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From YouTube: Wellness: 21st Century Nutrition
Description
Wellness: 21st Century Nutrition - A Modern Approach to Personalized Nutrition to Prevent and Reverse Disease
Low fat, low-carb, Paleo, Keto, Vegetarian, Mediterranean...which diet works? Dr. Ronesh Sinha understands the tremendous confusion behind the myriad of diets flooding the market place. In this lecture--recorded September 29, 2019 at the Cupertino Community Hall--Dr. Sinha helps you find the right way to eat as he discusses personalized eating plans; key principles behind an optimal eating strategy; how to replace caloric confusion with hormonal balance; and the usefulness of intermittent fasting and effective meal timing.
This is another educational program in the on-going Cupertino Library and Cupertino Library Foundation Wellness program.
A
Good
afternoon
and
welcome
to
today's
wellness
event,
my
name
is
Claire
for
SEO
and
I'm
the
community
librarian
at
Cupertino
library.
Thank
you
all
for
your
support
of
our
library
and
its
programming
and
very
pleased
to
have
you
join
us
this
afternoon
for
our
program
with
dr.
Manish
Sinha,
and
it's
sponsored
by
Cupertino
library,
foundation
and
I
would
like
to
invite
up
to
the
podium
the
Cupertino
Library
Foundation,
vice
president
Gopal,
whom
Robin,
who
will
be
giving
a
few
words
about
the
foundation
and
also
introducing
today's
speaker.
Thank
you
all
very
much.
B
That's
why
I
think,
as
Claire
mentioned,
when
you
have
a
chance,
make
sure
that
you
visit
the
city
video
site
and
if
you
go
there,
you
will
see
all
the
Wellness
Program
and
definitely
we
will
be
adding
this
one
as
well
as
soon
as
it
gets
over
and
also
I
really
take
a
really
great
privilege
to
introduce
dr.
Ron
Sania
for
the
second
time,
because
last
time
when
he
was
here,
I
had
the
privilege
to
introduce
him
well
before
I
go
on
to
it.
Personally.
B
I
had
a
connection
with
the
ronson
her
because
when
I
was
at
Oracle
because
he
teaches
and
he
comes
and
coaches
many
people
at
the
many
enterprise
levels,
other
companies
and
I
got
the
privilege
of
getting
advice
by
Ronson,
which
changed
completely
my
food
habits
and
all
other
things.
I.
That's
what
when
I
met
him
and
I
said
he
said
I,
you
feel
seems
to
be
afraid.
B
I
said
thanks
to
you,
because
all
of
the
things
credit
goes
to
doctor
the
way
in
which
he
coached
and
literally
religiously
I
follow
many
of
his
things
and,
of
course,
a
lot
of
things
from
the
book
as
well.
I
I
want
to
make
sure
that
I
at
least
refer
to
it,
if
not
at
least
it
reminds
me
of
dr.
ranson
ago
so
I
keep
it
in
next
to
my
TV,
so
that
whenever
I
see
it,
oh,
my
god,
okay
I
should
not
eat
this
one
because
he's
staring
at
me
very,
very
badly
kind
of.
B
B
Dr.
Ron
Ron
is
a
senior
author
of
the
South
Asian
Health
Solutions,
the
book
which
you
will
see
there
and
a
two-time
TEDx
speaker
is
an
internal
medicine,
medicine
physician
in
Silicon
Valley,
who
works
for
Sutter,
Health,
Palo,
Alto,
Medical
Foundation
to
lead
their
employer
wellness
program.
He
has
designed
a
successful
health
education
wellness
program
for
over
16
major
Silicon
Valley
companies.
As
I
said,
the
one
of
them
were
Oracle,
where
I
got
benefited
for
out
of
him
and
developed
a
dedicated
group
consult
practice
geared
to
individuals
with
diabetes
and
other
heart
disease
risk
factors.
B
His
groundbreaking
work
in
reversing
diabetes
in
culturally
diverse
populations
has
received
a
global
attention
with
the
front
cover
stories
in
Fortune
magazine
and
the
LA
Times.
He
blocks
actively
at
cultural,
health,
solutions.com
and
who's.
A
popular
Bay,
Area
weekly
radio
show
on
health.
He
is
passionate
about
developing
innovative,
culturally
tailored
solutions
to
help
diverse
populations
lead
healthier
lives.
Oh
really,
really
again,
thank
you
to
welcome
Ron
to
the
dais
going
forward.
He
will
make
sure
that
you
are
really
really
fit
like
me,
I
hope.
So.
Thank
you.
So
much
doctor.
C
All
right,
it
is
a
pleasure
to
be
back
here
again
so
today
we're
gonna
be
talking
about
personalized
nutrition
and
nutrition.
Is
such
a
complicated
topic
right
one
week,
you're
told
to
be
low-carb
the
next
week
gluten
free.
Is
it
low-fat?
Is
it
Mediterranean
what
the
heck
are
you
guys
supposed
to
do
right,
I
mean
even
for
me,
my
head,
spins
between
all
the
new
studies
that
keep
coming
out
all
the
headlines.
C
So
I'm,
not
gonna,
pretend
that
this
is
gonna
get
easier
as
time
goes
on,
but
I'm
gonna
give
you
some
of
the
fundamentals
of
how
I
approach
my
patients
my
audience
when
I
try
to
navigate
the
complex
world
of
nutrition,
so
I'll
go
through
some
of
those
principles.
You
already
got
a
nice
detailed,
intro
and
background
behind
my
work,
so
let's
jump
right
into
the
content
here.
So
what
we're
gonna
talk
about
today
is
the
first
thing
is
the
reason
I
call
this
top
personalized
nutrition
is
because
nutrition
truly
is
very
personal.
C
When
I
see
patients
in
my
clinic,
one
person
comes
in
I,
look
at
their
background
in
their
labs
and
there's
a
specific
type
of
diet
that
will
presumably
work
for
them.
That
same
diet
may
not
work
for
the
next
patient.
That
comes
into
my
clinic,
in
fact,
that
same
diet
might
actually
had
adverse
effects
on
the
patient.
C
If
we're
not
careful
and
I
and
I
want
to
bring
that
up
from
the
beginning,
but
sometimes
when
we
have
a
diet
that
might
work
really
well
for
us,
we
might
passionately
and
almost
like
religions
say:
you've
got
to
go
on
this
sort
of
diet.
It
worked
great
for
me,
but
it
may
not
work
really
well
for
somebody
else.
So
part
of
my
approach
is
for
you
to
understand
what
sort
of
diet
works
better
for
you
we'll
go
through
some
ways
that
you
can
understand,
based
on
your
lab
results,
what
your
risk
type
might
be.
C
So
that's
the
first
thing
is
I.
Want
you
to
be
able
to
identify
what
is
your
individual
risk
type
so
we'll
go
through
that
first,
the
second
is,
we
will
go
through
some
cutting-edge
nutrition
signs,
we'll
go
through
some
guidelines
and
what
I
think
you
should
and
shouldn't
eat,
especially
based
on
your
risk
type,
we'll
talk
about
some
pitfalls
of
some
of
the
more
recent
popular
diets
out
there
and
then
I
added
in
here.
Probably
the
diet
that
I
get
the
most
questions
on
is
de
ketogenic
diet.
Everybody
emails
me
about
that.
C
When
I
have
talks,
everyone
brings
up
the
keto
diet,
because
it
is
a
number
one.
Google
search
diet
in
the
world
right
now,
so
I'll
give
you
some
of
my
personal
experience
and
thoughts
on
the
keto
diet
as
well.
Okay,
so
these
are
four
I
like
to
use
when
I
think
about
how
to
personalize
nutrition.
The
first
is
I
might
try
to
determine
whether
you
are
someone
de
who
is
insulin,
resistant
and
I'll
go
over
what
that
means.
C
The
second
I
put
is
sort
of
you
know
a
slash
or
inflammation,
or
autoimmune
and
I'll
explain
to
what
that
means.
The
third
is
a
high
LDL
cholesterol.
Type.
Ldl
is
a
type
of
cholesterol
which
we'll
discuss
briefly,
but
some
of
my
individuals
have
very
high
levels
and
I'll
teach
you
how
that
might
change
the
way.
I
make
my
dietary
recommendations
and
the
last
is
a
mixed
disorder.
Okay,
so
this,
if
you've
guys
have
watched
any
of
my
talks
before
this
is
a
slide.
C
I
show
everyone-
and
this
is
where
I
spend
a
little
at
a
time,
because
every
single
person
in
this
room
needs
to
understand
the
concept
of
insulin
resistance
in
detail,
and
this
is
a
cartoon
depiction
in
my
book
of
how
I
explained
this.
The
middle
of
the
diagram
has
a
car
okay.
So
let's
call
that
your
carbohydrates-
this
is
a
starch,
as
you
might
have
had
for
breakfast
or
gonna
eat
for
lunch.
That's
the
car
and
there's
three
parking
lots
in
the
body.
C
You've
got
the
muscle
on
the
top
left,
you've
got
the
liver
and
the
bottom
left
and
you've
got
the
fat
parking
lot
now.
Every
time
you
consume,
carbohydrates,
the
carbohydrates.
Ideally,
we
want
it
to
go
to
our
muscle
parking
lots.
Your
muscle
can
take
that
rice
flat
breads
bagel
cereal,
whatever
and
burn
that
in
10
orden
and
turn
that
into
energy.
The
way
the
carbs
get
to
that
muscle
parking
lot
is
by
using
a
hormone
called
insulin.
C
Insulin
is
like
the
parking
pass
that
gets
the
carbs
through
the
door,
so
when
I
say
that
most
individuals
develop
diabetes,
type,
2,
diabetes
or
heart
disease
because
of
insulin
resistance.
What
I'm
literally
saying
is
your
body
is
producing
the
hormone
insulin,
but
the
muscle
is
not
responding
to
that.
Pass.
The
muscle
sings
sorry
I'm
not
going
to
accept
those
carbohydrates
so
now
what
happens?
You've
got
this
overflow
carbohydrate
traffic
that
has
to
go
somewhere
and
it
in
each
individual.
It
might
go
in
different
directions.
C
The
carbohydrates
might
go
towards
the
fat
parking
lot,
so
those
starches
get
converted
into
fat
and
in
certain
ethnic
groups
in
particular,
we
see
it
more
as
a
belly
fat
it
might
go
to
the
liver
and
the
liver
can
convert
those
carbohydrates
into
triglycerides
or
fat
which
gets
stored
inside
the
liver
and
the
liver
can
pump
that
out
in
a
form
of
fat
called
triglycerides
or
blood.
Triglycerides,
so
really
at
a
high.
My
job
is
to
teach
you
lifestyle
changes,
so
we
can
get
those
carbohydrates
moving
back
towards
a
muscle.
C
We
can
decompress
some
of
that
belly
or
body
fat
and
we
can
unload
the
liver.
The
liver
is
one
of
the
epicenters
for
diabetes
in
a
lot
of
chronic
health
conditions.
When
you
taxed
your
liver
with
chronic
carbohydrates,
toxins,
processed
foods,
the
liver
becomes
overwhelmed,
it
can't
clear
toxins,
it
can't
process
sugar,
so
we
see
all
types
of
health
maladies
because
we're
overloaded
we're
sending
too
much
of
that
carbohydrate
traffic
and
a
toxin
traffic
in
the
direction
of
the
liver.
C
So
that's
basically
at
a
high
level
of
what
I
want
you
to
understand
and
then
we'll
talk
about
the
ways
that
you
can
determine
whether
you're
having
some
resistance.
Now
one
thing
I
do
want
to
mention
too
I
see
some
kids
are
in
the
audience.
This
parking
problem
is
happening
at
a
rapid
rate
in
children,
especially
children
of
Asian
and
Indian
descent,
in
particular
we're
seeing
a
lot
of
fatty,
liver
and
kids
that
are
9
or
10
years
old
and
what's
happening
in
that
situation.
