WEBVTT

1
00:00:00.000 --> 00:00:01.280
What's a fecal transplant?

2
00:00:01.280 --> 00:00:05.200
You take a healthy person's poop and you transfer it into the person who's sick.

3
00:00:05.920 --> 00:00:09.200
For example, a patient of mine took an antibiotic which wipes out your gut,

4
00:00:09.200 --> 00:00:10.720
which became life-threatening.

5
00:00:10.720 --> 00:00:14.320
There are choices where to remove the colon or give her a fecal transplant.

6
00:00:14.320 --> 00:00:16.480
And so I delivered the fecal transplant to her.

7
00:00:16.480 --> 00:00:20.560
By the next day, the entire infectious issue got shut down.

8
00:00:20.560 --> 00:00:24.480
So this is a great example to show how important our gut microbiome is,

9
00:00:24.480 --> 00:00:27.680
because 60% of the weight of your stool is your microbiome.

10
00:00:27.680 --> 00:00:28.160
Really?

11
00:00:28.160 --> 00:00:30.320
Yes, but it's not getting enough attention.

12
00:00:30.320 --> 00:00:31.680
And we need to talk about that.

13
00:00:31.680 --> 00:00:35.760
World-renowned gastroenterologist Dr. Will Bolswitch is back.

14
00:00:35.760 --> 00:00:39.760
This time, he's sharing brand new information regarding the gut microbiome

15
00:00:39.760 --> 00:00:42.800
and how poo might actually be the key to your health.

16
00:00:42.800 --> 00:00:46.560
60% of people that listen are currently struggling with some kind of gut problem.

17
00:00:46.560 --> 00:00:48.640
And it manifests in these subtle ways,

18
00:00:48.640 --> 00:00:51.440
like bloating increased fatigue, difficulty concentrating.

19
00:00:51.440 --> 00:00:53.520
You don't sleep well at night, skin issues.

20
00:00:53.520 --> 00:00:54.960
So it flies under the radar,

21
00:00:54.960 --> 00:00:58.080
but ultimately leads to other health-related problems afterwards.

22
00:00:58.080 --> 00:00:59.520
So I've got so many questions.

23
00:00:59.520 --> 00:01:00.240
Totally.

24
00:01:00.240 --> 00:01:01.200
What's the cause of plating?

25
00:01:01.200 --> 00:01:03.680
So constipation is the number one cause.

26
00:01:03.680 --> 00:01:06.640
But people who are bloated, please don't sit through straws,

27
00:01:06.640 --> 00:01:08.880
drink carbonated drinks, chew on gum,

28
00:01:08.880 --> 00:01:10.080
because you just make it worse.

29
00:01:10.080 --> 00:01:10.560
Next.

30
00:01:10.560 --> 00:01:12.880
Are there decisions that you make as a parent

31
00:01:12.880 --> 00:01:15.760
that will have a lasting impact on a teeth gut function?

32
00:01:15.760 --> 00:01:17.120
Yeah, by three years of age,

33
00:01:17.120 --> 00:01:20.000
you are basically fully adult-sized in terms of your microbiome.

34
00:01:20.000 --> 00:01:21.600
By antibiotics, bottle feeding,

35
00:01:21.600 --> 00:01:23.120
and birth bicessarian section

36
00:01:23.200 --> 00:01:25.600
are associated with an impact on the microbiome,

37
00:01:25.600 --> 00:01:29.360
such as an increased risk of allergic autoimmune and metabolic diseases.

38
00:01:29.360 --> 00:01:30.560
And I'll explain why.

39
00:01:30.560 --> 00:01:32.400
And then can I repat the gut?

40
00:01:32.400 --> 00:01:33.200
Yeah, 100%.

41
00:01:33.200 --> 00:01:34.720
And every three to five days,

42
00:01:34.720 --> 00:01:36.080
you build a new gut barrier.

43
00:01:36.080 --> 00:01:37.840
And so I've identified four things,

44
00:01:37.840 --> 00:01:38.720
missing in our diet,

45
00:01:38.720 --> 00:01:40.080
as well as a daily routine

46
00:01:40.080 --> 00:01:41.760
that can optimize our microbiome.

47
00:01:41.760 --> 00:01:43.280
And when you do these, you will thrive,

48
00:01:43.280 --> 00:01:44.240
and you will live longer,

49
00:01:44.240 --> 00:01:45.360
and you will have less disease.

50
00:01:45.360 --> 00:01:47.920
And I'm going to take you through all of these steps right now.

51
00:01:48.880 --> 00:01:50.400
Just give me 30 seconds of your time.

52
00:01:51.120 --> 00:01:52.240
Two things I wanted to say.

53
00:01:52.320 --> 00:01:54.160
The first thing is a huge thank you

54
00:01:54.160 --> 00:01:56.880
for listening and tuning into the show week after week.

55
00:01:56.880 --> 00:01:57.920
Means the world to all of us.

56
00:01:57.920 --> 00:02:00.400
And this really is a dream that we absolutely never had

57
00:02:00.400 --> 00:02:02.480
and couldn't have imagined getting to this place.

58
00:02:03.040 --> 00:02:04.480
But secondly, it's a dream

59
00:02:04.480 --> 00:02:06.240
where we feel like we're only just getting started.

60
00:02:06.800 --> 00:02:08.560
And if you enjoy what we do here,

61
00:02:08.560 --> 00:02:10.720
please join the 24% of people

62
00:02:10.720 --> 00:02:12.560
that listen to this podcast regularly

63
00:02:12.560 --> 00:02:14.640
and follow us on this app.

64
00:02:14.640 --> 00:02:16.320
Here's a promise I'm going to make to you.

65
00:02:16.320 --> 00:02:18.400
I'm going to do everything in my power

66
00:02:18.400 --> 00:02:20.400
to make this show as good as I can

67
00:02:20.400 --> 00:02:21.920
now and into the future.

68
00:02:21.920 --> 00:02:24.240
We're going to deliver the guests that you want me to speak to

69
00:02:24.240 --> 00:02:26.000
and we're going to continue to keep doing

70
00:02:26.000 --> 00:02:27.520
all of the things you love about this show.

71
00:02:28.480 --> 00:02:28.880
Thank you.

72
00:02:33.360 --> 00:02:35.440
Dr. Will, before we started recording,

73
00:02:35.440 --> 00:02:38.080
I asked you about this new book that you've written

74
00:02:38.880 --> 00:02:41.520
and the way that you spoke about it

75
00:02:41.520 --> 00:02:42.800
was incredibly passionate.

76
00:02:44.480 --> 00:02:44.800
Why?

77
00:02:45.600 --> 00:02:47.600
I sincerely believe that

78
00:02:48.480 --> 00:02:50.720
if people take the advice that's in this book

79
00:02:50.800 --> 00:02:52.480
and they actually follow it, which is the hardest part.

80
00:02:53.040 --> 00:02:55.360
I'm completely convinced that we'll transform your life.

81
00:02:56.480 --> 00:02:58.960
And that's because we all are struggling

82
00:02:58.960 --> 00:03:00.080
with the same problem.

83
00:03:00.080 --> 00:03:01.920
We manifest it in different ways.

84
00:03:02.560 --> 00:03:03.920
But there's this common issue,

85
00:03:04.640 --> 00:03:05.840
which is inflammation.

86
00:03:06.720 --> 00:03:08.960
And it's the health story of our time.

87
00:03:09.760 --> 00:03:11.440
It's not getting enough attention.

88
00:03:11.440 --> 00:03:15.600
And this book is not only about shining the light on that.

89
00:03:15.600 --> 00:03:18.640
It's about providing people with the evidence-based tools.

90
00:03:19.520 --> 00:03:21.920
That they need in order to be successful

91
00:03:21.920 --> 00:03:23.840
and to live an anti-inflammatory life.

92
00:03:23.840 --> 00:03:25.600
And when you do that, you will thrive.

93
00:03:25.600 --> 00:03:28.160
And you will live longer and you will have less disease.

94
00:03:28.160 --> 00:03:29.600
Can you explain information to me a lot?

95
00:03:29.600 --> 00:03:30.240
I'm a 10-year-old.

96
00:03:30.960 --> 00:03:34.320
Steve, you have an immune system that protects your body.

97
00:03:35.600 --> 00:03:39.920
And inflammation is when we turn that immune system on,

98
00:03:39.920 --> 00:03:40.720
and we make it active.

99
00:03:41.440 --> 00:03:43.520
And sometimes that's a good thing, right?

100
00:03:43.520 --> 00:03:45.120
If you had a tummy bug,

101
00:03:46.000 --> 00:03:48.000
you want to clear that infection, right?

102
00:03:48.080 --> 00:03:49.040
If you hurt yourself,

103
00:03:49.840 --> 00:03:51.440
you want to heal that wound.

104
00:03:52.160 --> 00:03:53.680
That's when your immune system is really good.

105
00:03:53.680 --> 00:03:54.480
It's working for you.

106
00:03:55.360 --> 00:03:57.280
But the problem that we have these days

107
00:03:57.280 --> 00:03:59.360
is that we're turning on the immune system

108
00:03:59.360 --> 00:04:00.560
when we don't need to.

109
00:04:00.560 --> 00:04:03.840
And it's staying on 24 hours a day, seven days a week.

110
00:04:04.800 --> 00:04:07.440
And that ultimately creates problems

111
00:04:07.440 --> 00:04:11.120
because it leads to new issues, new health conditions.

112
00:04:11.760 --> 00:04:14.160
The way that inflammation sounds like something has inflated

113
00:04:14.160 --> 00:04:15.120
or becomes swollen.

114
00:04:16.000 --> 00:04:16.800
Yeah.

115
00:04:16.880 --> 00:04:18.240
Well, that is a part of the process.

116
00:04:18.240 --> 00:04:20.720
For example, if you hurt your knee, right?

117
00:04:20.720 --> 00:04:22.480
There will be inflammation in your knee

118
00:04:22.480 --> 00:04:23.680
and it will get red.

119
00:04:23.680 --> 00:04:24.720
It will get swollen.

120
00:04:24.720 --> 00:04:26.080
It will become tender.

121
00:04:26.080 --> 00:04:28.240
And like, those are the typical characteristics

122
00:04:28.240 --> 00:04:30.480
of inflammation when it arrives.

123
00:04:31.040 --> 00:04:34.880
But what we're talking about is chronic low-grade inflammation.

124
00:04:34.880 --> 00:04:38.000
And this is a tricky thing because it can fly below the radar.

125
00:04:38.000 --> 00:04:40.800
It can fly below the radar where you don't realize that it's there.

126
00:04:41.360 --> 00:04:43.200
Your doctor may not realize that it's there.

127
00:04:43.840 --> 00:04:46.400
And it manifests in these subtle ways

128
00:04:46.400 --> 00:04:48.560
where it's like, you have increased fatigue.

129
00:04:48.560 --> 00:04:50.240
You have difficulty concentrating.

130
00:04:50.880 --> 00:04:52.480
You don't sleep well at night.

131
00:04:52.480 --> 00:04:54.880
You wake up with aches and pains

132
00:04:54.880 --> 00:04:57.440
or you have joints that hurt a little bit

133
00:04:57.440 --> 00:04:59.680
or you've had skin issues, right?

134
00:04:59.680 --> 00:05:01.680
And it's like, well, we all have those problems.

135
00:05:02.560 --> 00:05:03.520
But that's inflammation.

136
00:05:04.080 --> 00:05:06.800
Inflammation is driving many of those issues.

137
00:05:07.600 --> 00:05:10.640
And so it's important for people to be aware that,

138
00:05:11.120 --> 00:05:12.800
you know, you may, like, these,

139
00:05:12.800 --> 00:05:14.640
there's so many patients that go to their doctor

140
00:05:14.640 --> 00:05:16.240
complaining of these symptoms.

141
00:05:17.040 --> 00:05:20.080
And the doctor is kind of not really sure what to do about that.

142
00:05:20.640 --> 00:05:22.240
And I think it's time for us to like,

143
00:05:22.240 --> 00:05:25.840
open our mind and bring awareness to the possibility

144
00:05:25.840 --> 00:05:27.440
that there is this issue.

145
00:05:27.440 --> 00:05:28.080
Inflammation.

146
00:05:28.080 --> 00:05:30.560
That's driving that problem, the symptoms,

147
00:05:31.120 --> 00:05:33.200
the health conditions of which there are many.

148
00:05:33.840 --> 00:05:35.920
And ultimately, we need a plan to address that.

149
00:05:35.920 --> 00:05:39.040
And it's, can you be like skinny and in shape

150
00:05:39.040 --> 00:05:40.320
and still have inflammation?

151
00:05:40.400 --> 00:05:41.280
A hundred percent.

152
00:05:41.280 --> 00:05:43.280
So it's not just a white thing.

153
00:05:43.280 --> 00:05:44.320
No, it's not just the white thing.

154
00:05:44.320 --> 00:05:46.480
Because if you think about, you know,

155
00:05:46.480 --> 00:05:50.240
people who are competitive bodybuilders,

156
00:05:50.880 --> 00:05:52.720
they look amazing on the outside.

157
00:05:53.520 --> 00:05:55.600
And they're falling apart on the inside.

158
00:05:56.400 --> 00:05:59.840
And these people often suffer with digestive health problems.

159
00:05:59.840 --> 00:06:01.680
I know because they reach out to me,

160
00:06:01.680 --> 00:06:03.760
including many people that are well known

161
00:06:03.760 --> 00:06:04.880
who look incredible.

162
00:06:05.520 --> 00:06:07.360
And they're suffering with gut issues.

163
00:06:07.360 --> 00:06:09.520
And then ultimately, they're at risk for other

164
00:06:09.600 --> 00:06:11.360
health-related problems afterwards.

165
00:06:11.360 --> 00:06:13.920
So on this point of inflammation is when your immune system

166
00:06:13.920 --> 00:06:14.640
kind of stays on.

167
00:06:15.200 --> 00:06:16.080
Why does it stay on?

168
00:06:16.720 --> 00:06:18.560
And I mean, how do I turn it off?

169
00:06:18.560 --> 00:06:21.120
Well, we have to start with acknowledging

170
00:06:21.120 --> 00:06:24.000
that the reason why this causes problems is that

171
00:06:24.960 --> 00:06:28.480
let's sort of use an analogy of the immune system

172
00:06:28.480 --> 00:06:30.960
is your small army.

173
00:06:31.680 --> 00:06:32.960
And they're there to defend you.

174
00:06:33.680 --> 00:06:36.880
And when we activate the army and they're actually going to war,

175
00:06:37.600 --> 00:06:39.840
you have to expect that there's going to be

176
00:06:39.840 --> 00:06:41.600
damage to the surrounding areas.

177
00:06:43.200 --> 00:06:45.440
If there's a war occurring, of course,

178
00:06:45.440 --> 00:06:48.640
there's decimation and damage that occurs and it's brutal.

179
00:06:49.360 --> 00:06:52.480
And the problem is that if we're activating the immune system,

180
00:06:52.480 --> 00:06:55.120
the areas that are surrounding it, that's your body.

181
00:06:56.000 --> 00:06:58.560
And the decimation and destruction that's occurring

182
00:06:58.560 --> 00:07:00.720
is within your own tissues, within your organs.

183
00:07:01.280 --> 00:07:02.880
As I was researching this book,

184
00:07:02.880 --> 00:07:06.560
I actually took three years to understand this topic.

185
00:07:07.040 --> 00:07:10.400
And what I discovered is a connection between

186
00:07:10.400 --> 00:07:13.200
your immune system and your gut that is undeniable.

187
00:07:14.400 --> 00:07:17.280
And that connection becomes the powerful factor

188
00:07:18.000 --> 00:07:21.200
that allows you to understand why it happens

189
00:07:21.680 --> 00:07:22.640
and how we can fix it.

190
00:07:23.440 --> 00:07:26.480
We have our gut microbiome

191
00:07:27.040 --> 00:07:30.720
and there are 38 trillion microbes that live inside of our large intestine.

192
00:07:31.760 --> 00:07:36.480
And they include bacteria and yeast and archaea,

193
00:07:36.560 --> 00:07:39.680
which are these things that have been on the planet for 4 billion years

194
00:07:40.240 --> 00:07:41.920
and possibly parasites.

195
00:07:42.640 --> 00:07:45.600
And so in this entire community of microorganisms,

196
00:07:46.080 --> 00:07:47.120
they're there with the purpose.

197
00:07:47.760 --> 00:07:50.160
And that is to support you and your physiology.

198
00:07:50.800 --> 00:07:53.680
One of their key jobs is actually to

199
00:07:54.800 --> 00:07:59.520
basically feed the gut barrier that lines your entire intestines.

200
00:07:59.520 --> 00:08:01.280
So you're going to show me using this?

201
00:08:01.280 --> 00:08:01.600
Sure.

202
00:08:01.600 --> 00:08:03.600
Is this the right part of the body?

203
00:08:04.160 --> 00:08:09.040
So now the large intestine is the home to your microbiome.

204
00:08:09.600 --> 00:08:12.880
So these 38 trillion microbes, this is their residence,

205
00:08:12.880 --> 00:08:14.320
this is their domain where they live.

206
00:08:15.120 --> 00:08:16.640
Now this entire system,

207
00:08:17.360 --> 00:08:21.760
which is like on the order of 20 or 25 feet,

208
00:08:21.760 --> 00:08:24.400
so like something on the range of 6 to 8 meters,

209
00:08:25.520 --> 00:08:29.520
it's coated with a single layer of cells,

210
00:08:29.520 --> 00:08:31.040
which we call the epithelial layer.

211
00:08:31.920 --> 00:08:33.520
And that is your gut barrier.

212
00:08:34.080 --> 00:08:38.720
And it's a quite fascinating part of your body because this is like the castle wall

213
00:08:38.720 --> 00:08:40.320
and keeps the bad stuff out.

214
00:08:40.880 --> 00:08:43.280
But simultaneously needs to allow the good stuff in.

215
00:08:44.480 --> 00:08:47.680
And these cells, they turn over every 3 to 5 days.

216
00:08:48.560 --> 00:08:53.440
So it's a beautiful thing actually because every 3 to 5 days,

217
00:08:53.440 --> 00:08:56.560
you have an opportunity to create a brand new gut barrier.

218
00:08:57.440 --> 00:09:00.800
So within the system, the microbes that live inside your colon,

219
00:09:00.800 --> 00:09:05.120
their job is to basically repair and restore the gut barrier.

220
00:09:06.000 --> 00:09:07.840
And when the gut barrier is intact,

221
00:09:08.800 --> 00:09:11.280
it's going to do its job of protecting the immune system.

222
00:09:12.800 --> 00:09:14.720
And when the gut barrier starts to break down,

223
00:09:15.920 --> 00:09:17.760
then things can sneak across,

224
00:09:18.640 --> 00:09:22.000
which we would refer to as increase in intestinal permeability,

225
00:09:22.000 --> 00:09:24.160
but the common language is we can gut.

226
00:09:25.120 --> 00:09:30.560
The immune system will see and recognize things that aren't supposed to be there.

227
00:09:31.520 --> 00:09:33.520
And so the immune system then steps up

228
00:09:34.800 --> 00:09:35.920
and wants to take it out.

229
00:09:36.480 --> 00:09:39.440
And that basically means it needs to get activated and attack.

230
00:09:40.640 --> 00:09:41.680
And that is inflammation.

231
00:09:42.640 --> 00:09:46.720
So the breakdown of these 3 systems that start with the microbes,

232
00:09:46.720 --> 00:09:49.200
microbes are actually your first layer of defense.

233
00:09:50.720 --> 00:09:53.200
And then leading to the breakdown of the gut barrier,

234
00:09:54.320 --> 00:09:56.880
is what ultimately activates the immune system,

235
00:09:56.880 --> 00:10:00.000
when we have things that are sneaking across that are not supposed to be there.

236
00:10:00.560 --> 00:10:02.960
The reverse can also be true.

237
00:10:03.520 --> 00:10:06.160
And that, to me, is where the exciting opportunity exists,

238
00:10:06.160 --> 00:10:09.360
is that if you can heal the gut microbes,

239
00:10:09.360 --> 00:10:12.960
then the gut microbes can get back to work and do their job of repairing

240
00:10:12.960 --> 00:10:14.640
and restoring the gut barrier.

241
00:10:14.640 --> 00:10:17.600
And when you create a strong gut barrier,

242
00:10:17.600 --> 00:10:20.000
then basically you're protecting the immune system.

243
00:10:20.000 --> 00:10:22.960
And then what you see actually is the immune system cools off,

244
00:10:22.960 --> 00:10:25.680
and it becomes more tactical and capable of doing its job.

245
00:10:26.720 --> 00:10:30.640
Okay. And when we're eating lots of bad stuff,

246
00:10:30.640 --> 00:10:33.200
and many of the things we're going to talk about today,

247
00:10:33.200 --> 00:10:35.760
a causing a breakdown in those microbes,

248
00:10:35.760 --> 00:10:38.000
which is causing the gut barrier to worsen,

249
00:10:38.000 --> 00:10:40.720
which is causing the immune system to kick in,

250
00:10:40.720 --> 00:10:42.000
which is causing the inflammation.

251
00:10:42.000 --> 00:10:46.480
And the inflammation is therefore causing ourselves to be damaged.

252
00:10:47.200 --> 00:10:51.600
What's the immune system over functioning causing?

253
00:10:52.560 --> 00:10:54.400
Like you're talking about the army analogy,

254
00:10:54.400 --> 00:10:55.680
whether it's an army and they're at war,

255
00:10:55.680 --> 00:10:58.480
and some of them are damaging the surroundings.

256
00:10:59.840 --> 00:11:01.680
How is it damaging my surroundings,

257
00:11:01.680 --> 00:11:04.640
my immune system being on all the time?

258
00:11:04.640 --> 00:11:09.520
Well, so what ends up happening is it sets off this sort of chain reaction,

259
00:11:10.320 --> 00:11:12.960
which can have an effect throughout your entire body,

260
00:11:12.960 --> 00:11:16.400
where the immune cells is not just a couple of immune cells.

261
00:11:16.400 --> 00:11:18.160
They start to basically send out signals.

262
00:11:18.800 --> 00:11:20.640
And these signals, we call them cytokines.

263
00:11:21.200 --> 00:11:22.880
So you can measure those cytokines.

264
00:11:22.880 --> 00:11:25.520
And those are basically communication tools

265
00:11:25.520 --> 00:11:28.480
that the immune cells are using with each other to basically call for help.

266
00:11:29.280 --> 00:11:30.960
So, and as they get revved up,

267
00:11:31.600 --> 00:11:33.440
these cytokines start to go out,

268
00:11:33.920 --> 00:11:37.760
and then this leads to a cascade of even more immune cells,

269
00:11:37.760 --> 00:11:40.320
releasing even more cytokines.

270
00:11:40.320 --> 00:11:42.480
And so, and then kick off this wave.

271
00:11:43.280 --> 00:11:46.880
And this is what ultimately you can feel throughout your entire body.

272
00:11:47.840 --> 00:11:52.160
And it has these consequences of basically causing damage to these individual tissues.

273
00:11:52.160 --> 00:11:53.840
So it depends on which tissue we're referring to.

274
00:11:54.720 --> 00:11:56.880
Inflammation in the liver, we would call hepatitis.

275
00:11:57.760 --> 00:12:01.680
But at the same time, we have overwhelming evidence at this point

276
00:12:01.680 --> 00:12:05.520
that inflammation in the brain, which we call neuroinflammation,

277
00:12:06.080 --> 00:12:08.320
has been associated with mood disorders.

278
00:12:08.320 --> 00:12:09.600
So like major depression,

279
00:12:10.320 --> 00:12:12.640
inflammation in the brain has been associated with cognitive disorders,

280
00:12:12.640 --> 00:12:14.720
like Alzheimer's disease, Parkinson's disease.

