Hear the inside skinny with the latest audio on nutrition, how to eat well and maintain a healthy diet and weight, from audio aired on premium podcasts.
Welcome to Audioburst's Nutrition Playlist
"Welcome to Audioburst’s Nutrition playlist. You’ll hear bite-sized audio highlights from the latest podcasts and talk radio shows on eating well and maintaining a healthy diet. Bon appetit!
Dishing Up Nutrition
A highlight from Are You Iron Deficient? - Ask a Nutritionist
"By Nutrition, Weight, and Wellness, I will be answering a nutrition question that we've received from one of our Dishing Up Nutrition listeners. And the topic or the question for today is I would like to learn more about iron deficiency. I think this is a great topic because I see it affecting a lot of my clients and through listening to this maybe some of you will discover it's an issue for you or learn how to overcome it. So let's start just by defining what iron deficiency is. So it's defined as the decrease of the total content of iron in the body. And then there's iron deficiency anemia. So that is more severe and that is a condition where the lack of iron in the body will lead to a reduction in the number of red blood cells. So if you have iron deficiency anemia your symptoms are likely going to be more severe. And then let's talk about what is iron's role in the body. So it's a mineral that is needed for growth and development. It's used in a variety of different processes in the body. One of the major roles that it plays is to make chemoglobin, which is a protein in our red blood cells that carries oxygen from our lungs to all different areas of the body. Iron also helps to provide oxygen to our muscles as well. Your body also needs iron to make certain hormones as well as it is used in DNA synthesis. So tons of different roles in the body and without enough iron you're not getting enough oxygen carried throughout the body. You're not making enough of certain hormones. You're not using that DNA synthesis as well. So it does have a huge effect on the body if you are iron deficient. So signs and symptoms can include fatigue and in some people this is really extreme fatigue and I have had clients they just feel really poorly on a daily basis and that can include weakness, pale skin, chest pain, fast heartbeat or shortness of breath, headache, dizziness, lightheadedness. That's another common one. Cold hands or feet, inflammation or soreness of your tongue, brittle nails, poor appetite. This is especially true in infants and children with iron deficiency anemia. Chewing ice is another sign. I know that is a super strange one but people that are really craving and seeking out to chew ice that's a major red flag that you most likely have iron deficiency or iron deficiency anemia. So your doctor might look at a variety of different labs to diagnose this and likely you're getting hemoglobin, iron and sometimes a ferritin ordered and the cbc also checks the number of red blood cells, white blood cells and platelets. So when you're looking at your labs and maybe you want to pull up my chart as you're listening right now some signs in your lab work that could point to iron deficiency would be low hemoglobin and hematocrit, low mcv which is mean cellular volume, low serum iron, high transferrin or total iron binding capacity, low iron saturation and then low ferritin. So I want to touch on this ferritin a little bit more. So ferritin is an iron storage marker and let's say you have been tested for iron deficiency and you don't have it but yet have some of these signs and symptoms that I described I would encourage you to request a ferritin because when you are iron deficient your ferritin could be really low but some of these other lab markers might not be out of range yet but if you have low ferritin you can still feel really poorly and again that's going to affect many different areas of our body. So optimally you want to see your ferritin above 75 and I think people feel the most symptoms of a low ferritin when you're below 20. You know I have seen as low as four so you can imagine that individual was not feeling well at all and
Nutrition Facts with Dr. Greger
A highlight from Tongue Scraping (Part II)
"Today we continue our series on downscraping, and first up we look at how the practice can boost our cardiovascular health. The human mouth is an important habitat for microbes harboring up to 10 billion bacteria. And no wonder it's so warm and moist, providing a suitable environment for bacterial growth, some of which are actually beneficial. For example, it's widely recognized that dietary nitrate affords cardiovascular protection by turning into nitric oxide. And guess what contributes to the generation of nitric oxide? Our oral microbiome. First, we eat nitrate -rich vegetables like dark green leafies and beets. The nitrate is then absorbed into our bloodstream, and our body then pulls it out of circulation to be concentrated in our salivary glands and secreted back into the oral cavity. Why? Because our body knows there are good bacteria on our tongue to tweak it, eventually resulting in the synthesis of the artery -protecting nitric oxide. We've got more than a billion people with high blood pressure, most of which is uncontrolled. As such, it's critical to optimize daily behaviors to support blood pressure regulation, and incorporating nitrate -rich foods may be an optimal strategy as it supports opening of arteries via the enterosalivary pathway, the gut -saliva pathway, thanks to the friendly flora in our mouth. Dietary nitrate can provide sustained blood pressure lowering, and that starts with eating our greens. Leafy green vegetables contribute 80 % of nitrate intake, but it doesn't matter how many greens we eat if we have oral dysbiosis, if we don't have the right tongue bugs to take advantage of them. How can you screw up your oral -friendly flora? By using an antiseptic mouthwash. Yeah, it can kill the bad bugs that cause plaque, but it can indiscriminately kill the good bugs too, and that can have systemic consequences. For example, studies show an increase in blood pressure following the use of antibacterial mouth rinses, because they reduced the protective bacteria in your mouth, necessary for the nitric oxide pathway, a pathway that's vital to blood pressure regulation and overall cardiovascular health. Just a single week of antibacterial mouthwash use can cause a significant increase in blood pressure. It's not just one study, all human studies done to date have revealed deleterious effects of antibacterial mouthwash. Okay, so what about tongue cleaning? Brushing your tongue or using a tongue scraper? Regular tongue cleaning is recommended by the American Dental Association as a way to cut down on the bacteria on your tongue that cause bad breath, but if it wipes out those bacteria, it might wipe out the good ones too. It turns out tongue cleaning may give you the best of both worlds. Those who cleaned their tongue twice or more per day as part of their normal oral hygiene were more likely to have an increase in systolic blood pressure during use of the antibacterial mouthwash, suggesting they had more of the good bugs to kill. Here's the graph. The mouthwash was worse for those with better tongue hygiene, so regular tongue cleaning may result in a baseline tongue microbiome that has a greater ability to tweak nitrate and, conversely, failure to clean the tongue daily may result in a microbiome composition that is unfavorable to nitrate conversion. Now, but wait a second. Maybe tongue cleaning just disrupts the surface bacteria, making them easier for the mouthwash to pick off. To see if tongue cleaning was actually associated with a better oral microbiome, they did DNA analyses to elucidate the dynamics of the tongue microbiome to compare differences between time points and tongue hygiene cohorts, and it turns out tongue cleaning does appear to have a significant impact on the composition of the tongue microbiome, specifically increasing the proportion of the good bacteria. So, based on this study, tongue cleaning assumes a new importance from the perspective of blood pressure regulation, as daily tongue cleaning appears to favor the increased abundance in metabolic activity of the nitrate metabolizing species like nigeria, whereas failure to clean the tongue daily may result in a microbiome composition that is less favorable to nitric oxide production. Now, you still have to eat your vegetables, regular tongue cleaning together with adequate dietary intake of nitrate, since that has a two -fold benefit. First, dietary nitrate improves artery function. Eat some nitrate -rich vegetables within three hours, an improvement of artery function, and the nitrate can also act as a prebiotic for the oral microbiome. The most abundant best nitrate converter is nigeria flavosans, and you can boost its abundance after feeding it with vegetables. After six weeks of beet juice that's had its nitrate removed, not much change, but after six weeks of regular beet juice, and nigeria jumps right up, making your mouth a nitric oxide -making machine. If you look at the association between nitrate -reducing oral bacteria and cardio -metabolic outcomes, having more of this good bacteria in your mouth has linked all sorts of cardio -metabolic benefits, letting you take full advantage of the veggies you eat. What if all you ate was plants? The impact of a vegan diet on the human salivary microbiome and a fully plant -based diet was associated significantly with more of the good nigeria bugs that help you churn out nitric oxide. So, not only does eating plant -based boost the beneficial bacteria at the end of your digestive tract, but at the beginning too. And eating nitrate -rich vegetables like greens doesn't just boost the good bacteria, but beats down the bad guys, the bacteria that cause cavities, bad breath, and gum disease.
The Doctor's Farmacy with Mark Hyman, M.D.