C
C
If
kids
have
a
fatty,
liver
at
the
age
of
nine
or
ten,
their
liver
is
not
going
to
survive
by
the
time
they're,
20
or
30,
and
this
is
an
epidemic
I'm
not
talking
about
an
exceptional.
This
is
happening.
All
over
and
in
many
families
that
we
treat,
we
see
that
often
the
adult
couples
are
doing
well,
but
they're
still
feeding
the
same
garbage
of
the
kids.
So
if
you
don't
take
care
of
this
at
a
family
level,
your
kids
are
gonna
suffer
at
some
point.
C
I
hate
to
be
sort
of
dramatic
about
this,
but
my
wife,
being
a
pediatrician,
were
overwhelmed
with
how
much
of
this
we're
seeing
now
moving
along.
So
how
do
we
develop
that
our
body
has
this
carbohydrate
traffic
parking
problem?
There's
some
clues
that
you
can
get
off
your
blood
test.
The
first
thing
is:
if
you
get
a
cholesterol
test,
done,
look
at
your
triglyceride
level.
If
your
triglycerides
are
higher
than
150,
that's
already
a
sign
that
you've
developed
some
insulin,
resistance
and
ideal
for
me-
is
I'd
like
to
get
triglycerides
down
to
100
or
lower.
C
Triglycerides
are
not
emphasized
enough.
In
the
clinic
in
medical
training.
We
tend
to
focus
a
lot
on
LDL
and
triglycerides,
get
ignored
to
the
point
that
there
is
a
major
I'm,
not
gonna
mention
any
names,
but
there's
a
major
healthcare
system
here
in
California,
and
they
use
a
triglyceride
cutoff
of
500.
So
literally,
if
you
have
400
or
350
you're
going
to
be
told,
you're
fine,
when
in
fact
you
have
significant
insulin
resistance.
The
second
thing
is
the
HDL
cholesterol,
think
of
H
as
being
healthier,
the
good
cholesterol.
C
So
a
clue
that
you
might
have
insulin
resistance
is
for
males
if
that
number
is
less
than
40.
This
number,
the
higher
the
better
and
for
females.
If
it's
less
than
50
now
triglycerides
high
triglycerides
and
low
HDL
tend
to
go
together
like
peanut
butter
and
jelly
typically
you'll
see
both
of
them
together,
and
that
is
definitely
a
sign
that
your
body's
having
issues
with
insulin
the
carbohydrates,
are
moving
in
the
wrong
direction.
C
C
There
are
certain
ethnic
groups
that
are
very
high
risk
of
insulin,
resistance,
Asian
Indians,
like
myself,
and
many
of
you
sitting
out
there
we're
seeing
major
epidemic
insulin,
resistance
in
East
Asians
in
East,
Asians
I
want
to
mention
so
Asian
Indians
used
to
be
the
diabetes
capital
of
the
world,
but
now
China
is
about
to
pass
us
up.
So,
for
those
of
you
that
are
competitive,
Indians
can
no
longer
take
pride
in
being
number
one
in
diabetes,
China's
about
to
pass
us
up
and
they
have
the
largest.
C
You
know
escalation
over
the
last
decade:
Hispanics
Pacific
Islanders,
Native
Americans
within
Pacific
Islanders
Filipinos,
in
particular,
very
parallel
to
Asian
Indians
in
terms
of
their
risks
also.
So
these
are
high
risk
ethnic
groups.
Other
clues
are
based
on
what
I
call
nonspecific
overlapping
symptoms
difficulty
losing
weight
despite
you
exercising
and
doing
relatively
healthy
diet
having
chronic
or
excessive
fatigue
sugar
cravings
that
are
just
not
going
away.
These
can
be
some
clues
that
you
have
an
insulin,
type,
phenotype
conditions.
These
are
conditions,
diabetes
and
I'm.
C
Sorry
I
should
have
mentioned
before
when
I'm
talking
about
diabetes,
I
am
actually
referring
to
type
2,
diabetes
and
type
1
diabetes.
Your
body
is
not
able
to
make
the
parking
pass
right,
but
in
type
2
diabetes,
your
body's
over
producing
the
insulin
parking
pass
and
that
excess
insulin
can
cause
more
trouble.
It
causes
you
to
store
more
body
fat.
It
causes
inflammation
at
the
blood
vessel
level,
so
conditions
that
are
also
clues
to
insulin,
resistance,
type,
2,
diabetes
or
prediabetes
polycystic
ovarian
syndrome.
C
This
is
becoming
a
very
common
syndrome
worldwide,
but
especially,
we
see
a
lot
of
this
in
Asian,
Indian,
females
and
teenagers,
starting
to
see
it
in
East
Asians
as
well
too.
If
you
want
to
learn
more
about
PCOS,
please
look
up
my
blog
post
on
polycystic
ovarian
syndrome.
This
is
very
important.
Any
of
you
out
there
that
have
young
daughters.
This
is
becoming
an
epidemic.
Your
diet
itself
can
put
you
at
risk
for
PCOS
and
that
can
lead
to
infertility,
higher
heart
disease
risk
and
things
later
on.
C
I
grew
up
with
a
lot
of
friends
and
family
community
members
and
I
didn't
know
at
that
time
that
many
of
these
girls
had
PCOS
growing
up.
They
had
acne,
they
had
facial
hair,
they
had
excess
obesity,
they
were
teased
and
it
was
a
very
difficult
childhood
they
went
through
and
they
never
knew
that
they
had
PCOS
and
that's
manifested
later
in
life
into
infertility
and
other
issues.
So
be
aware
of
that,
if
you
had
diabetes
during
pregnancy,
that's
a
sign
that
you
have
insulin.
C
Resistance
in
your
future
offspring
also
have
high
risk
of
insulin,
resistance,
fatty,
liver,
gout,
a
skin
condition
called
acanthosis
and
I
put
Alzheimer's
disease.
Alzheimer's
disease
is
intimately
linked
in
some
resistance
right
now,
so
people
that
have
type
2
diabetes,
their
risk
of
developing
Alzheimer's
disease
is
significantly
higher.
So
if
you're
not
afraid
of
heart
disease,
hopefully
alzheimers
disease
is
something
we
take
seriously
because
we're
seeing
rapid
escalations
and
type
2
diabetics
and
those
have
that
have
insulin
resistance.
So
that's
one
type,
okay,
so
that's
the
insulin,
resistant
type
that
we
talked
about.
C
The
next
type
is
what
I
sort
of
call
gut
or
autoimmunity
and
inflammation,
and
so
what
I
mean
by
this
basically
is.
If
we
look
at
the
things
that
are
introduced
into
our
body
from
the
environment,
so
this
could
be
the
foods
that
we
eat
the
emotions
that
we
experience,
drugs,
pesticides,
etc
from
maybe
produce
that
we're
eating.
That
is
the
outer
environment.
C
That's
coming
into
our
body,
and
when
that
goes
inside
our
body,
it
reaches
our
digestive
tract,
and
what
you
need
to
understand
is
the
majority
of
our
immune
system
is
actually
centered
and
headquartered
in
our
digestive
tract.
So
when
we're
eating
the
types
of
foods
are
exposed
to
chronic
stress
or
toxins,
it
literally
causes
our
immune
system
alarm
to
go
on
chronically
at
a
low
level,
and
we
call
that
inflammation.
Now.
Everybody
thinks
that
inflammation
is
a
bad
thing.
You
know
avoid
inflammation
inflammation,
helps
us
survive.
C
It's
an
alarm
system,
that's
supposed
to
work
intermittently,
episodically
to
protect
us
against
infection
or
immune
system,
or
help
us
heal
injury.
But
when
you're
on
a
daily
basis,
exposed
to
chronic
stress
eating
the
same
foods,
you
or
your
kids
that
are
triggering
inflammation,
that's
what
can
be
linked
to
all
types
of
health
maladies
and
what
it
literally
can
do.
Is
those
external
factors
can
actually
cause
your
intestinal
lining
to
become
leaky
or
actually
compromised?
C
So
what
all
of
a
sudden
these
cells
that
should
be
tightly
together,
they
start
to
separate
and
all
of
those
toxins
can
actually
leak
into
the
bloodstream
and
cause
more
inflammation.
So
a
lot
of
individuals
that
have
a
lot
of
digestive
discomfort,
chronic
digestive
issues,
even
though
they
may
not
think
they
have
inflammation.
That's
an
early
warning
sign
that
their
body
type
does
have
inflammation.
C
When
a
woman's
body
is
under
threat,
you
know
what
it
does.
It
puts
lock
and
key
on
its
fat
cells.
It
does
not
allow
you
to
release
fat
cells.
Despite
you
going
to
boot
camps
five
days
a
week
and
doing
the
ketogenic
diet
and
fasting,
you
will
not
lose
an
ounce,
you'll,
probably
gain
weight
over
time
and
for
many
women
that
might
be
familiar
and
that's
because
your
body
is
chronically
inflamed.
C
It's
using
that
fat
as
a
protective
mechanism,
autoimmune
conditions,
I'm,
seeing
so
much
of
this
in
my
clinic
I'm,
not
an
autoimmune
expert,
again,
I'm
really
focused
on
diabetes
and
heart
disease,
but
we're
seeing
a
lot
of
women,
especially
in
men,
also
developing
things
like
Hashimoto's
thyroiditis,
rheumatoid
arthritis,
neurological
conditions
that
never
existed
in
the
family.
They
come
to
the
u.s.
and
all
of
a
sudden,
multiple
sclerosis
and
other
autoimmune
type
issues,
inflammatory
bowel
disease
like
ulcerative,
colitis
or
Crohn's.
All
these
conditions
they
look
back
at
their
family
thinking,
my
aunt's,
my
mom,
my
grandmother.
C
They
never
had
it.
What
the
heck
is
going
on
to
me
here
in
the
US
has
caused
me
to
develop
these
conditions,
and
it's
really
those
lifestyle
factors
that
we
just
talked
about
in
the
prior
slide.
Those
environmental
factors
are
having
a
major
impact
on
the
immune
system,
so
these
are
some
clues
to
inflammation.
That's
a
second
category.
The
third
category
is
individuals
that
have
persistently
elevated,
LDL
cholesterol
levels,
so
you
check
their
cholesterol
panel
and
the
LDL
is
a
type
of
cholesterol
there,
and
this
number
is
arbitrary.
C
It
varies
for
some
people
in
LDL
cholesterol
of
above
130
might
be
dangerous
for
others,
it
might
be
above
160
190,
but
I
put
as
an
average
if
that
number
is
above
160,
despite
following
the
insulin,
resistant
and
anti-inflammatory
approaches
that
might
be
something
of
risk
and
then
I
tell
people
that,
although
some
of
this
can
be
genetic,
we've
got
to
evaluate
your
gut
health.
Well
talk
about
this
in
a
second,
but
if
your
gut
health
is
compromised,
your
LDL
levels
can
stay
elevated.
C
Despite
all
the
interventions
that
you're
trying,
you
might
have
to
consider
a
significant
reduction
in
animal
meat
and
dairy
and
shifting
to
more
of
a
plant-based
diet.
If
that
LDL
is
not
coming
down,
I
know
a
lot
of
you
might
have
tried
the
ketogenic
diet
and
you
read
the
headlines
saying:
hey
meat
and
butter
is
great,
but
if
you're
a
high
LDL
type
and
meat
and
butter
may
not
be
very
good
for
you,
there's
genetic
variation
in
how
we
process
saturated
fat,
so
genes
can
play
a
major
role,
and
there
are
conditions
like
familial.
C
Hypercholesterolemia
are
what
we
call
FH,
where
LDL
levels
are
significantly
high.