281
00:12:15.520 --> 00:12:19.200
So, and it's not to claim, it's not to claim that all disease

282
00:12:20.560 --> 00:12:23.520
literally is related or caused by the gut microbiome.

283
00:12:23.520 --> 00:12:24.320
That's not the call.

284
00:12:25.120 --> 00:12:27.920
It's more so to say that we need to understand

285
00:12:28.480 --> 00:12:32.400
that our immune system is so powerfully connected to our microbiome

286
00:12:32.400 --> 00:12:33.840
that you cannot separate the two.

287
00:12:35.200 --> 00:12:39.040
And there's evidence to suggest that we can manipulate.

288
00:12:39.040 --> 00:12:42.000
So whether it be antibiotics which decimate the gut

289
00:12:42.800 --> 00:12:46.240
or the alternative, the opposite, would be a fecal transplant

290
00:12:46.960 --> 00:12:50.160
which rapidly reinvigorates the gut and restores that gut

291
00:12:50.160 --> 00:12:51.600
architecture and ecosystem.

292
00:12:51.600 --> 00:12:53.120
What's a fecal transplant?

293
00:12:53.120 --> 00:12:56.240
So fecal transplant is where you take a healthy person's poop

294
00:12:56.800 --> 00:12:58.880
and you transfer it into the person who's sick.

295
00:13:00.160 --> 00:13:01.840
And where are they administering it?

296
00:13:02.160 --> 00:13:04.240
The way that I've always done the fecal transplant

297
00:13:04.240 --> 00:13:07.360
because I've done many throughout my career is during a colonoscopy.

298
00:13:08.320 --> 00:13:10.480
So, if in theory,

299
00:13:10.480 --> 00:13:12.320
I wouldn't say colonoscopy.

300
00:13:12.320 --> 00:13:15.680
Yeah, so colonoscopy is a medical procedure

301
00:13:16.640 --> 00:13:19.120
where typically you would be asleep.

302
00:13:19.760 --> 00:13:23.200
And while you're asleep, I take a long flexible tube

303
00:13:23.200 --> 00:13:25.440
that is about the size of my index finger.

304
00:13:26.320 --> 00:13:28.640
And I can pass that with control

305
00:13:29.760 --> 00:13:34.240
all the way through the entirety of your large intestine

306
00:13:34.320 --> 00:13:35.920
which is about five or six feet long.

307
00:13:36.800 --> 00:13:41.200
And I can actually dip into the last part of the small intestine

308
00:13:41.200 --> 00:13:43.280
which we call the terminal ilium which is down here

309
00:13:43.280 --> 00:13:45.520
in the right lower part of the abdomen.

310
00:13:46.640 --> 00:13:48.000
You're missing the fecal transplant

311
00:13:48.000 --> 00:13:50.640
because they have this vicious infection called c-diff.

312
00:13:51.680 --> 00:13:53.760
And again, those infections,

313
00:13:53.760 --> 00:13:55.600
this infection can be life threatening.

314
00:13:55.600 --> 00:13:57.600
And you're administering the fecal transplant

315
00:13:57.600 --> 00:13:59.440
because antibiotics are not working.

316
00:14:00.400 --> 00:14:02.000
So, you need an alternative

317
00:14:02.720 --> 00:14:06.400
where the idea and goal is to restore balance

318
00:14:06.400 --> 00:14:08.720
within the gut ecosystem.

319
00:14:08.720 --> 00:14:10.240
Yeah, you're putting good bacteria

320
00:14:10.240 --> 00:14:12.240
and not taking bad bacteria.

321
00:14:12.240 --> 00:14:14.240
Yeah, not taking old bacteria out, I guess.

322
00:14:14.240 --> 00:14:16.320
So, you put the good bacteria in

323
00:14:17.040 --> 00:14:20.240
and when this happens, you're actually all at once

324
00:14:21.280 --> 00:14:24.240
reinstalling potentially hundreds of species

325
00:14:25.440 --> 00:14:27.120
in balance in the right amounts.

326
00:14:27.760 --> 00:14:30.000
So, it's like an entire ecosystem transplant.

327
00:14:30.000 --> 00:14:32.080
It would be like us being like, okay,

328
00:14:33.280 --> 00:14:35.600
here's this forest that's not doing well.

329
00:14:36.240 --> 00:14:37.840
We're going to take the Amazon

330
00:14:37.840 --> 00:14:40.400
and we're going to transplant it into the space

331
00:14:40.400 --> 00:14:42.160
and now that we have all these animals

332
00:14:42.160 --> 00:14:44.320
that do well in the space,

333
00:14:44.320 --> 00:14:46.720
the forest is washed and is vibrant again.

334
00:14:46.720 --> 00:14:48.720
So, going back to a point about the immune system.

335
00:14:48.720 --> 00:14:50.560
The reason why the immune system is staying on

336
00:14:50.560 --> 00:14:54.080
is because I have damaged my gut

337
00:14:54.080 --> 00:14:56.320
and it's essentially trying to repair my gut.

338
00:14:56.320 --> 00:14:58.800
And so, if I live in a permanent state of a damaged gut

339
00:14:58.800 --> 00:15:00.480
because of what I'm consuming,

340
00:15:00.480 --> 00:15:02.400
then I'm going to live in a permanent state

341
00:15:02.400 --> 00:15:03.600
theoretically of information.

342
00:15:04.320 --> 00:15:06.560
The thesis from my perspective

343
00:15:06.560 --> 00:15:08.160
is that the modern worlds

344
00:15:09.200 --> 00:15:10.560
and the way in which we live

345
00:15:11.360 --> 00:15:12.960
is damaging our gut,

346
00:15:12.960 --> 00:15:14.800
damaging our microbiome

347
00:15:14.800 --> 00:15:17.200
and then we're suffering the consequence of that,

348
00:15:17.200 --> 00:15:19.120
which is disruption of our gut barrier

349
00:15:19.120 --> 00:15:22.000
and ultimately the activation of our immune system

350
00:15:22.000 --> 00:15:23.680
in this forever war,

351
00:15:23.680 --> 00:15:25.120
which is chronically a great inflammation.

352
00:15:26.080 --> 00:15:27.920
How is cancer associated with this?

353
00:15:27.920 --> 00:15:30.640
You talked about 130 different diseases

354
00:15:30.640 --> 00:15:33.440
and in your book, I think it's around page 22,

355
00:15:33.440 --> 00:15:36.160
you mentioned, I think it's chemotherapy

356
00:15:36.160 --> 00:15:37.840
where you're making an analogy between

357
00:15:37.840 --> 00:15:39.760
how chemotherapy wipes everything out

358
00:15:39.760 --> 00:15:43.440
and how a poorly kept gut is associated

359
00:15:43.440 --> 00:15:46.400
with an increase in cancer at likelihoods.

360
00:15:47.440 --> 00:15:48.240
Let's start with this.

361
00:15:49.120 --> 00:15:53.920
Your body produces 3.8 million cells every second.

362
00:15:54.560 --> 00:15:57.440
Your immune system has the responsibility

363
00:15:57.440 --> 00:15:59.200
of identifying where there's a problem

364
00:15:59.200 --> 00:16:00.000
and taking it out.

365
00:16:01.040 --> 00:16:04.480
You can't possibly create 3.8 million new cells

366
00:16:04.480 --> 00:16:06.960
and not have some genetic abnormality

367
00:16:07.520 --> 00:16:08.560
that could turn into cancer.

368
00:16:09.600 --> 00:16:11.920
So the responsibility of the immune system

369
00:16:11.920 --> 00:16:15.680
is to basically be perfect every day of your life

370
00:16:15.680 --> 00:16:17.520
and remove those problematic cells

371
00:16:17.520 --> 00:16:19.360
before they turn into something bigger and better.

372
00:16:20.800 --> 00:16:22.080
It's an impossible task.

373
00:16:22.720 --> 00:16:25.440
There's an entire story that's unfolding now

374
00:16:25.440 --> 00:16:28.720
in this conversation about how the gut microbiome

375
00:16:28.720 --> 00:16:30.240
is connected to our immune system

376
00:16:30.240 --> 00:16:32.240
and the way in which we treat cancer.

377
00:16:33.120 --> 00:16:35.680
And it started really in melanoma.

378
00:16:35.680 --> 00:16:39.360
We have been using sort of immune manipulations

379
00:16:39.360 --> 00:16:42.320
for a very long time to treat melanoma.

380
00:16:42.960 --> 00:16:46.080
But what changed is they were using these things

381
00:16:46.080 --> 00:16:47.120
called immunotherapy

382
00:16:48.320 --> 00:16:51.440
to be more specific immune checkpoint inhibitors.

383
00:16:52.160 --> 00:16:54.960
So it turns out that your immune cells

384
00:16:55.600 --> 00:16:57.680
have basically a kill switch.

385
00:16:57.680 --> 00:17:00.000
If there was a problem, you could flip it off immediately.

386
00:17:01.040 --> 00:17:04.240
And that specific receptor is called PD1.

387
00:17:04.960 --> 00:17:08.880
And the tumors, they're so nasty

388
00:17:08.880 --> 00:17:11.040
because they produce this protein

389
00:17:11.040 --> 00:17:12.720
that basically activates the kill switch.

390
00:17:13.360 --> 00:17:14.480
It turns off your immune system.

391
00:17:14.480 --> 00:17:15.760
And it turns off your immune system.

392
00:17:17.200 --> 00:17:18.960
So the immune checkpoint inhibitor,

393
00:17:19.040 --> 00:17:22.560
the idea is to basically flip that switch back on.

394
00:17:23.920 --> 00:17:26.960
And by flipping it on, activate your immune system

395
00:17:26.960 --> 00:17:30.400
which will then wake up, see this cancer be like,

396
00:17:30.400 --> 00:17:33.680
okay, that needs to be taken out and go after it.

397
00:17:34.240 --> 00:17:36.400
If someone received antibiotics

398
00:17:36.400 --> 00:17:38.480
before the immune checkpoint inhibitor, they didn't do well.

399
00:17:39.040 --> 00:17:41.280
So then it raised the question, maybe this is a point

400
00:17:41.280 --> 00:17:42.000
microbiome thing.

401
00:17:42.560 --> 00:17:44.560
So they said, okay, well, if antibiotics do this,

402
00:17:44.560 --> 00:17:46.560
what happens if we move in the opposite direction

403
00:17:47.200 --> 00:17:50.000
and basically like restore the microbiome

404
00:17:50.000 --> 00:17:51.120
with a feco transplant?

405
00:17:51.760 --> 00:17:53.920
And what they discovered was incredible results.

406
00:17:54.480 --> 00:17:56.480
There's now multiple studies in melanoma

407
00:17:57.040 --> 00:18:00.000
where they take people and they give them a feco transplant

408
00:18:00.000 --> 00:18:01.760
from someone who was a responder

409
00:18:02.880 --> 00:18:05.200
and give it to the person who's about to go get treated.

410
00:18:06.240 --> 00:18:07.040
And that's what they did.

411
00:18:07.040 --> 00:18:12.800
And with incredible results, like literally twice as many people

412
00:18:13.760 --> 00:18:17.680
were beating cancer relative to the expectation.

413
00:18:17.680 --> 00:18:20.480
The fascinating thing about that is that

414
00:18:21.600 --> 00:18:22.800
it's not just a cancer story.

415
00:18:23.840 --> 00:18:26.800
There's research now in Parkinson's disease.

416
00:18:26.800 --> 00:18:31.360
So Parkinson's disease is a neurocognitive disorder.

417
00:18:31.360 --> 00:18:34.400
So that means basically it's a brain condition.

418
00:18:35.360 --> 00:18:36.000
Well, it turns out

419
00:18:37.360 --> 00:18:41.680
that Parkinson's probably starts in the gut.

420
00:18:42.800 --> 00:18:47.360
And this is actually a disorder of the gut brain connection

421
00:18:47.360 --> 00:18:48.880
because both parts are involved.

422
00:18:48.880 --> 00:18:51.200
It's not just the brain condition.

423
00:18:51.920 --> 00:18:55.920
The brain condition is actually the more severe part.

424
00:18:56.960 --> 00:18:57.120
So

425
00:19:00.000 --> 00:19:01.840
for the people who are listening at home,

426
00:19:01.840 --> 00:19:06.400
we have a model out and I have just lifted their skull

427
00:19:06.400 --> 00:19:09.520
like a handable lector and exposed their brain tissue.

428
00:19:10.080 --> 00:19:12.320
And what we want to talk about is the brain gut connection.

429
00:19:12.320 --> 00:19:14.800
The connections between the brain and their intestines.

430
00:19:15.680 --> 00:19:18.800
And so we have classically thought of Parkinson's disease

431
00:19:18.800 --> 00:19:21.280
as being a brain health problem.

432
00:19:21.280 --> 00:19:24.000
But I'm here to tell you that this problem begins

433
00:19:24.000 --> 00:19:27.120
down here in the gut and involves the connections between the two.

434
00:19:27.760 --> 00:19:31.600
Because every single person that I've ever seen with Parkinson's disease,

435
00:19:31.600 --> 00:19:32.480
they're constipated.

436
00:19:33.920 --> 00:19:34.400
All of them.

437
00:19:35.840 --> 00:19:41.200
And what's interesting is that they've now shown that the constipation

438
00:19:41.360 --> 00:19:45.440
comes before the Parkinson's disease.

439
00:19:46.160 --> 00:19:48.400
So now this doesn't mean for people who are constipated,

440
00:19:48.400 --> 00:19:49.920
there's a lot of you out there.

441
00:19:49.920 --> 00:19:51.600
This doesn't mean that if you're constipated,

442
00:19:51.600 --> 00:19:53.440
you're going to develop Parkinson's disease.

443
00:19:53.440 --> 00:19:55.760
There's a very small percentage of people.

444
00:19:55.760 --> 00:19:58.800
But it's important to understand that the manifestations

445
00:19:58.800 --> 00:20:01.360
of this health condition actually start in the digestive system

446
00:20:01.360 --> 00:20:03.920
before they actually transfer up to the brain.

447
00:20:04.800 --> 00:20:07.040
And so now in this study, Steve,

448
00:20:07.040 --> 00:20:09.920
what they did is they took these people who have Parkinson's disease,

449
00:20:10.000 --> 00:20:11.680
they gave them a fecal transplant.

450
00:20:11.680 --> 00:20:12.800
They gave them a poo transplant.

451
00:20:12.800 --> 00:20:14.000
They gave them a poo transplant.

452
00:20:14.880 --> 00:20:20.000
And what they found was a year later,

453
00:20:22.000 --> 00:20:27.280
they had a durable, continued benefit in terms of their movement issues.

454
00:20:29.440 --> 00:20:31.920
There are now other studies with Parkinson's disease

455
00:20:31.920 --> 00:20:34.080
that are showing benefit both for the brain

456
00:20:34.960 --> 00:20:37.040
and the symptoms of Parkinson's disease,

457
00:20:37.120 --> 00:20:39.600
but also for the gut in terms of that constipation

458
00:20:39.600 --> 00:20:40.800
that I was talking about.

459
00:20:40.800 --> 00:20:42.240
I mean, it begs the question,

460
00:20:42.240 --> 00:20:43.680
these poo transplant sound great.

461
00:20:44.480 --> 00:20:46.240
Can the average person go and get one?

462
00:20:46.240 --> 00:20:47.680
I think we need to talk about that.

463
00:20:48.240 --> 00:20:49.280
Yeah, we need to talk about that.

464
00:20:49.280 --> 00:20:51.040
Because there was a Netflix special

465
00:20:51.040 --> 00:20:52.480
where they made it sound like

466
00:20:53.440 --> 00:20:55.920
you should just do it at home, do not do that.

467
00:20:55.920 --> 00:20:56.960
Please do not do that.

468
00:20:57.600 --> 00:21:00.160
So number one, we need to study

469
00:21:00.960 --> 00:21:02.880
and adequately understand what the risks are.

470
00:21:03.600 --> 00:21:06.240
The fecal transplant makes it sound like this is like the quick,

471
00:21:06.240 --> 00:21:08.880
easy thing that you do and you fix your entire life.

472
00:21:09.600 --> 00:21:13.760
But that's not the same as rebuilding your microbiome,

473
00:21:13.760 --> 00:21:16.080
using the lifestyle and diet tools

474
00:21:16.720 --> 00:21:19.440
that actually are going to give you the meaningful health impact

475
00:21:19.440 --> 00:21:20.240
that you're searching for.

476
00:21:20.240 --> 00:21:21.040
Over the long term.

477
00:21:21.040 --> 00:21:21.680
Over the long term.

478
00:21:22.320 --> 00:21:26.080
A huge percentage of the population struggle with gut problems.

479
00:21:26.640 --> 00:21:28.560
We asked the driver's here audience

480
00:21:28.560 --> 00:21:32.880
and roughly, it was over 60% of people that listen

481
00:21:32.880 --> 00:21:35.280
said that they're currently struggling with some kind of gut problem,

482
00:21:35.360 --> 00:21:38.160
whether it's bloating or some kind of discomfort

483
00:21:38.160 --> 00:21:40.560
or just digestion issues generally.

484
00:21:41.760 --> 00:21:44.080
Now that's 61% of people responding to those three words.

485
00:21:44.080 --> 00:21:46.400
Bloating discomfort, a regular digestion.

486
00:21:46.400 --> 00:21:50.240
Then about 15% of people said that they have IBS.

487
00:21:50.240 --> 00:21:52.560
14, 15% of people said self-diagnosed

488
00:21:52.560 --> 00:21:54.400
that they think they have irritable bowel syndrome.

489
00:21:57.120 --> 00:21:58.160
Am I right in thinking

490
00:21:59.440 --> 00:22:03.040
the causes of what they're saying they have

491
00:22:03.040 --> 00:22:05.040
are wildly different potentially?

492
00:22:05.200 --> 00:22:06.880
Or is it like one or two things?

493
00:22:07.760 --> 00:22:10.480
Because I'm trying to figure out how I help those 61% of people that.

494
00:22:11.040 --> 00:22:12.480
Like me have

495
00:22:12.480 --> 00:22:14.880
eat something sometimes and then feel shit

496
00:22:14.880 --> 00:22:16.400
and then not really sure what it is,

497
00:22:17.120 --> 00:22:19.040
feel a little bit bloated, might feel a bit gassy,

498
00:22:20.000 --> 00:22:21.360
might have strange digestion,

499
00:22:21.360 --> 00:22:24.320
but not necessarily sure what's causing it and when.

500
00:22:24.320 --> 00:22:24.960
Yeah.

501
00:22:24.960 --> 00:22:26.960
I mean, this is the same issue that I struggle with.

502
00:22:26.960 --> 00:22:31.200
So I read a book with the goal of trying to help as many people as possible

503
00:22:31.200 --> 00:22:33.920
knowing that there's no one's has fits all.

504
00:22:35.040 --> 00:22:38.480
So ultimately it's about empowering people with the right information

505
00:22:38.480 --> 00:22:40.240
and helping them to identify.

506
00:22:40.240 --> 00:22:43.040
I literally wrote about this in my author's note right in the front of the book,

507
00:22:43.040 --> 00:22:45.920
which is basically to say you're all going to read the same book,

508
00:22:45.920 --> 00:22:49.760
but the way in which this book touches you is going to be unique to you.

509
00:22:49.760 --> 00:22:52.320
There's going to be something in there that you're going to find

510
00:22:52.320 --> 00:22:53.600
that you're like, that's my moment.

511
00:22:53.600 --> 00:22:54.720
That's my aha moment.

512
00:22:55.680 --> 00:22:58.640
And for many people like just looking statistically,

513
00:22:58.640 --> 00:23:00.320
looking at the average American diet,

514
00:23:00.320 --> 00:23:02.480
there's a huge opportunity when it comes to diet.

515
00:23:03.360 --> 00:23:06.400
And that is where I put a lot of energy and attention because I just,

516
00:23:06.400 --> 00:23:07.840
I know what the stats say.

517
00:23:07.840 --> 00:23:09.520
So I know America needs this.

518
00:23:10.240 --> 00:23:14.480
But at the same time, there's a conversation that gets into other topics that,

519
00:23:14.480 --> 00:23:19.360
look, the way that we live is different than the way that our grandparents

520
00:23:19.360 --> 00:23:20.400
grew up when they were kids.

521
00:23:21.360 --> 00:23:25.440
To me, it's more about like helping people to see like what is that one thing for them.

522
00:23:25.440 --> 00:23:29.200
There's some people who are going to be listening to this that it's not their diet.

523
00:23:29.200 --> 00:23:30.160
It's not sleep.

524
00:23:30.160 --> 00:23:31.360
It's not circadian rhythm.

525
00:23:31.360 --> 00:23:31.920
It's trauma.

526
00:23:32.800 --> 00:23:35.920
And I think that these are things that need to, like we need to shine a light on that.

527
00:23:35.920 --> 00:23:39.040
We'll do all of that on this point about bloating discomfort,

528
00:23:39.040 --> 00:23:40.640
regular digestion.

529
00:23:40.640 --> 00:23:42.560
If I have one of those things,

530
00:23:42.560 --> 00:23:45.680
does that theoretically mean that something is not right?

531
00:23:45.680 --> 00:23:47.120
Everyone gets bored at once in a while.

532
00:23:47.680 --> 00:23:53.200
So I think it would be unfair to make it sound like you should never have any adverse symptoms at all.

533
00:23:53.760 --> 00:23:56.960
But if it's prolonged, but if it's prolonged, if it's a chronic health issue,

534
00:23:56.960 --> 00:23:59.760
if you're the type of person who you wake up in the morning and you say,

535
00:23:59.760 --> 00:24:01.600
I hope today is going to be a good day.

536
00:24:01.600 --> 00:24:03.920
I hope I don't have to deal with that specific issue.

537
00:24:03.920 --> 00:24:05.120
You have a problem.

538
00:24:06.080 --> 00:24:07.360
Like we already know.

539
00:24:07.360 --> 00:24:09.600
And then we have to work on that to address that issue.

540
00:24:10.320 --> 00:24:14.640
And how we go about that, I think needs to be on some level personalized.

541
00:24:15.520 --> 00:24:19.840
But the tools that are at our disposal remain the same.

542
00:24:19.840 --> 00:24:21.840
So it's just a matter of like let's put it on the table.

543
00:24:22.880 --> 00:24:23.840
Here are your choices.

544
00:24:24.640 --> 00:24:26.720
You pick which ones are most applicable to you.

545
00:24:26.720 --> 00:24:28.080
Where are the opportunities for you?

546
00:24:28.080 --> 00:24:30.080
And I can't tell you that without knowing more about you.

547
00:24:30.080 --> 00:24:33.120
What about this issue of people getting gassy like farting a lot?

548
00:24:33.120 --> 00:24:33.680
Yeah.

549
00:24:33.680 --> 00:24:37.440
Is that typically associated with one particular gut issue?

550
00:24:37.440 --> 00:24:39.360
Or is that again, could that be a plethora of issues?

551
00:24:39.360 --> 00:24:41.280
So it could be a plethora of issues.

552
00:24:41.280 --> 00:24:43.680
This is a common problem.

553
00:24:44.240 --> 00:24:46.480
If I have to like start with what is my number one thing?

554
00:24:46.480 --> 00:24:47.200
It's constipation.

555
00:24:48.000 --> 00:24:48.400
For sure.

556
00:24:49.200 --> 00:24:50.320
A hundred percent.

557
00:24:50.320 --> 00:24:55.840
There are so many people who are listening right now that are constipated and they don't even know it.

558
00:24:56.640 --> 00:25:01.680
Because they poop every day and they think that how often they poop is the definition.

559
00:25:02.480 --> 00:25:03.440
And that's not true.

560
00:25:04.400 --> 00:25:08.800
So constipation is what happens when you're not adequately emptying your bottles.

561
00:25:10.640 --> 00:25:12.240
And that could be a frequency problem.

562
00:25:13.360 --> 00:25:16.240
But it could also be that it's a partial poop.