A highlight from How To Maximize Physical, Metabolic, And Cognitive Health With Minimal Effort with Dave Asprey
"Slash Dr. Hyman, D -R -H -Y -M -A -N, and use the code DRHYMAN10. And now let's get back to this episode of The Doctors' Pharmacy. Welcome to The Doctors' Pharmacy. I'm Dr. Mark Hyman and that's pharmacy with an F, a place for conversations that matter. And if you've ever wondered what biohacking is or how to upgrade your biology, this is going to be an amazing podcast because it's with my friend Dave Asprey, the original father of biohacking. And we're going to get into what that is. I think biohacking is just sort of the consumer version of functional medicine. You could say that. He's been a leading voice in the movement to take control of our own biology. And he's broken ground on areas that are now spreading like wildfire across the world. He's hosted over a thousand episodes of the Human Upgrade Podcast, which was formerly called Bulletproof Radio, which I'd been on many times. He's been doing that more than a decade. Wow. He also hosts one of the world's largest and longest -running biohacking conferences. He works for the renowned doctors like me. No, I'm just kidding. Researchers, scientists, and global mavericks to uncover the latest and the most innovative methods and techniques and products for enhancing mental and physical performance. He's personally spent, get this, nearly $2 million over two decades taking control of his own biology and pushing the bounds of human possibility, all in the name of science and evolution. His multiple New York Times bestsellers are great. He's also the creator of Danger Coffee and Bulletproof Coffee and the owner and CEO of Upgrade Labs, Human Upgrade Centers. And he lives in Austin, Texas, where we are right now. Welcome to the Doctors Pharmacy, Dave. Thank you. I love getting a chance to spend time with you, Mark, and also thank you for being one of the doctors whose name is on the back of my book. Oh, there you go. You should read this. This is a great book. This book you wrote, Smarter Not Harder, The Biohacker's Guide to Getting the Mind and the Body You Want, is dope. It's so good because, you know, a lot of people are in this space now, and it's very crowded, it's very cluttered. There's a lot of garbage, a lot of noise, a lot of BS, in my opinion. Big echo chamber. It's a big echo chamber, and I think, you know, we're not getting to what the essence of this is, which is what is the real way to enhance our body's own innate biological systems in the most effective, efficient, and powerful ways so we can feel good, do what we want to do in life, and live a long, healthy life? That's basically what you've done, is sort of winnowed out all the garbage and kind of created a map for people. And I got so excited when I saw that you wrote this book, because I'm, like, in this space as well, but as a doctor, and I just felt like, it's just such a mess, and people are so confused, and how are we going to get it? Because I don't want to write this book. And thank you for writing the book. You're welcome. And we both have that mindset. Neither one of us has the time or interest to write a book that's already been written. It's just easier to say, read this, right? This is a done thing. And that's why I just interviewed you on my show about Young Forever, because it's a fantastic book with new info in it. Yeah. There were a couple of concepts in Smarter Not Harder that are, I think, ought to be more common in functional medicine, but aren't a typical... Oh, okay, school me. All right. School me, Dr. Dave. Okay, this will be fun. So, have you heard of the MEET operating system before? The MEET operating system? Yeah. No. Okay, this is a concept. MEET OS. Yeah, MEET OS, TM, you know. Is it 4 .0 or 2 .0? Exactly. Well, it's something you can't upgrade, which is kind of cool, because it's in your body and it's not you. And here's a couple examples of what your operating system does for you. Okay, you might have come across a neuroscience measure. I know you're not a neuroscientist. That's called P300. Is that familiar to you? Got it. It's not well known. So, I'm not trying to neuroscience shame you or anything. No, I'm good. I'm not a neuroscientist. I promise you, I don't know everything. Good, and I'm not a neuroscientist either. I just have a neuroscience company and I know some parts of it, but neuroscientists run circles around me. So, neither one of us is a full neuroscientist and we know what we know. But I write about this in Smarter Not Harder. So, when I clap my hands like this, you hear it right away, but you know, oh, there's a speed of sound between me and you and then you hear it. But if we were to put electrodes from my neuroscience company on your head and we measured your brain, there is a one -third of a second delay between when I made the sound and when your brain gets the first signal that there was a noise. And then you have to think of what the noise was, which is a bit of a delay. Did you notice the third of a second lag time between? No. That's so weird. Now, in the middle of each of your eyes, there's a dime -sized blind spot right in the middle of your vision on each eye. Can you see that? No. Okay, well, some system in there is interfering with your ability to see reality and it has a third of a second to mess with you and it's entirely invisible to you. And what does that have to do with your meat operating system? That is your meat operating system doing that. Its job is to take all of the complexity of the world around you. Oh, I thought you said meat, as in like eating meat. It is meat. You're made out of meat, my friend. So am I. Oh, I'm the meat operating system, okay. You're not in your meat operating system. You have a meat operating system. You run on top of your meat operating system. So your body's job is to run itself, like you don't have to think about, should I make another layer of glucosamine -based cartilage in my knee today? No, definitely not. That's all hidden, right? Yeah. But also, what you see, what you hear, what you feel, what you sense, all of it is manipulated by the operating system in your body, okay? And also, as you age, your operating system gets slower. So if you're 18, it's a quarter second. So you have a frame rate on reality, like, you know, 30 frames a second, people have heard of, or you're watching a movie at 60 frames per second. So when you're young, you can see more slices of reality per second. And as you age, it slows down, unless you do something about it. So this is a measure of aging, which is how fast is your brain at detecting reality. And why should we care? Well, you should care about this because your operating system... Because it's in your book. And I'm like, why is he talking about this? It's making you old, and it's making you slow, and it's stealing your energy, and it's hackable. So we believe because our operating system is lazy that we're bad people. So your body, it wants to save energy in case there's a famine.
Ask The Health Expert
A highlight from How Our Understanding of Health Has Been Hijacked with Colleen & Jason Wachob
"Of famer, and I speak at health conferences and trainings around the globe, but I'm driven by my insatiable curiosity and love of science to keep asking questions, digging for answers and sharing the information that I uncover with as many people as I can. And that's why I created the Well Beyond 40 podcast to synthesize and simplify the science of health into actionable strategies to help you thrive. In each episode, we'll talk about what's working in the world of wellness from personalized nutrition and healing your metabolism to healthy aging and prescriptive fitness. Join me on the journey to better health so you can love how you look and feel right now and have the energy to play full out at 100. This is a new moment in the Well Beyond 40 podcast never before happened. I have a couple on the show, and it is a couple that Tim and I have gotten to be really good friends with. I've known them for over a decade now, and it is our buddies Colleen and Jason Wachob from MindBodyGreen. They are co -founders and co -CEOs of MindBodyGreen. And you're going to hear the story of how MindBodyGreen started. And I'm sure you've been on MindBodyGreen's site. They are the premier site for wellness. They've got great courses. They've got a really great health certification program, great products, all sorts of cool stuff. I've been blogging on there for years. And what's going to be really fun in this interview is they've seen it all. Oh my gosh. Like talk about seeing it all over the last 14 years with all the interviews, blogs, etc. They've seen all the wellness trends. So that has been super cool because they now have really synthesized what you need to do to get to your first 80 % in health. So wherever you are now, what can you do to get 80 % healthier? And what are those fundamentals that you need to do? And really looking at rather than wellness, well -being. And so their new book is called The Joy of Well -Being, and it is about simple things that you can do. A lot of them that will not cost you any money or time to make major shifts in your health. And you're going to hear Colleen's story. She's a Stanford University grad, what she was doing before. And then Jason's story, who was a basketball player in college, I think he was at Cornell. They were both living in New York City. And you know, some major life changes led to them founding, co -founding MindBody Green. And now they are Miami, nearly neighbors, where they live with their two daughters, Ellie and Grace. All right. I am going to put all the cool show notes at jjvirgin .com forward slash well -being. Stay with me here because I'm going to be right back with them when we again are going to talk about what are those fundamentals to get your health 80 % of the way there. Then you can do all the hacks and whatever else you want to do, but you've got to get the fundamentals right. And a lot of these are things you've probably never, ever thought about before. And again, you're going to get some tips right now that you can put into place that won't take you any time and won't cost you any money. I'll be right back with Colleen and Jason. Stay with me. So I'm super excited because we have a two for one going on here today to have both of you, Jason and Colleen, on an interview. Welcome. Thank you so much for having us, JJ. We love you as a person and we're so excited to be here. Yeah, such an honor. Thank you. Yay. Well, we've done interviews before on the Mindshare side, but I've never had you in my health community. And I'm very excited to share you with everybody. And I know everybody listening is a big fan of MindBody Green because I don't know how you pay attention to wellness without paying attention to MindBody Green. You guys have been kind of leading the charge now for, what, 14 years? Yes, coming up on 14. It's quite something, quite something to have that vision way back when to even do this. So I'd love to start there as to, you know, because you guys do not come from the health world. Whenever ever anybody asked me, oh, you know, when did you get interested in health? I'm like five, you know. But you guys had very different jobs, right? Definitely. So you had very different jobs when you started. So I would love to kind of dig into where the heck did MindBody Green start from. And then we're going to go into some of the key concepts of your new book I'm so excited about. So it's definitely been an evolution and a journey along the way.
The Doctor's Farmacy with Mark Hyman, M.D.