Above
two
to
thirty
or
higher,
and
that's
really
a
genetic
factor,
and
then
we
have
to
address
that
in
a
different
way
and
then
mix
type.
Unfortunately,
I
see
a
lot
of
this.
These
are
individuals
that
might
have
some
combination
of
being
insulin
resistant,
maybe
some
oughta
me
and
inflammation
and
or
LDL
type,
and
obviously
you
have
more
cumulative
risk.
C
I
see
a
lot
of
overlapping
individuals
that
come
with
insulin,
resistance
and
inflammation,
and
what
I
want
to
tell
you
is
as
much
as
I'm
trying
to
simplify
things
by
creating
these
categories.
For
you,
they
do
intermix
insulin.
Resistance
itself
is
actually
an
inflammatory
condition
if
you've
got
high
levels
of
insulin,
resistance
or
type
2
diabetes.
Your
blood
vessels
are
inflamed
in
your
brain
in
your
heart,
so
they
do
feed
off
one
another.
C
So
just
keep
that
in
mind,
and
then
we
might,
in
a
mixed
type,
have
to
use
a
combination
of
dietary
strategies
to
address
whatever
your
underlying
risk
type
is
now
additional
personalization.
In
some
cases,
most
of
my
patients
that
I
see
in
my
clinic
I
don't
need
to
order
a
bunch
of
expensive
tests.
Usually
I
can
look
at
their
waistline.
I
can
look
at
a
few
basic
factors,
some
standard
labs
and
come
to
my
determinations,
but
in
some
individuals
there
are
advanced
high
fidelity
testing
that
we
can
do.
We
can
look
at
genetic
markers.
C
We
can
evaluate
your
gut
microbiome.
We
could
do
micronutrient
and
metabolites
type
testing,
hormonal
evaluation
and
toxin
exposures.
These
can
all
help
us
come
to
more
specific
recommendations
regarding
your
diet.
Okay,
so
now,
let's
talk
about
what
we
do
so
again,
you
may
not
know
what
type
you
fall
into,
but
I
want
to
give
you
some
general
categories
which
will
hit
two
birds
with
one
stone.
What
are
the
foods
that
we
can
remove?
That
can
help
improve
our
excellent
status
and
lower
inflammation.
We
want
to
remove
sugar
and
fructose
as
much
as
we
possibly
can.
C
Sugar
and
fructose
will
elevate
insulin,
resistance
and
caused
inflammation
as
well.
The
dangerous
fats
like
trans
fats
and
mostly
vegetable
oils.
Those
are
key
factors
we
need
to
limit
in
our
diet.
Artificial
sweeteners
are
something
we
have
to
be
aware
of
I'm
going
to
talk
about
this
in
a
slide
coming
up,
but
now
the
new
generation
of
diet
foods
the
food
companies
have
figured
out.
It's
no
longer
remember
back
in
the
low-fat
days,
Wow
Entenmann's
low-fat
pastries
ice
to
eat
those
things
thinking.
I
was
doing
good
for
my
body.
C
The
food
industry
is
figured
out
that
ok,
low
fats
no
longer
fashionable
it's
all
about
sugar,
free
right,
sugar,
free
bars
and
things
like
that.
Well,
they
put
artificial
sweeteners
in
them,
and
those
artificial
sweeteners
feed
the
unhealthy
bacteria
in
your
gut
and
cause
even
more
inflammation
I'm,
not
saying
they're
worse
than
sugar,
but
they
do
different
adverse
things
to
your
body
that
regular
sugar
doesn't
actually
do
so,
be
very
careful
about
artificial
sweeteners,
excess
carbohydrates,
even
good
ones.
C
My
patients
and
entrepreneurs
that
come
to
see
me
they're,
not
getting
fat
they're,
not
getting
diabetic
and
heart
diseases
of
eating
pizza
and
coke
they're.
Getting
diabetic
off
eating
too
much
quinoa
too
much
whole
wheat
flat,
breads
too
much
multigrain,
toast
too
much
oatmeal
and
in
the
context
of
the
fact
that
their
muscles
are
not
active
and
it's
not
clearing
parking
space
on
a
regular
basis,
so
be
very
careful
even
about
the
healthy
carbohydrates
in
your
diet,
because
in
excess
amounts
it
can
cause
trouble.
C
Other
potential
culprits
might
be
things
like
gluten
and
dairy,
which
can
elevate
inflammation
in
the
body.
You
know
I
never
really
was
on
the
gluten
bandwagon
many
years
ago,
but
I
am
starting
to
see
a
lot
of
individuals
that
have
significant
glucan
gluten
sensitivity
and
when
we
remove
gluten
from
the
diet,
which
is
a
protein
in
wheat,
we
often
see
that
they
will
lose
weight.
Their
thyroid
will
recover.
Other
things
can
happen,
brain
fog
might
clear
up.
C
So
it
is
something
to
think
about
and
again,
package
processed
in
most
restaurant
foods
have
some
combination
of
these
ingredients.
You
might
go
to
an
Asian
restaurant
or
an
Indian
restaurant.
You
might
go
to
an
ethnic
restaurant
and
order
low,
carb
foods
that
are
high
protein
and
think
you're.
Doing
great
and
I
love
eating
out
so
I'm,
not
discouraging
people
from
eating
out.
C
Every
time
they
make
this
certain
curry
they're,
using
the
same
oil
over
and
over
and
over
and
recycling
and
heating,
that
oil
is
going
to
raise
inflammation
levels
in
the
body
despite
you
being
low,
carb,
okay.
So
so
that's
one
thing:
you're
really
keep
in
mind
now,
while
I
focus
on
vegetable
oils,
oil,
so
much
because
they're
ubiquitous.
If
you
go
to
a
Trader
Joe's
or
any
food
and
you're
picking
up
foods
and
just
looking
at
the
headline
label,
you
got
to
turn
it
over
and
see.
Does
it
say
soybean
oil?
C
Does
it
say
canola
oil?
Those
are
a
type
of
oil
called
omega
sixes,
specifically
linoleic
acid,
which
I'm
going
to
abbreviate
la
ok
la
what
that
type
of
oil
does.
Is
it
builds
up
inside
our
cells?
Our
cell
membranes
are
made
up
of
oil
of
fat
and
oh
six.
This
la
goes
inside
that
cell
membrane
and
it
damages
the
cell
membranes.
It
becomes
very
susceptible
to
oxidation
and
inflammation.
This
next
slide.
I
want
to
show.
You
is
actually
very
compelling
to
me.
So
this
is
a
very
well-known
diet.
Researcher
named
dr.
C
Steven
Guillen
a
and
he's
basically
showing
that
from
1960
till
now.
He
basically
what
they
did
is
they're
evaluating
how
much
linoleic
acid
is
found
in
our
cell
membranes
in
our
body
fat,
and
you
can
see
for
the
chimpanzee
it's
flat.
You
know
from
back
in
the
1960s
to
current.
If
you
look
back
to
1960,
we
had
less
than
nine
10%
linoleic
acid
in
our
body
fat,
but
as
we
go
to
modern
times
now,
it's
gone
up
to
almost
25%
because
we're
eating
so
much
processed
food.
C
So
our
cell
membranes
are
loaded
with
this
highly
inflammatory,
linoleic
acid.
So
when
you're
eating
these
packaged
products,
you're
going
to
restaurants,
constantly
you're
loading,
your
cells
with
little
a
acid
and
that
inflammation
can
lead
to
arthritis
to
brain
fog.
To
autoimmune
conditions-
and
the
thing
is,
if
you
decided
today,
I'm
going
to
stop
introducing
Linnet
linoleic
acid
into
my
body,
it's
gonna
take
your
body
about
nine
to
twelve
months,
minimum
to
start
to
rebuild
its
cell
membrane.
It's
not
going
to
happen
overnight.
So
for
many,
my
individuals
that
make
the
right
dietary
changes.
C
Some
will
start
feeling
benefits
right
away,
but
if
their
cell
membranes
are
loaded
with
linoleic
acid,
it's
going
to
take
several
months
for
them
to
remodel
those
cell
membranes,
and
then
they
feel
like
a
new
person,
maybe
six
nine
twelve
months
down
the
road.
So
the
way
to
really
remodel
our
cell
membranes
is
we
need
to
optimize
the
types
of
fats
we're
taking
in
through
the
diet.
C
You
want
to
improve
your
omega-3
to
omega-6
ratio
omega-3,
unlike
the
linoleic
acid
omega-6
is
those
are
your
anti-inflammatory
fats,
so,
basically,
in
our
diet,
we
want
to
get
more
of
the
o3s
and
less
of
the
O
sixes.
So
this
diagram
and
image
shows
it.
We
want
to
cut
down.
The
omega-6
is
from
those
vegetable
oils
from
mayonnaise
from
processed
foods
that
have
those
o
sixes.
We
want
to
boost
up
our
omega-3s
on
the
bottom.
C
There
sardines,
you
know
Coldwater
fish,
if
your
diet
allows
it
omega-3,
fortified
eggs,
maybe
flaxseed
or
green
leafy
vegetables,
if
you
can't
take
in
marine
sources
because
of
dietary
restrictions.
These
are
the
ways
to
really
optimize
that
ratio.
Over
time
now
to
highlight
again,
we
now
have
a
new
generation
of
diet,
foods
right.
It's
no
longer
low-fat
Entenmann's
pastries.
C
Now
we've
got
low-carb,
we've
got
gluten-free
foods,
we've
got
packaged
foods
that
are
labeled
this
way,
but
if
we
don't
read
the
fine
print
guess
what
these
foods
have
tons
of,
omega
sixes
and
artificial
sweeteners,
so
they're
doing
a
different
type
of
damage
to
our
body.
So
keep
that
in
mind.
So
many
of
these
low-carb
gluten-free
packaged
foods
will
have
these
types
of
things.
I've
found
that
some
of
these
artificial
sweeteners,
just
by
in
addition
to
causing
damage
to
the
gut
they
still
taste
very
sweet.
C
If
you
get
that
Costco
sort
of
low-carb
sugar-free
high
protein
bar,
they
taste
very
sweet
so
to
me,
they're,
not
very
satiating
an
hour
or
two
later
I
feel
like
eating
something
sweet
again,
so
they
still
alter
our
taste
bud
profile
and
make
us
crave
more
sweet
foods,
so
be
very
aware
of
those
okay
and
then
you
know,
I
put
an
image
there.
I
didn't
put
the
brand
name,
but
have
you
guys
seen
these
things
popping
up
at
the
registry
lines
like
these
high
protein
cookies
and
brownies
that
are
coming
up?
C
They
put
whey
protein
powder
in
them,
but
they
also
put
all
you
know
all
types
of
other
elements
and
bad
types
of
oils,
but
they
know
that
everybody's
after
a
low
carb
high
protein,
so
literally
they'll
put
like
less
than
2
grams
of
carb
15
grams
of
protein.
You
can
find
them
at
GNC
in
Fitness
stores,
and
people
are
literally
eating.
These
cookies
thinking,
they're,
like
on
low-carb,
now
they're
doing
great,
and
maybe
initially
your
blood
sugar
may
not
look
fine,
but
you're.
C
Transforming
your
gut
bacteria
you're,
transforming
those
cell
membranes
and
I'm
not
banning
these.
Once
in
a
while
having
this
is
fine,
I've
done
this
before
you're
an
airport
you're
stuck
I'm
like
ok,
this
is
the
best
of
the
worst
I'll
eat
it,
but
if,
on
a
regular
basis,
this
is
what
you
stock
in
your
work
office
cabinet
in
the
glove
compartment
of
your
car.
When
you
commute
to
work
you're
having
this
every
day,
you're
packing
it
in
your
kids
lunch
it's
going
to
change
their
cell
membranes,
so
really
be
aware
of
that.
C
So
how
do
we
pick
the
right
foods?