563
00:25:17.200 --> 00:25:17.760
Oh, okay.

564
00:25:17.760 --> 00:25:21.280
Because I thought constipation was if you just haven't been you can't get you into the toilet

565
00:25:21.280 --> 00:25:22.080
and nothing comes out.

566
00:25:22.080 --> 00:25:22.960
Look, don't get me wrong.

567
00:25:22.960 --> 00:25:25.280
If you don't poop for a week, I know you're constipated.

568
00:25:25.280 --> 00:25:26.800
I don't need to ask any more questions.

569
00:25:26.800 --> 00:25:28.080
If you go a week, but if it's,

570
00:25:28.960 --> 00:25:30.960
there are people who they poop every other day.

571
00:25:31.520 --> 00:25:32.320
That's their normal.

572
00:25:32.800 --> 00:25:33.760
They feel fine.

573
00:25:33.760 --> 00:25:35.040
They don't have any gut symptoms.

574
00:25:35.040 --> 00:25:36.480
They don't have a constipation problem.

575
00:25:36.480 --> 00:25:36.880
We're okay.

576
00:25:37.920 --> 00:25:38.160
Right?

577
00:25:38.160 --> 00:25:40.560
So frequency is not the feeling and endal.

578
00:25:40.560 --> 00:25:42.880
It's part of the equation, right?

579
00:25:42.880 --> 00:25:46.160
But there's also people who they poop

580
00:25:46.800 --> 00:25:50.000
and I want to sort of paint the picture and forgive me.

581
00:25:50.000 --> 00:25:51.680
I feel very comfortable talking about poop.

582
00:25:51.680 --> 00:25:53.280
This is what I've done for a living.

583
00:25:53.920 --> 00:25:57.840
But they go to the bathroom in the morning, they struggle.

584
00:25:59.280 --> 00:26:00.320
It's not satisfying.

585
00:26:01.040 --> 00:26:03.920
They had to work really hard to get a little nugget to come out.

586
00:26:05.040 --> 00:26:06.640
And then they feel like they still have to go.

587
00:26:08.240 --> 00:26:10.960
And maybe 45 minutes later, they poop again.

588
00:26:11.840 --> 00:26:12.880
Okay, that's not a new poop.

589
00:26:13.840 --> 00:26:15.120
You're doing partial poops.

590
00:26:15.120 --> 00:26:17.600
You're probably doing a 20 or 25% poop.

591
00:26:18.240 --> 00:26:20.720
So you could poop three, four times during the day.

592
00:26:20.720 --> 00:26:24.640
You might not still be fully emptying your bottles, right?

593
00:26:24.640 --> 00:26:27.440
And so that's an example of a person

594
00:26:27.440 --> 00:26:30.000
who can actually be struggling with bloating and constipation

595
00:26:30.000 --> 00:26:31.920
and not think because they're like,

596
00:26:31.920 --> 00:26:33.680
Doc, I'm pooping three times a day.

597
00:26:34.400 --> 00:26:36.080
Where is the gas coming from?

598
00:26:36.080 --> 00:26:36.560
And that's it.

599
00:26:36.560 --> 00:26:39.200
Why do people eat something and then you fart a lot?

600
00:26:39.200 --> 00:26:40.160
What's going on?

601
00:26:40.160 --> 00:26:42.160
So gas travels with poop.

602
00:26:44.160 --> 00:26:46.560
You may, I don't mean you specifically, Steve,

603
00:26:46.560 --> 00:26:48.640
people listening may notice this,

604
00:26:49.120 --> 00:26:53.200
that you wake up in the morning and you're farting like crazy.

605
00:26:53.840 --> 00:26:59.120
And that farting continues until you actually have your morning bowel movement.

606
00:26:59.120 --> 00:27:02.160
And then once you have your good, healthy morning bowel movement,

607
00:27:02.160 --> 00:27:04.800
you feel solid and you're not farting anymore, right?

608
00:27:04.800 --> 00:27:06.240
The gas travels with the poop.

609
00:27:06.880 --> 00:27:09.360
So and the reason why this happens is because first of all,

610
00:27:09.360 --> 00:27:13.520
your poop is not just the leftover remains of your food.

611
00:27:14.320 --> 00:27:16.720
Actually, your poop is predominantly your microbiome.

612
00:27:18.720 --> 00:27:22.160
60% of the weight of your stool is microbial.

613
00:27:22.720 --> 00:27:23.280
Really?

614
00:27:23.280 --> 00:27:23.520
Yes.

615
00:27:24.880 --> 00:27:26.720
When you say microbial, you mean like the bacteria?

616
00:27:26.720 --> 00:27:27.440
The bacteria.

617
00:27:27.440 --> 00:27:28.160
60% of it.

618
00:27:28.160 --> 00:27:29.280
Let me give you an example.

619
00:27:29.280 --> 00:27:33.680
If I took your drink and I added some soluble fiber,

620
00:27:33.680 --> 00:27:35.840
which is pre-botic into your drink,

621
00:27:35.840 --> 00:27:37.280
yeah, there's no grit,

622
00:27:38.320 --> 00:27:39.520
there's no roughage.

623
00:27:39.520 --> 00:27:40.560
You don't even know it's there.

624
00:27:41.760 --> 00:27:44.720
And you're going to have a bigger, healthier bowel movement tomorrow

625
00:27:44.720 --> 00:27:46.240
as a result of what I just did.

626
00:27:46.240 --> 00:27:46.960
Why?

627
00:27:47.040 --> 00:27:50.240
Because I fed your microbes and they grow stronger

628
00:27:50.240 --> 00:27:52.720
and then they multiply and because they multiplied,

629
00:27:52.720 --> 00:27:55.360
you have a bigger bowel movement, right?

630
00:27:55.360 --> 00:27:57.120
That's the way that that works.

631
00:27:57.120 --> 00:27:58.080
Now don't get me wrong.

632
00:27:58.080 --> 00:27:59.680
You eat a salad.

633
00:28:00.320 --> 00:28:02.640
You're going to end up with a bigger bowel movement as well.

634
00:28:03.280 --> 00:28:06.240
But a big part of that is the fiber within that salad

635
00:28:06.240 --> 00:28:08.400
that's feeding these microbes, they multiply the grow

636
00:28:08.400 --> 00:28:09.600
and you have a big bowel movement.

637
00:28:09.600 --> 00:28:12.720
So if that was my stool, my poop,

638
00:28:12.720 --> 00:28:13.920
I'm holding a chocolate bar here.

639
00:28:14.560 --> 00:28:17.520
60% of that would be the microbes.

640
00:28:17.520 --> 00:28:19.520
60% of that would be the microbes.

641
00:28:19.520 --> 00:28:20.240
Yes.

642
00:28:20.240 --> 00:28:25.360
So for that person when the poop is in gridlock

643
00:28:25.360 --> 00:28:26.800
and it's not moving through,

644
00:28:27.440 --> 00:28:29.680
then those microbes are basically sitting there

645
00:28:29.680 --> 00:28:35.360
with unlimited time to ferment and produce gas.

646
00:28:36.160 --> 00:28:37.920
So anything they come in the context with,

647
00:28:37.920 --> 00:28:39.040
they're just going to start working out.

648
00:28:39.040 --> 00:28:40.960
So it's not just like a fiber thing.

649
00:28:42.080 --> 00:28:43.360
Anything they come in the context with,

650
00:28:43.360 --> 00:28:45.520
they could be protein, they will ferment it,

651
00:28:45.520 --> 00:28:46.880
they will produce gas.

652
00:28:46.880 --> 00:28:48.480
So this is a big part of the reason why

653
00:28:48.480 --> 00:28:50.800
constipation is so strongly associated with gas

654
00:28:50.800 --> 00:28:51.280
and bloating.

655
00:28:51.920 --> 00:28:53.920
When people eat dairy and things like that,

656
00:28:53.920 --> 00:28:55.680
and I think some people that have gluten,

657
00:28:55.680 --> 00:28:57.680
they often tend to get a little bit gassy.

658
00:28:57.680 --> 00:28:57.920
Yeah.

659
00:28:58.880 --> 00:29:00.080
Is that constipation?

660
00:29:00.720 --> 00:29:03.280
Gas and bloating is not just a constipation issue.

661
00:29:03.840 --> 00:29:06.800
I would argue that constipation is the number one cause

662
00:29:06.800 --> 00:29:07.680
of that particular issue.

663
00:29:07.680 --> 00:29:09.520
But there's many potential causes.

664
00:29:09.520 --> 00:29:10.960
Number one could be motility.

665
00:29:10.960 --> 00:29:12.000
That's constipation.

666
00:29:12.000 --> 00:29:12.800
What's motility?

667
00:29:12.800 --> 00:29:15.040
Motility is the way in which your intestines move.

668
00:29:15.840 --> 00:29:18.800
So if the intestines move too fast and out of rhythm,

669
00:29:18.800 --> 00:29:19.520
you get diarrhea.

670
00:29:20.320 --> 00:29:22.640
If the intestines slow down too much,

671
00:29:23.360 --> 00:29:25.680
sluggish, you get constipation.

672
00:29:25.680 --> 00:29:28.400
We want the intestines in a rhythm

673
00:29:28.400 --> 00:29:30.000
because when they're in a rhythm,

674
00:29:30.000 --> 00:29:30.800
just like your heart,

675
00:29:31.600 --> 00:29:32.960
that's when they perform their best.

676
00:29:33.680 --> 00:29:36.480
So an arrhythm basically means predictable,

677
00:29:36.480 --> 00:29:38.480
consistent, daily bowel movements.

678
00:29:39.040 --> 00:29:40.640
That's ultimately where we would love to be.

679
00:29:41.280 --> 00:29:42.560
And that, in a way,

680
00:29:42.560 --> 00:29:44.800
taps into like an entire circadian conversation

681
00:29:44.800 --> 00:29:45.600
that we can have later.

682
00:29:46.320 --> 00:29:48.400
This is a part of your circadian rhythm

683
00:29:48.960 --> 00:29:50.800
is a fantastic morning bowel movement.

684
00:29:51.520 --> 00:29:53.920
Motility is just one of the causes of gas and bloating.

685
00:29:54.480 --> 00:29:55.760
The second is the microbiome.

686
00:29:56.560 --> 00:29:59.200
If you have a microbiome that's damaged and struggling,

687
00:30:00.160 --> 00:30:02.640
it's not going to be able to do its job the way it's supposed to.

688
00:30:03.760 --> 00:30:07.920
And part of its job is processing and breaking down fiber

689
00:30:08.880 --> 00:30:10.480
because the fiber in our diet,

690
00:30:10.480 --> 00:30:12.240
we don't have the enzymes to digest it.

691
00:30:12.960 --> 00:30:14.720
So it works its way through the intestines,

692
00:30:14.720 --> 00:30:16.800
comes in the contact with the microbes and the microbes.

693
00:30:16.800 --> 00:30:19.920
They have literally 60,000 enzymes

694
00:30:20.560 --> 00:30:21.840
that we don't have as humans.

695
00:30:22.800 --> 00:30:25.040
They go to work as teams.

696
00:30:26.000 --> 00:30:27.520
Fiber stops being fiber,

697
00:30:28.240 --> 00:30:29.760
produces short-chain fatty acids.

698
00:30:29.760 --> 00:30:31.440
This is the way that it's supposed to work.

699
00:30:32.880 --> 00:30:34.320
When your gut is not happy,

700
00:30:34.960 --> 00:30:36.720
their weak, the microbes are weak.

701
00:30:37.600 --> 00:30:39.200
And you're asking them to do work.

702
00:30:40.000 --> 00:30:41.120
And they can't handle that.

703
00:30:41.760 --> 00:30:43.600
And you end up with sloppy digestion.

704
00:30:44.160 --> 00:30:45.200
And that's gas and bloating.

705
00:30:46.320 --> 00:30:47.760
The third thing can be your diet.

706
00:30:48.480 --> 00:30:50.080
So you just mentioned dairy,

707
00:30:50.720 --> 00:30:51.920
which contains lactose.

708
00:30:52.640 --> 00:30:55.440
Lactose can be easily fermented to produce gas.

709
00:30:56.720 --> 00:30:58.240
You mentioned gluten.

710
00:30:59.360 --> 00:31:00.800
Gluten itself is a protein.

711
00:31:00.800 --> 00:31:03.520
So can gluten technically be fermented?

712
00:31:03.520 --> 00:31:04.800
Yes, it could be technically fermented,

713
00:31:04.880 --> 00:31:06.720
but that's not really what's going on.

714
00:31:07.760 --> 00:31:11.120
What's happening is that gluten-containing foods,

715
00:31:11.840 --> 00:31:13.680
which are wheat, barley, and rye,

716
00:31:15.120 --> 00:31:18.640
also contain these carbohydrates called fructans.

717
00:31:20.000 --> 00:31:23.120
And fructans are actually really good for our microbes.

718
00:31:23.120 --> 00:31:23.920
They're pre-botic.

719
00:31:25.120 --> 00:31:29.360
But if you consume a very large amount of them and you're not used to eating these foods,

720
00:31:30.720 --> 00:31:31.920
it can cause gas and bloating.

721
00:31:32.400 --> 00:31:35.600
These days, when I was younger, if I had pasta,

722
00:31:36.160 --> 00:31:36.880
I was fine.

723
00:31:36.880 --> 00:31:38.320
If I have pasta these days,

724
00:31:38.320 --> 00:31:40.640
I'm going to feel it for the next two days.

725
00:31:40.640 --> 00:31:41.120
Really?

726
00:31:41.120 --> 00:31:41.680
Yeah, I don't know.

727
00:31:41.680 --> 00:31:42.880
I didn't even know what's going on.

728
00:31:42.880 --> 00:31:46.880
But then other people can eat pasta as much as they want, it seems.

729
00:31:46.880 --> 00:31:49.840
At a curiosity, can you go to Italy and eat pasta and be okay or not?

730
00:31:49.840 --> 00:31:50.160
Same thing.

731
00:31:51.200 --> 00:31:52.800
I haven't really not really tried.

732
00:31:54.400 --> 00:31:56.320
And it totally, I think when I remove

733
00:31:57.440 --> 00:32:01.440
when I have like non-gluten bread or non-gluten pasta,

734
00:32:01.920 --> 00:32:07.760
I think I feel much better, but I'm well aware from speaking to people like yourself that

735
00:32:07.760 --> 00:32:11.520
such a small percentage of the population is actually due to intolerant.

736
00:32:11.520 --> 00:32:13.280
But we all kind of think we are to some degree.

737
00:32:13.280 --> 00:32:14.880
I think it wasn't the numbers.

738
00:32:14.880 --> 00:32:17.040
Is it like 20% of people think they are or something?

739
00:32:17.040 --> 00:32:22.240
So like here in Los Angeles, it's probably 80% of people.

740
00:32:22.240 --> 00:32:22.880
I think they are.

741
00:32:22.880 --> 00:32:27.040
Well, almost everyone's gluten-free, which they don't need to be.

742
00:32:27.680 --> 00:32:29.280
And actually, you can cause problems.

743
00:32:29.840 --> 00:32:35.920
It can cause problems to be gluten-free unless you know what adaptations to make.

744
00:32:35.920 --> 00:32:38.560
So when you ask that question about Italy, what are you getting at?

745
00:32:38.560 --> 00:32:43.680
There's a processing issue in the United States involving wheat,

746
00:32:45.120 --> 00:32:49.520
which is that they allow the wheat to be sprayed with glyphosate,

747
00:32:50.480 --> 00:32:51.600
which is roundup.

748
00:32:51.600 --> 00:32:52.640
It's a weed killer.

749
00:32:52.640 --> 00:32:56.160
And they do that to basically dry it out as quickly as possible.

750
00:32:56.160 --> 00:33:01.040
So imagine for a moment that you're a farmer and you have this field of wheat,

751
00:33:01.040 --> 00:33:02.080
you harvest it.

752
00:33:02.080 --> 00:33:02.560
Okay?

753
00:33:02.560 --> 00:33:03.600
Here are your choices, Steve.

754
00:33:04.160 --> 00:33:08.080
You can wait a couple of weeks and let it dry out naturally in the air

755
00:33:08.080 --> 00:33:09.920
and store it somewhere.

756
00:33:09.920 --> 00:33:13.600
Or you can spray it with this chemical and it will be dry by tomorrow and then you can ship it up.

757
00:33:14.080 --> 00:33:14.720
Yeah.

758
00:33:14.720 --> 00:33:15.120
Right?

759
00:33:15.120 --> 00:33:18.400
And the problem is that glyphosate is not on the label.

760
00:33:19.120 --> 00:33:22.480
You would never know whether it's sprayed or not sprayed unless you're buying organic.

761
00:33:22.480 --> 00:33:25.360
If you buy organic, then by definition, they're not allowed to spray it.

762
00:33:27.040 --> 00:33:28.320
You would never know if it's there.

763
00:33:30.160 --> 00:33:34.240
The thing about glyphosate is that it's been approved

764
00:33:35.280 --> 00:33:39.440
to exist in our food system under the assumption of safety.

765
00:33:40.800 --> 00:33:46.000
Because what it does is it shuts down this thing called the Shikama pathway

766
00:33:46.800 --> 00:33:49.520
and that kills weeds or it kills plants.

767
00:33:50.640 --> 00:33:52.400
And we have a workaround.

768
00:33:53.120 --> 00:33:55.120
And it has to do with basically amino acids.

769
00:33:55.120 --> 00:33:59.280
We have a workaround where we can basically create those amino acids as humans.

770
00:34:00.640 --> 00:34:01.600
But the plants can't.

771
00:34:01.600 --> 00:34:03.040
So the plants die we live.

772
00:34:04.160 --> 00:34:07.360
But there's a problem which is that the microbes

773
00:34:08.560 --> 00:34:10.960
that live inside of our large intestine,

774
00:34:12.720 --> 00:34:14.240
they don't have the workaround.

775
00:34:15.520 --> 00:34:21.920
So that microscopic amount of glyphosate, you would say, well, us big humans, that's so small.

776
00:34:22.560 --> 00:34:24.960
You know, what do you think happens when it comes in the contact with them?

777
00:34:27.200 --> 00:34:30.400
We know that glyphosate disrupts the microbiome,

778
00:34:31.520 --> 00:34:33.600
that it depletes the beneficial bacteria.

779
00:34:34.640 --> 00:34:38.560
And the ones that tolerate it the best are the inflammatory ones, the bad bacteria.

780
00:34:38.560 --> 00:34:39.360
The bad bacteria.

781
00:34:39.360 --> 00:34:40.560
So you're shifting the balance.

782
00:34:41.520 --> 00:34:42.960
And this is a small thing.

783
00:34:42.960 --> 00:34:46.080
But I hear from people, Steve, that go to Italy.

784
00:34:46.080 --> 00:34:48.480
They say, I can't eat wheat in the United States.

785
00:34:49.600 --> 00:34:51.520
And then they go to Italy and they're fine.

786
00:34:51.680 --> 00:34:53.200
And you think it's that glyphosate?

787
00:34:53.200 --> 00:34:54.400
Yeah, they don't do that there.

788
00:34:54.400 --> 00:34:57.120
So if I tried, I'll try organic pasta tonight.

789
00:34:58.880 --> 00:35:00.080
And maybe that will be better.

790
00:35:00.080 --> 00:35:00.560
Yes.

791
00:35:00.560 --> 00:35:04.960
And then like the alternative choice is, how do you do a bread? Are you okay?

792
00:35:07.280 --> 00:35:09.040
Not all bread.

793
00:35:09.680 --> 00:35:11.680
My generally, I stay away from bread.

794
00:35:11.680 --> 00:35:12.240
Okay.

795
00:35:12.240 --> 00:35:13.520
Do you ever eat sourdough?

796
00:35:13.520 --> 00:35:13.920
Yeah.

797
00:35:13.920 --> 00:35:15.040
Do you do okay with sourdough?

798
00:35:15.040 --> 00:35:15.680
Yeah.

799
00:35:15.680 --> 00:35:16.640
There we go.

800
00:35:16.640 --> 00:35:18.960
So here's the second part of this equation.

801
00:35:19.040 --> 00:35:20.960
Put the glyphosate, put this aside for a moment.

802
00:35:20.960 --> 00:35:23.520
Let's talk about the fructans that we were talking about a moment ago.

803
00:35:24.400 --> 00:35:28.960
When you ferment your wheat, when you ferment your dough,

804
00:35:29.920 --> 00:35:32.800
you actually produce the fructane content.

805
00:35:32.800 --> 00:35:33.760
What's fructane?

806
00:35:33.760 --> 00:35:39.040
So these are the long chain carbohydrates that exist in wheat, barley and rice.

807
00:35:39.040 --> 00:35:42.000
So if it contains gluten, it also contains these fructans.

808
00:35:42.000 --> 00:35:44.160
Like gluten is not the only thing in wheat, right?

809
00:35:44.720 --> 00:35:47.680
And these fructans, again, they're good for you.

810
00:35:48.240 --> 00:35:50.000
They're good for your microbiome.

811
00:35:50.000 --> 00:35:52.880
But people who have a slightly damaged gut,

812
00:35:52.880 --> 00:35:55.040
they struggle to process and digest them.

813
00:35:56.000 --> 00:36:01.920
So this would explain why some people, they eat wheat containing gluten containing foods

814
00:36:02.800 --> 00:36:03.920
and they struggle.

815
00:36:03.920 --> 00:36:05.600
But they do okay with sourdough.

816
00:36:05.600 --> 00:36:09.920
Because if you ferment the bread, it reduces the fructane content

817
00:36:09.920 --> 00:36:11.520
and actually then you can tolerate it.

818
00:36:11.520 --> 00:36:12.000
Oh, okay.

819
00:36:12.000 --> 00:36:14.880
So you think it might be the fructane in the bread that I have an issue with.

820
00:36:14.880 --> 00:36:16.720
And sourdough doesn't have fructane in it.

821
00:36:16.800 --> 00:36:19.920
Yeah, there was a study that was in gastroenterology a few years.

822
00:36:19.920 --> 00:36:22.000
Gastroenterology is the top journal in my field,

823
00:36:22.640 --> 00:36:26.320
where basically they sent people home with a bunch of breakfast bars,

824
00:36:26.880 --> 00:36:29.280
all right, not chocolate, but nonetheless.

825
00:36:29.280 --> 00:36:31.840
They sent people home with a bunch of breakfast bars, three of them.

826
00:36:32.640 --> 00:36:35.680
One of them was a placebo bar, so they didn't add anything special.

827
00:36:36.720 --> 00:36:39.840
One of them contained a very large concentration of gluten.

828
00:36:41.200 --> 00:36:43.440
And then the third one contained the fructans.

829
00:36:44.400 --> 00:36:48.000
And the placebo is our standard, we're going to compare to that.

830
00:36:48.640 --> 00:36:51.680
When people ate the gluten containing bar, and these were, by the way, people that

831
00:36:52.560 --> 00:36:58.400
they did not have celiac disease, they did have gluten problems, according to them, right?

832
00:36:58.400 --> 00:37:02.720
So this is like the 20% of people that you mentioned a moment ago who think they might have a

833
00:37:02.720 --> 00:37:03.200
gluten problem.

834
00:37:04.080 --> 00:37:10.880
When they ate the gluten containing bar, they actually had less symptoms than the placebo.

835
00:37:13.600 --> 00:37:16.160
So in other words, the gluten is not the problem.

836
00:37:17.680 --> 00:37:22.160
But when they ate the fructant containing bar, they were triggered.

837
00:37:23.600 --> 00:37:30.000
So basically what they said is that we have been taking this concept of gluten intolerance,

838
00:37:30.880 --> 00:37:32.160
and we've misnamed it.

839
00:37:32.160 --> 00:37:33.280
It's not a gluten intolerance.

840
00:37:33.280 --> 00:37:34.480
It's a fructant intolerance.