A highlight from What Types Of Fish Are Best For Human And Planetary Health
"Every year, we take between 80 and 90 million metric tons of fish out of sea every year. That's the equivalent of the human weight of China. Taken out of the sea every single year. So how many humans live in China? That's the weight of the weight all the billion plus people. It would be that much fish. That's what we're taking. You said that before I showed I was like, what do you mean, he weighed China? You got China on a yeah, I have a lot of assistance. No. No, no. But to back up a second, all right. Even now the China is one of the fattest countries in the world. Would that be? Those numbers are good. I'm just going to go ahead. But look at the perspective on that, right? On the one hand, you could say, oh my God, what a horrible raping of the ocean, 80 to 90 million metric tons, the human way of trying to take it out of the seat each and every year. And so how much is there? Well, yes, and on the other hand, that spin stable for about ten years. And so the ocean, which people who come to this conversation, just on hearsay, and I've heard all of the oceans are, they think the oceans are dead. But the ocean right now, every year is producing 80 to 90 million tons of wild protein that humans harvest every single year. So on the one hand, you could say terrible raking of the ocean. On the other hand, you could say, wow, the ocean, in spite of everything we're doing to mess it up, is still producing 80 to 90 million metric tons of protein every single year. So yeah, but in your TED Talk, you're like, oh, my team, all your fish that used to catch aren't there anymore. Four people on your team instead of a whole basketball team. Yeah. So to me, that's just an overarching thing. I want people to come to the fish conversation, not feeling like all is lost. I want people to come to fish conversation to know that the oceans are still extremely vital. We're certainly kicking it around and we're certainly kicking fish populations around. But there's still a lot of money that's out there. So dearly question, how did I get into all this? So I came really what brought me to fish was divorce. Your dads are not my dad's. So when I was three years old, my parents divorced and I started going on these divorce dad weekends. And my dad was just like the Jewish psychiatrist from the upper west side who really didn't know anything about the outdoors or whatever thing. He had it in his mind that a father should take his son fishing. No, he never fished in his life, right? Not really. And in fact, he always wanted his father to take him fishing, but the one time he took him fishing, he got my grandfather hardly seasick and they never went fishing again. So he took me fishing, and you probably had this experience with your kids that when your kids really take to something, the parents could just kind of get dragged along. And I just took to fishing in this really intense kind of way. And I became a much better fisherman than my father. My father this day is horrible fisherman. I always have fish him. He's like, you know, as soon as he has a bite, he's like jerks a pole and whatever. He's the fish. And most of the time he actually spends his time on these party boats at a Brooklyn in the front playing poker, where I went out to the rail to fish. Anyway, so not throwing up. No, no, no, no. He was inside playing poker. And I was trying to take a quick story. I had the same divorce dad weekends. I was 5. And we would go somewhere off Long Island on these giant boats. And we'd go at night. And there'd be like people barfing off the side of the boat all night. That can happen. Catch a couple of flounder and my dad was like, it's okay, it's good chump for the fish. Well, so, you know, there are certainly people who kind of do that every once in a while, but for me, every single divorce dad weekend was like, we're going fishing. And that's, and we really did it. And then as I grew up when I was with my mom, we grew up in a series, she moved us around a series of rental cottages in the backwoods of Greenwich, Connecticut. I would say, I lived in Greenwich town, but we rented, we didn't own. And we would always, my mom just followed my lead, and we always ran to the cottage that was on a river or on the Lake. And so during the week, I fished fresh water in the Woods of Greenwich Connecticut, and on the weekends, I'd do the big game with my dad in the salt water. So I did all that. And I was really sort of blindly catching and killing fish. I'm not really that concerned about it. But it was really the thing that changed is that so I always say that the urge to catch fish to hunt and kill things is kind of inversely proportional to your desire to pursue individuals of your species of the opposite sex. So I was totally into fishing until like 13, 1415, and then as I started getting it, it started to dip and I started getting more interested in going out with women. So I abandoned fishing for about ten years. Lived abroad worked abroad had various sundry adventures. And then, well, you know, as the interest in the opposite sex starts to wane surprise surprise, fishing starts to become interesting again. So in my middle 30s, I started to fish again. And after that long pause of not fishing and going back to my same waters, I found that there was remarkably fewer fish to be caught. And that's what it really struck me like, wow, something has really seriously changed. And this thing that was not just an amusement for me, but was like a real passion. I mean, I think I said this maybe in my TED Talk, but I was not a great athlete, you know, maybe it's the great tradition of Jewish athletes. I was not particularly good athlete. And so for me, my team were all the fish that came in and out of my waters every year. And that's where I really felt the allegiance. And so when I came back to my home waters and saw things like winter flounder were gone from Long Island sound. Mackerel that used to come in past Greenwich not there anymore.
Dishing Up Nutrition
A highlight from The Forever Diet
"Welcome to dishing up nutrition. Listeners, let me ask you to think about something this morning over recent years, what comes to mind when you think about the latest diet and weight loss trends? Have you thought about them? Are there new diets that you've tried yourself over the last few years and have maybe been really successful at first? And they just weren't sustainable for you in the long term to keep your weight loss off. Well, think about throughout your life. If you've been on a weight loss journey, what diets have you tried that haven't worked long term? Okay, now that I got you thinking early this morning, stay tuned because today will be discussing why those diets haven't worked in the past. There's a way of eating that is a sustainable way of life and not a temporary solution. The bonus is that you can still lose weight while feeling satisfied. It's a thing and not feeling deprived. That's a thing. It's what we call the forever diet. So our hope today is to change your way of thinking about the word diet. I'm Melanie Beasley. I'm a registered and licensed dietitian I've had a variety of nutrition experience over the past 35 years. A good amount of my clients have come to me asking about weight loss, of course. And they wanted to know what the best weight loss plan was. And more and more, I would say, are interested in a weight loss plan that is going to benefit their health. And I know from the research that temporary weight loss diets can lead to a slower metabolism and often binge eating. Let's face it, a person can not sustain an overly restricted diet for a very long period of time. We get that deprivation brain. Maybe you can do it for a few weeks or a few months, but because our body is so intelligent, it doesn't allow us to continue this way. So eventually, we fall off the diet and then usually we'll start binging and overeating because we have missed these foods. This is because our body sends starvation and our longing for nutrients. A highly restrictive diet is just not a long-term weight management solution. It just isn't. Joining us this morning
Food for Thought
A highlight from Exercise, Weight & Your Postpartum Body
"From fiction and power ourselves to become the healthiest and happiest versions of ourselves with trusted expert advice. Giving birth, I think it can be described as the most empowering things a woman can go through. Of course, this experience differs for everyone, but sadly, I do think once you've given birth, there is this pressure in society to just, I hate this phrase, but snap back into shape. And it's just not remotely a kind or realistic thing to aspire to. Now, we should work out because we enjoy it. Not just from pressure of aesthetic goals and in doing that, we can have a huge impact, of course, on maternal mental health, because exercise can help. So this week's conversation is just amazing. And I think it's going to help so many of you. So this week's food for thought sees personal trainer bestselling author and mom of two and my friend Charlie launder, delve into the realities of postpartum exercise. She is my go to and where to start with it and how you can reap the endless benefits. Charlie also featured in my deliciously healthy pregnancy book, she is a whirlwind of information. Hello, Charlie. Hi. It is unbelievably amazing to be able to talk to you. Obviously we are friends outside of this professional conversation we're about to have, but equally it's very challenging, isn't it finding the time to multitask or do anything I think when you're a busy mom and a working professional? Yeah, I mean, we've had to time that times and nursery days and everything just to get this to happen, but we are here and we're doing it. Exactly. Now, let's delve in because it's an area that I have to be honest first time around with my first child I was on it. Second time I haven't really gone there yet, but let's discuss exercise post birth because oh gosh, it just seems like such a daunting subject I think when you just had a baby yeah, it does and I think there are so much information out there online, not all of it correct but when you are Googling at 3 o'clock in the morning during a night feed, it's just overwhelming. There's so much to read through, so I completely understand why some women don't even know where to start. Yeah, and I think I'm knowing when it's safe. So let's start with because I think you get this 6 week check off from the doctors and I personally didn't really feel like I was there ready to go and exercise. So when is it safe for people to have a think about this? Well, in terms of the 6 weeks that we always hear and you hear professionals say you must wait till 6 weeks. It's not really to do with the cheapy checkup. It's that 6 weeks is a really good amount of time as a minimum for your body to do lots of natural