We
want
to
focus
again
on
foods
at
lower
inflammation,
that
prevent
insulin,
resistance
foods
that
maximize
nutrient
density.
I'll,
give
you
some
very
specific
examples,
and
then
you
want
to
think
about
combinations
of
food.
This
is
something
people
don't
realize
when
you
mix
together
the
right
types
of
foods,
it
has
an
incredible
synergistic
effect
that
can
elevate
the
amounts
of
nutrients
to
your
body's.
C
Getting
so
we'll
go
over
some
of
those
principles
so
to
jump
right
in
seasonal
cruciferous,
vegetables-
oh,
my
god,
cruciferous
vegetables
are
one
of
the
best
plants
you
can
put
in
your
body.
These
cruciferous
vegetables
have
chemicals
which
I'll
talk
about
in
a
moment
and
they
are
anti-cancer
fighting
their
anti-inflammatory
I
always
get
a
question
for
people
that
don't
Google
research,
a
research
and
nutritional
lot,
they're
like
what
about
my
thyroid?
No
cruciferous
vegetables.
C
Unless
you
are
making
tons
of
broccoli,
kale,
smoothies
and
eating
loads
and
pounds
and
pounds
of
cruciferous
vegetables,
it
will
not
have
an
adverse
effect
on
thyroid
function.
If
anything,
if
you
did
in
moderate
amounts,
it
will
lower
inflammation
and
have
a
beneficial
effect
on
thyroid
function.
So
you
know
fall/winter
coming
up,
there's
a
whole
variety.
C
Some
of
us
get
stuck
on
the
same
two
or
three
cruciferous
vegetables,
but
there's
a
beautiful
array
of
cruciferous
vegetables
that
we
can
take
advantage
of
seasonally
when
I'm
really
lazy
and
overwhelmed
again
thank
God
for
Trader
Joe's,
sorry
for
those
of
you
listening
from
other
parts
of
the
world,
but
have
you
guys
seen
this
one,
the
min
at
cruciferous
crunch?
This
is
when
I'm
really
feeling
lazy,
because
literally
they
have
a
Papaji
at
Trader,
Joe's
called
cruciferous
crunch.
C
It's
got
four
or
five
different
types
of
cruciferous
vegetables
and
when
I'm
feeling
really
lazy,
I
tear
this
baby
open
I,
throw
it
into
a
wok
or
pan
I
put
some
avocado
oil.
Maybe
olive
oil
with
that
I'll
add
some
black
pepper
and
turmeric.
It
takes
me
less
than
two
to
three
minutes
to
make
this
and
you
were
introducing
unbelievable
amounts
of
anti-inflammatory
anti-cancer
nutrients
in
your
body.
You
know
when
I
have
more
time.
I'm,
not
you
know,
I'm,
not
as
lazy
I'll
shred
and
cut
these
vegetables
up
myself.
C
My
wife
will
do
this
and
will
basically
stir-fry
this,
but
it's
nice
to
know
that
we
have
some
of
these
convenient
options
available
now
with
leafy
vegetables.
Do
not
forget
spinach
spinach
is
such
a
wonderful
source
of
plant-based
iron.
For
those
of
you,
they
can't
consume
iron
from
animal-based
sources.
It's
a
great
source
of
magnesium
magnesium,
wise
magnesium,
important
you
guys
might
have
heard
the
biological
compound
called
ATP.
You
know,
which
is
our
energy
currency.
Well,
guess
what
that
ATP
chemical
molecule
on
the
bottom
left
there.
C
It
cannot
work,
it
will
not
become
active
unless
it
is
bonded
to
magnesium.
So,
if
we're
not
getting
enough
magnesium
in
our
diet,
we're
not
activating
ATP
appropriately,
so
so
that's
why
spinach
is
beautiful,
because
it's
a
good
source
of
plant
based
magnesium
I
put
ad
vitamin
C
because
with
plant
based
iron
sources,
vitamin
C
increases
the
bioavailability
of
iron.
Your
body
will
be
able
to
absorb
more
iron
other
sources
of
dietary
magnesium
seeds,
nuts
fish,
you
know,
dairy,
like
yogurt
or
kefir,
and
good
old,
avocados
and
I
know
everything.
C
I
put
dark
chocolate
last
because
people
tend
to
single
that
one
out
and
they
kind
of
forget
the
other
ones,
but
dark
chocolate,
70%
plus
or
sometimes
I'll
make
smoothies
and
I'll
put
dark
chocolate
powder
in
there.
It
can
be
a
very
potent
great
source
of
magnesium.
So
speaking
of
that,
here's
a
smoothie
recipe
that
I
do
at
least
three
to
four
times
a
week.
I
did
print
proportions
because
I'm
not
that
specific
I
never
did
well
in
chemistry
lab
so
I'll
get
my
Vitamix
I'll,
throw
in
some
spinach
or
leafy
greens.
C
I'll
put
some
nuts
and
seeds
in
there.
I'll
put
some
avocados
I'll,
put
some
good
quality
dark
cacao
powder
in
there
and
yogurt
or
almond
milk
base
too
I
said
good
quality
dark
cacao
powder
because
there
are
some
bad
quality
ones
out
there
and
the
bad
forms
of
chocolate
and
cacao
powder
are
loaded
with
the
heavy
metal
called
cadmium.
C
Be
aware
of
that,
because,
if
you're
having
smoothies
every
day
with
dark
cacao
powder
or
eating
bad
quality,
dark
chocolate,
although
you're
getting
some
anti-inflammatory
effect,
you're
accumulating
heavy
metals
in
your
body,
so
look
up
high
quality
products.
Lo
cadmium,
you
can
use
a
website
like
ConsumerLab
you'd
have
to
pay
a
small
subscription
for
that,
but
they
vet
these
products.
So
third-party
vendors
can
look
at
good
cacao
products
to
see
which
ones
are
the
best
ones
to
use.
But
this
is
a
way
to
really
boost
your
magnesium
levels.
C
Now,
fats,
monounsaturated
fats
are
a
type
of
fat
specifically
that
is
so
wonderful
at
lowering
inflammation.
So
when
you
hear
about
the
health
benefits
of
the
Mediterranean
diet,
a
lot
of
the
fats
you're
getting
through
the
Mediterranean
diet
or
coming
through
monounsaturated
fats,
so
these
lower
inflammation
and
they
can
have
a
beneficial
impact
on
insulin
resistance,
so
olives
and
olive
oil
avocados
and
avocado
oil
nuts,
particularly
almonds
cashews
seeds.
All
these
things
have
good
healthy
amounts
of
monounsaturated
fats,
so
try
to
introduce
that
more
with
cooking
with
dressings
with
sauces
now
Omega
threes.
C
C
So
there
are
a
growing
number
of
studies
that
show
that
when
people
improve
their
omega-3
omega-6
ratio,
it
can
lower
depression
and
anxiety,
because
when
we
think
of
our
brain
and
our
brain
cells,
when
you
optimize
that
balance
of
that
membrane
that
omega-3
to
omega-6
your
neurons
fire
much
more
efficiently,
it
can
have
mood
enhancing
impacts.
So
definitely
optimizing
that
ratio
by
boosting
omega-3s
and
omega-6s
I've
seen
in
many
patients
after
six
nine
months,
they
just
feel
better
and
some
just
for
making
these
changes
they're
off
their
antidepressants.
C
They
didn't
realize
that
it
was
a
membrane
composition
that
needed
to
be
changed
over
time
now.
I
get
a
lot
of
questions
about
omega-3s,
because
the
news
research
keeps
going
back
and
forth
on
this
I
get
questions
about
supplements
and
capsules.
I
can
go
into
depth
on
this,
but
I
did
a
very
detailed
blog
post
on
that.
C
So,
if
you
go
to
my
blog
and
just
type
omega-3
into
the
window
within
the
past
year,
I
did
a
very
detailed
guide
on
omega-3,
so
be
sure
to
check
that
as
a
reference
now
I
get
questions
about
what
cooking
fat
should
we
use.
This
is
really
important,
so
I
still
am
a
big
fan
of
using
monounsaturated
fats
like
good,
old-fashioned,
extra-virgin
olive
oil.
C
If
you
want
something,
that's
a
little
bit
more
flavor
neutral,
you
don't
want
the
olive
oil
flavor
in
some
of
your
cooking
dishes,
then
I'm
a
fan
of
avocado
oil,
a
wonderful
monounsaturated
fat,
that's
very
heat,
stable
I,
do
want
to
tell
you
that
extra
virgin
olive
oil
gets
a
bit
of
a
bad
rap
because
of
its
heat
instability,
but
you
can
cook
most
foods
with
extra
virgin
olive
oil
as
long
as
it's
not
above
400
to
500.
So
I
tell
people
if
your
pan
is
really
smoking
and
sizzling.
C
If
you're
really
doing
high
temperature
cooking
olive
oil
is
probably
not
the
best
thing,
but
most
of
the
vegetable
dishes
that
I
make
are
low
to
medium
temperature
stir-fries,
because
once
you
get
to
really
high
temperatures,
you're
searing
those
vegetables,
you
might
be
losing
out
on
a
lot
of
the
beneficial
products
of
that
of
that
particular
vegetable.
So
keep
in
mind
that
I
do
use
extra
virgin
olive
oil
for
a
lot
of
my
vegetable
stir.
Fries
in
cooking
I
put
some
other
sources
too
coconut
oil,
maybe
organic
butter
and
key,
which
is
clarified,
clarified
butter.
C
Now
keep
in
mind
again.
We
talked
about
the
LDL
type.
If
you
have
very
high
levels
of
LDL
cholesterol,
we
might
have
to
cut
back
on
the
saturated
fats
like
coconut
oil
or
organic
butter
icky,
and
focus
more
on
avocado
oil,
omega-3s
and
healthier
anti
inflammatory
fats
avoid
most
seed
based
oils,
sunflower,
safflower
canola.
These
are
still
very
staple
oils
that
are
used
in
many
of
my
patients.
C
Now
red
meat
is
a
very
polarizing
topic,
I
blog
on
red
meat
quite
a
bit,
but
some
similar
issues
with
red
meat
is
number
one.
You
want
to
make
sure
you're
getting
very
good
quality
red
meat.
If
you
are
consuming
to
write
me
grass-fed
organic,
whenever
possible.
Again,
if
your
saturated
fat
sensitive
limit
the
red
meat
intake
as
much
as
you
can,
but
regardless
of
what
sort
of
dot
you
follow,
I
tell
people
with
meat,
including
red
meat.
That
should
be
your
side
dish.
C
The
first
generation
of
Atkins
that
came
out
right
I
remember
what
people
are
eating:
huge
slabs
of
red
meat.
There
were
no
vegetables
on
the
side.
I,
remember
people
eating
the
red
meat
with
a
side
of
bacon
for
God's
sake.
It
was
so
ridiculous
and
some
people
as
part
of
some
popular
diet
trends,
are
still
doing
that
because
they
see
that
because
of
their
carbs
being
low,
they
feel
better
they're
losing
body
fats.
They
feel
so
much
energy,
but
I
want
to
tell
you
that
is
not
a
marker
that
your
diet
is
optimal
for
longevity.
C
I
can
easily
go
on
a
red
meat
dot
for
the
next
two
weeks.
I
can
shed
more
body
fat
and
feel
great,
but
what
am
I
doing
over
decades?
What
am
I
doing
to
my
gut
button
microbial
profile?
What
am
I
doing
for
longevity?
You
have
to
be
aware
of
that.
So,
for
me,
meat
is
really
more
of
a
side
dish
to
the
vegetables
on
my
plate
and
yeah.
There
sometimes
I
like
having
a
large
steak,
maybe
after
a
big
workout
where
I
want
to
amp
my
protein
up.
C
I
might
do
that,
but
don't
use
just
your
glucose
levels
and
your
waistline
in
your
energy
is
an
excuse
for
the
mountains
and
mountains
of
meat.