841
00:37:34.480 --> 00:37:37.840
These are people who are attending to struggle with these particular parts of that food.

842
00:37:38.320 --> 00:37:40.080
What foods contain fructane?

843
00:37:40.080 --> 00:37:41.680
So we barley and rye.

844
00:37:41.920 --> 00:37:47.680
And there's many different types of fructanes, by the way.

845
00:37:48.560 --> 00:37:51.920
So you may not react to all of them.

846
00:37:52.480 --> 00:37:54.160
You may react to just some of them.

847
00:37:54.800 --> 00:37:57.200
But like garlic and onions are also classic.

848
00:37:57.760 --> 00:37:59.920
So you hear people who are like, I can't eat garlic.

849
00:37:59.920 --> 00:38:01.360
I feel terrible, right?

850
00:38:01.360 --> 00:38:02.880
That's a, that can be a fructane issue.

851
00:38:02.880 --> 00:38:04.640
Tef, Amarth, Sorghum,

852
00:38:05.600 --> 00:38:12.000
Kienwa, these are, these are whole grains that don't contain gluten.

853
00:38:13.040 --> 00:38:14.640
And they also don't contain fructans.

854
00:38:17.440 --> 00:38:21.680
How long does it take to repair the gut when you have

855
00:38:22.480 --> 00:38:24.080
done damage to it?

856
00:38:24.080 --> 00:38:25.680
That's a very broad question intentionally.

857
00:38:25.680 --> 00:38:30.000
But generally for the average person who's done his sort of irritated their gut,

858
00:38:30.000 --> 00:38:33.120
how long does it take to restore and for those microbes to grow back?

859
00:38:33.360 --> 00:38:34.400
It really depends.

860
00:38:34.400 --> 00:38:38.320
You have to start with, okay, what's your starting point, right?

861
00:38:38.320 --> 00:38:39.680
Like how deep is the damage?

862
00:38:39.680 --> 00:38:40.400
How bad is it?

863
00:38:41.120 --> 00:38:44.480
Because for the people who have ulcerative colitis or Crohn's disease,

864
00:38:44.480 --> 00:38:46.960
those are forms of inflammatory bowel disease.

865
00:38:48.000 --> 00:38:50.480
Those people have the deepest dysbiosis.

866
00:38:50.480 --> 00:38:53.440
Disbiosis is the word that we use for a damaged gut.

867
00:38:53.440 --> 00:38:54.800
Is it possible to reverse that?

868
00:38:56.000 --> 00:39:00.800
It's possible to put them into remission so deeply

869
00:39:01.600 --> 00:39:02.800
that they don't have a flare.

870
00:39:03.440 --> 00:39:06.560
Is that what the flare it looks like on this little model that I have in front of me?

871
00:39:06.560 --> 00:39:10.720
Yes, so going back for the people who are listening and not on YouTube,

872
00:39:10.720 --> 00:39:12.320
you can flip over to YouTube if you're interested.

873
00:39:12.320 --> 00:39:16.320
But what I'm showing here is the model of the large intestine.

874
00:39:16.960 --> 00:39:19.920
And the model includes a little area that it looks raw,

875
00:39:20.880 --> 00:39:22.560
ulcerated, it's bleeding.

876
00:39:23.760 --> 00:39:28.400
If you were to bump up against it, it's going to start to start to see blood coming out.

877
00:39:28.400 --> 00:39:32.880
So it's like a very vulnerable sensitive area.

878
00:39:32.880 --> 00:39:36.720
Now, these inflammatory bowel diseases, Steve, I have an interesting study on this topic.

879
00:39:36.720 --> 00:39:41.520
They are, to me, the classic gut inflammatory health condition.

880
00:39:42.880 --> 00:39:48.320
And what's happening is the immune system is attacking the microbiome.

881
00:39:49.600 --> 00:39:52.320
So technically, it's not actually autoimmune.

882
00:39:53.440 --> 00:39:56.000
Because autoimmune would be you're attacking your own body.

883
00:39:56.880 --> 00:39:58.880
The immune system is not attacking your intestines.

884
00:39:58.880 --> 00:40:01.520
The immune system is attacking your microbiome and rejecting it.

885
00:40:03.040 --> 00:40:06.560
And because that's happening, your intestines are stuck in the middle.

886
00:40:07.280 --> 00:40:11.440
So this here is the immune system attacking the microbiome.

887
00:40:11.440 --> 00:40:15.520
It's attacking the microbiome, which is in the tube of the large intestine.

888
00:40:16.160 --> 00:40:18.960
And the immune system is trying to get at it and kill it.

889
00:40:18.960 --> 00:40:19.440
Why?

890
00:40:19.440 --> 00:40:21.520
And because it's decided that it's the enemy.

891
00:40:22.240 --> 00:40:24.000
So the immune system is confused.

892
00:40:24.000 --> 00:40:29.040
Because when we're born, we don't have much of a microbiome at birth.

893
00:40:29.040 --> 00:40:31.840
It's the closest that we will get to not really having anything.

894
00:40:32.960 --> 00:40:34.960
And then during the first three years of life,

895
00:40:35.680 --> 00:40:39.040
you build your microbiome through your life experience.

896
00:40:39.040 --> 00:40:43.680
And by three years of age, you are basically fully adult-sized in terms of your microbiome.

897
00:40:43.680 --> 00:40:50.640
During this time, your immune system is learning from and with those microbes.

898
00:40:51.600 --> 00:40:55.280
So there's this interplay between the two that is undeniable,

899
00:40:56.080 --> 00:40:59.680
where when the microbiome is healthy during childhood, during those first three years,

900
00:41:00.480 --> 00:41:02.480
it results in a healthier immune system.

901
00:41:03.280 --> 00:41:04.720
So what's going on here?

902
00:41:04.720 --> 00:41:11.280
The immune system is supposed to acknowledge your microbiome as being friendly and it does not.

903
00:41:11.280 --> 00:41:15.040
It decides that your microbiome is the enemy, and so it's taking it out.

904
00:41:15.680 --> 00:41:19.840
So what do you think is for someone that has like irritable bile syndrome,

905
00:41:19.840 --> 00:41:26.240
all Crohn's disease, and they have one of these big ulcers in their small or large intestine?

906
00:41:27.120 --> 00:41:29.840
Is it because of their lifestyle, typically?

907
00:41:29.840 --> 00:41:33.840
So lifestyle change, or is it lots of things?

908
00:41:33.840 --> 00:41:35.280
What's the number one perpetrator?

909
00:41:35.280 --> 00:41:36.080
OK.

910
00:41:36.080 --> 00:41:37.760
There's clearly a genetic component.

911
00:41:38.720 --> 00:41:42.560
So we have to be upfront about that, but these are things that are not necessary

912
00:41:42.560 --> 00:41:45.360
within a person's control entirely.

913
00:41:45.360 --> 00:41:48.000
Because there's no evolutionary reason why this would happen.

914
00:41:48.560 --> 00:41:52.880
There's no evolutionary reason why you'd have severe gut digestion problems.

915
00:41:52.880 --> 00:41:53.680
No, it's not true.

916
00:41:53.680 --> 00:41:55.120
There's no advantage to it at all.

917
00:41:55.120 --> 00:42:02.640
And these things that occur, they were quite rare years ago.

918
00:42:02.640 --> 00:42:08.240
In fact, in third world countries, today, there's not much inflammatory bowel disease.

919
00:42:08.240 --> 00:42:11.200
There's not a lot of Crohn's disease and all sorts of colitis in third world countries.

920
00:42:11.200 --> 00:42:12.560
If you go to Africa, there's very little.

921
00:42:13.520 --> 00:42:18.000
And then what you see, though, is as countries industrialize, there's a take-off,

922
00:42:18.000 --> 00:42:19.440
and they start ramping up.

923
00:42:19.440 --> 00:42:24.960
So within the United States, over the course of 40 years, from 1970 to 2010,

924
00:42:24.960 --> 00:42:30.560
ulcerative colitis and Crohn's disease cases were increasing by up to 55%.

925
00:42:30.560 --> 00:42:32.720
And you can get that any age.

926
00:42:32.720 --> 00:42:34.000
You get that at any age.

927
00:42:34.000 --> 00:42:38.320
Even if I'm healthy right now, I could do a set of things that would give me this.

928
00:42:38.400 --> 00:42:42.560
Yes, in fact, if you take, so back to our conversation about antibiotics,

929
00:42:42.560 --> 00:42:43.760
if you take antibiotics,

930
00:42:44.560 --> 00:42:49.280
your risk of developing an inflammatory bowel disease in next year just doubled.

931
00:42:49.280 --> 00:42:50.000
Oh gosh.

932
00:42:50.000 --> 00:42:52.960
If you disrupt the gut with antibiotics, which the antibiotics do,

933
00:42:53.600 --> 00:42:57.760
there's nothing that will basically like decimate the gut faster,

934
00:42:57.760 --> 00:43:02.800
reducing gut diversity, disrupting the gut barrier by 50% during, of course,

935
00:43:02.800 --> 00:43:05.760
antibiotics and activating the immune system.

936
00:43:05.760 --> 00:43:08.160
It really speaks to that, like, if you take antibiotics,

937
00:43:08.160 --> 00:43:12.400
these risks of inflammatory health conditions really start to go up.

938
00:43:12.400 --> 00:43:14.400
We see this in both adults and kids.

939
00:43:14.960 --> 00:43:20.720
You had a patient of yours called Michelle, who took antibiotics and had a life-threatening

940
00:43:20.720 --> 00:43:21.760
swelling of her colon.

941
00:43:23.120 --> 00:43:24.800
This is the colon, right?

942
00:43:25.920 --> 00:43:26.800
Show me where the colon is.

943
00:43:26.800 --> 00:43:28.560
So the colon is the origin testum?

944
00:43:28.560 --> 00:43:29.280
Okay, funnier.

945
00:43:29.680 --> 00:43:34.400
And so she took an antibiotic and had a life-threatening swelling of her large intestine.

946
00:43:34.400 --> 00:43:36.080
So she took an antibiotic.

947
00:43:36.080 --> 00:43:41.040
She took clindamycin, which is a classic skin antibiotic.

948
00:43:41.040 --> 00:43:41.840
Okay.

949
00:43:41.840 --> 00:43:45.600
And the problem is that clindamycin wipes out your gut, like, hard.

950
00:43:46.800 --> 00:43:52.160
And when that happens, there's a risk that this pathogenic, like,

951
00:43:52.160 --> 00:43:54.320
bad bacteria called c-diff.

952
00:43:55.440 --> 00:43:57.200
If it's in there, it can multiply,

953
00:43:58.080 --> 00:44:00.560
and then you get this infection, the c-diff infection,

954
00:44:01.120 --> 00:44:03.360
that causes inflammation of the entire colon.

955
00:44:04.000 --> 00:44:06.480
So this patient, Michelle, what happens?

956
00:44:06.480 --> 00:44:09.920
I was on call and I get this text and they say,

957
00:44:09.920 --> 00:44:12.080
you got to come to this room right now, this patient is sick.

958
00:44:12.080 --> 00:44:14.480
And she had just been transferred in from an outside hospital.

959
00:44:15.200 --> 00:44:20.720
So I was in the middle of typing up a consultation, drop that, run through the hospital,

960
00:44:20.720 --> 00:44:22.080
walk into the room.

961
00:44:22.080 --> 00:44:26.000
She's clutch, clutching her belly, and she's moaning and groaning.

962
00:44:26.560 --> 00:44:28.560
And she has no clue where she is.

963
00:44:28.560 --> 00:44:30.000
She's sweaty.

964
00:44:30.080 --> 00:44:30.800
She's pale.

965
00:44:31.520 --> 00:44:33.360
Her vital signs are completely out of whack.

966
00:44:33.360 --> 00:44:34.960
Her heart is racing.

967
00:44:34.960 --> 00:44:36.400
She's breathing really fast.

968
00:44:37.360 --> 00:44:46.560
And I did a little test, which is that I gently bumped her bed, just like that.

969
00:44:47.760 --> 00:44:51.520
And if a person has severe inflammation of their intestines,

970
00:44:53.040 --> 00:44:57.360
they will jump if you do that because they have peritonitis.

971
00:44:58.320 --> 00:45:00.880
Or you can call it an acute abdomen.

972
00:45:02.080 --> 00:45:04.960
So just by bumping the bed like that was enough for her to,

973
00:45:05.760 --> 00:45:08.240
and she's screaming and clutching her belly.

974
00:45:08.240 --> 00:45:11.360
And she has no clue where she is or what is going on.

975
00:45:11.360 --> 00:45:12.640
She's completely delirious.

976
00:45:14.160 --> 00:45:16.320
She's maxed out on antibiotics.

977
00:45:17.600 --> 00:45:21.600
Our choices were to rush her to surgery, remove the colon,

978
00:45:22.640 --> 00:45:26.880
or alternatively to give her a fecal transplant and give her a shot at keeping her colon.

979
00:45:28.320 --> 00:45:33.200
So I take her down to the operating room, and I actually used a,

980
00:45:33.200 --> 00:45:37.040
I mean, I won't bore you with the details, but I used a special technique that's atypical

981
00:45:37.040 --> 00:45:42.800
for what I would normally do because the inflammation was so severe to pass a scope.

982
00:45:44.240 --> 00:45:47.600
So this scope that I used was a smaller scope to be more gentle.

983
00:45:47.600 --> 00:45:48.800
A scope being a tube.

984
00:45:48.800 --> 00:45:49.760
A scope is a tube.

985
00:45:50.560 --> 00:45:54.080
And I mentioned that if you get a colonoscopy, it's the size of my index finger.

986
00:45:54.720 --> 00:45:57.120
So that's probably about a centimeter across.

987
00:45:57.680 --> 00:45:59.840
But I instead went with a smaller scope.

988
00:45:59.840 --> 00:46:02.640
That's more like five millimeters, six millimeters across.

989
00:46:02.640 --> 00:46:03.360
It's more gentle.

990
00:46:04.080 --> 00:46:05.760
And it just makes it harder to do.

991
00:46:06.320 --> 00:46:12.640
But I basically passed the scope through her rectum and all the way through her intestines

992
00:46:12.640 --> 00:46:15.200
to get it over here on the right side.

993
00:46:15.200 --> 00:46:18.400
So that's basically like I have now passed all the way through her large intestine.

994
00:46:19.280 --> 00:46:23.040
And in that location, I delivered the fecal transplant to her.

995
00:46:24.400 --> 00:46:29.920
And so the amazing thing is that number one that procedure went really well.

996
00:46:31.520 --> 00:46:34.880
By the next day, she was a normal human being.

997
00:46:35.680 --> 00:46:36.880
She was laying in bed.

998
00:46:36.880 --> 00:46:38.400
She was able to have a conversation.

999
00:46:39.680 --> 00:46:43.680
And after two days, she was so normal that we were able to send her home.

1000
00:46:45.120 --> 00:46:52.880
So the entire severe infectious issue that she was facing got shut down

1001
00:46:53.760 --> 00:46:57.280
and corrected by restoring her microbiome.

1002
00:46:57.280 --> 00:46:59.600
And then when you restore the microbiome,

1003
00:46:59.600 --> 00:47:04.800
the seed diff basically gets suppressed and the immune system falls back into balance

1004
00:47:04.800 --> 00:47:06.000
the information washed away.

1005
00:47:06.720 --> 00:47:12.960
So do you have like a fridge full of these fecal matters that you can just tap into when you need it?

1006
00:47:12.960 --> 00:47:15.600
No, but there is a company in Massachusetts that does.

1007
00:47:16.720 --> 00:47:20.800
And so and that's what most hospitals use is they'll basically have this sent in.

1008
00:47:20.800 --> 00:47:24.240
But it's actually kind of interesting because there's new development in this space

1009
00:47:24.800 --> 00:47:31.840
where for the first time drug companies are actually identifying how to manipulate the microbiome

1010
00:47:32.480 --> 00:47:37.760
using things that are not actually a fecal transplant but sort of derived from the idea.

1011
00:47:38.400 --> 00:47:44.800
Now what they're developing is a way to rebuild the gut and protect it during this period of vulnerability.

1012
00:47:44.800 --> 00:47:46.320
So that's the new thing that's coming.

1013
00:47:46.880 --> 00:47:53.680
You must hear about so many different types of diets and juice cleanses and whatever else

1014
00:47:54.160 --> 00:48:01.760
that influences and podgusters promote that you absolutely hate because you have a deeper

1015
00:48:01.760 --> 00:48:05.520
understanding of the consequences on the gut. What are some of the biggest diets or

1016
00:48:06.400 --> 00:48:10.960
I don't know these sort of trends that you are absolutely despised because they are

1017
00:48:11.440 --> 00:48:13.360
misinforming people about how to create healthy gut?

1018
00:48:13.440 --> 00:48:21.200
Well, I think the thing from my perspective is that trends fluctuate hard, right?

1019
00:48:21.200 --> 00:48:28.880
In 2020, it was like the vegan diet was in. In 2023, it was the carnivore diet.

1020
00:48:28.880 --> 00:48:31.520
You couldn't have more diametrically opposed diets.

1021
00:48:32.880 --> 00:48:37.680
And so the problem is that to the person who's at home and they're trying to get this figured out

1022
00:48:37.680 --> 00:48:41.840
is very easy to get sucked into whatever the trend is because that's what you're hearing about

1023
00:48:41.840 --> 00:48:48.800
when you open up your social media, right? Whereas as I sit here, the science has not changed

1024
00:48:48.800 --> 00:48:54.720
that dramatically in the last five years. We are working on this, but these are small fluctuations

1025
00:48:54.720 --> 00:48:59.280
in terms of our understanding of things. It's not a radical. We don't whiplash like that, right?

1026
00:48:59.280 --> 00:49:04.560
So nor has your biology. You have the same biology five years ago. So this entire concept of

1027
00:49:04.560 --> 00:49:10.960
whipping people over the places, total bullshit from my perspective. I want to start by saying that

1028
00:49:11.920 --> 00:49:16.320
any person who has the audacity to change their diet and the interest of their health,

1029
00:49:17.840 --> 00:49:23.200
like I actually, I actually think that's incredible. And it doesn't matter what your choice is

1030
00:49:23.200 --> 00:49:27.200
because you're just trying to figure it out. And ultimately, I just want people to be better.

1031
00:49:28.000 --> 00:49:33.280
But the problem is that there's a lot of dietary advice that's insane and it comes on both side

1032
00:49:33.360 --> 00:49:43.120
Steve. So absolutely, I don't believe that a 100% meat or organ only diet is in balance or the

1033
00:49:43.120 --> 00:49:48.720
optimal solution for longevity. But on the flip side, like a fruit only diet, I would never

1034
00:49:48.720 --> 00:49:53.920
support or recommend either. That's completely insane. What are we doing? So I think that like these

1035
00:49:53.920 --> 00:49:58.560
highly, the more restrictive that you get, the more that I think you're drifting away from what

1036
00:49:58.560 --> 00:50:05.600
is quite simple, which is whole food in balance. What about these like juice diets and stuff like

1037
00:50:05.600 --> 00:50:13.600
that? People do people do like a seven day juice diet or more to diet or whatever. So you will,

1038
00:50:13.600 --> 00:50:20.480
you will often feel better if you have gut issues and you take away the stuff that's irritating

1039
00:50:20.480 --> 00:50:25.600
your gut. And so simplifying your diet and doing something like that, you can make yourself

1040
00:50:25.600 --> 00:50:30.400
feel better on a temporary basis and think that you did something. Generally speaking, that's not

1041
00:50:30.400 --> 00:50:36.080
really doing much of anything at all. How long does it take to both kill and then create new

1042
00:50:36.080 --> 00:50:41.600
new gut microbes? Well, so the beauty of it is that your gut is very forgiving. So the choices that

1043
00:50:41.600 --> 00:50:47.280
you make today will be reflected in your microbiome by tomorrow. The beauty of it is that these microbes

1044
00:50:47.280 --> 00:50:54.800
like their superpower is that they are able to procreate so fast, creating, making babies.

1045
00:50:55.840 --> 00:51:01.600
So they can create new generations like estimates are potentially as quick as 20 minutes.

1046
00:51:02.560 --> 00:51:07.040
And so we can use that to our advantage because if we actually support them with what they need,

1047
00:51:07.680 --> 00:51:12.480
change can come real quick. And you know, I get back to every three to five days,

1048
00:51:13.040 --> 00:51:21.520
you build a new gut barrier. So there's an amazing opportunity that we have to actually see some

1049
00:51:21.520 --> 00:51:26.880
quick health effects. Are there any big sort of health myths or diet myths that you're concerned

1050
00:51:26.880 --> 00:51:31.280
about that people are currently following or believe in particular? Is there anything you look

1051
00:51:31.280 --> 00:51:36.080
out into the world and think, oh God, that's going to be awful for the gut? Oh gosh, it's not

1052
00:51:36.080 --> 00:51:40.320
something that I pay a ton of attention to because I'm not on TikTok to be honest with you. So

1053
00:51:41.280 --> 00:51:45.440
it's I find it interesting that actually like TikTok some of the trends that have come more

1054
00:51:45.440 --> 00:51:51.120
recently are actually on point. So which feels great because I love it when like people are

1055
00:51:51.120 --> 00:51:55.920
getting excited about stuff that's good like the fiber maxing trend. I'm not ahead about one.

1056
00:51:55.920 --> 00:52:05.200
So fiber maxing it feels like after not really talking about fiber for a really long time,

1057
00:52:05.200 --> 00:52:08.240
people are starting to come around to the benefits that come from fiber.

1058
00:52:08.800 --> 00:52:15.280
And this was really exemplified on TikTok with this fiber maxing trend where people are basically

1059
00:52:15.280 --> 00:52:22.160
trying to increase their fiber profoundly. So the issue though is that you have to ease your

1060
00:52:22.160 --> 00:52:26.560
body into it. So I think the idea is the right idea of where people are trying to go, but the

1061
00:52:26.560 --> 00:52:31.600
execution, I just want people to do it in a way where they feel okay because if they don't feel

1062
00:52:31.600 --> 00:52:35.200
well, they're going to bail and then they're going to think, well, fiber's not for me.

1063
00:52:36.000 --> 00:52:41.440
And what was this trend? It was people trying to just get above their daily recommended dose of

1064
00:52:41.440 --> 00:52:47.200
fiber by eating high fiber foods. Yes. And acknowledging that 95 percent of people in the United

1065
00:52:47.200 --> 00:52:51.920
States and 90 percent of people in the UK are deficient in fiber as we sit here right now.

1066
00:52:51.920 --> 00:52:56.080
And what complications or implications does that have for the ones that might provide massive

1067
00:52:56.880 --> 00:53:02.400
massive fibers feeding the good bacteria fiber is the principal food for the good bacteria.

1068
00:53:03.120 --> 00:53:09.840
And it is the precursor to short-chain fatty acids. So the short-chain fatty acids are what we

1069
00:53:09.840 --> 00:53:14.960
create when fiber comes in the contact with microbes. Short-chain fatty acids are the thing we create

1070
00:53:14.960 --> 00:53:21.920
when fiber comes in contact with the gut microbiome. Yes, bacteria. Okay. And the short-chain fatty

1071
00:53:21.920 --> 00:53:27.600
fatty acids are really good. They're so good. In fact, of all the things that I've studied and

1072
00:53:27.600 --> 00:53:31.840
learned about, these are the most anti-inflammatory thing that I've ever come across.

1073
00:53:33.040 --> 00:53:39.200
So there's three of them. Three main ones. Acetate, propionate, and butyrate.

1074
00:53:39.920 --> 00:53:45.360
They all have their own distinct effects within the body. They have effects right there in the gut

1075
00:53:46.400 --> 00:53:51.600
on the microbes, on the gut barrier, on the immune system. And these produce these three things

1076
00:53:51.600 --> 00:53:55.680
you just named a produced when fiber comes in contact with the gut microbiome. Yes. So if you

1077
00:53:55.680 --> 00:54:01.280
were sterile, if you were born without a microbiome, like you ever hear about bubble boy?