healing and for it to rehabilitate naturally before we even help it along at all 6 weeks is around the minimum amount of time we would suggest. So whether you get a good GP check up or not and as you said a lot of them aren't very focused on the physical side of things, they are all, well, mainly they're about the baby, but they check your mental well-being and all other things which are very important too, but they only have a ten minute slot. So we can't be putting all of our hopes on this one GP checkup that we're going to suddenly be told. Everything that we're allowed to do in order to allow to do because that's not really their job. But if we think about it as a 6 week period where we are wanting our body to recover in the best way possible so that we can then go to the next stage and help it with the next bit. In that time from week zero to 6, it doesn't mean to say we can't do anything and that we have to sit down still. I mean, obviously a lot of sitting down and resting is really recommended. But we want to be moving our bodies. We want to be walking when we feel comfortable too. It doesn't need to be long walk that just could be around the block or even around your house and garden. We want to be moving the body so the blood flow can go around, what we don't want to do is sit still all the time because blood needs to move. We need to help the recovery by sending fresh oxygenated blood around the body. And we need to start focusing on when you feel comfortable to do it, adding in those pelvic floor exercises again, and those are safe to do from day one, really. Obviously, not everybody feels comfortable to do that depending on the birth you've had, it may feel a bit uncomfortable or sore, and in which case don't panic, you just start whenever you feel ready to. Just doing those nice breathing exercises that you hopefully were doing in your pregnancy at some stage. And we wanted to start connecting our brain to those muscles again. Using our breath core and pelvic floor. But that is about it. We want to just be making sure that our bodies are not sitting still and getting stagnant and stiff and tight. Up until those 6 weeks and then from then on, depending on how your body is doing, we can start to initiate a little bit of body weight, Pilates style work from then. Now that's really helpful and really informative. I think it's so important that you said the blood flow and just repairing there's lots of things that happen when you're pregnant that you don't see. I mean, your organs have shifted and they kind of need to fall back into place. It sounds so crazy when you think about it out loud. And you're right, I guess everyone approaches it from a different angle. And the type of birth you had. So does it differ, for instance, before you got to think about when to start? Do you think it's the latest start time for someone perhaps that had a C section versus a vaginal delivery or I guess it can be completely unique? Yes, absolutely. So there is no real set in stone rule in terms of, oh, if I had a C section I must start at this week, and if I had a vagina birth must be this week, it really depends on how your body might recover. You know, for example, you and I had very, very similar both births actually. However, our bodies might recover in a very different phase and pace. So it's hard to say, you have to go a little bit about how your body's feeling. So obviously, if you've had a caesarean, you have a whole different level of recovery. You have a scar that needs to recover, you know, 7 or 8 layers deep. And that kind of recovery is tricky because you can't see a lot of it. Yes, the outside might look like it's healed, but it goes deep, deep, deep into those scar tissues into the muscle into the fat layers. And you need to give it the time. And I know I have a lot of women who messaged me. I had a C section three meter and I'm feeling amazing. I really want to get going and whilst that is so good that you're feeling amazing. It's still your body has still gone through a trauma, whether you felt like it was traumatic or not. It's a trauma to the body. And we need to make sure that we allow at the time. If we had gone into hospital for abdominal surgery, we would be given a rehab program. We would be told you need to recover, you can't lift anything heavy. And we tend to listen to that, whereas when it comes to birth, we are expected to by ourselves and by everyone around us, to be up and moving and I think actually we can put too much pressure on ourselves. So I think you don't get this time back that beginning phase. So just never rush it, take it at your own pace and just make sure that you are listening to your body and giving it some time now that's so helpful. It's really good advice. I mean, gosh, the recovery is intense and I guess maybe depends on if it's baby, one baby two baby three, however many babies you've had, there could be so many cofactors here. Now, the type of exercise you start with, people talk about low intensity and is that the best way to start could you explain what that really means? Absolutely. So yes, we want to keep high intensity exercise to much further down the line. And again, it does depend on what kind of exercise you were doing before, how used to exercise your body is
Ask The Health Expert
A highlight from I Tracked My Macros for 30 Days, Here's What Happened...
"You look and feel right now and have the energy to play full out at 100. What you measure and monitor you can improve. You just want to make sure you are measuring the right thing. If you're counting calories, you're focused in the wrong direction. I mean, yes, calories count, but where they come from counts most. And you want to make sure that you're setting yourself up for success by tracking where those calories come from by tracking your macros instead. You know, it's said that we underestimate our calories by as much as 40% per day. I track my macros for a month to ensure I was hitting my protein goals and getting the plant diversity for my gut microbiome. And it helped me dial in my daily diet. Even better. So I'm going to share my experience to help you determine your perfect amount of protein fat and carbs per day so you can transform your body over the next 30 days. First, the macros. Protein, carbs, and fat. But let's get into protein first. So for protein, I'm focusing on it to build and maintain skeletal muscle. Of course, when you eat protein first, which is my mantra, couple really cool things happen. Number one, it's more satiating. So you'll have better appetite control. Number two, it helps with better balanced blood sugar, especially when you team it up with fiber, and number three of the three macronutrients, protein fat and carbohydrates, protein is the most thermogenic. It's going to burn about 20 to 30% more calories as it gets assimilated than carbohydrates or fat are. It comes down to having about .7 grams to one gram or a little more per pound of target body weight. Now that's important, not your weight now, but what you want your weight to be. Your target body weight. The higher range is if you're a vegan, if you're training really hard, if your aging, or if you're recovering from something. Now, I throw in aging here and I want to really underscore this because it's super duper important. Because apparently, women eat on average like 40 to 65 grams of protein a day. I'm going to say our minimum is a hundred grams a day and minimum at a meal is 30. As we age, we have something happening called anabolic resistance. That means it is harder for our body to go through muscle protein to bring in that protein and go through muscle protein synthesis. So we need more protein not less as we age, which is why tracking your macros can be so important to ensure that you're getting this and especially ensuring that you're getting that 30 gram minimum at each meal. Think of a meal having like 30 to 50 grams. What you're really trying to get is three grams of leucine. Because leucine triggers something called mTOR, which then triggers muscle protein synthesis. Really focus on what I call your bumper meals. What you break your fast with and what you eat three to four hours before bed. That's important. Number one, what I don't want you to do is the protein dribble, have ten grams here, have ten grams here, have ten grams here, because you need to hit that three gram leucine to trigger that mTOR to trigger muscle protein synthesis. So don't dribble, right? Eat actual meals, plus one of the big things I talk about is not snacking anyway because snacking raises blood sugar and insulin, and we want to eat. We want to pulse. Eat and let your body just recover, go through digestion, use that, bring blood sugar and insulin back to normal, three to 6 hours, four is probably optimal, then eat again. If you're focused on putting on muscle for women, this is probably three meals a day. For men might be four. So just look at that. When I helped Brendan Ruth get his muscles for Superman returns, I had him eating four meals a day because I need to be able to get that protein up. One other great tool to help you
Nutrition Facts with Dr. Greger
A highlight from Tongue Scraping (Part I)
"You know the feeling you get when you learn something new about a health problem you've been trying to reverse, maybe high blood pressure, diabetes, or heart disease. Well, there's nothing I like better than bringing you the information that will help you do just that. Welcome to the nutrition facts podcast. I'm your host, doctor Michael greger. Today we reveal some interesting facts about tongue scraping. That was something that has been practiced for centuries in many continents around the world, but does it do anything? Here's our first story. Tongue cleaning can produce the stinky gaseous compounds that cause bad breath by up to 75%, where it's just brushing your teeth alone may only reduce by 25%. This is why tongue cleaning has the greatest priority in the treatment of bad breath. Are there any downsides? Well, most people do not enjoy placing an object towards the back of their throats as it can trigger the gag reflex. Tips to help prevent this include momentarily stopping breathing during tongue cleaning, you can experiment and if the mint flavor in toothpaste sensitize your throat to an elevated gag reflex, you may want to clean the tongue before tooth brushing. Some recommendations even suggest doing it on an empty stomach in case vomiting ensues. That doesn't sound very pleasant. But when tongue cleaning is practiced on daily basis, the process evidently becomes easier and less objectionable over time. So the main complaint of the subject is the gagging reflex and, you know, also, you know, tongue carcinogenesis related to mechanical stimulation. Wait. Junk carcinogenesis means the development of tongue cancer. These are unpleasant side effects associated
The Doctor's Farmacy with Mark Hyman, M.D.