I,
see
that
a
lot
in
my
clinic
and
have
to
kind
of
teach
people
to
reintroduce
plant-based
foods
alongside
those
meats
in
moderation.
Now
what
about
dairy
so
dairy
same
thing?
It's
all
about
sourcing
organic,
grass-fed
when
possible.
Whole
milk
is
fine.
There's
numbers
of
studies
in
pediatric
childhood
obesity
that
show
that
skim,
milk
or
a
fat-free
milk
causes
more
obesity
in
kids
and
home.
C
Note,
believe
it
or
not,
because
whole
milk
is
more
a
micro
nutrient
rich,
it's
got
healthier,
anti-inflammatory
fats
and
it's
more
satiating
right
I
mean
skim.
Milk
is
very
diluted,
it
basically
tastes
like
water.
It
doesn't
keep
keep
kids
associated
throughout
the
day,
but
for
most
individuals
doing
good
source,
good
quality,
grass-fed
whole
milk
and
organic
is
perfectly
fine
hard
cheeses,
especially
grass-fed,
is
ok,
grass-fed
butters,
and
then
you
know
yogurts
are
obvious
a
great
probiotic
source
as
well
too
so
I
love
doing
full
fat,
Greek,
yogurts
or
yogurt
kefir
that
are
not
sweetened.
C
These
can
be
good
ways
of
optimizing,
your
gut
bacteria
and
lowering
inflammation.
Now,
with
gut
health.
You
probably
read
a
lot
about
gut
health.
I
want
to
make
a
few
points
about
this,
so
one
critical
thing
about
gut
health.
So
let
me
just
explain
to
you
because
this
can
get
a
little
complicated,
but
the
reason
there
is
such
a
huge
focus
now
on
gut
friendly
foods
is
when
you
eat
gut
friendly
foods,
which
we'll
talk
about
in
a
second.
What
happens?
Literal
in
your
body
is
when
that
food
reaches
your
digestive
tract.
C
The
healthy
bacteria
in
your
gut
will
convert
those
foods
into
a
type
of
fatty,
acid,
called
short
chain
fatty
acids.
So
I
breathe
you
to
this,
and
we
sometimes
called
these
scoffers
SC
FAS
and
those
short
chain
fatty
acids,
they're
anti-inflammatory
they
lower
inflammation.
They
help
your
body
burn
fat,
their
optimal
free
immune
system.
They
do
multiple
positive
things
in
your
body.
So
when
we
say
that
you
want
to
be
on
a
gut
friendly
diet,
we
want
your
gut
health
to
be
optimized.
C
We
want
your
gut
to
be
full
of
the
right
types
of
bacteria
that
can
convert
the
food
that
you
eat
into
these
short
chain
fatty
acids.
Now,
how
do
we
do
that?
How
do
we
get
that
friendly
bacteria
in
our
gut?
Well,
you
think
of
two
different
types
of
food.
The
first
is
prebiotics.
This
is
not
probiotics.
Prebiotics
are
the
foods
that
will
feed
the
healthy
bacteria
in
your
gut
okay.
So
this
is
sorry
about
that.
C
Let
me
just
get
rid
of
this
okay,
so
these,
basically
are
the
foods
technical
difficulties,
one
second,
there
we
go.
Let's
try
it
one
more
time,
okay,
so
these
are
the
foods.
Basically,
that
will
feed
that
healthy
bacteria
and
I
put
a
whole
list
of
this.
You
can
look
up
prebiotic
foods,
but
when
you
introduce
more
of
these
foods
into
your
body,
now
you're
making
the
healthy
bacteria
much
happier
okay,
so
this
is
kind
of
like
the
fertilizer
that
helps
the
good
bacteria
grow.
Now
that's
prebiotics
eat
a
variety
of
these
types
of
foods.
C
Now
probiotics
won't
put
this
in
here.
Probiotics
are
the
actual
bacteria
you're
actually
introducing
the
bacteria
into
your
body
that
will
be
feeding
off
those
prebiotic
fertilizer
foods.
So
I
actually
put
this
into
different
categories,
because
just
looking
at
our
audience
we're
very
ethnically
diverse
and
in
most
ethnic
groups
we
have
some
natural
probiotic
foods
that
can
really
optimize
where
gut
health
so
dairy.
You
know
yogurt
kefir
Lessie,
not
the
mango
lassi,
guys
from
the
restaurant,
but
homemade
unsweetened,
let's
see
if
we
can
or
minimally
sweet
and
less
see
or
assaulted,
less
see.
C
You
know
for
East
Asian
foods.
You
know
specially
Korean
food,
kimchi,
natto,
miso,
kombucha,
Indian
foods,
pickle,
chutneys,
idli
dosa,
with
DePalma
all
these,
especially
if
they're
homemade,
with
really
fresh
ingredients
they're
in
the
right
context.
These
can
be
great
foods
to
accompany
your
diet
and
then
other
foods
like
pickles,
sauerkraut,
etc.
So
I
try
a
combination
of
these
foods
and
I'd
like
to
put
aside
of
this
with
a
lot
of
my
meals.
Now
I
did
put
a
disclaimer
again
coming
back
to
food
companies.
C
They've
realized
that
probiotics
are
a
big
catch
word
right,
so
they're
putting
probiotics
in
Froot
Loops
they're,
putting
it
everywhere
right
now,
so
be
aware
of
the
fact
that
many
probiotic
foods
like
that
come
in
a
tiny
bottle,
they've
got
tons
of
sugar
in
them.
Okay,
they
make
them
taste
a
lot
of
the
yogurt.
Probiotic
drinks
have
all
types
of
other
artificial
ingredients,
sugar
and
fructose
in
them,
so
that
just
doesn't
make
sense,
you're
putting
bacteria
healthy
bacteria
in
your
body,
but
then
you're
feeding
it
with
sugar
and
other
ingredients
that
are
gonna
actually
feed.
C
Now
the
other
thing
that
we
see
is
you
know
people
often
ask
me
about
what
is
the
ideal
composition
of
the
different
foods
that
we
should
put
on
our
plate,
and
this
varies
in
those
people,
but
I
tell
them
no
matter
what
diet
you're
on
plant-based
and
meat
based
or
whatever.
We
really
want
to
fill
up
that
plate
with
at
least
half
vegetables
in
a
variety
of
different
vegetables.
Like
we
talked
about,
another
corner
of
this
plate
is
going
to
be
protein.
High
quality
diverse
protein.
C
Another
corner
is
going
to
be
the
orange
the
carbohydrates
and
the
starches
and
pick
starchy
vegetables
like
sweet
potatoes,
things
that
are
gonna
feed,
the
healthy
types
of
bacteria,
and
then
we've
got
that
sliver
there
for
healthy
fats.
Now,
I
always
get
the
question
for
my
vegetarians.
What
about
us
poor
vegetarians?
We
don't
have
enough
protein
sources.
There's
plenty
of
good
quality
protein
sources
for
vegetarians.
I
put
a
list
of
them
up
there,
but
I
also
did
a
dedicated
blogpost
on
optimal
way.
Stop
increase
vegetarian
protein.
C
C
Okay,
so
now
I
want
to
talk
to
you
about
a
concept
called
nutrient
bioavailability.
Now
what
I
mean
by
this
is,
if
you,
if
all
of
us
in
the
room
today
ate
the
exact
same
lunch,
everything's
identical
on
the
plate,
guess
what
some
of
us
are
gonna
get,
maybe
20
25
percent
of
the
nutrients
from
that
plate,
others
might
get
40
percent,
others
might
get
less
than
5
percent.
So
there
is
tremendous
variability
in
what
amount
of
nutrients
we
extract
from
our
foods.
C
So
literally,
when
we
talk
about
nutrient
bioavailability,
we're
talking
about
what
percent
of
that
nutrient
that
you're
putting
your
mouth
is
gonna
get
inside
your
cells
to
perform
its
intended
action.
So
I
tell
people
from
a
finance
perspective,
it's
kind
of
like
your
gross
versus
net
income
right,
so
my
boys,
in
the
back
there
are
selling
books,
I
told
them.
C
You
know
I'm
going
to
contribute
some
of
the
funds
towards
their
college
education
and
if
I
told
them
that
you
know
what
you'll
get
$200
and
then,
when
it's
time
for
me
to
pay
them
I'll,
give
them
100
bucks
and
like
dad,
what
are
you
doing?
You
told
you
you
told
me
you're
gonna
be
$200
and
I
gave
them
a
hundred
dollars.
C
They're
gonna
wonder
what
happened
to
that
$100
right,
so
net
income
is
sort
of
like
by
availability,
you're,
basically
reading
a
nutrition
label,
that's
telling
you
that
you're
gonna
get
500
milligrams
of
calcium
from
this
particular
food,
but
depending
on
how
you
eat
that
food,
what
condition
you're
in
what
what's
accompanying
that
food?
What
is
your
mental
straight
in
your
stress?
State?
You
might
only
get
a
hundred
milligrams
of
calcium
from
that
and
you're
wondering
why
your
bone
density
scan
shows
you've
got
osteopenia
and
osteoporosis,
so
there
is
a
variability
here
and
there's
multiple
factor.
C
What
form
is
that
nutrient
in?
What
are
the
other
foods
that
you're
eating
that
food
with?
What
is
your
digestive
pattern?
Ii
for
somebody
with
chronic
bloating,
acidity
gas,
all
this
stuff
you're,
not
extracting
nutrients
properly
from
those
foods.
We
have
to
fix
your
gut
issues,
so
you
can
pull
more
money
out
of
that
food.
Okay,
we
might
check
your
gut
back
to
a
profile
and
then
stress
levels
are
a
big
factor.
They
can
limit
your
body
from
extracting
nutrients
now
some
examples
of
by
availability.
C
So
for
those
of
you
again
I'm
not
making
any
claims
that
animal
based
diets
are
better
than
plant-based,
but
I'm
just
making
some
specific
example
series
sort
of
aware
of
the
differences.
So
we
see
a
lot
of
b12
deficiency
in
the
clinic,
so
vitamin
b12
from
animals
like
meat
and
dairy
is
far
more
bioavailable
than
that
coming
from
plants.
So
a
lot
of
individuals
vegans
that
are
getting
think
they're
getting
twelve
from
algae
like
spirulina
or
chlorella.
C
Guess
what
that's
not
real
b12,
it's
a
form
of
b12
called
pseudo
b12
and
pseudo
b12
does
not
have
the
same
biological
action
as
a
regular
b12.
It
can
fall
asleep.
Your
b12
level
looks
normal,
but
it's
not
actually
biologically
active
b12,
so
be
very
careful
about
thinking
that
you
might
actually
be
optimising
b12
levels
by
taking
algae
and
things
like
that.
Now,
iron
from
animals
saw
iron
in
the
he
Mets
heme
iron,
the
iron
that
comes
from
animals
if
you're
getting
iron
from
plants
like
spinach,
etc.
C
So
you
make
a
salad
dressing
with,
let's
say
kale,
which
is
a
great
source
of
iron,
lemon
juice
or
some.
You
know
mandarin
oranges
and
vitamin
C
with
that
will
help
you
extract
more
of
that
iron
from
that
plant
based
on
iron
source
omega-3s,
so
the
DHA
and
EPA
are
the
active.
Omega-3
is
at
lower
inflammation
the
body
and
have
all
the
beneficial
impacts
we
talked
about
earlier.
Ala
is
the
type
of
omega-3
that
you
get
from
plants.
The
Ala
itself
will
not
have
much
beneficial
impact
on
the
body.
C
It
needs
to
be
converted
into
DHA
and
EPA,
but
look
at
the
conversion
rates.
It's
about
8
percent
that
you
get
conversion
to
EPA
and
that
really
brain
healthy
DHA.