1078
00:54:01.280 --> 00:54:05.360
Oh, yeah. There was a film, what TV show was that? Yeah, it was like a documentary in the 70s of

1079
00:54:05.360 --> 00:54:12.560
this kid who was, he was born with this rare genetic immune disorder. And so his family in order to

1080
00:54:12.560 --> 00:54:18.720
try to protect them, they isolated him thinking if, if no bad stuff can get in, then he would be fine.

1081
00:54:19.280 --> 00:54:25.360
Right. So like, he lived in a sterile bubble. So in theory, if you were sterile, you would never

1082
00:54:25.360 --> 00:54:30.080
get the benefits of these short-chain fatty acids because you'd never have bacteria because you

1083
00:54:30.080 --> 00:54:35.360
don't have bacteria. Okay. So, but we have the opposite of that problem, which is that we have

1084
00:54:35.360 --> 00:54:40.160
bacteria, but we don't feed them. We don't give them fiber. You can't create something from nothing.

1085
00:54:40.960 --> 00:54:45.360
So you have to give them the fiber in order to allow them to create the short-chain fatty acids

1086
00:54:45.360 --> 00:54:51.120
from it. And these short-chain fatty acids, so I've got my gut microbiome and my gut here. I put

1087
00:54:51.120 --> 00:54:57.920
fiber in there in the form of what foods are the best foods for fiber. Okay. So what we have here

1088
00:54:57.920 --> 00:55:05.920
is an entire array of choices. And the beauty of it is that there's only one thing that I can

1089
00:55:05.920 --> 00:55:12.000
spot on these two plates that does not contain fiber. Do you want to guess? I guess that it is.

1090
00:55:13.680 --> 00:55:20.720
Okay. You want me to give it to you? It's not too merry, is it? No. But the turmeric product probably

1091
00:55:20.720 --> 00:55:26.640
doesn't have very much. Okay. No. It's the oil. Because the issue is that this is 100% fat.

1092
00:55:27.680 --> 00:55:35.680
So you by definition cannot have any fiber inside of an oil. Okay. All right. It's like sunflower oil.

1093
00:55:35.680 --> 00:55:40.880
So yeah, whatever, whatever type. Now you could have polyphenols. Like extra virgin olive oil has

1094
00:55:40.880 --> 00:55:45.440
polyphenols that are really good for the microbiome. Extra virgin olive oil is actually incredibly good

1095
00:55:45.440 --> 00:55:50.640
for the microbiome, but it doesn't have fiber. Everything else has fiber. So we have all of these

1096
00:55:50.640 --> 00:55:55.600
different plant-based foods. And the beauty of it is that it doesn't have to be complicated.

1097
00:55:56.320 --> 00:56:02.160
Fruits, vegetables, whole grains, seeds, nuts, and my gooms, they all have fiber. Meat. Anything

1098
00:56:02.160 --> 00:56:10.080
that's not a plant does not have fiber. Okay. So if it comes from a plant, it has fiber. And

1099
00:56:10.080 --> 00:56:14.400
then it could, by the way, the mushrooms. So the mushrooms are technically fungi.

1100
00:56:16.160 --> 00:56:20.800
But they share a lot of the same characteristics that the plant-based foods do. So there's fiber,

1101
00:56:20.800 --> 00:56:24.720
there's polyphenols. All of these things we want to include in a healthful diet.

1102
00:56:25.360 --> 00:56:29.840
So if I eat these high fiber foods, they go into my gut. The microbiomes produce this thing called

1103
00:56:29.840 --> 00:56:35.200
short-chain fatty acids and the short-chain fatty acids. They produce more good bacteria,

1104
00:56:35.200 --> 00:56:41.760
but also they help my immune system come down. Yes. So if you think about, let's go back to the

1105
00:56:41.760 --> 00:56:46.880
model that we let off with, which is that there's these three parts to your immune system,

1106
00:56:46.880 --> 00:56:51.840
or actually your, I should call it your defense system, because your gut microbes are the first

1107
00:56:51.840 --> 00:56:55.280
layer of defense, right? That was what was broken down by the antibiotics and Michelle.

1108
00:56:56.240 --> 00:57:00.320
The second layer of defense is your gut barrier, which is the lining of your gut that protects

1109
00:57:00.400 --> 00:57:05.120
the immune system. And then the third part is the actual immune system itself. We don't even want

1110
00:57:05.120 --> 00:57:10.640
to have to activate that. We'd rather the first two parts take care of it for us, right? So the

1111
00:57:10.640 --> 00:57:16.000
beauty of this is that you eat, you consume these high fiber foods. They come in the contact with

1112
00:57:16.000 --> 00:57:21.440
your microbes right here in the margin testin, specifically the right colon is the classic spot.

1113
00:57:22.640 --> 00:57:28.960
And they unpack them and they release the acetate, propionate, and buterate.

1114
00:57:29.280 --> 00:57:37.200
And those three things impact your microbes, impact your gut barrier, impact your immune system.

1115
00:57:37.760 --> 00:57:43.760
Now of the three, my favorite is buterate, because it's the buterate that has the biggest

1116
00:57:43.760 --> 00:57:48.880
effect on the microbes on the gut barrier, like you literally need buterate in order to produce

1117
00:57:48.880 --> 00:57:57.840
the proteins that hold your gut lining together. And the buterate has a direct effect on our immune

1118
00:57:57.840 --> 00:58:03.760
cells. So these are again the most anti-inflammatory thing that I've come across. And part of why we're

1119
00:58:03.760 --> 00:58:08.080
suffering with these going back to the original conversation about these chronic inflammatory health

1120
00:58:08.080 --> 00:58:14.720
conditions and you asked me, where do they come from? We live in an industrial world where 95

1121
00:58:14.720 --> 00:58:19.920
percent of us at a minimum 90 percent of us are not getting even close to the amount of fiber that

1122
00:58:19.920 --> 00:58:28.160
we need. And when we compare this to other places, so there was an interesting study that came out

1123
00:58:28.160 --> 00:58:37.040
recently where they looked at the microbiome of people in Italy, Singapore, and then they had

1124
00:58:37.040 --> 00:58:46.240
native tribal people in the Bolivian Amazon and native tribal people in Malaysia. So two indigenous

1125
00:58:46.240 --> 00:58:55.440
tribes living a hunter-gatherer lifestyle against Italy and Singapore. And what they discovered

1126
00:58:55.440 --> 00:59:00.160
is that there is these radical difference in terms of the diversity of the microbiome.

1127
00:59:00.160 --> 00:59:05.680
There's a difference in terms of their ability to produce short-chain fatty acids.

1128
00:59:07.280 --> 00:59:15.280
And there's this question that comes up about aging because as we age, inflammation increases.

1129
00:59:16.560 --> 00:59:23.680
Is that inevitable? Are we stuck in a position where, like, based upon our age, we should just

1130
00:59:23.680 --> 00:59:28.720
expect that we're going to have more inflammatory issues. What they found in the tribal populations

1131
00:59:29.360 --> 00:59:36.320
is that, actually, that's not true at all. So they were protected against inflammation

1132
00:59:36.320 --> 00:59:42.960
regardless of their age because of their lifestyle. And it's not just what they eat,

1133
00:59:42.960 --> 00:59:48.400
they wake up when the sun comes up, they sleep when the sun goes down, they're connected to their

1134
00:59:48.400 --> 00:59:55.600
tribe, they're not looking at Instagram. There's so much to that story. The point being, though,

1135
00:59:55.600 --> 01:00:00.400
that in the industrial world, we're not consuming a sufficient amount of these types of foods.

1136
01:00:01.120 --> 01:00:07.760
I guess they're not also drinking alcohol and vaping. No. Which we do a lot more in the

1137
01:00:07.760 --> 01:00:12.880
Western world. What impact does that have on the gut microbiome? Because I don't typically hear

1138
01:00:12.880 --> 01:00:18.800
people talking about alcohol in the gut microbiome. What we know is that it definitely affects the gut

1139
01:00:18.800 --> 01:00:24.320
barrier. I guess it's fairly. Wiping up my oral microbiome as well to some degree if I'm pouring

1140
01:00:24.320 --> 01:00:31.360
vodka. Yeah. It would be the same as using alcohol-based mouthwash, which now we don't recommend

1141
01:00:31.440 --> 01:00:38.480
anymore. So alcohol, there was a study actually that changed my mind when it comes to alcohol.

1142
01:00:39.600 --> 01:00:44.720
I actually don't drink hardly at all anymore. Very rarely, I'll have a glass or two with my wife

1143
01:00:44.720 --> 01:00:52.800
if we're on a special dinner. In this study, they basically gave people a significant amount

1144
01:00:52.800 --> 01:00:58.720
of alcohol and then they tracked every 30 minutes the measure of their blood alcohol level

1145
01:00:59.360 --> 01:01:06.880
and simultaneously the measure of what's called lipo polysaccharide. So it comes from the inflammatory

1146
01:01:06.880 --> 01:01:11.760
bacteria that live inside of our microbiome. It's not supposed to be in your bloodstream.

1147
01:01:13.200 --> 01:01:20.560
If it's in your bloodstream, that generally indicates that your gut barrier is insufficient in

1148
01:01:20.560 --> 01:01:26.560
a week because it's able to get across. And the problem is that the immune system

1149
01:01:27.040 --> 01:01:36.960
has been trained to identify that lipo polysaccharide as the enemy and so it gets activated.

1150
01:01:38.400 --> 01:01:43.360
So, and this is where inflammation comes from. So in this study, they had people have a number

1151
01:01:43.360 --> 01:01:51.840
of drinks and they start tracking every 30 minutes. And what you saw was that as the blood alcohol

1152
01:01:52.240 --> 01:02:00.560
level goes up in parallel, the lipo polysaccharide goes up. When the alcohol peaks,

1153
01:02:01.440 --> 01:02:06.800
so did the lipo polysaccharide. There was this weird thing that happened. I can't explain why,

1154
01:02:06.800 --> 01:02:11.120
but the alcohol level peaked and started to come down and then actually bumped back up.

1155
01:02:12.320 --> 01:02:16.240
And when that happened, the lipo polysaccharide followed the exact same pattern.

1156
01:02:16.400 --> 01:02:25.200
And the lipo polysaccharide did not return to normal until the alcohol level was zero.

1157
01:02:26.720 --> 01:02:33.040
So when I saw this from my perspective, to be clear, it wasn't a study of one drink.

1158
01:02:33.920 --> 01:02:39.440
Although we do know that one drink is sufficient to disrupt your sleep and cause other health issues.

1159
01:02:39.440 --> 01:02:45.680
But when I saw this, I saw enough to say, I don't think there's any amount alcohol that's safe.

1160
01:02:46.240 --> 01:02:51.360
To summarize what's going on there, the alcohol's coming into the body. It is impacting the gut in some

1161
01:02:51.360 --> 01:03:01.360
way, which is making the gut go into dysfunction. And that dysfunction lasts for a little while.

1162
01:03:02.640 --> 01:03:05.600
Because I'm trying to understand why you looked at that and thought, do you know what?

1163
01:03:05.600 --> 01:03:12.400
Absolutely not. I'm not going to drink. So basically, alcohol was causing leaky gut.

1164
01:03:12.400 --> 01:03:17.120
Oh, leaky gut. Yeah. So alcohol was causing leaky gut. That's what we saw in that study.

1165
01:03:17.120 --> 01:03:24.960
And the fact that the amount of leaky gut was proportional to the amount of alcohol in the blood,

1166
01:03:24.960 --> 01:03:28.400
and that the leaky gut did not return to normal until the alcohol level was zero,

1167
01:03:29.760 --> 01:03:36.880
says to me that any amount of alcohol that's detectable in the bloodstream can create this problem,

1168
01:03:36.880 --> 01:03:40.320
which is going to cause inflammation, which is going to cause inflammation. We know with total

1169
01:03:40.320 --> 01:03:46.080
clarity that people who are heavy drinkers, their gut is totally destroyed.

1170
01:03:47.200 --> 01:03:52.000
And that that's actually a requisite step on the pathway towards developing cirrhosis

1171
01:03:52.000 --> 01:03:57.120
and alcoholic liver disease. So there are some people who seem to get away with it,

1172
01:03:57.920 --> 01:04:05.040
where they can be a heavy drinker and they never actually get cirrhosis. And cirrhosis is the

1173
01:04:06.000 --> 01:04:15.200
so the liver sits in your right upper abdomen and its job is to detoxify your bloodstream.

1174
01:04:16.080 --> 01:04:22.800
And all of the blood that goes to your gut, the first place that it goes after your gut as it

1175
01:04:22.800 --> 01:04:30.000
returns to the heart is your liver. And it's actually a smart setup anatomically because we don't want

1176
01:04:30.720 --> 01:04:36.240
toxic blood to get access to the heart and then circulate and ultimately get back to the brain.

1177
01:04:37.440 --> 01:04:44.240
So we allow the liver to protect and defend it. But the cirrhosis, what's happening is that

1178
01:04:44.240 --> 01:04:50.480
basically the liver, which is soft and spongy, like imagine a sponge that you can put it under

1179
01:04:50.480 --> 01:04:54.640
a faucet, the water goes in one end, listens way through, comes out the other end.

1180
01:04:55.200 --> 01:05:02.880
Okay, instead of that, it's just a piece of plastic, right? It's hard, it's not letting anything

1181
01:05:02.880 --> 01:05:09.440
through. That's what happens when a person develops cirrhosis. And there's many causes of cirrhosis.

1182
01:05:09.440 --> 01:05:15.200
Cirrhosis comes from inflammation, so all cirrhosis health conditions, ultimately our inflammatory

1183
01:05:15.200 --> 01:05:20.480
health conditions, they're all part of the 130 health conditions associated with inflammation.

1184
01:05:21.200 --> 01:05:27.040
But in this particular setting, what we're talking about is alcohol. And what I'm saying is that

1185
01:05:27.040 --> 01:05:32.000
to create that inflammation in the liver, based on the available data, it seems you have to disrupt

1186
01:05:32.000 --> 01:05:38.080
the gut microbiome in order to get there. So many of us are pursuing passive forms of income and

1187
01:05:38.080 --> 01:05:42.640
to build side businesses in order to help us cover our bills. And that opportunity is here with

1188
01:05:42.640 --> 01:05:47.920
our sponsor Stan, a business that I co-own. It is the platform that can help you take full

1189
01:05:47.920 --> 01:05:53.520
advantage of your own financial situation. Stan enables you to work for yourself. It makes selling

1190
01:05:53.520 --> 01:05:59.360
digital products, courses, memberships, and more simple products, more scalable and easier to do.

1191
01:05:59.360 --> 01:06:03.920
You can turn your ideas into income and get the support to grow whatever you're building.

1192
01:06:03.920 --> 01:06:07.920
And we're about to launch dare to dream. It's for those who are ready to make the

1193
01:06:07.920 --> 01:06:12.960
share from thinking to building, from planning to actually doing the thing. It's about seeing

1194
01:06:12.960 --> 01:06:17.360
that dream in your head and knowing exactly what it takes to bring it to life. Join the challenge,

1195
01:06:17.360 --> 01:06:23.360
post a video, sharing your dream, and enter to win $100,000. I've just finished writing my third

1196
01:06:23.360 --> 01:06:28.160
book. I haven't found up the title yet, but I have started walking up some different designs.

1197
01:06:28.160 --> 01:06:31.920
And I've been doing this with Adobe Express, which is one of our sponsors. What I love about

1198
01:06:31.920 --> 01:06:36.960
Adobe Express is that it makes it so easy for me to obsess over the tiniest details, the typography,

1199
01:06:36.960 --> 01:06:41.360
the font, the colour, the text placement. The stuff that might sound petty to most people,

1200
01:06:41.360 --> 01:06:46.880
but actually compounds to create something that stands out. Something that's one better than

1201
01:06:46.880 --> 01:06:50.800
the rest. And designing my cover art has reminded me of how many creative things I've learned

1202
01:06:50.800 --> 01:06:54.880
over the year. But it's also reminded me that there are so many creative minds around me that are

1203
01:06:54.880 --> 01:07:01.040
also sitting on their own secrets. So I've created the one better guide in Adobe Express to bring

1204
01:07:01.040 --> 01:07:05.440
those tips to you. And in it, you'll find principles from the very, very best in their industry,

1205
01:07:05.440 --> 01:07:10.640
turned into quick and easy practices for you to apply. So you can train yourself to create exactly

1206
01:07:10.720 --> 01:07:16.080
like the best performing teams in the world do. Just head over to adobe.ly slash one better to

1207
01:07:16.080 --> 01:07:21.840
download Adobe Express now and make sure you visit the Learn tab to discover how you can become

1208
01:07:21.840 --> 01:07:29.280
one better than the rest. There's an orangey looking chemical on the plate over there,

1209
01:07:29.280 --> 01:07:33.840
turmeric. People talk about turmeric a lot when they're speaking about inflammation.

1210
01:07:33.840 --> 01:07:38.320
Yeah, I'm not really sure what the truth is on turmeric and inflammation.

1211
01:07:38.320 --> 01:07:43.600
Yeah, you have to be a little bit careful because you could easily overdo it.

1212
01:07:43.600 --> 01:07:48.480
I'm ready. So, well, so we just have to be smart with the way that we approach because

1213
01:07:49.040 --> 01:07:54.160
the turmeric that we're really talking about is if you were to take it on a consistent daily basis,

1214
01:07:54.160 --> 01:07:59.120
which actually from my perspective makes a ton of sense for people that have chronic inflammatory

1215
01:07:59.120 --> 01:08:05.280
health issues. So turmeric is helping inflammation go down somehow. It turmeric is helping inflammation

1216
01:08:05.280 --> 01:08:10.400
to go down because it blocks another one of the cytokines. So in the same way, we're talking

1217
01:08:10.400 --> 01:08:15.280
about those walkie talkies and basically pulling the batteries out. Turmeric helps to accomplish that.

1218
01:08:15.920 --> 01:08:21.360
So there's a specific cytokine that turmeric has that effect. And so you mentioned turmericumin.

1219
01:08:21.360 --> 01:08:28.800
So, turmericumin is the phytochemical found in turmeric. Turmeric is the root. Okay.

1220
01:08:28.880 --> 01:08:35.360
Curcumin is the chemical. Okay. That actually does the thing. And it turns out that turmericumin

1221
01:08:35.360 --> 01:08:40.880
is what we call a polyphenol. So polyphenols, as we sit here and we look at this beautiful array

1222
01:08:41.840 --> 01:08:49.600
of all of these colors, every single one of these foods contains polyphenols that define the color

1223
01:08:51.120 --> 01:08:56.320
and that impact the gut. Like the onion here would have cursatin and many people have heard of

1224
01:08:56.320 --> 01:09:01.360
cursatin as being beneficial for longevity. Same would be true for the garlic. So there's

1225
01:09:01.360 --> 01:09:08.160
different polyphenols for different colored foods and 95% of them require our gut microbes

1226
01:09:09.040 --> 01:09:15.840
in order to be activated. So with turmeric, you just need to be careful with supplements because

1227
01:09:15.840 --> 01:09:21.360
if you overdo it, if you take too much, that could create an issue though. Here in front of me,

1228
01:09:21.440 --> 01:09:29.920
I have a, I guess this is a perfect gut day. Have you seen this? Yeah. I wanted you to explain to me

1229
01:09:31.040 --> 01:09:40.800
step by step how to have a perfect gut day. All right. So I'm going to, I'm going to define for

1230
01:09:40.800 --> 01:09:47.280
people the way that I would approach the perfect 24 hour rhythm. We have an innate circadian rhythm.

1231
01:09:47.280 --> 01:09:53.280
Circadian rhythm basically means that our body functions on a 24 hour clock. Why? Because we

1232
01:09:53.280 --> 01:09:59.600
evolved with the sun. The sun goes up and it comes down and that is one of the most powerful things

1233
01:09:59.600 --> 01:10:05.840
that defines everything that exists both for us as humans and in our entire environment, right? So

1234
01:10:05.840 --> 01:10:13.840
everything around us also evolved with the sun and is connected to it. Around 50% of our genes

1235
01:10:13.840 --> 01:10:19.200
are turned off or on at specific times of day based upon our circadian rhythm.

1236
01:10:20.880 --> 01:10:28.000
More than 50% of our microbes rise and fall during the course of our day to meet the moment.

1237
01:10:29.200 --> 01:10:35.520
Our body thrives on consistency. So what I want to talk about is how do we create a consistent

1238
01:10:35.520 --> 01:10:40.720
daily routine that can optimize our microbiome? And I'm going to take you through all the different,

1239
01:10:40.720 --> 01:10:45.520
all the different steps. Let's imagine that the sun comes up and it's seven in the morning.

1240
01:10:46.240 --> 01:10:50.960
All right. And you naturally wake up and you are consistent about it. You're off to a great start

1241
01:10:50.960 --> 01:10:57.120
consistency with the time that you wake up is a fantastic way to start your day. And what I want

1242
01:10:57.120 --> 01:11:06.960
you to do in the first five minutes of your day is I want you to initially just focus on waking up

1243
01:11:06.960 --> 01:11:13.040
and thinking about your day and how you're going to approach it. Because starting at seven

1244
01:11:13.040 --> 01:11:19.360
oh five, you're going to wake up your microbes. You're going to wake up your body with hydration.

1245
01:11:20.320 --> 01:11:28.800
So we're going to opt for water. And in a perfect world, I would love to add a pre-botic

1246
01:11:28.800 --> 01:11:34.160
fiber supplement to that water. So like our company is called 38 Terra. You can add that there

1247
01:11:34.160 --> 01:11:42.880
or you can add alternative. This is the hydration, the water turns on your gut, turns on your brain,

1248
01:11:43.520 --> 01:11:50.560
turns on your kidneys. So not coffee straight away. No. So pause the coffee, start with hydration,

1249
01:11:51.120 --> 01:11:56.240
and we're waking up your gut with the water and also with the pre-botic fiber. That's going to feed

1250
01:11:56.240 --> 01:12:01.520
those microbes in your gut. Okay. So that's at seven oh five. And let's pretend that takes you 10

1251
01:12:01.520 --> 01:12:10.560
minutes. And so now it's 7.15 and we're going to basically flip the switch to tell your body

1252
01:12:10.560 --> 01:12:16.640
it's time to go that we're starting a new day. And this is actually the most powerful moment. So

1253
01:12:16.640 --> 01:12:21.520
if there's only one thing that everyone takes away, I want it to be this because I'm giving you

1254
01:12:21.520 --> 01:12:29.040
the two most powerful levers in terms of activating your circadian rhythm. Number one, sunlight.

1255
01:12:30.000 --> 01:12:38.640
Or at a minimum, bright light exposure. So what happens is that light passes through our

1256
01:12:38.640 --> 01:12:45.680
our eye and hits the retina in the back of the eye, enters into the body detects this and it

1257
01:12:45.680 --> 01:12:52.160
enters into the optic nerve and right at the very first spot where you could collect information

1258
01:12:52.160 --> 01:12:58.160
from both your left eye and your right eye, sits this part of your brain called the supra chiasmatic

1259
01:12:58.160 --> 01:13:07.840
nucleus, the SCN. And the SCN is the orchestrator that is the master clock of your circadian rhythm.

1260
01:13:08.480 --> 01:13:12.960
So like I would think about it like school. So when we were kids and we went to school,

1261
01:13:12.960 --> 01:13:17.680
we might have all been wearing a watch and that watch gives us a general idea of where we are in our

1262
01:13:17.680 --> 01:13:23.840
day. All your organs, all your tissues, more than half your microbes, they have their watch,

1263
01:13:23.840 --> 01:13:30.240
they have a feel for where they are in the day. But it's the alarm that goes off between classes

1264
01:13:30.240 --> 01:13:35.200
that ultimately is what matters the most. That's the central clock. That's your SCN. Your SCN

1265
01:13:35.200 --> 01:13:41.520
is basically managing all that. And there's an entire cascade of things that follows from when

1266
01:13:41.520 --> 01:13:49.680
you tell the SCN today started. So that light exposure is what basically activates the SCN

1267
01:13:50.400 --> 01:13:54.800
to release cortisol through a series of events that releases cortisol.

