00:00:00
What's a fecal transplant? You take a
00:00:02
healthy person's poop and you transfer
00:00:03
it into the person who's sick. For
00:00:06
example, a patient of mine took an
00:00:07
antibiotic which wipes out your gut,
00:00:09
which became life-threatening. Our
00:00:11
choices were to remove the colon or to
00:00:13
give her a fecal transplant. And so, I
00:00:14
delivered the fecal transplant to her.
00:00:16
By the next day, the entire infectious
00:00:19
issue got shut down. So, this is a great
00:00:21
example to show how important our gut
00:00:23
microbiome is because 60% of the weight
00:00:26
of your stool is your microbiome.
00:00:27
Really? Yes. but it's not getting enough
00:00:29
attention and we need to talk about
00:00:31
that.
00:00:31
>> Worldrenowned gastroenterenterologist
00:00:33
Dr. Will Bolich is back.
00:00:35
>> This time he's sharing brand new
00:00:37
information regarding the gut microbiome
00:00:39
>> and how poo might actually be the key to
00:00:42
your health.
00:00:43
>> 60% of people that listen are currently
00:00:45
struggling with some kind of gut problem
00:00:46
and it manifests in these subtle ways
00:00:48
like bloating, increased fatigue,
00:00:50
difficulty concentrating, you don't
00:00:51
sleep well at night, skin issues. So it
00:00:54
flies under the radar but ultimately
00:00:55
leads to other health related problems
00:00:57
afterwards.
00:00:58
>> So I've got so many questions.
00:00:59
>> Totally.
00:01:00
>> What's the cause of bloating?
00:01:01
>> So constipation is the number one cause.
00:01:03
But people who are bloated, please don't
00:01:05
sip through straws, drink carbonated
00:01:07
drinks, chew on gum, because you just
00:01:09
make it worse.
00:01:10
>> Next. Are there decisions that you make
00:01:12
as a parent that will have a lasting
00:01:14
impact on a kid's gut function?
00:01:16
>> Yeah. By 3 years of age, you are
00:01:17
basically fully adult-sized in terms of
00:01:19
your microbiome. But antibiotics, bottle
00:01:21
feeding, and birth by cescareian section
00:01:23
are associated with an impact on the
00:01:25
microbiome, such as an increased risk of
00:01:27
allergic, autoimmune, and metabolic
00:01:28
diseases. And I'll explain why.
00:01:30
>> And then, can I repair the gut?
00:01:32
>> Yeah, 100%. And every 3 to 5 days, you
00:01:35
build a new gut barrier. And so, I've
00:01:36
identified four things missing in our
00:01:38
diet, as well as a daily routine that
00:01:40
can optimize our microbiome. And when
00:01:42
you do these, you will thrive and you
00:01:43
will live longer and you will have less
00:01:45
disease. And I'm going to take you
00:01:46
through all of these steps right now.
00:01:49
>> I see messages all the time in the
00:01:51
comments section that some of you didn't
00:01:52
realize you didn't subscribe. So, if you
00:01:54
could do me a favor and double check if
00:01:56
you're a subscriber to this channel,
00:01:57
that would be tremendously appreciated.
00:01:59
It's the simple, it's the free thing
00:02:01
that anybody that watches this show
00:02:02
frequently can do to help us here to
00:02:04
keep everything going in this show in
00:02:05
the trajectory it's on. So please do
00:02:07
double check if you've subscribed and uh
00:02:09
thank you so much because in a strange
00:02:11
way you are you're part of our history
00:02:13
and you're on this journey with us and I
00:02:15
appreciate you for that. So yeah thank
00:02:16
you
00:02:20
Dr. Will. Before we started the
00:02:22
recording I asked you about this new
00:02:24
book that you've written and the way
00:02:27
that you spoke about it was incredibly
00:02:29
passionate.
00:02:31
Why? I I sincerely believe that if
00:02:36
people take the advice that's in this
00:02:37
book and they actually follow it, which
00:02:39
is the hardest part. I'm completely
00:02:41
convinced it will transform your life.
00:02:43
And that's because we all are struggling
00:02:46
with the same problem. We manifest it in
00:02:48
different ways, but there's this common
00:02:50
issue which is inflammation.
00:02:54
And it's the health story of our time.