It's
only
about
0
to
4
percent.
So
again,
you've
got
to
keep
these
things
in
mind.
In
some
of
these
cases,
we
might
recommend
adequate
or
smart
supplementation
to
help
amp
up
people's
omega-3
levels,
or
they
really
have
to
go
a
little
bit
more
intensive
on
their
plant-based
diet
to
really
try
to
maximize
some
of
these
nutrients.
You
know
turmeric
putting
a
spice
up
there.
C
So
whenever
you
combine
turmeric
with
black
pepper,
you
increase
its
buy
availability
by
2,000
percent
and
the
beautiful
thing
is,
you
know
again
with
natural
cooking.
We
often
do
that
anyway,
we're
putting
black
pepper
with
turmeric
and
other
spices
and
that's
elevating
them
out
of
turmeric.
You
extract
cooking
with
a
high
quality.
Oil
will
also
allow
you
to
extract
more
of
that
turmeric
from
that
base,
so
really
interesting
things
that
you
can
do
to
elevate
availability.
C
Now,
coming
back
to
my
favorite
class
of
vegetables,
cruciferous
vegetables,
here
the
tree,
here's
a
trick
that
you
need
to
know
cruciferous
vegetables,
specific
types
of
chemicals
in
cruciferous,
vegetables
that
have
the
anti-cancer
anti-inflammatory
impact
or
a
group
of
phytonutrients
called
sulforaphane.
Okay.
Now,
when
you
eat
broccoli,
broccoli
in
its
native
form,
it
doesn't
have
active
sulphur
fiends.
It
has
a
precursor
called
glucose,
Luca,
Luca
scintillates.
Let's
just
call
that
GS
GS
and
SP.
C
So
we
want
to
be
able
to
convert
the
GS
into
SP
by
using
an
enzyme
called
Morrison,
ace
and
other
sounds
very
complicated.
But
in
essence,
if
we
don't
activate
that
middle
enzyme
in
the
body,
you're
not
going
to
get
that
beneficial
phytonutrient.
So
what
can
we
do
to
make
sure
that
enzymes
active
and
that
we
produce
that
well
number
one?
C
Minimum,
if
you
let
the
chopped
broccoli
chopping
itself,
will
basically
activate
the
enzyme
if
it
sits
for
a
minimum
of
20
to
30
minutes,
you'll
get
even
more
of
the
SPS
when
you
actually
cook
the
food
I
know
a
lot
of
us
on
the
run,
we're
rushing
we're
chopping,
we
putting
them
in
the
pan
already.
You
will
get
some
s
piece
from
it,
but
you
want
to
maximize
that
SP.
This
is
what
you
want
to
do
now.
Let's
say
you
didn't
have
time
to
do
that.
Dinners!
C
Do
you
know
your
kids
are
waiting
families
waiting,
there's
one
other
trick.
You
can
do
you
can
add
1/2
to
1
TSP
of
mustard
powder
mustard
powder
basically
will
act
as
that
enzyme
to
convert
it
and
ESPYs
too.
So.
This
is
amazing
right,
because
this
is
how
a
lot
of
us
cook
anyway
and
intuitively
we're
doing
a
lot
of
these
things,
we're
adding
black
pepper
and
turmeric,
we're
adding
mustard
power
and
really
sine
typically
we're
seeing
from
a
chemical
basis
we're
actually
elevating
the
nutrients
that
can
help
heal
our
bodies.
C
So
you
know
Ayurveda
other
types
of
signs,
Chinese,
medicine,
herbalist.
These
are
a
lot
of
the
things
that
they
intentionally
do
to
really
maximize
the
anti-inflammatory
effects
in
the
body,
and
then
broccoli
sprouts
have
become
very
popular.
Broccoli
sprouts
in
a
small
volume.
So
often
I'll
add
these
to
salads.
They
have
a
much
higher
density
of
SPS
than
regular
broccoli,
so
some
cool
things
you
can
do
to
get
the
most
out
of
those
cruciferous
vegetables.
Ok,
now
optimizing
meal
and
snack
composition.
What
I
mean
by
this
is
time.
C
Do
you
know
what
you're
stuck
you're
driving
on
the
I-5
to
LA?
All
you
got
are
fast-food
restaurants
everywhere,
you're
like
what
the
heck
am
I
going
to
do
so
sometimes
what
you
have
to
do
is
you
have
to
be
creative,
so
the
interesting
thing
is
they
did
a
study
where
they
looked
at
people
that
were
eating
burgers
I.
Don't
think
these
are
very
high
quality,
grass-fed
burgers,
and
what
they
did
was
a
measured
blood
flow
in
their
arteries
and
they
found
with
a
single
serving
of
a
burger.
C
The
blood
flow
in
their
arteries
dropped
down
by
27
percent.
That's
not
good.
Their
blood
flow
went
down
by
27
percent,
with
one
serving
of
a
burger,
but
guess
what,
when
they
added
an
avocado
to
the
burger
that
reduction,
the
blood
flow
was
only
four
percent
right.
The
blood
flows
were
actually
healthier.
When
you
add
an
avocado
to
a
burger,
they
need
a
regular
burger.
So
we
actually,
when
I,
travel
and
go
on
long
road
trips.
C
Avocados
are
my
best
friend
I've
avocados
with
me,
or
if
I
don't
have
that
with
me,
can
I
get
a
guac
burger?
You
know,
can
kind
of
make
some
guac
on
that.
If
there's
a
place
like
a
fast-food
joint
or
something
has
a
salad
bar
can
I,
you
know,
can
I
do
some
things
minimize
the
damaging
effects
of
that
low-quality,
burger
I'm.
Always
thinking
about
that
you
go
to
a
pizza.
Joint
okay
have
the
salad,
your
kids,
you
cannot
have
the
cheese
pits
unless
you
eat
the
salad.
Okay,
that's
just
a
rule.
C
You
cannot
just
jump
in
with
cheese
beast
or
whatever.
Until
you,
the
salad
first
use
a
non
sweet,
vinegar
based
dressing,
because
that's
gonna
have
any
better
impact
and
then
eat
the
pizza
after
that.
So
these
are
things
that
I'm
constant
grappling
with,
because
our
environment
is
completely
imperfect.
You
have
to
look
for
ways
that
you
can
do
this
okay.
C
So
now,
if
you
want
to
really
increase
bioavailability,
you
want
to
pick
the
most
nutrient
dense
foods.
You
can
possibly
find
I
mean
when
you
look
per
capita
at
each
of
these
foods
and
I'm.
Sorry
for
those
of
you
that
are
vegetarian.
Some
of
these
are
not
going
to
be
appealing,
but
these
per
capita
have
the
most
bye-bye
available
nutrients
in
it.
C
Organ
meats,
like
liver,
like
today,
I
went
to
Trader,
Joe's
and
I
picked
up
some
chicken
pate
or
you
know
liver
is
an
unbelievable
source
of
almost
every
micronutrient
you
can
think
of,
and
it's
completely
by
available
to
your
body
shellfish
like
oysters.
Oh
my
god,
if
you
guys,
like
oysters
once
or
twice
a
week,
that's
all
you
need
and
you
will
get
most
of
the
essential
micronutrients
in
your
body.
Sardines.
You
know
again,
you'll
get
a
lot
of
micronutrients.
C
You
also
get
some
collagen
from
the
bones
and
organs
that
come
with
that
herbs
and
spices.
Tremendous
we
talked
about
turmeric
turmeric.
Already
bone
broth
is
very
popular.
You
know
now,
with
the
colder
winter
weather
bone
broth
is
a
great
way
to
get
collagen
and
other
anti-inflammatory
nutrients
egg
yolks
officer
ki
for
getting
on
adequate
vitamins
and
micronutrients,
and
then
sprouts,
especially
broccoli,
sprouts
literally
with
the
organ
meats
and
shellfish
I
mean
if
you
had
liver.
C
If
your
diet
allows
it,
you
had
that
once
or
twice
a
week
in
shellfish
once
or
twice
a
week
that
stuff
gets
stored
inside
your
cells
in
your
body,
that's
better
than
taking
a
vitamin
supplement
with
these
micronutrients
every
single
day.
Your
body
will
absorb
this,
and
my
kids
love
it.
You
know
when
I,
you
know
spread
that
on
some
crackers,
some
bread,
whatever
you
know,
they're,
getting
a
great
dose
of
multiple
micronutrients.
Okay.
So
now
common
deficiencies,
again
I
said
you
know
for
vegans
and
vegetarians
we
have
a
little
bit.
C
Unfortunately,
there
is
an
issue
with
buy
availability
and
absorbing
some
of
the
key
nutrients,
and
these
are
some
of
the
most
common
nutrients
that
we
see
or
deficient.
We
talked
about
b12
already.
We
talked
about
iron,
non-heme
versus
heme
iron,
vitamin
D,
calcium
can
be
deficient
as
zinc
can
be
deficient
and
then
the
omega-3s
we
talked
about
the
poor
conversion
of
ala
into
these.
So
just
be
aware
of
this.
Okay
I
do
a
lot
of
blog
writings
on
how
to
maximize
impact
of
a
lot
of
these.
C
But
these
are
some
deficiencies
you
might
be
at
risk
for
it
now
stress.
I
just
wanted
to
put
this
key
point
up.
There
was
a
study
that
was
done
and
I
couldn't
find
the
reference
for
this
study,
but
this
is
a
few
years
ago
where
they
took
people
that
ate
handfuls
of
almonds
and
they
had
people
basically
eat
it
at
different
rates.
So
some
people
just
threw
the
almonds
down
their
mouth.
They
chewed
it
really
fast
and
they
swallowed
it.
C
Look
you
might
do
when
you're
in
the
middle
of
a
meeting
or
you're
on
the
run
and
what
they
did
was.
Then
they
measured
the
blood
stream
to
see
what
percent
of
nutrients
did
they
extract
from
the
almonds
like
the
healthy
fats
and
oils
in
there,
and
it's
incredible
people
that
eat
really
fast
they're.
C
Extracting
twenty
thirty
forty
percent
less
nutrients
from
those
nuts
and
almonds
that
they
eat,
so
even
if
you're
buying
the
best
quality
salad,
you
take
it
to
work
and
you're
eating
in
front
of
a
computer
screen
you're,
throwing
it
down
your
mouth
as
fast
as
you
can.
So
you
can
go
on
to
your
next
meeting
or
you're
sitting
in
the
car.
Whatever
you're
doing
when
you
are
activating
the
sympathetic
system,
what
that
does
that
stress
system?
It
slows
down
digestion
and
absorption
right
now.
C
C
You
want
to
get
the
hell
out
of
here,
so
all
your
resources
are
going
to
go
towards
brain
and
muscle,
and
it's
not
going
to
go
towards
digestion
same
thing
when
you're
stressing
in
front
of
a
computer
while
eating
you're,
sending
a
signal
to
your
body
that
this
person
is
not
ready
to
absorb
nutrients,
you're
literally
just
shoveling
food
down,
it's
going
straight
to
your
large
intestine,
without
it
passing
through
the
small
intestine,
getting
absorbed.
As
nutrients
so
I
know,
this
is
a
challenge
for
me.
C
A
lot
of
times,
I'm
eating
fast
and
I,
have
to
make
myself
mindful
I
will
take
some
deep
breaths
I'll
aim
for
as
many
bites
as
I
can
I
choose
slowly
mindfully,
so
I
can
extract
the
most
amount
of
nutrients
from
that
food.
A
lot
of
questions
about
fasting
fasting
has
become
very
fashionable
now,
so
I
want
to
say
a
quick
few
points
about
this
intermittent
fasting
and
time
restricted
eating
they're,
not
quite
the
same
thing,
so
intermittent
fasting
involves
a
minimum
fast
period
of
12
hours.
