could hardly.
You know, when you go to open your eyes and
it all sticky and stuff like I could hardly even
open my eyes. I was so tired. I'm like, oh
my gosh, this is how I used to feel all
the time. But I didn't know the difference. So then

(31:03):
I'm like, Okay, well I'm not eating that anymore because
I didn't feel good. So I stopped eating bread, I
stopped eating pasta. I started eating more just meat, eggs, fish, vegetables, fruits,
and just focusing on that. And I've been doing that
ever since. Now does that mean I'm perfect? Does that
mean I never eat bread or yet? Of course not. No,
I can eat you know, stuff like that. I'm not perfect.

(31:24):
I'm not saying that. But what I am saying is
that you don't know until you change, because you're just
used to how you're feeling right now. And the mistake
people make, and it can come from pride or hubris
or ignorance or arrogance, whatever it is is they'll say, well,
I'm doing pretty good already, why do I need to change? Okay, well,

(31:48):
number one, how do you know that you're doing pretty good?
Let's actually do some task, Let's do some bloodwork, Let's
see how good you're doing. Right, I could go down
that road. And here's the other one. Do you want
to just be pretty good? Or do you want to
be really good? Do you want to feel great? Do
you want to feel amazing? Is there another level for you?
Is there another step for you? Do you want to

(32:09):
be an example to someone else in your life of
not just meandering through but actually not being average or mediocre,
but maybe moving into good or greatness with your body.
That's where change comes in. When you make that change,
you're going to notice the difference. And I can tell
you hundreds of stories of people who make that change,
especially with their food, and notice their energy skyrocket because

(32:30):
of it. Stay tuned. All right, guys, welcome back to
the show. I'm going to finish up a great week.
You're Maximids Living Radio with your host, doctor Greg O'Neil.
Today I'm talking about daily essentials, the daily things that
you can do on a regular basis to really compound
the interest of health in your body and notice changes
over time. So you have to you just got to

(32:52):
remember that health is not built in a weekend. It's
not even built in a week. It's not built by
one good meal or one good day. But it's also
not ruined with one bad weekend or one bad meal
or one bad day. Okay, because it's easy to fall
into that trap. The trap can be if you're anyone
like me, is when you start to try to lose weight.
You get checking the scale too much. You're stepping on

(33:14):
there every day, even once a week. There's probably too much.
But it's like, you don't want to do that to yourself.
You don't want to be You want to be in
the moment as far as you're conscious. You want to
be conscious of like, Okay, here's what I'm eating or
here's what I'm doing this. You want to be in
there like that, But you don't want to be all
over it with the results. You want to be effort focused,

(33:36):
not results focused. You can notice the results. The results
will come, I promise you the results will come one
way or the other. Because people can be so ignorant
to think that, oh, this won't happen to me if
they don't take care of themselves, it will be you.
If you eat excess calories, especiallys and sugar, you will
gain weight. You will. It's just a rule of physiology rule.

(34:00):
And if you do that over time and you continue
to gain weight, and you put bad foods in your body,
you're it's going to create inflammation in your body. It's
going to create major problems in your body, and your
organs will fail. Will not maybe they will. So what
you want to do is you want to start focusing
on the big picture, but then putting your effort in

(34:24):
the small picture. So one of my favorite things is
it's like a mantra. My head's in the clouds, but
my feet are on the ground. My head is in
the clouds, but my feet are on the ground. It's like, yes,
I'm dreaming, I'm big picture thinking. My mind is thirty
thousand feet up. Life is good. But then your feet

(34:44):
are on the ground and that you're practically doing things
to take care of yourself now. So health isn't built
in the weekend. It's built in quiet daily decisions you
make when no one's watching. That's what discipline is. When
no one's watching, what are you doing? So you're stack
up the winds. You're stacking up these essentials respecting how
your nervous system works, and you let consistency, consistency do

(35:08):
the heavy lifting. Consistency does the heavy lifting for you.
Is that over time, it's going to happen. It's going
to push through, all right. So I want to get
into I kept promising this, what do I put in
my protein smoothies? So I would say two to three
times a week, I'll do a protein smoothie, especially if
I'm on the go. So I have some mornings I'm

(35:30):
in the office quite early. We open our doors for
patients at seven fifteen in the morning, So on those mornings,
I don't like to eat that early. Personally, I like
to give my body a little bit of time to
do some fast things. So I'll usually not eat till
about I like to eat around maybe nine or ten
AM if I can. And so what I'll do is
I'll make a protein smoothie. I will do a can

(35:53):
of organic coconut milk. Now there's a couple different brands
that I like. The one that's kind of standard that
you'll find pretty mu much everywhere. It's called Native Forest
Light Coconut Milk. It's in a green and blue can
Native Forest Light Coconut Milk. The other ones that are
basically the same thing, they just have a different label

(36:13):
on them. I'm pretty sure it's all the same. And
you find this one that stoppers. It's called field Day
Light organic coconut milk. So again go for the light version.
When you shake the can, it shouldn't be solid. It
should you should feel some liquid in there. But it
has enough fat to give it some good flavor and consistency.
But it's also not too runny that it's too gross

(36:36):
when you just get like the fox coconut milks and
things like that. Now, so use that. Then I'm going
to throw in protein powder. I use our max living
bone broth protein powder. It's from grass fed cows on
regenerative forms. So I'm big. I'm not a hippie, I'm
not a tree hugger, but I believe that more carbon

(36:57):
should be in the ground than in the air. It's
just it's just how it works. Like we want to
put more soil on the ground. We have stripped so
much soil from the United States, Like we've stripped like
twenty five hundred years worth I believe of soil off
of our ground in just a few hundred years. We
have to put more soil into the ground. The way
that we do that is through supporting farmers that use regenitive,