A highlight from How To Reduce Cravings, Balance Blood Sugar, Improve Energy, And Feel Better with Jessie Inchausp
"And I know you'll be sheets as much as I do. Now let's get back to this week's episode of the doctor's pharmacy. Welcome to doctors pharmacy podcast. I'm doctor Hyman, that's pharmacy where they have a place for conversation to matter. And if you've ever had blood sugar issues or felt swings in your energy and blood sugar, you're going to love this podcast because it's about how to fix your blood sugar, which is basically something I've been talking about for decades of blood sugar solution, alter metabolism back in 2005 and attending detox diet and really how we actually have to get to the root cause of so much of what's wrong with us today in the world, which is insulin resistance, pre diabetes, poor metabolic health, which by the way, it affects now 93.2% of the population. Which is a lot of people in America and increasingly around the world. So we have to get to the bottom of how to create good metabolic health. And we have somebody who knows exactly how to do that today on our podcast. Jesse, and champey, who's a, I don't know if I pronounce that right. As a French chemist and author, she's, you might have heard about her sort of handle is the glucose goddess. She's on a mission to translate cutting edge science into easy practical tips to help people improve their physical mental health. In her first book, which we talked about on the podcast before, glucose revolution. She talked all about how blood sugar regulates every aspect of our lives and how we can hack our biology to balance our blood sugar and feel good and prevent so many other chronic diseases. Her book was translated into 41 languages. It's been a huge success. And she's created something called the glucose goddess method and using the insights she's garnered from her own research on herself and from doing research where we'll talk about with a larger population, she helps put all these ideas into a practical four week plan to talk about. She's a founder of the wildly popular Instagram account at glucose goddess where she teaches over 1 million people about transformative food habits she holds a bachelor's in science and math and King's College in London and a master's of science about chemistry from Georgetown university. Welcome, Jesse. Thank you, mark for having me back. It's a joy. And you know what you said is so true. You've been pioneering this topic for such a long time and yeah, thank you for all your amazing work. You were such a big inspiration of mine when I first got into this. I was like, wow, the blood sugar solution was really the beginning. So thank you for that. Yeah, amazing. Well, before I even had gray hair, I was talking about this. You know, but we still need to talk about it clearly, you know, clearly it's too an issue. It's quite amazing to me. 90% of people who have pre diabetes, which is probably about one added to Americans, according to the conventional criteria, which I think are not strict enough. Have pre diabetes, one into Americans. And 90% don't know they have it. And I would say the real data is more around the 93% who have it. Both people who are overweight, which is 75% of the population, but also those who are thin, but we call metabolic and healthy or men about the obese normal weight or skinny fat or to feed them on the outside fat on the inside. So you can be thin, but metabolically unhealthy. And all what we're talking about today matters to every single person listening because the biggest killers on the planet heart disease cancer diabetes dementia all are regulated by or caused by or worsened by problems with your blood sugar. And with your insulin levels. So we're going to get deep into that today. I'm very curious about what happened once you wrote this book. And what you discovered and what the reception was and what people found as they started to track their own blood sugars because you did this as self experiment on yourself where you track your blood sugar, everything you ate, you track what happened, you know, you're not an obese unhealthy person, but you still learn so much about yourself. What was it you learned so much from writing this book and from getting the feedback that you got for it? Well, you know, Mark, and the reason I got into this was simply because my mental health was super out of whack and balancing my glucose levels helped me create a baseline of health in my own body and my own brain and then I started realizing all these studies showing as you said that this matters for everybody. For cravings for sleep for hormonal health for a long time prevention of Alzheimer's. I mean, it's really, really important. And so when I wrote glucose revolution last year, I was trying to give everybody everything I had seen in the scientific studies. On the topic of glucose levels. And so it contained in these ten hacks that simple tools you can put in place in your daily food habits to balance your glucose levels and feel better. And so the reception was very good. But I started getting a message from people mark in my Instagram, my DMs. A lot of my readers sent me this very peculiar message asking me to move in with them. They were like, Jessica. They were like, I understand the science. I think I'm having glucose spikes because they were recognizing all the symptoms in themselves, and they wanted to do the hacks, you know? But they wanted me to move in with them and actually help them do it. Because a lot of us know mark that we have to eat better exercise more, but really what's difficult sometimes is just actually getting started. And so I pondered, can I move in with all these million people? No, I can't. So what can I do to address this issue? And so that's where this new concept for this new book can not. So the glucose got us method. I took the foremost important principles, in my opinion, to start studying glucose levels. And I turned it into a very simple four week plan. And again, you know, I really want to help people just start because that is often the big friction point. People have bought my first book and they wanted to do everything, but they didn't know how to start. They didn't have the recipes. They didn't have the step by step guide. And so this method really is like me moving in with you and guiding you for four weeks to study blood sugar and to
Ask The Health Expert
A highlight from How to Stop Being So Effing Hungry with Amy Shah
"Are going to love this interview so much if you have ever been hungry hello. I think that means just about all of us when I saw the title of this book I was like, oh my gosh, that's so good. It is. Why am I so effing hungry and it's from a gallery years ago and I was like going I met you somewhere at a conference and I think I carried your suitcase up the stairs anyway, she is fantastic. I've watched her for years. We were super aligned and there's just so much gold in this interview because she literally is going to give you the science hunger and cravings with the difference between the two but more importantly what you can do that's pretty simple to put into place to quickly shift things. Let me tell you a little bit about doctor Amy Shah. She's a double board certified medical doctor and nutrition expert with training from Cornell Columbia and Harvard University. She has a background in internal medicine and allergy and immunology and also from her own wellness journey. She has really dedicated practice to helping her patients feel better and live better through her integrative and holistic approach to wellness. She was named one of my body green's top 100 women in wellness to watch in 2015 and she appears regularly on national TV shows and podcasts and magazines and she lives in Arizona. So I will put all her social handles too. I put at JJ virgin dot com slash hungry. You'll have the show notes, you'll have her social because she's got some fun stuff on Instagram and also you're going to learn about a really fun thing she has for you from the book a secret hidden chapter that you'll be able to get for free and it's really funny that we are recording this podcast today of all days because I decided last week I thought, you know what would be fun to do at the beginning of the year is to do the prolong 5 day fasting mimicking diet now. I actually did some work with doctor Walter Longo and his medical adviser for prolonged doctor Joseph Anton years ago and so I'd done this one before I thought this is a great thing to do. It's a fasting move between diet, especially created to help trigger autophagy. And I thought, okay, let's do this. But bottom line is you basically are eating very low protein pretty low fat and really low calorie, like the first day is 1100 calories and that's four days of 500 calories, and I got to tell you, I'm hungry. So I'm doing this interview going, I'm hungry. Wow, I'm hungry. So I'm doing this right now, and I'm checking my body composition. I'm checking my blood sugar. This program's really done to help people trigger autophagy. So that's what it's all about. It's not like built to be a weight loss program. It's built to be a program to do a deep cellular detox and clean out the cellular debris. So that's what I'm up to so it just was so funny that here I am in the middle of doing this hungry and doing this, why am I so effing hungry, podcast? There you go. That's the little behind the scenes pull back the kimono thing. So I will be right back with doctor Amy Shaw, and again, I'm going to put all the goodness at JJ virgin dot com forward slash hungry, see you soon. All right, so here's the deal. If you're hungry, all bets are off. There's nothing you can do. Like good luck trying to follow your perfect program when you're stupid hungry. So what the heck is going on? Why are we so hungry? Well, I have the perfect person to come on today, doctor Amy Shaw. I'm so happy you're here, Amy. I'm so honored to be here. I was saying the queen of all of his health and wellness and you've been in the industry for so many years. I've always been like, I got to learn so much more about remind me, right? For so many. Still looks 20. Oh, thank you. Okay, you made up for it. I was just with Sean Stevenson. He goes, yeah, you bet around forever. I'm like, thanks a lot. I wanted to bet you I was at women of impact and these are Billy and I are very tiny people. And she was just saying how you and her feel like you guys are from like a different species because you're so different in science. And I was like, yeah, I feel the same way. I know whenever I see Lisa, I always end up picking her up. You are, you're both the same height, right? Yeah, yeah. We're both the same size and build your teeny humans. How tall are you? I'm 5 foot, like maybe I could push it to 5 one, but it's so funny because when I go to India, I was like, oh my God, everyone here is so small because I'm so used to feeling like the smallest person in the room, but it's genetics and, you know, whatever. But you wear it well. You're like, you and Lisa, I couldn't imagine Lisa as a 6 foot tall person, like she is, she is so exactly perfect. And so are you. Thank you. Let's dig into this Congress, because we actually have never gone into this subject on the podcast. So I was so excited about this. I'm so excited about your book. Why am I so F and hungry? Because it's true, like if you're hungry, all bets are off. So why'd you write this book? Yeah, you know, we grow up. We have all the best intentions. A lot of us you and I included will say, this week, I am back on plan or this month, that's it. I'm eating only clean or healthy, whole foods. And then with your best of intention, the cravings hit. And what I was trying to understand is what is going on in our society that's making us more and more addicted to processed foods. I mean, we understand there's a lot of things that the companies are doing. But I wanted to understand a little more about the physiology of it because most of us don't know what's happening to us with these companies, the marketing, why we crave what we crave. And that we can actually do something about it. I think that's the biggest part, is 20, 60, they predict a 35% rise in diabetes. It doubling of heart disease, a doubling Alzheimer's, depression. Wait, like we're right now, you know those studies that came out before the pandemic that said only 12% of us are metabolically healthy. That's going to be like more than a 100% of us. Yeah, it's literally, it's like the calm before the storm. Even though we're talking about it now, we're just not talking about enough on a greater scale. And the biology that I now understand that I want people to understand, then you will realize why we're on the fast track to depression Alzheimer's and heart disease because we don't really have control. We don't have knowledge of our mind body connection. So we're being hijacked by people who do understand it. And so it's really important to know, okay, you're hungry because you could be needing nutrients for your body or you could be craving dopamine or serotonin and that means that you're craving something very different than food. And so that's what I wanted people to understand. Number
The Doctor's Farmacy with Mark Hyman, M.D.
A highlight from What Are The Symptoms Of Magnesium Deficiency?