C
Some
will
say:
24
hours,
I'm
not
going
to
get
that
technical,
but
typically
want
a
minimum
time
of
12
to
14
hours.
That
might
involve
a
skipping
breakfast
now.
Keep
in
mind
that
a
lot
of
us
that
are
trying
to
be
on
a
ketogenic
diet,
the
process
of
ketosis
of
forming
ketones
can
take
a
minimum
of
16
to
18
hours
or
more
so
I'll
measure
ketones.
C
Occasionally,
in
my
blood
and
I
see
for
me
on
average,
it
takes
about
16
hours
of
fasting
to
get
there,
but
this
varies
depending
on
your
activity,
levels
and
other
factors
now
time
restricted
eating.
This
is
sort
of
you
can
think
of
a
subcategory
fasting,
and
what
this
basically
means
is
we're
compressing
our
eating
window.
So
all
the
foods
you're
eating
throughout
the
day
can
we
limit
that,
to
let's
say
an
8
hour
period.
C
C
You
know
non
sweetened
type
things
you
can
have
herbal
teas
and
water,
but
this
is
going
to
give
your
liver
an
opportunity
to
cleanse
a
lot
of
those
toxins,
get
rid
of
some
of
that
extra
sugar
and
go
from
there.
So
that's
time
restricted
eating
and
it
really
does
have
a
lot
of
beneficial
impacts
and
the
patients
that
I
see
even
my
most
stubborn
patients
that
refuse
to
change
what
they
eat.
They
acknowledge
the
fact
that
they're
eating
garbage
and
I
make
a
deal
with
them.
I'm
saying:
listen,
you're
eating
garbage.
C
Do
me
a
favor
and
eat
your
garbage
between
the
hours
of
10:00
a.m.
to
6:00
p.m.
okay,
and
the
interesting
thing
is
such
an
Panda,
who
is
one
of
the
real
thoughtful
scientific
people
that
was
is
basically
studying
the
beneficial
impacts
of
this
he's
seen,
basically,
that
even
people
that
are
eating
non
optimal
foods
just
by
giving
themselves
a
16
hour
recovery
period,
they
still
do
better,
they
didn't
do
great,
but
their
glucose
levels
get
better
inflammation
comes
down
because
they're
giving
their
liver
some
space.
C
So
you
know
Holliday
ting
is
coming
up
right,
Thanksgiving,
all
the
stuff.
Try
to
time
it
out,
so
you
can
feast
during
a
limited
period
and
then
finish
right.
Maybe
you'll
skip
breakfast
and
get
a
workout
in,
and
you
know
feast
between
11:00
a.m.
to
3:00
p.m.
or
whatever,
and
then
you're
done
and
give
your
body
time
to
recover
the
next
morning
go
for
run,
exercise
and
then
rinse
and
repeat:
okay.
That
might
be
something
to
think
about
during
the
holidays.
Okay,
I'm
gonna
go
past.
This
cuz
I
won't
have
time
for
questions.
C
I've
got
a
lot
of
information
on
the
ketogenic
diet.
On
my
blog,
these
are
the
fat
breakdowns.
There
are
definite
benefits.
Some
people
can
really
do
well
on
the
ketogenic
diet.
It
can
have
a
lot
of
great
anti-inflammatory
and
longevity
benefits,
but
you
do
have
to
be
aware
of
the
fact
that
for
some
people
the
ketogenic
diet
can
cause
more
harm
than
good.
So,
if
you
go
to
my
blog,
definitely
look
at
that
title.
C
Seven
top
concerns
my
top
concerns
about
the
ketogenic
diet
in
some
of
my
patients,
who
don't
do
it
right,
I've
seen
it
raise
inflammation,
cause
more
weight,
gain
and
starve
people
and
cause
more
severe
and
micronutrient
deficiencies,
so
it
doesn't
work
great
for
everyone,
general
rule.
It
tends
to
work
great
for
guys,
doesn't
work
very
well
for
a
lot
of
women,
just
like
almost
any
other
done.
C
I'm
sorry,
females
out
there
I,
don't
know
why
diets
do
this
to
people,
but
but
yeah
ketogenic
diet
have
to
be
very
careful
and
if
we're
not
doing
it
in
the
right
context.
Okay,
so
we'll
close
up
here
and
go
to
some
Q&A
right
now,
but
my
resource
is
again
I
know
I
mentioned
my
blog
quite
a
bit.
So
a
few
things
I
want
you
to
be
aware
of
is
when
you
go
to
my
blog
I've,
actually
added
I'm,
adding
more
and
more
free
ebooks.
C
Personalized
nutrition
I've
got
some
programs
too,
that
you
can
click
on
to
learn
about
more
yes,
I
got
forced
into
using
Instagram,
but
I'm
doing
that
to
show
people
how
to
eat
specific
foods,
what
exercises
they
can
do?
So,
if
you
use
Instagram,
you
can
follow
me
on
Instagram
as
well
too.
Last
thing
I
want
to
finish
with,
is
because
I'm
so
passionate
about
this
is
I
did
create
an
animated,
interactive
education
program
for
kids
and
families.
C
It's
called
the
whole
family
health
Ram,
and
it
is
a
way
that
I've
taught
kids
and
teenagers
how
to
learn
about
nutrition.
Using
animations
like
cars,
vehicles,
traffic
parking,
diagrams
and
I've
had
kids
in
teenagers.
If
it
told
me
that
they
want
to
go
into
medicine
after
learning
this,
because
it
was
just
so
interesting
believe
it
or
not,
you
know
so
so
it's
a
really
cool
thing:
it
teaches
people
what
happens
in
muscles,
so
my
boys
can
tell
you
more
about
it
there
and
for
today
this
is
off
the
record.
C
We
don't
have
to
record
this
part.
I
am
actually
using
a
coupon
code,
see
You
PLI,
b4,
coupe
library
and
that'll,
give
you
$20
off.
So
it's
just
an
$80
one-time
fee,
and
you
will
learn
over
eight
weeks
everything
that
you
need
to
know
about
nutrition,
grocery
lists
all
that
good
stuff.
So
we'll
end
with
that,
and
then
let's
open
it
up
to
questions.
C
E
D
C
C
Question
so
you're
right
I
mean
I
kind
of
made
a
general
statement
about
artificial
sweeteners,
but
there
is
a
whole
range
of
sweeteners
out
there
and
a
lot
of
people
on
lower
carb,
Aikido,
genic
diets
are
using
things
like
erythritol
and
the
sugar
alcohols.
Look
like
they're,
probably
not
as
bad
as
the
first
generation
of
sweeteners
that
are
out
there.
We
don't
know
what
the
long-term
impacted
is.
C
Probably
has
some
mild,
too
modest
impact
on
the
gut
bacterial
flora,
but
always
safer
people
doing
lower
carb
diets
that
want
to
bake
and
they've
got
a
sweet
tooth.
I.
Think
it's
fine
to
use
things
like
that.
You
know
people
also
ask
me,
you
know
stevia
is
probably
still
one
of
the
most
natural.
So
if
you
get
good
quality,
stevia
plant-based
I,
actually
my
dietician
that
worked
in
my
office,
she
teaches
people
how
to
grow
stevia
and
crush
it
and
put
it
to
sweeten
their
teas
and
things
like
that.
C
That
would
be
the
optimal
thing,
but
the
earth
Rotel
I'm,
pretty
neutral
on
right
now,
so
so
I'm
not
having
you
adversely
against
that.
We'll
have
to
look
at
what
more
long-term
data
shows,
but
if
it
limits
people
from
eating
sugar
and
fructose
I'm
a
fan
of
it
right
now,
as
a
you
know,
interim
sweetener,
so
great.
Thank
you.
C
F
C
C
Can
be
really
tough,
so
the
way
I
and
there
are
some
more
in
some
people
they
just
no
matter
what
they
do.
They
just
feel
weak
if
they
don't
have
breakfast
right,
so
what
I
actually
recommend
they
do?
Is
they
try
to
finish
a
dinner
earlier?
So
one
of
my
goals
every
day
from
a
metabolic
perspective,
despite
these
sort
of
hours
that
I
talked
about
where
we're
finding
through
scientific
studies
is
the
early,
we
can
finish
dinner,
the
better
it
is
for
help.
C
I
actually
aim
for,
can
I
finish
dinner
between
5:00
and
6:00,
believe
it
or
not,
and
the
reason
I'm
telling
you
that
this
is
important,
I'm,
so
glad
you
brought
this
question
up
is
because
after
the
Sun
Goes
Down,
so
I
tell
people
your
digestive
hormones
are
kind
of
like
a
shop,
that's
open
during
daytime
hours
once
evening.
Time
sets
in
those
digestive
hormones,
go
to
sleep,
and
now,
if
we
eat
starchy
foods
after
that
period,
a
few
things
happen.
You
can't
processes
foods,
so
they'll
go
in
the
wrong
direction.
C
Lid
gets
stored
in
the
liver
and
the
fat
cells
will
cause
more
inflammation
in
the
body.
So
that
earlier
we
can
feed
that
you
know
eat.
That
optimally
would
be
great
and
then
remember.
Your
fasting
period
starts
at
that
point,
so
that
might
allow
you
to
have
your
breakfast
at
6
or
7.
Now
I
know.
Sometimes
it's
not
practical,
it
might
be
Tufts.
If
you
get
up
and
you're
afraid
of
triggering
a
migraine,
then
have
the
highest
quality
breakfast
that
you
can
have
some
berries.
C
You
know
maybe
some
Greek
yogurt
something
that's
not
going
to
cause
major
sugar
swings,
but
I'm,
not
anti
breakfast.
Some
people
need
to
have
it
and
one
other
key
thing
is
many:
my
people
that
are
not
metabolically
adapted
to
fast.
If
they
skip
breakfast,
they
end
up
overeating
a
lot.
The
second
half
of
the
day
and
they're
snacking,
9:10
p.m.
that's,
not
a
good
thing.
I
would
rather
have
to
meet
breakfast
to
prevent
the
second
half
eating
that
get
goes
longer.
So
there
are
some
nuance
to
that,
but
yeah
does
that
make
sense?
Yes,.
C
Oh,
did
that
not
have
a
winter
section
on
it
did
to
the
right,
but
you
turn
this.
Oh
I'm,
sorry,
but
you
know
what
the
good
news
is.
This
is
gonna
be
recorded.
You
can
watch
this
like
your
favorite
movie
as
many
times
you
want
yeah.
It
could
be
like
Netflix.
So
do
we
know
how
long
it
takes
before
it
comes
on
YouTube
about
a
week
or
so
yeah,
yeah
and
and
yeah.
Absolutely
so,
you'll
get
that
going
and
sorry
I
know,
there's
a
lot
of
slides
but
you're
right.
I
did
flip
by
that.
H
I
C
C
Great
two
good
two
questions,
so
the
first
thing
is
what
about
tofu
or
and
so
so
with
tofu.
Again
you
have
to
be.
You
have
to
make
sure
that
it's
sourced
really
well,
okay,
so
make
sure
it's
organic,
preferably
fermented.
If
you
can,
those
sources
tend
to
be
much
much
better
fermented.
Obviously
things
like
miso
tempeh,
those
tend
to
be
better
sources,
but
a
lot
of
the
garden
varieties,
sort
of
tofu
that's
sold
in
grocery
stores.
If
they're
not
that
quality,
then
they
can't
have
some
of
that
inflammatory
effect.
C
They
can
have
different
types
of
estrogenic
hormonal
effects.
So
again,
high
quality
is
what
we
want:
soy
milk,
something
also
that
you
consume
or
okay.
So
with
soy
milk
too,
you
want
to
make
sure
it's
well
sourced
as
well
too,
because
if
we're
getting
too
much
of
a
soy
load
from
the
wrong
types
of
soy
sources,
then
it
might
have
some
impacts
on
thyroid
in
inflammation
in
general,
but
I'm
definitely
open
to
high
quality
soy
sources
and
if
it's
fermented,
that'd
be
the
optimal
way
to
take
that.