1268
01:13:56.560 --> 01:14:06.800
Cortisol is the morning hormone. It allows us to get activated. It makes protein and energy

1269
01:14:06.800 --> 01:14:11.920
available to ourselves. It makes us focused. It actually suppresses our immune system.

1270
01:14:13.680 --> 01:14:18.160
In that moment, you want more cortisol. And by getting morning light exposure, you can bump it

1271
01:14:18.160 --> 01:14:27.280
by 50%. So we're off to a good start. The second lever that we can pull with our outdoor time

1272
01:14:28.320 --> 01:14:33.600
is exercise. You don't need to do like a full scale workout. I'm not talking about the most

1273
01:14:33.600 --> 01:14:38.720
vigorous exercise your day. I'm talking about light exercise. But if you just move your body,

1274
01:14:39.600 --> 01:14:45.520
right, which during the summertime, what you would do is like you might go outside and you might

1275
01:14:45.520 --> 01:14:52.080
have a rock fest and you take a walk right when the weather is good. And when it's January and the

1276
01:14:52.080 --> 01:14:58.480
weather isn't so hot, you might actually have a light box. The light box allows you to stay inside.

1277
01:14:59.680 --> 01:15:05.760
You just got to make sure it's 10,000 lux is what you're looking for. So the light box is the

1278
01:15:05.760 --> 01:15:11.440
substitute for the sun. And then you could do any form of exercise. You could do squats. You could

1279
01:15:11.440 --> 01:15:16.640
do lunges, push-ups, whatever it may be. You could do jumping jacks. You could do yoga, right?

1280
01:15:16.640 --> 01:15:23.600
So during this period of time, if you get light exposure and you exercise, the exercise can add

1281
01:15:23.600 --> 01:15:30.960
another 25 to 50%. This is a compounding effect that's going to give you the ultimate morning

1282
01:15:30.960 --> 01:15:38.480
cortisol peak. And then this is essential to propel your day. Because by getting this, you will be

1283
01:15:38.480 --> 01:15:43.040
more focused. You will be able to do more from a cognitive perspective like your endurance will

1284
01:15:43.040 --> 01:15:52.080
be enhanced. You also will sleep better tonight. And you will, you will notice this on day one.

1285
01:15:52.720 --> 01:15:57.680
I promise you. So, all right. So, and you're going to do that for about 20 minutes. So from 715

1286
01:15:57.680 --> 01:16:05.440
until 735, you're going to be doing your light and exercise, okay? Ideally outdoor light whenever

1287
01:16:05.440 --> 01:16:09.600
possible. If you wear glasses, by the way, take off your glasses. You don't have to look directly

1288
01:16:09.600 --> 01:16:16.720
at the sun. At 735, we're going to basically come back in. And this is a time for us to now have

1289
01:16:16.720 --> 01:16:26.560
our coffee. And also quite time. So like to me, we don't have enough time in our day. The day is so

1290
01:16:26.560 --> 01:16:34.240
fast paced, right? We need to be intentional about creating opportunities to like activate our

1291
01:16:34.240 --> 01:16:40.320
parasympathetic nervous system, which is so there's two sides to our autonomic nervous system.

1292
01:16:40.320 --> 01:16:44.320
Autonomic is just like you have like you can't totally control it. It's just going.

1293
01:16:46.160 --> 01:16:50.960
One side is sympathetic. Sympathetic is the part that gets you going fast. Like this is your

1294
01:16:50.960 --> 01:16:58.080
accelerator, right? And the other side is your parasympathetic, which is your break. It's your rest

1295
01:16:58.080 --> 01:17:04.640
and recovery. So now that you've done your outdoor time and your exercise, you come in and we

1296
01:17:04.640 --> 01:17:11.120
want to give you 10 minutes of just like quiet, low-key sympathetic time. So that could be meditation,

1297
01:17:12.480 --> 01:17:19.760
breath work, could be reading your Bible, could be journaling, right? Whatever it is that works for

1298
01:17:19.760 --> 01:17:25.840
you. So you do that with your coffee for 10 minutes and that brings us to 745.

1299
01:17:28.000 --> 01:17:34.160
And now you have breakfast, right? So and breakfast is the perfect opportunity to take your

1300
01:17:34.160 --> 01:17:38.960
supplements. Okay, so what breakfast? What supplements? Okay, so your breakfast? What is my breakfast

1301
01:17:38.960 --> 01:17:43.040
strategy? Am I going for a lot of food? Do I need to have breakfast? Why do I need to have breakfast?

1302
01:17:43.120 --> 01:17:51.520
You should have breakfast. You should definitely have breakfast. Yeah. So your metabolism changes

1303
01:17:51.520 --> 01:17:56.640
during the course of the day. Your strongest metabolism is first thing in the morning.

1304
01:17:58.160 --> 01:18:07.360
And so what that means is that you could literally eat the exact same food at 745 or at 3 in the

1305
01:18:07.360 --> 01:18:13.520
afternoon. And when you eat it at 745, you will get better blood sugar control. You will get

1306
01:18:13.520 --> 01:18:19.840
better blood fat control. So those are those are manifestations of our metabolism. And when they're

1307
01:18:19.840 --> 01:18:27.120
under control, that's actually really good for our body. So whenever possible, we want to shift our

1308
01:18:27.120 --> 01:18:32.880
food towards earlier in the day. And what kind of foods? I would argue that we go high fiber

1309
01:18:33.600 --> 01:18:39.360
and moderate protein. No sugar. No sugar. No sugar. No sugar. Right. No sugar.

1310
01:18:40.160 --> 01:18:45.600
Refined carbohydrates should get left out as much as possible. What's a refined carbohydrate

1311
01:18:45.600 --> 01:18:53.200
can make it sour or sugar? Okay, so no big goods. Now it's benedict. So the exception from my

1312
01:18:53.200 --> 01:18:58.400
perspective would be if you're going to want to have avocado toast, then a sour though.

1313
01:18:58.480 --> 01:19:05.040
Council. Prefer not. They are delicious. But no, I prefer not because

1314
01:19:05.920 --> 01:19:11.600
ultimately what we want is we want we want high fiber and moderate protein. And by doing that

1315
01:19:11.600 --> 01:19:17.760
combination, it's maximum satiation. So you're going to feel full. You're giving your body what it

1316
01:19:17.760 --> 01:19:22.320
needs from a protein perspective. And your simultaneously giving your gut what it needs from a

1317
01:19:22.320 --> 01:19:28.080
fiber perspective. Oats. So I mean, you could do oats for the reasons that we were discussing

1318
01:19:28.080 --> 01:19:35.200
glyphosate earlier. The oats should be organic. And if you were to do them, do them as minimally

1319
01:19:35.200 --> 01:19:42.480
processed. So I don't really love instant oats. What about for kids? If I'm giving my kids a breakfast,

1320
01:19:42.480 --> 01:19:46.880
should I be thinking about anything in particular? Because a lot of parents, I've talked about this

1321
01:19:46.880 --> 01:19:51.360
quite a few times before. But when I was young, I'd get a lot of orange juice. And I didn't realize

1322
01:19:51.360 --> 01:19:55.840
the orange juice was just like sugar water. Yeah. Is there anything that parents should be

1323
01:19:55.840 --> 01:20:00.800
thinking about when they're giving kids their breakfast? Of course. And I think that the most

1324
01:20:00.800 --> 01:20:05.360
important thing is that you need to model for your kids what a healthy breakfast looks like.

1325
01:20:05.360 --> 01:20:11.440
By having it yourself. Because if you don't do that, then they're you can't expect them to.

1326
01:20:12.400 --> 01:20:19.600
So healthy breakfasts my kids. I four kids. So my kids love avocado toast. They love avocado toast.

1327
01:20:21.360 --> 01:20:25.520
You could absolutely do yogurt with berries, right? You could do berries and nuts.

1328
01:20:26.080 --> 01:20:30.800
There's a lot of different choices in that regard. So overnight oats, chia pudding. These are

1329
01:20:30.800 --> 01:20:34.000
different choices that you could do for sure. On this point of kids, before we carry on with our

1330
01:20:34.000 --> 01:20:40.160
perfect morning and day routine, are there decisions that you make as a parent to give your kids

1331
01:20:40.160 --> 01:20:48.560
certain things that will have a lasting impact on their immune and gut function? 100%. Yes.

1332
01:20:48.560 --> 01:20:54.720
And the I think it opens up a discussion about where the connection between our gut and immune

1333
01:20:54.720 --> 01:21:05.040
system starts. It starts before birth. The first three years are critical. So let me unpack that

1334
01:21:05.040 --> 01:21:12.320
just a little bit. Steve, they have studies where they look at mom's microbiome during pregnancy.

1335
01:21:12.960 --> 01:21:21.360
All right. So like mom poops, they analyze her poop. And they're able to basically identify

1336
01:21:21.360 --> 01:21:27.760
patterns that are associated with the kid developing allergic diseases later on.

1337
01:21:27.760 --> 01:21:34.320
Oh, okay. They also have studies where moms who increase their fiber intake during pregnancy

1338
01:21:35.440 --> 01:21:40.240
reduce the likelihood of their kids developing allergic diseases later on as well.

1339
01:21:40.320 --> 01:21:44.560
What about kids taking antibiotics? Does that have a, when you're forming your gut microbiome

1340
01:21:44.560 --> 01:21:51.520
as at a young age, does that have a consequential impact? 100%. Antibiotics, bottle feeding,

1341
01:21:52.640 --> 01:21:57.040
and birth by cesarean section. And by the way, all of my kids were born by C section. It's not what we

1342
01:21:57.040 --> 01:22:04.160
wanted, but what happened. But those three things are associated with an impact on the microbiome

1343
01:22:04.160 --> 01:22:08.880
and the immune system. And if you look downstream over the course of the first five years,

1344
01:22:08.960 --> 01:22:13.920
increased risk of allergic diseases, increased risk of autoimmune diseases,

1345
01:22:14.880 --> 01:22:20.560
increased risk of metabolic diseases. Because in the C section, the baby didn't pass through

1346
01:22:20.560 --> 01:22:24.160
the birth canal, the birth canal, and the birth canal would have given the baby some of the

1347
01:22:24.160 --> 01:22:28.720
mother's microbiome. Yes. And then breastfeeding does the same. It gives the baby microbiome.

1348
01:22:28.720 --> 01:22:35.440
Breastfeeding gives them access to mom's skin microbiome. But also breast milk contains these

1349
01:22:35.520 --> 01:22:40.240
things called HMOs, human-milk oligosaccharides. It's quite fascinating to consider this.

1350
01:22:42.080 --> 01:22:47.360
We evolved where mom's breast milk contains these things, human-milk oligosaccharides. There's

1351
01:22:47.360 --> 01:22:54.400
over 200 varieties. They have no nutritional value to the child directly. So why do we, why do we

1352
01:22:54.400 --> 01:23:00.560
have them? Because they're pre-botic. So these human-milk oligosaccharides in breast milk were

1353
01:23:00.560 --> 01:23:07.280
basically designed to feed the developing baby microbiome. So and this is part of why we get into

1354
01:23:07.280 --> 01:23:13.600
some challenges where when you replace it with with the bottle, the formula, you might put fiber

1355
01:23:13.600 --> 01:23:19.440
in there, but it's like a monofiber. It's not the same as the 200 plus varieties of human-milk

1356
01:23:19.440 --> 01:23:26.080
oligosaccharides. So there was a study that was done out of Finland where they looked at roughly

1357
01:23:26.080 --> 01:23:32.480
1100 kids and they tracked them for five years. And during this time, five years,

1358
01:23:33.280 --> 01:23:40.240
they got a microbiome specimen, poop specimen from the kid at three months and 12 months of age.

1359
01:23:41.840 --> 01:23:47.920
And they looked at, okay, so some of these kids develop allergic diseases. So eczema,

1360
01:23:48.720 --> 01:23:57.760
food allergies, asthma, rhinitis, allergic rhinitis. All right, those are the classical

1361
01:23:57.760 --> 01:24:04.720
allergic diseases. And what they found is, okay, there were certain factors that predicted

1362
01:24:05.600 --> 01:24:12.400
who was going to develop allergic diseases by the age of five. Number one, exposure to antibiotics

1363
01:24:12.400 --> 01:24:20.160
in the first year of life. Number two, being bottled food. All right, then they looked at the

1364
01:24:20.160 --> 01:24:29.280
microbiome at 12 months. So and just to be clear, these kids, they had not developed the allergic

1365
01:24:29.280 --> 01:24:36.960
disease yet. That comes later. But they looked at the microbiome at 12 months and they could tell

1366
01:24:37.040 --> 01:24:42.480
who was going to develop the allergic diseases later on. Because there was a specific pattern.

1367
01:24:43.840 --> 01:24:48.880
What was missing were the bacteria that produced short-chain fatty acids. And the short-chain

1368
01:24:48.880 --> 01:24:52.960
fatty acids in that chemical we talked about earlier on that, that you get from five, which

1369
01:24:52.960 --> 01:25:00.880
produces those three things. Yes, but rate acetate and appropriate. And in fact, when they

1370
01:25:00.880 --> 01:25:06.400
checked at the poop for butyrate levels, the butyrate levels were low. So in essence, what they

1371
01:25:06.400 --> 01:25:13.120
discovered in this study that was quite fascinating is that you can look at the microbiome and predict

1372
01:25:13.120 --> 01:25:20.560
who will later on go on to develop the confused immune system with these allergic diseases.

1373
01:25:20.560 --> 01:25:28.400
So going back to one daily routine. Yep. So yes, we're at 7.45. And so you want your high fiber

1374
01:25:28.400 --> 01:25:35.200
moderate protein as little shark sugar as possible breakfast. And this is the perfect time to

1375
01:25:35.200 --> 01:25:39.600
take your morning supplements. Because the morning supplements, the ones that I recommend that are

1376
01:25:39.600 --> 01:25:47.680
evidence-based are vitamin D, omega-3s, and turmeric. That's for inflammation. So these are for

1377
01:25:47.680 --> 01:25:54.560
inflammation. Okay. Yeah. So now I also believe that we should test whenever possible. There's a test

1378
01:25:54.560 --> 01:25:59.600
for vitamin D. There's a test for omega-3s. If you have enough, you don't need to take the

1379
01:25:59.600 --> 01:26:05.520
supplement. But if you're deficient, that's where supplements play an important role. So I believe

1380
01:26:05.520 --> 01:26:12.720
that that supplements should be taken consistently in a circadian fashion. So that means that we take

1381
01:26:12.720 --> 01:26:19.120
our morning supplements at the same time every day. Why? Because basically everything about our

1382
01:26:19.200 --> 01:26:24.880
microbes and our body and the way that it works thrives on consistency. So supplements would be

1383
01:26:24.880 --> 01:26:30.480
the same. And when we do this, so it's been 7.45. We've had our breakfast. We've taken our morning

1384
01:26:30.480 --> 01:26:38.320
supplement stack. And now it's been an hour since we woke up. And it's time for a fantastic

1385
01:26:38.320 --> 01:26:44.720
bowel movement. And that is the manifestation of all of the work that you've done. Because when

1386
01:26:45.280 --> 01:26:49.040
you get your morning light exposure, that helps to contribute to that bowel movement. When you

1387
01:26:49.040 --> 01:26:53.520
exercise, that contributes to that bowel movement. When you drink your coffee, that contributes to

1388
01:26:53.520 --> 01:26:58.160
that bowel movement, all these different things ultimately lead to this place where you're having

1389
01:26:58.160 --> 01:27:05.040
that good healthy bowel movement. And that's indicative of a gut that's in rhythm and doing well.

1390
01:27:05.040 --> 01:27:10.960
So that's your morning. Now you're going to go to work. And I want to circle back to roughly

1391
01:27:10.960 --> 01:27:20.400
the lunchtime hour. So it gets to be lunchtime. And it's 12 noon. And basically I would advocate

1392
01:27:20.400 --> 01:27:24.160
for people to have lunch with another person, like the way that you and I are sitting here at this

1393
01:27:24.160 --> 01:27:29.760
table right now. So because we don't do that enough, like way too much, we're on our phone,

1394
01:27:30.320 --> 01:27:34.960
like this, and eating at the same time that we're flipping and scrolling. How's that good for my

1395
01:27:34.960 --> 01:27:42.080
gut and inflammation there? So feeling socially bonded to another person. 50%. This is by the way

1396
01:27:42.080 --> 01:27:47.440
statistics that come from before the pandemic. Right. So the pandemic made this worse.

1397
01:27:48.560 --> 01:27:54.000
50% of people in America were lonely before the pandemic even started.

1398
01:27:55.520 --> 01:28:02.160
Loneliness is the, loneliness will destroy your longevity faster than just about anything.

1399
01:28:02.880 --> 01:28:08.400
Loneliness has been shown to be on par with smoking cigarettes on a routine basis

1400
01:28:08.400 --> 01:28:12.160
in terms of the impact that it has on your health and your longevity. And you're quite clear

1401
01:28:12.160 --> 01:28:18.480
that you define loneliness as the feeling of disconnection versus being alone. Right. Yes.

1402
01:28:19.440 --> 01:28:25.200
So but being alone, you have to think about where we came from. So we

1403
01:28:25.440 --> 01:28:33.120
are tribal by our nature. Like you have to understand that for millions of years,

1404
01:28:34.320 --> 01:28:38.880
humans lived the specific lifestyle of being hunter's gatherers in our tribe.

1405
01:28:40.160 --> 01:28:48.960
There was no money. The currency of wealth was your bond to other people. That's what allowed you

1406
01:28:48.960 --> 01:28:56.720
to survive and thrive. Your family was like basically the measure of wealth, the bigger the

1407
01:28:56.720 --> 01:29:00.560
family, the more wealthy you were because you would work together to support one another and

1408
01:29:00.560 --> 01:29:05.680
take care of each other. But then the broader tribe, which is not 300 people at alone,

1409
01:29:05.680 --> 01:29:10.800
hundreds of thousands on social media, the broader tribe, which was this like family of families.

1410
01:29:11.520 --> 01:29:15.360
We were in it together. If you and I were in the same tribe, if someone attacked us,

1411
01:29:15.360 --> 01:29:20.080
I know that you would step up to defend me and I would do the same for you. So this is causing

1412
01:29:20.080 --> 01:29:25.280
some kind of cortisol issue, stress issue, that's then impacting the gut microbiome and causing

1413
01:29:25.280 --> 01:29:32.400
inflammation. If we want to torture a person like literally, the easiest way to do it is to put

1414
01:29:32.400 --> 01:29:38.880
them in solitary isolation. That's literally torture. We're so social that we need that. And it's

1415
01:29:38.880 --> 01:29:42.480
the cortisol response that that's going to cause that that's that then causes inflammation.

1416
01:29:42.480 --> 01:29:46.240
That is correct. So ultimately, that is a manifestation of the brain gut connection.

1417
01:29:47.120 --> 01:29:53.680
We have it. We have an innate need of human bonding. And when that innate need is not met,

1418
01:29:53.680 --> 01:29:58.000
then it's actually quite stressful for us because we feel vulnerable and unsafe.

1419
01:29:59.120 --> 01:30:02.800
We sleep worse as well. I was reading about some stuff around when people feel lonely,

1420
01:30:02.800 --> 01:30:06.800
they go into self-preservation, which is kind of like I guess the analogy would be if you drifted

1421
01:30:06.800 --> 01:30:11.200
off from your tribe, you'd have to be a bit more alert. You'd have to be on edge. You'd have to

1422
01:30:11.920 --> 01:30:16.960
you couldn't sleep for eight hours in peace because you're in danger now. Yeah, you don't have

1423
01:30:16.960 --> 01:30:20.960
that sort of insulating factor of a group of people. It's so interesting to think about like there's

1424
01:30:20.960 --> 01:30:26.560
a condition called Stockholm syndrome. And Stockholm syndrome is what happens if you take a person

1425
01:30:26.560 --> 01:30:32.240
hostage. And in that scenario, you're the person who's taken hostage, you have a choice.

1426
01:30:33.040 --> 01:30:38.240
You can reject the person who's taken you or you can actually find the good in them and bond

1427
01:30:38.240 --> 01:30:44.000
with them. And it's actually a survival mechanism that within that context of being taken hostage,

1428
01:30:44.000 --> 01:30:51.520
people have a tendency to bond with their captor and have sympathy for them. And we think that's

1429
01:30:51.520 --> 01:30:56.080
a defense mechanism because we're so social, we need that as opposed to like being alone and

1430
01:30:56.080 --> 01:31:00.880
being held captive. Okay, so we socialize at lunch, we have dinner with other people.

1431
01:31:00.880 --> 01:31:05.280
Yes, so I want people to socialize at lunch to address this epidemic of loneliness that I think

1432
01:31:05.280 --> 01:31:09.920
is highly problematic and not and not to be underrated because again, that's like smoking a pack

1433
01:31:09.920 --> 01:31:14.800
of cigarettes. So let's imagine that we have a nice lunch time that we're not talking about 10

1434
01:31:14.800 --> 01:31:20.800
minutes. We're talking about 45 minutes that includes conversation, right? And we get to the end.

1435
01:31:21.440 --> 01:31:26.000
And now what I would encourage people to do before you go back to work is to get outside and take a walk.

1436
01:31:27.120 --> 01:31:31.520
So there's two advantages to this. We talked earlier about the benefits of sunlight

1437
01:31:32.320 --> 01:31:36.960
in the morning and also the benefits of exercise in the morning. We're circling back to that,

1438
01:31:37.600 --> 01:31:42.160
but things are a little bit different this time. By getting outside, you're getting different

1439
01:31:42.160 --> 01:31:46.960
rays of sun. So the actually the types of rays that we get from the sun are slightly different

1440
01:31:46.960 --> 01:31:55.200
and they're more likely to boost our serotonin later in the day. And that serotonin is what lifts

1441
01:31:55.200 --> 01:32:03.280
our mood, gives us focus, helps us to get things done. So this reinforces our circadian rhythm

1442
01:32:03.280 --> 01:32:09.840
when we take a walk and we get outside a second time. Also, the exercise, a 10 minute walk,

1443
01:32:11.280 --> 01:32:16.720
just 10 minutes of simple walking is enough to get 30 to 40% improvement in your blood sugar

1444
01:32:16.720 --> 01:32:23.680
control. Because when you activate the big muscles in your leg, it helps to draw the blood sugar

1445
01:32:23.680 --> 01:32:32.400
out of your bloodstream. So the messaging there is if you just eat too much and you don't feel

1446
01:32:32.400 --> 01:32:38.640
well, force yourself to take a walk as opposed to laying on the couch. All right, so

1447
01:32:39.600 --> 01:32:45.200
and the outdoor walk also activates our gut and helps our gut to get into rhythm and that reduces

1448
01:32:45.680 --> 01:32:54.240
after a meal. Okay, so and then you do that for 15 minutes. It's one o'clock. You're back to work.

1449
01:32:54.880 --> 01:33:00.800
I encourage people to have a matcha green tea. I'm a big matcha believer. This is of all the

1450
01:33:00.800 --> 01:33:07.200
teas that exist. It has the highest polyphenol content and it's phenomenal for the microbiome.

1451
01:33:07.600 --> 01:33:15.760
So and it gives you a nice boost to your afternoon. Okay, let's accelerate to four o'clock.