"Bohm on how nutrients work in the body and which form of magnesium you may want to take. Let's dive in. 50% of Americans are not getting enough magnesium. And why is that? It's because there's a decrease in our diet and the magnesium in our foods because of processed foods, the soils are not able to actually give the plants the magnesium because they're so depleted and lack organic matter that the bacteria in the soil help the plants extract the magnesium from the soil. We drink a lot of coffee, alcohol, sugar, all which deplete magnesium, or stress, stress, to police magnesium. So there's a lot of reason why we have low magnesium. And it's super common and it's so common that it heart disease, it's linked to so many chronic illnesses and the costs are huge. So what are the signs of magnesium deficiency? Now, when I first started learning about this, I was shocked 'cause I had treated all sorts of problems when I was in medical school when I was a resident as a doctor. And so many symptoms, we didn't even think of as being related to magnesium, but they are like muscle cramps or muscle twitching. Insomnia, anxiety, irritability, sensitivity to loud noises. Palpitations in your heart constipation, spasms in your butt, anal spasms, headaches, migraines, fibromyalgia, chronic fatigue, high blood pressure, PMS, menstrual cramps, irritable bowel, all these are and lots more are connected to magnesium. It's a critical mineral. It's involved in over 6 or 700 different chemical reactions in the body. It is the fourth most abundant mineral in your body. And it plays a role in so many different chemical reactions that if you don't have enough of it, your body starts not to work. So anything that's irritable or twitchy or crampy. It's likely magnesium deficiency. And that's why I call magnesium the relaxation mineral because it just relaxes everything. The thing about taking an epsom salt bath, which is magnesium sulfate, it relaxes you at night. And it relaxes your muscles, and it helps form muscles, because it helps the recovery of the muscles. Your muscles need magnesium in order to relax. So it's super, super important. And it works on so many different levels in the body. So when I was in medical school, it's kind of a joke, because you know, it's kind of a last resort. We use when nothing else was working, and none of the drugs worked. So for example, if someone came in with a heart attack and they went into an arrhythmia or their heart was just beating out of control. We give them all these drugs epinephrine, this drug network, and then at the last resort, if nothing else works, we give them intravenous magnesium. Why don't we do that first? Or if, for example, they're having seizures. And they're, for example, from preeclampsia, which is a pregnancy condition, what do we do? We give them, which is irritability of the brain. We give them magnesium. Or if a woman comes in and preterm labor, like, you know, whether they're butters is contracting, then all of a sudden, it's an emergency, right? The baby's going to deliver, we give them intravenous magnesium, as a treatment. If someone is constipated and their bowels are not and there's spasm basically, they're not going. We give them magnesium citrate. If we're doing a colonoscopy prep, we give them magnesium or milk of magnesia you might have heard about that. So we use it all the time in life threatening situations in the emergency room and the ICU and the cardiac intensive care unit and it's kind of makes me laugh that we don't think about using it just everyday medicine. So there's over a 116,000 different medical references on magnesium. And because it's not a drug, nobody's pushing it, you don't really hear that much about it. But it's super common. I apparently 65% of people admitted to the ICU, the intensive care unit have magnesium deficiency. So if you want to stay out of the ICU, take magnesium. It also seems to be about 45% of the population. It's not getting enough magnesium in their diet. And if you check your blood magnesium level, it's not that great because that 99% of the magnesium is in your cells. So by the time it's low in your blood, you're really screwed. So the key is to do red cell magnesium, but there's also another test called magnesium loading, but it's such a safe mineral. Unless you have kidney failure, you can't hurt yourself with it. You'll just get diarrhea if you take too much fat. So why are we so deficient? Well, I mentioned a little bit of the reasons. Most of the foods we can eat contain no magnesium. What do you get magnesium, nuts, seeds, grains, and beans? And greens? And not the Staples of most people's diet. All the processed food has no magnesium. Sugar in our refined diet has no magnesium. So it's really low in most of the foods we eat. And a lot of what we do, like I said, we drink too much alcohol. We drink too much coffee. We have soda colas are full of phosphoric acid that depletes magnesium, often if you're sweating a lot like I exercise and I sweat a lot. I make sure I take electrolytes because I want to replenish my magnesium, stress. I ran a study about Kosovo and during the Balkan war. And if you're at a high levels of stress, people would excrete more magnesium. They literally pee it out. So antibiotics are a factor. Diuretics, people you take for high blood
Dishing Up Nutrition
A highlight from Nutrition To Age Well
"But the breakfast dishes aside, get a cup of coffee, maybe a cup of tea, because we are going to discuss the best nutrition for aging well. And we'll also discuss what should you eat to maintain your muscles and your bones and your memory, your cardiovascular health, your skin, and hair, and your energy. I mean, that's good for all of us, right? So using anti aging foods is key, and that's what we're going to be talking about this morning. Yeah, and of course, we want to throw in some foods that maybe you should avoid foods that age you. That could happen. If you are thinking sugar ages me, well, you're correct. I think a realistic approach for sugar is to maybe limit the amount of sugar and desserts that you eat. But, you know, it's okay to have a treat once in a while. And when we say once in a while, well, that can mean a different thing to different. Not after every meal. Not after every meal. Once in a while could mean once a week, it could be months a month. It could mean, you know, it could be all kinds of things. So for me, I think what it means is to have quality treats, first of all, made with good ingredients like real fats, like butter, not vegetable oil, real sugar, or maple syrup, but not high fructose corn syrup. And, you know, maybe just sticking to a smaller portion that satisfies you so you're not feeling deprived and frustrated. That deprivation brain can really get in people's way. So you have to say, I think I'm going to have this, but if I have this, I'm going to treat my body well. Yeah. With what you're saying with the quality ingredients, I love that. Yeah, and with what you're saying with deprivation, I think sometimes people rebel then, if you say you can't have it, well, then that's Well, they're going to eat the whole the whole bag of Oreos in two days. Right. And we've all been there. We have. And really what we want to focus on is these quality ingredients because they are more likely to satisfy those taste buds so that you are happy with less. Poor quality processed foods leave your taste buds just wanting more. There's really not a satisfaction point there. In the moment there may be, but the body really is a smart device. It sure is. And so today we want to concentrate on the foods that contain the anti aging nutrients, your body and your brain need. It's a fact that the way we eat throughout our lifetime impacts how fast and the way we age. Yeah, and I think that you mentioned if you're older, pull up a chair and listen, listen in. Yes. But it really are anti aging plan. It should really start in her 20s and 30s. And most certainly by our 40s and 50s, we should be thinking about how we're going to feed our body how we're going to treat our body in order that we age well. How do we, what kind of grandma do you want to be? That's a really good point. And it's not even thinking about what kind of grandma you want to be, but I feel like people in their 20s and 30s and 40s, they're much more interested in how they're going to age than I certainly was. The information age is really helping. And so I think it's really important to people. I know my daughters who are 20s and they're definitely interested in what they're eating and how it makes their bodies build. That was not me at that age. No, I don't think I was as much either. So let's take a minute and look at the science of aging. Many research studies report a diet of real food full of key nutrients is critical for good health as we age, but before we get into the anti aging diet lets introduce ourselves, I'm Melanie Beasley, I'm a registered and licensed dietitian and I've been a dietitian for over 30 years working with a variety of clients in many different cities and hospitals.