(37:21):
regenerative practices and so the protein that we have from
regenerative forms. But then it's also good for you, not
just good for the environment and those farms and local
American farms, but it's good for you as a person
because it's from grass fed cattle and it's not hydrolyzed.
It's not like heated up too high so that it

(37:42):
ruins it. It's a really good one. So I do
a scoop of that. I also do a scoop of
greens powder, which we also have at our office, so
you can get from other sources. It's organic greens powder,
so you get a few servings of fruit and vegetables,
and then I throw in organic frozen berries. I get
those at Costco. And then I usually throw in a
scoop of almond butter. If I'm making it for the kids,

(38:04):
I'll also throw in half a banana. If it's just me,
I usually skip that. Then I put that in a jar,
I bring that to the office, stick that in the fridge,
and then I can have that a couple hours later,
and it's a great way to fill me out. Get
the protein, get the healthy carbs, get the good fat.
So that's the protein smoothie that I have all right now.
Here's another daily essential, another easy thing that you can do.

(38:26):
So the first thing I said that was good to
do is twenty to thirty grams of protein at each meal.
Number two is is the one food rule, where you're
cutting out one junk item that you have. Maybe for
you it's like popcorn or pretzels at night, or chips.
Maybe it's like cookies or cakes or bagels or pastries, bread,

(38:47):
something like that that's holding you back. Cut one thing out,
cut one hundred to three hundred calories that of unnecessary
junk food out of your diet, and over time you'll
notice a big change. Now, number three, this is a
really good one for people, just adding two extra glasses
of water every day. Now, by doing that, you're gonna

(39:08):
notice almost immediately. And this is the one we're drinking.
Doing those other things like cutting out the sugar, adding
the protein, like, you'll notice change rather quickly, I'd say
in a week or two where you'll really feel good
and you'll notice a change there. But doing the water,
it's almost immediate the effects of water. So when you

(39:28):
just adding two extra glasses of water a day, you
better digestion your headaches, less fatigue. That is mistaken for hunger.
So this is a big one daytime fatigue is mistaken
for hunger in human beings, especially children, especially children. I

(39:49):
know we've gone past the point of getting our kids
to bed. Is what do they say. They'll they'll come
upstairs wherever they're playing or downstairs, and they'll it's getting
close to bedtime and they'll say, I'm hungry, I need
to eat, and they'll go open the pantry, they'll open
the fridge and it's like no, no, no. And when
they're really young, you take them away and they're crying.
As a whole thing. You got to get the kids

(40:09):
to bed on time so that they don't start eating.
Because kids, when they're tired, they think that they're hungry
because our bodies associate low energy with lack of food.
And it's the same thing with adults. Now adults might
not cry about it, but you get late at night
when you should be winding down and going to bed,
what do people do. They reach for the chips, they

(40:32):
reach for the pretzels, they reach for the popcorn, they
reach for the cookies, they reach for all the junk food,
and they put those unnecessary calories in their body. So
one of the easiest things you can do, Probably the
easiest thing that you can do is drink an extra
For most people, you need to drink an extra glass
of water in the morning when you get up drinking
at least I drink at least a full glass of water,

(40:55):
if not too immediately when I wake up, it right away.
As soon as that water hits me, it just wakes
me right up. It gets things your digestion moving, and
it's gonna move things through your digestive tracks. You can
go to the bathroom normally. And then also, dehydration is

(41:16):
the number one cause of afternoon fatigue. So if you're
noticing that two o'clock steiling, that's three o'clock steiling. When
you need your coffee, you actually need another glass of
water because a lot of times people they have too
many carbs at lunch. Lunch can be a carb heavy
meal for people, whether it's like a wrap or a
sandwage or chips or whatever, and then their body needs

(41:38):
more water and they don't drink water. So what does
their body say, Oh, we'll get a coffee and then
get you get more dehydrated, and that leads to all
kinds of different problems, whether it's kidney stones, gall bladder issues,
kidney issues, digestive concerns. So you want to drink lots
of water. So I would say the easiest placement of
this extra glass in the morning, extra glass in the

(42:00):
afternoon around that one to two o'clock range. That's going
to boost you up for the rest of the day.
So you don't need I really want to focus on this.
You don't need a perfect diet to pull this off.
You need a repeatable one. You got to do something
that you can repeat yourself. So for me, I can

(42:20):
handle drinking an extra two glasses of water today, that's easy,
no problem. I got that. I can repeat that. Okay.
I can handle doing twenty to thirty grams of protein
three times a day. That's actually enjoyable. I like meat,
I like fish, I like eggs. I can do that.
I can have that three times a day. That's great.

(42:42):
And then the other one, it's like I can cut
out just a little bit of junk food. I can
cut out one hundred calories of junk food today, the pretzels,
the chips, the popcorn, the candy bar, the cookies. That
these are all doable things. The things for me that
are not as doable. Again, I'm speaking for myself. There's
a lot of these hacks that are out there. It's

(43:04):
like here, you can sprout your own greens, or you
can do this thing that takes twenty hours to do,
or it's like we just sometimes you just not just
having the time for it, but just the margin for it.
So you want to do things that are good for
you and that are going to work for you. So
I just gave you three great examples. And as I
finish out the show here, getting your body moving, standing up,

(43:26):
getting a standing desk, going for a walk, exercise, weight training,
whatever you can repeatedly do. Because there's so many great
things out there, the best exercise is the one that
you can do repeatedly over time. So whether that's for
someone like me, I do power yoga, I do some weights,
I do some walking, for some of you, it's going

(43:48):
to be different than that. So I hope this show
has blessed you. I hope you take these daily essentials,
these little things that you can do on a daily basis,
and start implementing them and over time, and again I'm
going to repeat that over time and patience, you're going
to see changes so guys have a great week.