What
was
the
second
question?
C
Sorry
and
mustard
oil,
so
mustard
oil
I,
think
I
think
still
is
a
staple
cooking
oil.
The
ones
that
I
talked
about
are
the
most
heat,
stable
and
great
I.
Think
things
like
mustard
oil
and
sesame
oil.
Those
should
ideally
be
used
as
a
finishing
oil,
so
it's
the
oils
that
hit
the
pan,
that
they're
most
susceptible
to
breaking
down
and
causing
oxidation
and
if
you're,
making
a
lot
gun
Bengalis.
So
we
love
making
mustard
salmon
every
now
and
then
right.
C
So
so
so
my
wife
will
make
a
mustard
salmon,
but
typically
she'll
use
an
avocado
oil.
But
then
at
some
point
in
the
cooking,
then
she'll
sprinkle
the
mustard
oil
in
there
to
basically
get
the
benefits
of
that.
So
it's
like
yeah,
exactly
it's
the
heat
issue
more
than
anything
so
good
yeah,
but
mustard
oil
is
great,
otherwise,
I
love.
It
yeah.
J
C
Have
yeah
and
I
don't
necessarily
specifically
condone
any
brands,
but
for
some
of
my
patients
that
come
in
with
significant
autoimmune
or
inflammatory
issues,
there
are
specific
brands
that
might
recommend
you
know
and
again
I
use
third-party
vendor
sources
to
make
sure
they're
well
source,
because,
as
you
know,
the
supplement
industry
is
very
there's
just
no
regulation
there
at
all.
You
go
on
Amazon,
there's
a
thousand
different
turmeric
spit,
but
I
would
always
recommend,
for
this
is
a
good
question
just
by
general
supplements.
A
E
A
H
E
C
C
So
this
is
a
good
question,
because
the
more
we're
looking
at
sourcing
of
fish
you
know
farmed
it.
Even
the
wild
labeled
fish.
We
are
finding
more
toxins
down
the
water
that
are,
you
know
showing
up
in
you
know
the
fish,
meat
and
the
fats
themselves.
Now
what
I
would
tell
you
is?
Fortunately
so
there's
a
number
one.
Just
like
the
meats.
C
The
other
thing,
too,
is
certain:
micronutrients
can
protect
you
against
the
toxic
effects
of
those
fish
or
mercury
compounds,
and
selenium
is
one
of
them.
So
selenium
you
can
get
from
just
a
single
serving
of
Brazil
nut.
So
I
just
picked
up
Brazil
nuts
at
Trader
Joe's
today,
but
people
that
have
higher
salinity
levels
through
a
natural
diet.
They
tend
to
be
more
bullet-proofed
against
the
toxic
effects
of
mercury
and
other
things.
C
So
so
again,
the
big
message
is
again:
if
you're
having
let's
say
salmon
and
you
cook
it
with
mustard
oil
and
you're,
using
a
side
of
vegetable,
these
antioxidant
cruciferous
vegetables
they're,
going
to
protect
your
body
quite
a
bit
from
those
toxic
effects
and
then
you're
able
to
extract
a
lot
of
the
good
nutrient
effects
from
natural
fish
itself.
So
that's
the
way,
I
sort
of
think
about
that.
C
The
wild
says
so
that's
one
of
the
concerns,
but
again
again
it
comes
from
a
sourcing,
so
you're
right,
even
wild.
Now,
there's
a
lot
of
grocery
stores
that
are
getting
wild
from
different
sources.
So
you
have
to
look
at
where
the
while
it's
coming
from
in
general
I'll
tell
you.
Whole
Foods
tends
to
be
pretty
methodical,
so
their
sources
tend
to
be
good
for
a
while.
So
that's
where
I
buy
my
fish,
but
I
wouldn't
go
to
other
markets
that
have
labeled
wild.
C
You
know
because
I'm
just
not
quite
sure
where
it's
coming
from
so
it's
a
big
pain
in
the
butt
you
do
have
to
kind
of
figure
out
where
they're
sourcing
and
some
people
just
ask
the
the
vendors
okay.
Where
are
you
getting
your
wild
salmon
from
and
if
they
can't
answer
that
with
a
straight
face,
you
might
want
to
question
what
they're
sourcing
is
so
yeah
Thanks,
so
yeah?
Something
to
be
aware
of.
Thank
you.
C
B
B
G
G
C
So
fasting
blood,
sugars,
guys
are
very
tricky.
So,
first
of
all
a
fasting
blood
sugar
I
always
tell
people
number
one
fasting.
Blood
sugar
is
one
single
data
point
really
what's
gonna
cause
disease
in
the
long
run
is
if
24/7
your
glucose
tends
to
say
elevated.
So
me,
despite
doing
everything
that
I
try
to
do
often
I'll
wake
up
and
my
fasting
blood
sugar
some
days,
for
whatever
reason
is
104
and
my
last
meal
was
5
p.m.
it
was
like
a
salad.
You
know
so
so
there's
multiple
things.
C
So
one
thing
is:
if
you're
a
one
sees
are
good.
Your
other
inflammatory
labs,
lipids,
everything's,
good
I,
wouldn't
panic
over
that
elevated
once
in
a
while
fasting
blood
sugar,
but
also
keep
in
mind
there.
There
are
non
nutritional
factors
that
raise
fasting
blood
sugar.
If
you're
stressed
when
you
go
to
bed
at
night,
if
you're
going
to
bed
late
at
night,
the
stress
signal
sends
a
signal
to
the
liver
to
produce
sugar
in
the
mornings.
C
It's
unbelievable
some
days,
I'm
like
ketogenic
and
I'm,
like
less
than
50
grams
of
carb
I,
wake
up
with
the
blood
sugar
of
110,
and
a
lot
of
that
has
to
do
with
the
fact
that
any
stress
signals
in
the
evening
can
cause
a
liver
to
over
produce
sugar
in
the
morning.
But
luckily,
then,
when
I
check
through
the
day
after
meals,
my
Sugar's
fine
after
that
so
I
used
to
have
my
blood
pressures
to
go
up
every
time.
C
C
A
huge
factor,
I
mean
sleep,
is
separate
topic,
but
sleep,
especially
the
first
half
of
the
night
10:00
p.m.
to
2:00
a.m.
that
is
when
our
body
produces
a
lot
of
anti-diabetic
anti-aging
hormones.
So
when
I
have
patients
tell
me
that
hey
I
got
eight
hours
of
sleep,
but
they
tell
me
they're,
sleeping
from
1
to
9
I'm
like
that
is
destroying
brain
health.
Lucas
health,
everything
10
p.m.
to
6
a.m.
is
a
different
animal
than
1
a.m.
to
9
a.m.
I'm.
Getting
a
lot
of
uncomfortable
looks
from
the
audience
because.
B
C
People
like
to
sleep
at
1
or
2,
a
lot
of
my
techies
or
like
I'm,
getting
eight
hours
I'm.
Like
you
know,
the
drug
companies
have
convinced
you
that
eight
hours
is
all
that
matters.
Bed
time
is
huge,
so
I'm,
not
a
big
fan
of
metaphors
and
all
these
things
that
we
have,
but
one
thing
I
do
tell
people
is
early
to
bed
early
to
dine,
I
mean
if
you
can
dine
earlier
and
you
can
go
to
bed
earlier.
That
will
have
tremendous
impact
on
your
health
and
I
used
to
be
late-nighter
as
well.
C
But
now
it's
like
I'm
getting
ready.
My
pajamas
are
on
in
9
p.m.
and
I'm
out
by
10:00
and
before
I
see
I.
Think,
oh,
my
god,
I
have
this
work
to
do,
but
because
I
have
that
set
in
my
brain
I,
already
I'm,
so
much
more
efficient
during
the
day.
I
do
not
mess
around
because
I
have
to
get
my
work
done.
Like
I'm.
Looking
at
the
clock,
I'm
like
I'm
having
dinner
in
an
hour
and
a
half
I
like
mentally
already
figure
out.
C
What
do
I
have
to
do
to
have
my
dinner
between
5:00
and
6:00
p.m.
like
once?
You
think,
like
that
you'll
do
great,
and
the
interesting
thing
I
didn't
also
mention
is
people
that
eat
dinner
earlier.
They
get
a
higher
percent
of
deep
based
sleep.
So
when
you
eat
later
and
you
go
to
bed
later,
you
might
get
eight
hours
and
you
still
wake
up
feeling
like
a
zombie,
because
a
percent
of
deep
based
sleep
that
you
get
is
much
lower.
C
And
again,
not
too
so
so
one
thing
definitely
go
to
my
blog
put
in
osteoporosis,
because
calcium
is
a
very
confusing
thing
with
osteoporosis
right,
because
our
traditional
approach
to
osteoporosis
is
just
take
more
calcium
supplements,
drink,
more
milk
and
that's
end
of
story.
But
but
what
I
want
you
to
think
about
is
calcium.
C
Supplementation
might
make
sense,
but
I
would
say
that's
a
minor
secondary
factor
for
osteoporosis
prevention
and
reversal
number
one
by
far
is
weight-bearing
exercises
walking
light
weight,
lifting
swimming
doesn't
count
because,
obviously
that's
buoyant,
but
any
sorts
of
exercises
you
can
do
that
load
will
actually
help
increase
the
density
to
the
bone.
So
that's
number
one
number
two
is
it?
Are
we
getting
enough
vitamin
D,
so
vitamin
D
through
sunlight
exposure
through
foods
that
are
vitamin
D
rich?
C
These
are
key
and
if
you're
low,
if
your
doctor
checks
your
level
and
doctors
don't
routinely
check
it.
If
you
get
a
level
checked
in
it's
low,
you
might
need
some
supplementation,
but
I
focus
more
on
weight-bearing
exercises
vitamin
D,
those
are
the
staples
and
then,
if
we
find
that
maybe
there's
some
room
for
calcium
supplementation,
maybe
that
makes
sense
but
again
I
see
a
lot
of
Asians
and
Indians
in
my
practice,
and
osteoporosis
is
rampant
and
they're
all
chewing.
C
But
you
know
calcium
supplements
like
it's
candy,
but
there's
still
low
bone
density
because
they
sit
all
day
so
they're
not
doing
the
exercises
actually
improve
bone
density.
So
if
you
do
that,
that'll
make
a
big
difference
for
my
mom
I'm,
always
I
actually
hard
to
train
her
for
just
to
learn
how
to
do
these
weight-bearing
exercises
properly
because
she
was
just
walking
and
walking
is
good.
That's
weight-bearing,
but
I'm
getting
her
to
do
with
something
heavier
just
to
trigger
more
on.
C
B
C
C
We
actually
do
have
some
integrative
and
functional
medicine
groups,
so
if
you
literally
put
in
IFM
or
integrative
functional
medicine,
where
functional
medicine,
doctors
and
for
our
group
would
be
Sutter,
Health
or
Palo
Alto
Medical
Foundation
you'll
find
listings
for
some
of
those
dog.
The
bad
news
is
because
they're
so
popular,
they
all
have
long
wait
lists.
So
it's
tough
to
get
them
in
time.
But
it's
worth
the
way
you
know
just
find
a
practitioner,
and
even
for
me,
I
know
it's
a
few
months,
but
I
tell
people.
C
None
of
this
is
urgent
in
terms
of
you
got
to
be
seen
tomorrow,
but
but
luckily
there's
a
growing
number
of
doctors
who
are
being
trained
in
this
area,
so
you'll
be
in
good
shape,
good
great
stuff,
okay,
I'll
start
pack
up.
If
anybody
has
any
individual
questions
feel
free
to
come
up,
but
thank
you
for
having
me
today
hope
that
was
helpful.