Food for Thought
A highlight from The ADHD Diet
"Whom are experts in their field, so together we can learn back from fiction and power ourselves to become the healthiest and happiest versions of ourselves with trusted expert advice. Most people who have ADHD don't know that they do. It's only being spoken about more recently, with only three to 4% of the adult population having had a diagnosis. Now, over the years, many potential anecdotes and management strategies appear on the Internet such as dietary interventions that have been suggested to help alleviate symptoms or even prevent the onset. How much of this is true? Well, we're going to find out because in this week's food for thought, I'm going to be discussing this with registered dietitian Claire Thornton wood. We discuss how what we can impact our abilities to remain focused as well as delve into the research we currently have on dietary choices and their influence on ADHD. I hope you enjoyed this episode. I was buzzing to record it. Hello, Claire. Hi, Ariana. Thank you so much for joining us. This conversation I feel is one that hasn't actually been, well, it's not really in the forefront, I think, in mainstream conversations, especially the nutritional element at the moment. So perhaps we should start by saying how diet does impact our focus throughout the day. Yeah, I mean, I think diet is really important. Everything you eat has a real impact on how you live your life, how you feel. Your short term health, your long-term health. And undoubtedly, yes, if we haven't eaten well or we're not well hydrated, we're going to feel tired. We're going to feel sluggish and we're definitely not going to be performing at our best, either mentally or physically. Absolutely, and I suppose perhaps let's explain for our listeners. So how can we, how can we eat to regulate perhaps our blood sugar levels because I know, for instance, you know, if I call it the blood sugar, roller coaster in the nutrition clinic about how clients can work on what they consume to keep that under check. Yes, I mean, our blood sugar levels do play a really big role in helping us to sort of remain focus and peak form in all risk factors during the day. I don't know not many people may be aware that about 20% of all of the energy that we consume by the body is actually used to fuel the brain. I mean, that's something that I talk quite often about in my connects. So specifically, the glucose we're talking about comes from the breakdown of the carbohydrates that we eat, and that might be those that people would usually think of as carbohydrates, so bread, rice, potatoes, pasta, the amounts that are coming cakes and biscuits, but they're also smaller amounts of carbohydrate and things like fruit and vegetables. And what's really important is that you eat these regularly, so you eat a source of carbohydrate hydrate regularly so that you can ensure that your body has enough glucose constantly circulating in the blood. So if you don't eat enough carbohydrate, particularly if you combine this with really high levels of physical activity or really hard manual labor, then you're likely to feel weak and tired and sort of fuzzy headed really. It's probably important to say though that the body is well adapted to manage its blood glucose levels using a compilation of insulin which we release from the pancreas and then glycogen which we store, which is then released in at times when we're perhaps not consuming enough carbohydrate. But the body does have limitations around that. And the only people that that doesn't really apply to a people who have diabetes who have different requirements. Of course, of course, some type one or type two diabetes and they definitely are different. A different ball game altogether, but it's very interesting, of course, that 20%, as you said, is used towards our brain in our focus. Now, let's bring that towards the subject of ADHD. First of all, could we explain what ADHD is and perhaps would this have a role to play? Yeah, so HD is attention deficit hyperactivity disorder, so we'll shorten that to ADHD because it's obviously quite long winded. It's a mental health diagnosis, it has kind of three ways that it sort of manifests, so it can be hyperactivity and very impulsive behavior. It can lead to an attentiveness and it can be all three of those. So people with ADHD typically have difficulty concentrating on tasks or they might have trouble sitting still for long periods. It affects both adults and children and actually what we're seeing now is possibly more people being diagnosed a bit later on to being diagnosed in adulthood when in fact they may have had it for some time. It is generally diagnosed in childhood and it generally requires that the symptoms are there before you were the age of 12. So if you have ADHD, common difficulties that you might find would be you have difficulty beginning tasks, you have difficulty remaining focus on the tasks that you're trying to complete. You could be disorganized, you could have problems around excessive fidgeting or talking, you might run around inappropriate times, for instance, in children that might be, you know, if everyone else is sitting quietly in the class or sitting assembly, the child might be suddenly running around the assembly hall or running around the classroom. You often interrupt others when they're talking. And particularly in children, you might have some kind of impulsive behaviors that actually could be quite dangerous like suddenly running out into the road. So about 5% of the child population are diagnosed, it's more common in boys than in girls. A ratio of about two and a half to one. We don't know what causes it, but we do know that it does run. It does depend in families. It's very interesting that a lot of cases I think these days of ADHD are not picked up on until adulthood, as you said, people are suddenly realizing more and more that this was something they had when they were younger and it's good that there's more awareness around it. And I've read that there's some research from the Senegal, is it the gold diet? Is that the one? Could you divulge what research we have there? Yeah, I mean, interesting you say about being diagnosed in adulthood literally last week I was with a group of people and somebody said, as a kind of throwaway remark, oh, I'm looking into getting diagnosed with ADHD and actually quite a few people started to laugh and then the person came out and said, no, actually, I'm genuine, you know, I mean it. I am and of course everyone apologize, but I thought it was just, you know, interesting, I mean, this was an adult letter, not a child. No, and I think just before we do go there, I think there's a lot of throwaway sentences all the time. And I think people do it like, oh, yeah, that's a bit OCD, or oh, you must, oh, that's a bit ADHD. It's not okay actually. I think we do need to be careful with our language because these are things that people live with. And that's a show at the times. We need to start changing our language and how we discuss these things. Yeah, no, absolutely. Yeah. I mean, the person wasn't, wasn't offended, but it was an interesting kind of exchange between people. So going back to the fine gold diet. So it was around in the 1970s and it was developed by a chap called doctor Benjamin fine gold and he originally devised a diet for children who had allergies, but as a kind of co finding in that, he noticed that these children had improvements in behavior, which came as a kind of additional benefit to anything they might have experienced around the allergies. It's a very restrictive diet. Excludes any
Fungus found in Yellowstone is key ingredient in new meat substitute
"Two thousand nine. A team of researchers discovered a previously unknown microbe in the hot springs of yellowstone national park now. The fungus is the star ingredient in a new line of food products. He was very very high in protein. And it's actually a very exciting protein because it's a complete protein. There's really not that many sources of complete putting out there. That's thomas jonas. Ceo of nature's find the chicago based startup developed a process to ferment. the fungus and create. What's now called five protein. They're using it to make a variety of foods so we've been able to make things that range from chicken nuggets hamburgers breakfast sausages to yogurts and cheese earlier this year. The company offered a limited line of cream cheese and breakfast sausage on its website. Jonas says the products will soon be sold at stores. He foresees growing demand for protein. Filled foods produce more sustainably than meat and dairy that whole supply chain is completely inefficient and using a tremendous amount of resources of land of water energy. So jonas says fi could provide a more climate-friendly alternative.
Food for Thought
The Gut-Brian Axis
"Now is a good time to go into the evidence surrounding something could the gut brain axes i guess kind of it is and why suddenly become not suddenly. I'm bane. i guess discovered why it's important. Yeah great ray. And it is so much in evidence around the gut brain access and what we do know from. The studies is that the gut brain axis is all these microbes have a two way communication between basically the entering nervous system of the gastrointestinal tract so alcott and the central nervous system. Which is the brain the vegas nerve and is referred to as the gut brain axis now. This communication occurs via the power sympathic nervous system which also is known as the rest and digest mode and this is the complete opposite response to our sympathetic nervous system. Which is that fight or flight mode which gets us ready. But the power sympathetic returns our body to the state of calm and rest whereas the sympathetic massive nervous system get the body ready for that fight or flee which can increase blood pressure breathing slowing down at digestion and take him blood and oxygen away to other parts of the body. So it's important that people know is this of two way. Communication almost like a highway caused going back and forth between the garden rain.
Where Did Body Mass Index Originate?
"Today. We're looking at whether it really is that bad for your health to be fat and a quick note about our words in this episode. A lot of people don't like the words overweight or obese. Some people prefer the term fat as a neutral way to describe a person's body like tall but not everyone is comfortable with using fat this way and meanwhile overweight and obese have specific definitions medicine. So we're going to end up using all these terms but we'll try to be careful about when and why we use them okay so in order to talk about this at all we've got to with the bmi the body mass index every stat. You've never heard about how many americans are overweight comes from this measure. Hundreds of thousands of studies rely on it. It's a staple of modern medicine. So where on earth did it come from to find out. We're going to go back to the nineteen fifties do the university of minnesota's football stadium. The golden gophers are battling it out in the big ten conference. Our story starts down in the depths of the stadium entered through gate twenty seven. Just as if you had a ticket gate twenty so and then there's a maze of of hallways and offices along under the sloping of the The bleachers above this is henry blackburn. He's taking us to the lab where the bmi was born. He's a professor emeritus and minnesota so When when we worked there on a saturday could hear a distant rumble. When the minnesota eighteen got a touchdown run out and run up the causeway and see if we could see the extra point kick sometimes invaded by berman. Because of all those who left the stands and the carter but it was our place. Were very much at home. There and one thing they were doing and as weird lab was trying to answer this big question. How much fat do we have in our bodies. This was important because scientists figured it was the first step and understanding whether fat is bad for us
Ask The Health Expert
Biochemist Shawn Wells on the Benefits of Berberine as a Health Supplement
"Have been talking about burbank for years. Because i've been talking about kito for twenty years and i've been talking about burberry for probably about half as long. It's one of the most houghton's anti-aging anti-diabetic key tone insulin sensitivity improving if improves amp k. Protects you from advanced location and products and glorification which is blood sugar damage. This is such a powerful compound. As is it's kind of drug equivalent metformin in so anyone associated with having diabetes or insulin resistance definitely as interested in metformin or the herbal equivalent of covering but certainly people that are into anti aging and looking to lower information with crp. Lower hemoglobin a. One c the blood sugar and live longer are taking things like verb ring. Or now the new form that i was involved in patents of kodi hydro bordering. So what's cool about die. Hydra ring is it's about five to ten times more bioavailable so it increases much more in the plasma at a much lower dose you only have to take about one hundred milligrams versus five hundred milligrams of burberry and also what's really cool is it lasts about twice as long in the plasma versus standard burglary so standard burberry. And you're taking five hundred milligrams three times a day and with diana jabbering you're taking around one hundred milligrams two times a
The Exam Room by the Physicians Committee
Is There a Link Between Certain Diets and Depression? With Dr. Neal Barnard
"Barr thank you very much for joining us to be with you. You ready for question number one. You bet all right this one comes to us from each four and a tour rights is a junk food diet more likely to cause depression. Well it's a great question. And and historically people have drawn a division whatever's below the neck. That's where i could have an effect but above above the neck no couldn't have any effect. Well the that foods might affect depression impressed in a favorable way through the right foods came to our attention as an accident. We were doing research study with geico insurance and the reason the reason we did this study and check you and i talked about this before the geiko national headquarters is about three or four blocks from her office and so they were really interested in the possibility that a plant based i might help them where they had employee wants to lose weight or get diabetes under better control so we instituted a program at geiko of a vegan diet both in the cafeteria and a weekly class for anybody who wanted to actually jump in and so although the purpose of it was to look at way changes and to see how he does. Diabetes might improve. We saw something else and that was depression. Started to lift. And you can do this subjectively where where you have. Individuals fill out a paper and soul questionnaire of specific symptoms. Are you sleeping. How's your mood. How's your appetite a whole bunch of indicators of depression and what we saw is that quite steadily. They were improving over the course of his site.