1452
01:33:16.960 --> 01:33:21.760
I saw you, I think it was in your book that I read this. Yeah, in your book it talks about how

1453
01:33:21.760 --> 01:33:28.320
the gap between sort of three and six is the optimal time to exercise. That's right. Yeah, so

1454
01:33:28.320 --> 01:33:34.960
three and six PM. The reason for that has to do with our core body temperature. So our temperature

1455
01:33:34.960 --> 01:33:40.000
cools off at night, our body temperature lowers at night. And then during the day, it starts to

1456
01:33:40.000 --> 01:33:45.120
rise in the morning, exercised by the way in the morning helps to accelerate that. But our peak

1457
01:33:45.840 --> 01:33:52.080
is three to six PM. I fought a tact on page 159 of your book where you said my one request is that

1458
01:33:52.080 --> 01:33:56.480
you do not have a heavy exercise late in the evening as this activates the parrots, sorry,

1459
01:33:56.480 --> 01:34:01.040
the sympathetic nervous system and can negatively affect your ability to quickly fall asleep.

1460
01:34:01.040 --> 01:34:05.280
Yeah, well, I was working on it last night. It was like bloody God, I love until midnight.

1461
01:34:05.280 --> 01:34:09.280
Oh, no. That's like quite typical though, because I don't know, just when I get my time,

1462
01:34:09.840 --> 01:34:15.040
how's your sleep last night? No, great. But I mean, this series of issues took place two hours.

1463
01:34:15.040 --> 01:34:19.920
So, okay, fair enough. Yeah, like a series of like my other issues. The time I ate was bad and

1464
01:34:20.800 --> 01:34:27.760
the time I went to the gym was bad and so it was a mess. Yeah. Well, ideally two hours before

1465
01:34:27.760 --> 01:34:32.480
bread time. Okay, at least two hours before bread time. So, and like, especially when it's

1466
01:34:32.480 --> 01:34:36.880
vigorous exercise, if it's light exercise, it's not a big deal. But vigorous exercise is a different

1467
01:34:36.880 --> 01:34:41.920
story. Okay, so yeah, so three to six. This is more from like an exercise performance perspective.

1468
01:34:41.920 --> 01:34:46.720
Like that's the best time if you want to lift heavy weight. Okay, three to six PM. So let's

1469
01:34:46.720 --> 01:34:51.600
imagine that we go and we get we smash a workout at four o'clock, right? And so I'm going to give

1470
01:34:51.600 --> 01:34:56.720
us an hour to smash that wonderful workout and then now it's five and it's the perfect time for dinner.

1471
01:34:56.720 --> 01:35:02.320
I want to point something out real quick. I we had breakfast around eight and we had lunch around

1472
01:35:02.320 --> 01:35:09.040
noon and we had dinner around five. We've spaced things out by about four hours and that's actually

1473
01:35:09.040 --> 01:35:15.840
the perfect time from from the perspective of your digestive rhythm. So there's this thing,

1474
01:35:15.840 --> 01:35:21.360
this this concept within the the gut that many people haven't heard of called the migrating motor

1475
01:35:21.360 --> 01:35:29.440
complex where between meals your gut has this entire thing that it does. And it basically is

1476
01:35:29.440 --> 01:35:38.880
like sweeping through and reorganizing itself. But it gets disrupted if you eat. Okay, so it's

1477
01:35:38.880 --> 01:35:45.360
ideal to give a four hour space between these meals. And that if you do that, you will actually

1478
01:35:45.360 --> 01:35:50.160
notice a difference in terms of how you feel with your digestion. So because you feel about your

1479
01:35:50.160 --> 01:35:56.800
gut to fall into a rhythm. All right, so we have our dinner. It's five o'clock. We're moving

1480
01:35:56.800 --> 01:36:03.120
into the evening and now it's going to be seven o'clock at night. And let's imagine I know this

1481
01:36:03.120 --> 01:36:09.680
time of year the sun is going down much earlier than this in most places. But imagine that it's

1482
01:36:09.680 --> 01:36:15.200
seven o'clock. Look, when the sun goes down, you want to start to dim the lights in your house.

1483
01:36:15.520 --> 01:36:23.280
You want to start to reduce your personal light exposure because light exposure just casual

1484
01:36:23.280 --> 01:36:27.680
lights within your home can cut your melatonin down by 30%.

1485
01:36:30.080 --> 01:36:38.000
Melatonin is the sleepy time hormone. So in the morning, it's cortisol. And in the evening,

1486
01:36:38.000 --> 01:36:46.160
it's melatonin. And it's interesting because what we did in the morning with both exercise

1487
01:36:46.160 --> 01:36:51.120
and with light exposure, it was designed not only to enhance that that cortisol peak,

1488
01:36:51.680 --> 01:36:59.360
but it also increases our serotonin. Serotonin the happy hormone that keeps us focused.

1489
01:36:59.360 --> 01:37:04.400
Well, serotonin is actually the precursor to melatonin. So when you make the investment of

1490
01:37:04.400 --> 01:37:10.400
morning light, morning exercise, you're setting yourself up for excellent sleep in 14 hours.

1491
01:37:13.840 --> 01:37:17.680
And we want to protect that. Melatonin is going to start to rise when it gets dark outside.

1492
01:37:18.720 --> 01:37:24.800
And so we want to dim the lights within our home. And we want to really be cautious

1493
01:37:25.760 --> 01:37:31.120
as we move towards eight o'clock. If our bedtime's going to be 10, forgive me if that's too early

1494
01:37:31.120 --> 01:37:36.480
for some people, but I think it's like nice to have a consistent bedtime. If our bedtime is 10,

1495
01:37:37.280 --> 01:37:40.720
then by eight o'clock, like we want to be sort of dialing back on our devices,

1496
01:37:41.760 --> 01:37:47.360
or wearing blue light blocking glasses. The blue light blocking glasses can help to protect us.

1497
01:37:48.480 --> 01:37:54.080
And then roughly 830, take your evening supplements. So we had our morning supplements,

1498
01:37:54.080 --> 01:37:59.040
which were vitamin D, omega-3s, and turmeric. Now we want to take our evening supplements,

1499
01:37:59.040 --> 01:38:03.840
which are zinc and magnesium. And if you take melatonin, that would be the time to do it.

1500
01:38:03.840 --> 01:38:08.560
Or if you take a different sleepy time supplement, that would be the time to do it. Roughly 830 to 9,

1501
01:38:09.200 --> 01:38:14.080
somewhere in that range. So because it's going to take about 60 to 90 minutes to really kick in.

1502
01:38:17.200 --> 01:38:24.560
Around 9 o'clock, we want to activate our evening ritual. And so in the morning, we had our quiet time.

1503
01:38:24.720 --> 01:38:29.920
We should have a quiet time in the evening to intentionally activate our parasympathetic nervous system.

1504
01:38:30.960 --> 01:38:33.440
And get like relaxed before bedtime.

1505
01:38:35.920 --> 01:38:43.360
So that at 930, we basically are preparing for bedtime. And that might mean a hot shower. Like actually,

1506
01:38:44.000 --> 01:38:52.720
like he at night, hot shower, sauna is perfect. Because actually, it cools off your inner core

1507
01:38:52.720 --> 01:38:58.080
temperature, believe it or not. So, and that's exactly what we want. We want a cool room. We want a

1508
01:38:58.080 --> 01:39:03.520
dark room. And that will help us to sleep better. Because then at 10 o'clock, we want to go to bed.

1509
01:39:03.520 --> 01:39:07.440
And 10 o'clock, like, it could be whatever time. But I would argue that we should be consistent.

1510
01:39:07.440 --> 01:39:11.200
It could be 1030. It could be 11. Whatever time you choose, adapt to it. But the point

1511
01:39:11.200 --> 01:39:16.080
from my perspective, it's not so much 10 is the magic number. It's more so that 10 is the magic

1512
01:39:16.080 --> 01:39:20.720
number if you always do 10. 1030 is the magic number if you always do 1030. Consistency is key.

1513
01:39:20.800 --> 01:39:25.440
And you would recommend three meals a day. I think that you could do three meals. I think the way

1514
01:39:25.440 --> 01:39:31.440
that we structured this is that if you were done eating at 6 o'clock at night and then you're

1515
01:39:31.440 --> 01:39:36.640
having breakfast around 8, you have a 14 hour fast. Do you think that fasting window matters?

1516
01:39:37.920 --> 01:39:42.080
That's specific number of 14 or in general. Yeah, just like generally having sort of a big

1517
01:39:42.080 --> 01:39:46.080
intermittent fasting window where you have an eating for 16 hours, whatever it might be.

1518
01:39:46.080 --> 01:39:49.760
I think that there's, so I think that there's two parts to the value that we get from time

1519
01:39:49.760 --> 01:39:56.720
restricted eating. So the first is we give our gut a time to rust. So when you, when you,

1520
01:39:56.720 --> 01:40:01.440
particularly eating late at night, I got honestly, the timing of it all could be debated.

1521
01:40:01.440 --> 01:40:06.080
The one spot where it's a total non-negotiable from my perspective is late night eating.

1522
01:40:06.720 --> 01:40:12.960
So I mean, no offense, like sometimes we're busy, right? But when you eat late at night,

1523
01:40:12.960 --> 01:40:19.360
it hits you different metabolically and then it carries and it lingers into the next day and it

1524
01:40:19.360 --> 01:40:26.320
will affect your sleep. Yeah. So we really as much as possible want to opt for early dinner time

1525
01:40:26.320 --> 01:40:31.360
and then shut it down for the evening as much as possible. People will be saying yes, but I'm hungry.

1526
01:40:32.640 --> 01:40:35.520
And I think part of the reason that they're hungry from what you've explained is probably because

1527
01:40:35.520 --> 01:40:39.520
they didn't have breakfast. Yeah. They like started eating later. That's what typically what I find

1528
01:40:39.760 --> 01:40:44.560
is if I have breakfast, I'm typically not hungry late at night. Yeah. Yeah. I think that breakfast

1529
01:40:44.560 --> 01:40:49.600
helps to sort of set the tone for the rest of the day in a specific way. So the two advantages

1530
01:40:49.600 --> 01:40:55.600
of time restricted eating are that you get that gut rust, which anything over 12 hours is good for

1531
01:40:55.600 --> 01:41:01.280
the gut. And then the second part is I think it just the underrated thing that no one talks about

1532
01:41:01.920 --> 01:41:08.720
is it helps us to get more consistent with our meal times. So this entire conversation about

1533
01:41:08.720 --> 01:41:15.680
circadian rhythm can be summarized in one word, consistency. If you ate at the same time every

1534
01:41:15.680 --> 01:41:20.640
single day, you would feel the difference in terms of your digestion. I promise you. And so the

1535
01:41:20.640 --> 01:41:24.960
advantage of time restricted eating is it brings attention to what time am I eating dinner, what time

1536
01:41:24.960 --> 01:41:29.280
am I eating breakfast, and then you end up being a lot more consistent about it as opposed to just

1537
01:41:29.280 --> 01:41:34.480
flying by the seat of your pants. Do you fast ever? Do you try and like long fast? Long fast or just

1538
01:41:34.560 --> 01:41:39.840
sort of most time restricted eating. So I do I do time restricted eating all the time. In fact,

1539
01:41:39.840 --> 01:41:48.000
I most days like I first of all, I'm imperfect. And so what that means is I don't perfectly follow all

1540
01:41:48.000 --> 01:41:52.640
the advice I give. So like I don't eat breakfast most days. Yeah. Because I'm going hard. So like I

1541
01:41:52.640 --> 01:41:57.440
wake up I do my morning routine. I get I get to the coffee stage and I jump in the work. Same.

1542
01:41:58.240 --> 01:42:02.800
So, but on the weekends and today, today I did. Yeah. Yeah. Today I had my breakfast because I wanted

1543
01:42:02.800 --> 01:42:07.600
to be on my game. But on the weekend, I have my breakfast. I noticed the difference.

1544
01:42:08.240 --> 01:42:14.240
Actually, like I'm less hungry during the day when I have that breakfast that sort of just keeps it

1545
01:42:14.240 --> 01:42:23.200
balanced. So yeah, I sometimes I do one meal a day. Last month, I told you about a challenge that I'd

1546
01:42:23.200 --> 01:42:27.440
sat our internal flight tech team. Flight tech team is our innovation team internally here. I toss

1547
01:42:27.440 --> 01:42:32.480
them. We're seeing how much time they can unlock for the company by creating something that will help

1548
01:42:32.480 --> 01:42:37.600
us fill to new AI tools to see which ones were worth pursuing. And I thought that our sponsor

1549
01:42:37.600 --> 01:42:42.560
Fiverr Pro might have the talent on their platform to help us build this quickly. So I talked to my

1550
01:42:42.560 --> 01:42:48.080
director of innovation, Isaac, and for the last month, my team Flight X and a vetted AI specialist

1551
01:42:48.080 --> 01:42:53.040
from Fiverr Pro have been working together on this project. And with the help of my team, we've

1552
01:42:53.040 --> 01:42:58.160
been able to create a brand new tool which automatically scans scores and prioritises different

1553
01:42:58.160 --> 01:43:03.440
emerging AI tools for us. Its impact has been huge. And within a couple of weeks, this tool has

1554
01:43:03.440 --> 01:43:08.240
already been saving us hours, trialing and testing new AI systems. Instead of shifting through lots

1555
01:43:08.240 --> 01:43:13.680
of noise, my team Flight X has been able to focus on developing even more AI tools, ones that really

1556
01:43:13.680 --> 01:43:19.440
move the needle in our business thanks to the talent on Fiverr Pro. So if you've got a complex problem

1557
01:43:19.440 --> 01:43:25.040
and you need help solving it, make sure you check out Fiverr Pro at Fiverr.com slash diary.

1558
01:43:25.680 --> 01:43:30.480
If there's anything we need, it is connection, especially in the world we're living in today.

1559
01:43:30.480 --> 01:43:35.440
And that is exactly why we created these conversation cards because on this show, when I sit here with

1560
01:43:35.440 --> 01:43:41.280
my guest and have those deep intimate conversations, this remarkable thing happens time and time again.

1561
01:43:41.280 --> 01:43:46.480
We feel deeply connected to each other. At the end of every episode, the guest I'm interviewing

1562
01:43:46.480 --> 01:43:51.920
leaves a question for the next guest and we've turned them into these conversation cards. And we've

1563
01:43:51.920 --> 01:43:56.720
added these twist cards to make your conversations even more interesting. And there are so many more

1564
01:43:56.720 --> 01:44:00.880
twists along the way with the conversation cards. This is the brand new edition. And for the first time

1565
01:44:00.880 --> 01:44:07.360
ever, I've added to the pack this gold card, which is an exclusive question from me. But I'm only

1566
01:44:07.360 --> 01:44:12.720
putting the gold cards in the first run of conversation cards. So get yours now before the limited

1567
01:44:12.720 --> 01:44:17.600
edition gold cards are all gone. Head to the link in the description below. One of the things we

1568
01:44:17.680 --> 01:44:24.240
touched on briefly at the beginning was this concept that trauma is linked to gut function.

1569
01:44:25.200 --> 01:44:30.160
Powerful in what way? We're talking a moment ago about the autonomic nervous system,

1570
01:44:30.160 --> 01:44:35.840
which is sympathetic versus parasympathetic. We live our lives on sympathetic overdrive,

1571
01:44:36.640 --> 01:44:42.880
which basically is the equivalent of constantly feeling threatened, right? Heart rate pumping,

1572
01:44:43.600 --> 01:44:50.560
blood pressure up, more focused, but then you suffer the consequences within your gut. The gut

1573
01:44:50.560 --> 01:44:57.520
gets sacrificed when we are activating our sympathetic nervous system. We don't do enough to do

1574
01:44:57.520 --> 01:45:02.480
the opposite, which is the parasympathetic nervous system, which is what happens when we slow down.

1575
01:45:03.200 --> 01:45:13.680
Conversations, holding hands, hugs, prayer, journaling, meditation, sauna, that's parasympathetic.

1576
01:45:14.720 --> 01:45:21.760
Okay. So to the trauma question, it's been shown that, and this is something that I had to

1577
01:45:22.240 --> 01:45:32.400
learn not only myself, but I had to see that I always thought that kids, if they were young enough,

1578
01:45:32.400 --> 01:45:37.680
they wouldn't remember. And what I've realized is actually this idea of like the body keeps the

1579
01:45:37.680 --> 01:45:43.360
score is so well said, it's so true. The body does keep the score. You can have trauma that occurs

1580
01:45:43.360 --> 01:45:49.920
before the age of two. There's no way you remember that. And yet, it will manifest later on in

1581
01:45:49.920 --> 01:45:58.640
adults. And this has been shown actually in kids that are adopted and have an unstable first

1582
01:45:58.640 --> 01:46:05.120
two years of life. They are more likely to suffer with health-related issues later on. This issue

1583
01:46:05.120 --> 01:46:11.200
of trauma, what happens is that it restructures the brain and how your brain functions.

1584
01:46:12.000 --> 01:46:16.800
And it keeps you sort of trapped in that fight with flight state. It keeps you trapped. Yeah.

1585
01:46:16.800 --> 01:46:22.400
So there's a part of our brain called the amygdala. And the amygdala is what gets activated if you

1586
01:46:22.400 --> 01:46:29.520
like go to a haunted house. Like if you get scared of something, right? Or like it's the middle of the

1587
01:46:29.520 --> 01:46:35.040
night and you hear something creeping in the bushes and you're not sure what's going on. Okay.

1588
01:46:35.040 --> 01:46:39.200
So that's the activation of your amygdala. Well, the issue for people that suffer from trauma

1589
01:46:40.320 --> 01:46:45.360
is that they live with the amygdala perpetually turned on. So if something's happened to me in my

1590
01:46:45.360 --> 01:46:50.080
life that's caused some form of trauma, there's an increased probability that I'm going to be

1591
01:46:50.080 --> 01:46:55.200
in a more sympathetic state in terms of my nervous system, which is going to activate a hormone,

1592
01:46:55.200 --> 01:47:00.560
which is then going to disrupt my gut motility and all the other things we talked about.

1593
01:47:03.200 --> 01:47:07.760
Like the gut barrier and other dysfunction across the gut.

1594
01:47:09.680 --> 01:47:14.160
What is the link there? Is it the hormone that's produced when I'm in a stress state that is

1595
01:47:14.160 --> 01:47:17.520
impacting my immune system, which is then having the impact on my gut?

1596
01:47:17.520 --> 01:47:22.960
Yes, this is all a manifestation of the brain of the brain gut connection. So the

1597
01:47:25.600 --> 01:47:31.280
what's happening is that your brain has the ability to release a hormone,

1598
01:47:31.280 --> 01:47:38.800
corticotropin releasing hormone, and C-R-H. And C-R-H is this effectively your sympathetic

1599
01:47:38.800 --> 01:47:45.040
nervous system getting activated, turned on. In a person who's had trauma and to be clear,

1600
01:47:45.040 --> 01:47:49.440
like not everything that's bad is trauma, right? It's possible to have things that are bad,

1601
01:47:49.440 --> 01:47:54.880
that are not actual trauma. Trauma is the thing that sticks with you. It's when you have

1602
01:47:54.880 --> 01:48:01.200
something occur that overwhelms your ability to cope with it. And so, and then it has this lasting

1603
01:48:01.200 --> 01:48:06.320
effect. I was thinking as you're speaking about some of my friends that I've had some bad diagnoses

1604
01:48:06.320 --> 01:48:11.120
recently. Got a friend that got diagnosed with something very, very serious. And what I then

1605
01:48:11.120 --> 01:48:16.160
noticed is after that diagnosis, they had lots of other health related issues that seemed to be

1606
01:48:16.160 --> 01:48:22.800
unconnected. But the doctors associated with stress. And maybe the traumatic news of that one thing

1607
01:48:22.800 --> 01:48:28.160
has caused this cascade of other issues downstream. Yeah, 100%. And that's all a manifestation of

1608
01:48:28.160 --> 01:48:34.160
the brain gut access. So the brain gut access is how we think about the brain being connected to our

1609
01:48:34.160 --> 01:48:38.960
gut and how they're in communication with one another. And within that context, the brain releases

1610
01:48:38.960 --> 01:48:43.760
this hormone, the CRH corticotropin releasing hormone that hasn't affected throughout the entire

1611
01:48:43.760 --> 01:48:53.600
body. It puts them on edge. And the consequence is that that CRH, that's like, so this is a bit

1612
01:48:53.600 --> 01:48:58.560
nuanced. But let me clarify something about cortisol. Cortisol is the morning hormone.

1613
01:48:59.760 --> 01:49:03.600
When you get that spike in the morning, it's perfect. It's exactly what your body needs.

1614
01:49:04.720 --> 01:49:10.960
What you don't need is you don't need cortisol to still be elevated at 10 o'clock, 11 o'clock,

1615
01:49:10.960 --> 01:49:17.120
midnight, one in the morning. Cortisol is the get up and go hormone. Right? Now it's disrupting

1616
01:49:17.120 --> 01:49:22.800
your sleep. Now it's actually the adversary of your circadian rhythm. And that's what's

1617
01:49:22.800 --> 01:49:28.160
happening in these people is that through that the brain gut access, they're activating the cortisol

1618
01:49:28.160 --> 01:49:32.160
and the cortisol then disrupts their gut barrier and leads the inflammation.

1619
01:49:32.960 --> 01:49:37.360
Where is healing from that trauma start in your view? If a patient went to come to you,

1620
01:49:38.240 --> 01:49:43.520
and they were, they had loads of complications with their gut, but you were able to identify

1621
01:49:43.520 --> 01:49:47.760
that trauma was playing a role. Where would you start with their healing journey? The most

1622
01:49:47.760 --> 01:49:53.920
important thing is to, and I think this is the moment that will be most impactful for some of

1623
01:49:53.920 --> 01:49:58.720
the listeners, not all but some. The most important thing is to understand that the trauma is the

1624
01:49:58.720 --> 01:50:05.200
root of the issue. Because most people, the way that we react to trauma, it's the part that we

1625
01:50:05.200 --> 01:50:11.680
don't want to talk about. Right? So we push it into the corner and we pretend that it's not there.

1626
01:50:11.680 --> 01:50:17.920
We're not, like we know it's there, but we're not going to even look at it. And so the solution

1627
01:50:17.920 --> 01:50:23.120
is to accept and acknowledge that the trauma is the root of the problem. Because then you need to

1628
01:50:23.120 --> 01:50:26.640
actually turn towards it. And that's under professional, that's with professional help.

1629
01:50:27.200 --> 01:50:31.120
So there's different things that you can do, different approaches, including cognitive

1630
01:50:31.120 --> 01:50:36.240
behavioral therapy. They're all administered by trained health professionals. That's not what I do.

1631
01:50:36.240 --> 01:50:39.520
But step one is the acknowledgement and understanding that's the problem.

1632
01:50:40.000 --> 01:50:43.840
You remember last time we made lots of different shapes of poop.

1633
01:50:45.360 --> 01:50:50.560
I think we were using the Bristol stool. There we go. We have this Bristol stool thing here,

1634
01:50:50.560 --> 01:50:55.600
which is the different types of poop that people produce. And on this table,

1635
01:50:55.600 --> 01:51:02.160
I think we have a variety of different styles. Just to remind me once again, if I was guessing,

1636
01:51:02.160 --> 01:51:10.960
I would assume that maybe this one is healthy or this one. Yeah. Which one is healthy?

1637
01:51:10.960 --> 01:51:19.600
The Jocobar is your, so this sweet Jocobar right here is your glorious Bristol 4.

1638
01:51:19.840 --> 01:51:25.840
What's a Bristol? Right. A Bristol 4. So the Bristol stool scale is seven unique types of poop.