Nutrition Facts with Dr. Greger
Dr. Michael Greger: How to Naturally Boost Brain BDNF Levels to Fight Depression
"Welcome to nutrition facts. I'm your host. Dr michael gregor today. We look at ways to mitigate a serious mental health disorder. Depression there's accumulating evidence in brain derived neurotrophic fact may be playing a role in human depression beady. Nf controls the growth of new nerve cells so low levels may explain the atrophy of specific brain areas. You see among depressed patients that maybe one of the reasons exercises so good for our brains. Starting our day exercise regimen within three months you can get a quadrupling obedient. F- reliefs from your brain. This makes sense. I mean anytime. We were desperate to catch prey or desperate not to become prey ourselves. We needed to be cognitively sharp. And so when we're fasting or exercising or an negative calorie balance. Our brain starts churning out. Bvd nf to make sure we're firing on all cylinders. So of course. Big farm as eager to create drugs to mimic this effect. But is there any way to boost enough naturally. Yes i just said it. Fasting and exercise. Okay okay but is there anything we can add to our diet to boost obedient. Well hiring takes dietary flavonoids appear to be protectively associated with symptoms of depression. The harvard nurses study followed tens of thousands of women for years and found that those who are eating the most to appeared to reduce the risk of coming down with depression. Flavonoids occur naturally implants. So there's a statue mountain variety of healthy foods. But how do we know. The benefits are from the flavonoids and not just from eating healthier in general. You don't know until you put it to the test. See some fruits and vegetables have more than others. Apples have more than apricots plums. More than peaches red cabbage. More than white kale. More than cucumbers. So if you randomize people into one of three groups more high flavonoids fruits and vegetables. More low flavonoids fruits and vegetables or no extra fruits and vegetables at all after eighteen weeks. Only the high flavonoids group got a significant boost and obedient f- levels which corresponded to an improvement in cognitive
Food Heaven Podcast
Author Sabrina Strings on the Racial Origins of Fat Phobia
"To the podcast. Sabrina thank you on so excited to have you so tell us about how you started to explore issues of body image and wait specifically for women of color while this is actually almost like a family legacy for me. My grandmother was born in rural georgia during the late nineteen thirties and so she was growing up the jim crow era and lived in a racially segregated community as part of the great migration in nineteen sixty. She traveled west and at that time for the first time in her life she lived and worked around white women and she was amazed by the number of white women diets. Seems like what is this. You know sort of like a typical black grandmother fashioned. By the time. I came of age in the one thousand nine hundred ninety s. When i was in high school she was still troubling over. This question like what is going on here. She would even ask me like why women dying to be thin. And i was like sixteen years old but it wasn't until about ten years later when i was working in a predominantly black community in san francisco baby hunters points. I met women of color who were hiv positive. And we're attaining an hiv medication adherence clinic where i was a researcher who refuse to take their medications for fear of gaining weight. And i thought oh. Wow you know this. What was clearly a phenomenon that was mostly about middle class white women in the nineteen sixties arguably even through the ninety s. Clearly by the early dots was something. That was impacting women of color as well so i wanted to be able to dig further into this question of why is it so important for women of all racial ethnic backgrounds at this point to feel like they need to discipline themselves and maintain a particular. Wait
Diet Culture Rebel Podcast
Are You a Dieter or Disordered Eater?
"We're going to look at. How dieting and disordered eating are similar. We're gonna look at what disordered eating looks like. And then we're also going to talk about what you can do to heal from disordered eating how you can start to take action if this is something that you struggle with. So we'll start by talking about what disordered eating actually is. And then i'll share with you. How dieting is very similar to disordered eating so when we look at the definition of disordered. Eating it's really used to describe a range of irregular eating behaviors. And it's important to know that this is just a description. It is not a diagnosis. So disordered eating is not a diagnosis. But it doesn't mean that it's not a valid struggle which will talk about a little bit. Everyone who struggles with an eating disorder has disordered eating. But not everyone who has disordered eating struggle with an eating disorder. So i think that's a really important distinction here An eating disorder must fit a very specific narrow criteria in order to be diagnosed and disordered. Eating doesn't have to fit that particular narrow definition And also it's not a diagnosis. But here's the thing. I really don't want you to get caught up in the fact that there is no official diagnosis for disordered eating. Because that doesn't mean that your struggles aren't real. It doesn't mean that they aren't valid. You do not need a diagnosis in order to get support in order to ask for help in order to know that what you are going through is really
Dr. Jockers Functional Nutrition
Eating the Foods Your Genetic Background Needs With Dr. BJ Hardick
"I know you work obviously with different clients. All over the place in your clinic is in london ontario. Yes right and talk about your experience working with people and really helping them. Adapt more of a ketogenic and nate lifestyle using intermittent fasting. Things like that sure. Well the first thing just trying to move towards more of a ketogenic lifestyle when you're actually eliminating grains and sugars is even though there's a lot more awareness right now people still freak out when they're told you can't have grains you can't have sugar right and a lot of times people say well wait a second you know. These are foods of the earth. The mother nature gave us pineapples and oranges and pears. And all these things we tell those be bad for you. And i always go back to this and and i think first of all you have to recognize that people have different. Genetic backgrounds are gonna processed foods differently They're going to have different types of metabolism. Some people based on where they're where they're from the world may do better with one type of food than another but in principle when you think about the higher sugar foods and the ones grains that turn into sugars. You know the reality is you know. I'm a northern caucasian. I would not be from a part of the world are pineapples are growing year round saying well what would my culture have thrived now it starts to get a little dicey when through the years. Go on twenty two in me and you find out that five percent this. I said it's not always necessarily black or white. So i do believe in listening to your body and seeing how you should in the first place but the first thing is when you tell people to eliminate these foods that they could. Actually you know a mother. Nature's foods are god's people say well that's not right because i'm supposed to eat those tax and the reality is you have to also differentiate not just. How's your body's supposed to eat but are you really trying to deal with some type of illness or a disease because there are certain illnesses that can do better under certain diet programs even though those changes are associated with the cause of the best one for example is sealy people if need gluten but consuming. Gluten doesn't cause ceac right so same thing with you know if somebody has information and they have gall bladder issues while they probably shouldn't have a ton of fat all at once but just eating fat. Your whole lifetime isn't going to give you those gallbladder so we could go on and on and on about that i. I had a friend who was dealing with cancer not consuming any fruit. Well we've never suggested that consuming fruit gave you the cancer. But we do know that getting into this state where your body's not having relied on sugar is going to benefit the immune system to help nutrition. Yeah exactly so so you have to look at it. I doing this for some clinic. Some clinical name. Or am i doing this because it is just the way my body was designed writers
Sigma Nutrition Radio
Biopsychologist, Prof. Marion Hetherington, on the Effect of Psychology and Physiology on Appetite
"Professor. Welcome to the podcast. Thanks for having me like i said. I'm very excited to dive into a lot of these topics. And i think something that might set the stage for people early on is when we think about this psycho biological approach to human appetite. You've written really excellently. In some of your work abou the mistake we might make if we were to consider appetite solely on the basis of physiology or psychology particularly when we think around what drives food intake and that they are inextricably linked wondering. Could you just frame that. For people of what is a the most accurate way we can think of that. Overlap between physiology and psychology when it comes to appetite unless a behavioral scientist. I'm very interested in human behavior. But you just can't get away from the fact that human behavior is driven by really strong physiological needs however food and in our society as everyone is aware is very much shaped by our culture by our cuisine by our environments and to great extent what we eat is powerful identity so when we think about psycho biology appetite. We're thinking about the behaviors that we express and we think about what drives those behaviors and in particular. I'm very interested in genetics. I'm interested in the genetics of obesity. For example and the way. I understand that is to think about the risk factors for obesity being highly heritable. And then ho. That's expressed in terms of behavior and i'm not saying that genes our destiny. I'm simply saying that. The genes are really important and as a psychologist. I need to understand a little bit about the heritage ability of some of these eighteen treats and risk factors for overweight obesity so that i can understand the behaviors