1639
01:51:26.960 --> 01:51:32.320
And you can tell by looking in the toilet bowl, we have been told, don't look, there's nothing to see

1640
01:51:32.320 --> 01:51:38.400
there. But what I'm saying is, we discussed this, that 60% of the weight of your stool is your

1641
01:51:38.400 --> 01:51:44.160
microbiome. That's the microbiome story right there in the toilet bowl. And so the Bristol 4

1642
01:51:44.160 --> 01:51:52.320
is the normal bowel movement. And it should be, it shouldn't be a rectangle, but it's soft,

1643
01:51:53.040 --> 01:51:59.360
but formed like a sausage. And the word Bristol is coming from this thing called the Bristol

1644
01:51:59.360 --> 01:52:04.000
stool chart. Yeah. So the Bristol stool chart actually comes from Bristol in the UK,

1645
01:52:04.800 --> 01:52:11.600
right, the city of Bristol, where they did a study in the early 90s. And what came of that study

1646
01:52:11.600 --> 01:52:18.560
was the discovery of these seven unique stool types. So and four is normal. And three, many people

1647
01:52:18.560 --> 01:52:23.600
would consider normal. Three is just sort of lumpy, bumpy like this. But and many people would

1648
01:52:23.600 --> 01:52:34.160
consider that to be normal. But type one and two are constipation. And types six and six and seven

1649
01:52:34.960 --> 01:52:42.320
are diarrhea. Now what's interesting is that the Bristol study was one location in the UK,

1650
01:52:42.320 --> 01:52:50.160
2000 people actually at Zoe, we did a nationwide survey in the UK and we had 140,000 people

1651
01:52:50.160 --> 01:52:55.600
tell us about their poop. So we actually have, we're working on publishing the papers that came from

1652
01:52:55.600 --> 01:53:02.800
this, but we have the largest survey on bowel habits that's ever been done in the world. And

1653
01:53:03.440 --> 01:53:07.440
how many people's people's healthy? Well, based upon this, actually it was interesting because

1654
01:53:07.440 --> 01:53:12.800
the results were about what you expect. There's a disproportionate number of people that are

1655
01:53:12.800 --> 01:53:17.040
struggling with bowel related issues. So it's probably about 40% of people that are struggling

1656
01:53:17.040 --> 01:53:22.640
with bowel related issues. Of all the different types of poop one could have, is there any that I

1657
01:53:22.640 --> 01:53:30.000
should be most concerned about? If you have these like little pellets, rabbit pellets, that's

1658
01:53:30.000 --> 01:53:34.160
severe constipation. And is that a lack of something, a lack of fiber? Well, it can be a lack of

1659
01:53:34.160 --> 01:53:39.040
fiber for sure. But sometimes this is stool softening issue too. So like for people that have

1660
01:53:39.040 --> 01:53:47.440
severe constipation, fiber is more nuanced than than people are willing to discuss on social media.

1661
01:53:47.440 --> 01:53:51.360
Everyone makes a sound like the simple solution is just increase your fiber. It's not necessarily

1662
01:53:51.360 --> 01:53:58.160
that simple. So sometimes you have to add magnesium. Magnesium supplements are great with fiber.

1663
01:53:58.160 --> 01:54:04.480
What do they do? So they help to draw water into the intestine and that water softens up the stool.

1664
01:54:04.480 --> 01:54:09.360
So if you have the fiber for the form and you have the magnesium to make it soft,

1665
01:54:09.360 --> 01:54:14.000
this is how you get a soft formed bowel movement. We talked a moment ago about taking a nighttime

1666
01:54:14.000 --> 01:54:21.920
magnesium supplement. Okay, if your goal is to sleep or to relax, magnesium glycinate is a

1667
01:54:21.920 --> 01:54:28.000
phenomenal choice. But if you're constipated, that's not going to do anything. So don't, don't do

1668
01:54:28.000 --> 01:54:34.640
that. For constipation, magnesium oxide is the one that I would typically go with. But there's also

1669
01:54:34.640 --> 01:54:39.600
magnesium sulfate and magnesium citrate. Those are the choices. Okay. Yeah. And if you get to a

1670
01:54:39.600 --> 01:54:47.600
Bristol 7, which is just like diarrhea, that's just yeah, it's just liquid. You're not in a good

1671
01:54:47.680 --> 01:54:54.240
place. And so obviously that needs to be addressed as well and be aware of what we talked about

1672
01:54:54.240 --> 01:54:58.880
earlier, which is that there are some people who suffer from chronic constipation and then they

1673
01:54:58.880 --> 01:55:03.120
start having diarrhea and actually that's overflow. Dr. Will, what's the most important thing we

1674
01:55:03.120 --> 01:55:08.560
haven't talked about as it relates to all that is in your new book that you think we should have

1675
01:55:08.560 --> 01:55:12.240
talked about? I mean, we've probably covered tiny, tiny, tiny fraction of all the things in there,

1676
01:55:12.240 --> 01:55:17.440
but it gives people a flavor. Is there one other thing that you think is the most important thing

1677
01:55:17.440 --> 01:55:20.880
that we haven't talked about? Here's what I really feel compelled to say to be totally honest with you.

1678
01:55:21.920 --> 01:55:27.200
You're holding the book. The book is called Plant Powered Plus. I don't want people to be

1679
01:55:27.200 --> 01:55:33.200
intimidated by the title of my book. Let me explain this. I believe that there are many paths to

1680
01:55:33.200 --> 01:55:39.200
healing. There are many different dietary patterns. The one that's going to work the best for you

1681
01:55:39.200 --> 01:55:44.800
is the one that you're actually willing to do. Right. So this book is not about a one-size-fits-all

1682
01:55:44.800 --> 01:55:51.040
approach, nor is it a hundred percent plants. That's not what the book is about. So instead,

1683
01:55:51.040 --> 01:55:57.440
the conversation in what we haven't discussed is what's missing in our diet that we really need?

1684
01:55:58.640 --> 01:56:04.000
And we've kind of started to touch on this. I've identified four things and these four things you

1685
01:56:04.000 --> 01:56:09.920
find in all of the healthy dietary patterns. So whether it's Mediterranean, pescatarian,

1686
01:56:09.920 --> 01:56:14.640
flexotarian, if you do it right, you're going to have these four things. Number one fiber,

1687
01:56:15.920 --> 01:56:25.120
number two polyphenols. Number three, healthy fat. So healthy fat is the extra virgin olive oil.

1688
01:56:25.120 --> 01:56:32.960
Healthy fat is this avocado right here. Healthy fat are these seeds and nuts right here. Okay.

1689
01:56:33.040 --> 01:56:40.160
They all have healthy fat. And in whole form, you should consume these whole form foods without

1690
01:56:40.160 --> 01:56:46.880
restriction. If you are obese and you're trying to lose weight, the problem with any oil, not just

1691
01:56:46.880 --> 01:56:53.120
seed oils, also including extra virgin olive oil, is that this is the highest calorie thing that

1692
01:56:53.120 --> 01:56:58.080
exists on the entire planet. You cannot create something with a higher calorie content than oil.

1693
01:56:58.400 --> 01:57:06.240
So it's not to your advantage to really focus on oil, if anything, you should be limiting your

1694
01:57:06.240 --> 01:57:13.120
oil intake. But these healthy fats, the monouncentric fats that you get from nuts from avocado,

1695
01:57:13.120 --> 01:57:18.240
if we had fish like a salmon or shellfish, the omega-3s that you get from those things,

1696
01:57:19.120 --> 01:57:23.360
there's tremendous benefit to those healthy fats. That was the third one. And on the fourth

1697
01:57:23.360 --> 01:57:28.000
is fermented food. Okay. So which we don't actually see, we kind of see here, we got the pickles.

1698
01:57:28.720 --> 01:57:34.960
All right. We got some pickles here. But the thing about fermented food is most of us are not

1699
01:57:34.960 --> 01:57:42.000
eating fermented food. So the average intake of fermented food in the United States is zero. And if

1700
01:57:42.000 --> 01:57:47.760
any, maybe once in a while, yogurt, that's it. We have tons of choices that are available to us.

1701
01:57:47.760 --> 01:57:52.640
And the key that people need to know is a Stanford study done by some of my friends,

1702
01:57:53.280 --> 01:58:01.680
Christopher Gardner, and Justin and Erica Sonnenberg. And what they showed is that in just

1703
01:58:01.680 --> 01:58:06.880
eight weeks, by adding fermented food to their diet, people could increase the diversity of their

1704
01:58:06.880 --> 01:58:13.120
gut microbiome. That means a healthier gut. And they lowered inflammation. So as the gut gets

1705
01:58:13.120 --> 01:58:19.680
healthier, inflammation goes down. And they did that just by adding fermented food. So Steve,

1706
01:58:19.680 --> 01:58:26.400
these four things, fiber, 95% of Americans are deficient. Polyphenols, almost no one is getting

1707
01:58:26.400 --> 01:58:31.920
the recommended amount of fruits and vegetables. Healthy fats, we're not opting for the types of fats

1708
01:58:31.920 --> 01:58:36.720
that we're talking about right now. I want people to get more omega-3s and more monoinsetrated fat.

1709
01:58:36.720 --> 01:58:40.400
And finally fermented food, no one's really consuming. If you think about your diet,

1710
01:58:41.040 --> 01:58:45.520
this shouldn't be an exercise in more of the thing that you already have. This should be an

1711
01:58:45.520 --> 01:58:49.920
exercise of what is the thing that's missing that we could add that could transform our health

1712
01:58:50.720 --> 01:58:54.720
because that's the real opportunity. So that's what the nutrition program is about.

1713
01:58:55.600 --> 01:59:00.400
When I look at these, this photo of you before and after, I think this one's probably

1714
01:59:00.400 --> 01:59:03.040
sort of during medical school, was it? Or just after medical school?

1715
01:59:03.040 --> 01:59:05.360
Yeah, so that was actually that's in my early 30s.

1716
01:59:05.440 --> 01:59:10.800
On the left. Yeah. And then this photo here, which I'll put up on the screen, is you at one

1717
01:59:10.800 --> 01:59:15.360
age? Yeah, about 40. Okay, well, 10 years has passed and you look 10 years younger.

1718
01:59:15.360 --> 01:59:22.720
Yeah. And you look pretty ripped. Yeah. What changed in your life between these two photos?

1719
01:59:22.720 --> 01:59:27.040
What was different in one's mind, knowledge, mentality, psychology, what was different?

1720
01:59:28.000 --> 01:59:36.320
So the easy answer is I changed my diet, I changed my lifestyle. I grew up eating junk food,

1721
01:59:36.320 --> 01:59:42.000
I grew up eating fast food. We celebrated that sort of diet. And I shifted towards eating the

1722
01:59:42.000 --> 01:59:47.040
way that I'm describing to you today. I obviously started going to the gym and working out. I think

1723
01:59:47.040 --> 01:59:50.000
everyone should be going to the gym and working out. I don't think that's to be underestimated.

1724
01:59:50.000 --> 01:59:52.960
That's an important part of the program that I'm proposing for people.

1725
01:59:53.840 --> 01:59:57.040
Right, so there's those things, but the part that you don't get on the surface,

1726
01:59:57.760 --> 02:00:01.840
that I don't really talk about that much, is I also need to heal on the inside.

1727
02:00:02.880 --> 02:00:08.640
So I was in a dark place. And I wasn't in a dark place just because of my diet.

1728
02:00:09.520 --> 02:00:14.240
There were issues that existed within our family. I had issues with my dad.

1729
02:00:14.800 --> 02:00:24.960
And I needed to resolve those. And what happens? A few things. One, literally an angel came into my life.

1730
02:00:24.960 --> 02:00:32.800
That's my wife. Right. She came into my life in 2012. And she never pushed anything on me.

1731
02:00:33.840 --> 02:00:37.600
But just seeing her and having her as a presence in my life was what I really needed

1732
02:00:38.160 --> 02:00:43.840
to change myself in terms of my diet, in terms of my lifestyle. But also to pick up the phone

1733
02:00:43.840 --> 02:00:48.880
and call my dad who I didn't talk to in 10 years. You'd fool it out. Totally phone out.

1734
02:00:50.480 --> 02:00:55.440
And there's an entire story that goes into that. And I have to own my own mistakes

1735
02:00:56.480 --> 02:01:00.960
because I'm as guilty as anyone for the issues that existed between us.

1736
02:01:02.480 --> 02:01:08.640
But I picked up the phone and I called him. And the other thing that happened in my life that

1737
02:01:08.640 --> 02:01:14.080
really changed everything was the birth of my daughter. So my oldest, I four kids, my oldest is now

1738
02:01:14.080 --> 02:01:23.200
11. And when you hold that child in your hands, you're a different person instantly. And I can't

1739
02:01:23.200 --> 02:01:28.080
describe this to a person to someone who's never experienced this. But you have a purpose that you

1740
02:01:28.080 --> 02:01:34.400
didn't have prior to that day. You've experienced love that you never understood. And the love that I

1741
02:01:34.400 --> 02:01:41.600
had for my daughter helped me to understand the love that my own dad had for me. But I could

1742
02:01:41.600 --> 02:01:48.560
never accept that. And so the complexity of it all is yes, I changed my diet, my lifestyle. Yes,

1743
02:01:48.560 --> 02:01:56.800
I started working out. But I also needed to forgive my dad for the things that happened when I was

1744
02:01:56.800 --> 02:02:03.360
a kid. And reconnecting with my dad was actually one of the most important and powerful things that

1745
02:02:03.360 --> 02:02:10.560
happened for me. He was vacant. He was absent. Or was it something? No, my, when I, so this is

1746
02:02:10.560 --> 02:02:19.600
something that chapter eight of my new book, to me, it's my masterpiece of all the chapters,

1747
02:02:19.600 --> 02:02:23.200
this method book of all the chops I've written, it's the one that I'm most proud of by far.

1748
02:02:24.640 --> 02:02:30.080
And if you, if people get the audio book, they're going to hear it in my voice. So there were

1749
02:02:30.160 --> 02:02:34.480
some things that I needed to talk about. And you'll find them in that chapter. And basically,

1750
02:02:35.360 --> 02:02:45.120
this story is that our family, we went through a really hard time. And my parents got divorced.

1751
02:02:46.000 --> 02:02:53.040
And I was seven. And I was the oldest of three boys. It was not a nice divorce. And when it happens,

1752
02:02:53.760 --> 02:03:03.520
you feel like you have to choose a side. And from my perspective, again, like, you know, I was a kid.

1753
02:03:04.320 --> 02:03:14.880
But there was a part of me that said, Dad, you're a man.

1754
02:03:14.960 --> 02:03:23.200
Why did you allow this to happen? Why did you allow this to happen to our family?

1755
02:03:24.160 --> 02:03:32.400
Why didn't you fix this? And eventually I stopped talking to him. And that was around the time

1756
02:03:32.400 --> 02:03:43.440
that I graduated from college. And so for 10 years, I was, like, I went to medical school at

1757
02:03:43.440 --> 02:03:48.160
Georgetown. I went to Northwestern. I was the chief medical resident there. I won the highest

1758
02:03:48.160 --> 02:03:53.200
award in my residency class. I was fully accomplished. I was like, accomplishing everything.

1759
02:03:54.800 --> 02:04:03.520
I was very, very sad inside. And what was missing was my dad. And I needed him there. And so having

1760
02:04:04.480 --> 02:04:13.120
my daughter and feeling the love that I felt instantly for my daughter helped me to understand

1761
02:04:13.120 --> 02:04:18.960
the love that my dad had for me. And ultimately, what I realized, Steve, is that because I

1762
02:04:20.160 --> 02:04:24.960
think you have to know that's hard to explain in short order is that

1763
02:04:25.760 --> 02:04:33.120
we had two brothers. My dad used to take us camping, three boys, no one else, just him.

1764
02:04:34.960 --> 02:04:40.080
He took us camping all the time. He took us to the invocation all the time. If there was a

1765
02:04:40.080 --> 02:04:44.960
sporting event, he was always there, right? But I wasn't able to see that all of that was really

1766
02:04:44.960 --> 02:04:53.600
an active love. And now having kids myself and understanding how hard it is to be a parent and

1767
02:04:53.600 --> 02:04:59.840
raise these kids, the idea of taking three boys camping by yourself is insane to me. I now understand

1768
02:04:59.840 --> 02:05:08.480
how hard my dad was trying. And in your book published in 2020, I believed, 2020, you wrote this

1769
02:05:08.480 --> 02:05:13.840
fan. Could you read that in your own voice because I was going to read it, but it's very personal.

1770
02:05:13.840 --> 02:05:18.000
You wrote this in the front of the book. Yeah. I lost my dad during the preparation of this book.

1771
02:05:18.720 --> 02:05:24.800
It was sudden and completely unexpected. I couldn't wait to share this book with him.

1772
02:05:26.000 --> 02:05:31.280
It would have been easy to just send an electric copy, but I really wanted his first read to be

1773
02:05:31.280 --> 02:05:36.160
a physical book with the hard cover, all the pages, and his son's name on the front.

1774
02:05:37.920 --> 02:05:44.240
Over the past few months, my dad repeatedly told me how proud he was of me. He told me that my

1775
02:05:44.240 --> 02:05:48.720
grandparents, John and Helen Bolsoitz, would have been so proud of the work I was doing in the name of

1776
02:05:48.720 --> 02:05:55.680
our family. I can't tell you how much it means to me that he said all that. It breaks my heart that

1777
02:05:55.680 --> 02:06:03.280
he's not here anymore. I am who I am because of him, but I will forever be grateful for the special

1778
02:06:03.280 --> 02:06:11.760
times that we shared. Love you, Dad. We'll always be thinking of you. This book is for you.

1779
02:06:21.360 --> 02:06:25.840
You know, we're all susceptible for letting a relationship sour and then losing a lot of time,

1780
02:06:25.840 --> 02:06:30.960
and I think that's why your story is so inspiring because it reminds us that I guess what might

1781
02:06:30.960 --> 02:06:35.680
is most in the end, and sometimes we can lose, I don't know, decades years because of grudges or

1782
02:06:35.680 --> 02:06:39.840
because of misunderstandings that have never been addressed. It's a huge compliment to your wife

1783
02:06:39.840 --> 02:06:45.520
that she had the will of all to try and get you guys to reconnect so that you could reform that

1784
02:06:45.520 --> 02:06:51.920
relationship before he did pass away. I'm a no doubt that he would be incredibly proud if he was

1785
02:06:51.920 --> 02:06:57.600
watching over us now and had seen what's happened in the last five years in your life because it's

1786
02:06:57.600 --> 02:07:05.200
been incredible, actually incredible. Healing comes in many forms and sometimes it's the

1787
02:07:05.200 --> 02:07:11.520
changes that we make to our diet and sometimes it's the changes we make in our relationships with

1788
02:07:11.520 --> 02:07:17.920
other people. There's different opportunities you and I talked about like what is the thing

1789
02:07:17.920 --> 02:07:20.960
for every person that's something different. And it's funny how they're both

1790
02:07:21.760 --> 02:07:27.520
extricably linked because when one gets right with themselves and others they often find it

1791
02:07:27.520 --> 02:07:32.000
much easier to get control of their diet and their lifestyle and then they're all clicks.

1792
02:07:33.280 --> 02:07:37.520
I highly recommend everybody goes and gets this book. It's going to be published in the US here

1793
02:07:37.520 --> 02:07:42.400
on the 13th of January and in the UK and the 15th. That's right. Yeah, Tuesday and the US, Thursday

1794
02:07:42.400 --> 02:07:47.360
and the UK. So I'm going to link it below. We just touched on a fraction of it. We haven't

1795
02:07:47.360 --> 02:07:51.280
gone into much of the details. But if you ask someone that is struggling with your gut,

1796
02:07:52.160 --> 02:07:56.880
you know, one of the 61% or 70% of people that told me ahead of this conversation that you were,

1797
02:07:56.880 --> 02:08:00.320
I highly recommend this book because it's incredibly accessible in the way that it's written,

1798
02:08:00.320 --> 02:08:05.680
but also it's incredibly comprehensive and up to date. And as you said, the science on the gut

1799
02:08:06.240 --> 02:08:11.280
and all of the related gut related sort of issues and symptoms that we have is always evolving.

1800
02:08:11.280 --> 02:08:16.560
So I love having these conversations as almost refreshes and updates to me because every single

1801
02:08:16.560 --> 02:08:22.000
time I learn something new and I get more of the sort of jigsaw puzzle of my gut health.

1802
02:08:22.000 --> 02:08:26.400
And as it relates to like my brain and my immune system filled in and it's having, it's really

1803
02:08:26.400 --> 02:08:30.400
remarkable how much of a real-world impact these conversations have had on me. They don't think

1804
02:08:30.400 --> 02:08:34.320
people know this enough, but they often ask me like which conversations had an impact on you.

1805
02:08:34.320 --> 02:08:38.400
The way that I view it is it's almost it is like a jigsaw puzzle and each conversation is adding

1806
02:08:38.400 --> 02:08:43.280
a piece. And I can see since we had that last conversation about poop and the gut and the

1807
02:08:43.280 --> 02:08:46.560
microbiome and all those things, there's been radical changes I've made to my life that I've

1808
02:08:46.560 --> 02:08:50.400
had a radical impact. It's like the lights have been turned on. And that's a really good example

1809
02:08:50.400 --> 02:08:54.000
of what this book does when you read it. It turns on the lights. So highly recommend people go check

1810
02:08:54.000 --> 02:08:58.160
it out. You are launching a YouTube channel you said. Yeah, I'm launching a YouTube channel.

1811
02:08:59.200 --> 02:09:04.640
They got HealthMD and that's also my social hashtag or my social handle so you can find me

1812
02:09:04.640 --> 02:09:10.960
on all those locations. But my home base is my website, TheGutHealthMD.com. And if you come

1813
02:09:10.960 --> 02:09:16.560
there, I highly encourage people to register for my email newsletter because it's a completely

1814
02:09:16.560 --> 02:09:21.440
free resource, basically a sub stack for free. That's designed. This is where I love to like really

1815
02:09:21.440 --> 02:09:25.760
have these conversations with people about hey, there's this new study. Let's talk about it.

1816
02:09:25.760 --> 02:09:29.920
Hey, there's this thing that I'm seeing. Let's talk about it, right? Hey, this is what I'm doing

1817
02:09:29.920 --> 02:09:34.880
right now, right? So it's an opportunity for sharing that goes beyond like the limitations of social.

1818
02:09:34.880 --> 02:09:38.800
I'll link all of that below. Everything we've mentioned in the last 30 seconds. Everyone can

1819
02:09:38.800 --> 02:09:42.160
check you out. Well, you do have a closing tradition where the last guest leaves a question for

1820
02:09:42.160 --> 02:09:48.800
the next. And the question that has been left for you is what is one thing you could do today

1821
02:09:48.800 --> 02:09:56.320
to help rectify your life's biggest regret? This is their party.

1822
02:09:56.400 --> 02:10:09.120
Well, I think that the good news, this is to me if anything, a story of hope and optimism

1823
02:10:09.840 --> 02:10:18.800
because on many levels I did. So reconnecting with my dad was key. But I think that the other

1824
02:10:18.800 --> 02:10:24.560
piece is when you when you lose a person the way that we lost my dad, he's gone, right? And it

1825
02:10:24.560 --> 02:10:31.280
happens real fast and I didn't get to say goodbye. I will say it's my faith that allows me

1826
02:10:32.400 --> 02:10:42.160
to know, like not to pretend to know, to actually know that these things that I need to say to him

1827
02:10:42.160 --> 02:10:48.480
that I never actually got a chance to say that I wish I did. I'll have a chance to do that.

1828
02:10:49.440 --> 02:10:54.080
And I look forward to the day when I see him again. What would you say?

1829
02:10:56.320 --> 02:11:02.240
I would tell him that I hate the fact that it took me so long to figure out

1830
02:11:03.440 --> 02:11:11.520
that he was a great dad. And you know, adults may have conflict. That's what the divorce was.

1831
02:11:12.240 --> 02:11:20.320
But he was a phenomenal dad and I didn't see that or get that until I had my own kids.

1832
02:11:22.080 --> 02:11:30.080
Dr. Will, thank you.