00:02:57
It's not getting enough attention. And
00:02:59
this book is not only about shining the
00:03:02
light on that. It's about providing
00:03:04
people with the evidence-based tools
00:03:06
that they need in order to be successful
00:03:09
and to live an anti-inflammatory life.
00:03:11
And when you do that, you will thrive
00:03:12
and you will live longer and you will
00:03:14
have less disease.
00:03:15
>> Can you explain inflammation to me like
00:03:17
I'm a 10-year-old?
00:03:18
>> Steve, you have an immune system that
00:03:20
protects your body. Mhm.
00:03:23
>> And inflammation is when we turn that
00:03:26
immune system on and we make it active.
00:03:28
And sometimes that's a good thing,
00:03:30
right? If you had a if you had a tummy
00:03:32
bug, you want to clear that infection,
00:03:35
right? If you hurt yourself, you want to
00:03:37
heal that wound. That's when your immune
00:03:40
system is really good. It's working for
00:03:41
you. But the problem that we have these
00:03:44
days is that we're turning on the immune
00:03:46
system when we don't need to. And it's
00:03:48
staying on 24 hours a day, seven days a
00:03:51
week.
00:03:52
And that ultimately creates problems
00:03:54
because it leads to new issues, new
00:03:57
health conditions.
00:03:59
>> The word inflammation sounds like
00:04:00
something has inflated or become
00:04:02
swollen.
00:04:03
>> Yeah.
00:04:04
>> Well, that is a part of the process. For
00:04:05
example, if you hurt your knee, right,
00:04:08
there there will be inflammation in your
00:04:09
knee and it will get red, it will get
00:04:11
swollen, it will become tender and like
00:04:14
those are the typical characteristics of
00:04:16
inflammation when it arrives. But what
00:04:19
we're talking about is chronic low-grade
00:04:21
inflammation. And this is a tricky thing
00:04:23
because it can fly below the radar. It
00:04:25
can fly below the radar where you don't
00:04:27
realize that it's there. Your doctor may
00:04:29
not realize that it's there. And it's
00:04:31
and it manifests in these subtle ways
00:04:33
where it's like you have increased
00:04:35
fatigue. You have difficulty
00:04:36
concentrating. You don't sleep well at
00:04:39
night. You wake up with aches and pains
00:04:42
or you have joints that hurt a little
00:04:44
bit or you've had skin issues, right?
00:04:47
And it's like, well, we all have those
00:04:48
problems, but that's inflammation.
00:04:51
Inflammation is driving many of those
00:04:53
issues. And so, it's important for
00:04:56
people to be aware that, you know, you
00:04:59
may like these. There's so many patients
00:05:01
that go to their doctor complaining of
00:05:02
these symptoms. And the doctor's kind of
00:05:05
not really sure what to do about that.
00:05:07
And I think it's time for us to like
00:05:09
open our mind and bring awareness to the
00:05:12
possibility that there is this issue
00:05:14
inflammation that's driving that
00:05:16
problem, the symptoms, the health
00:05:18
conditions of which there are many. And
00:05:21
ultimately, we need a plan to address
00:05:22
that.
00:05:23
>> And is can you be like skinny and in
00:05:25
shape and still have inflammation?
00:05:27
>> 100%.
00:05:28
>> So it's not just a a weight thing. No,
00:05:30
it's not just a weight thing because if
00:05:32
you if you think about, you know, people
00:05:34
who are competitive bodybuilders, they
00:05:38
look amazing on the outside and they're
00:05:41
falling apart on the inside. And these
00:05:44
people often suffer with digestive
00:05:46
health problems. I know because they
00:05:48
reach out to me, including many people
00:05:50
that are wellknown who look incredible
00:05:52
and they're suffering with gut issues
00:05:54
and then ultimately they're at risk for
00:05:56
other health related problems
00:05:57
afterwards. So on this point of
00:05:59
inflammation is when your immune system
00:06:01
kind of stays on. Why does it stay on
00:06:04
and uh I mean how do I turn it off?
00:06:06
>> Well, we we have to start with uh
00:06:07
acknowledging that the reason why this
00:06:09
causes problems is that it let's like
00:06:12
sort of use an analogy of the immune
00:06:15
system is your small army and they're
00:06:19
there to defend you. And when we
00:06:21
activate the army and they're actually
00:06:23
going to war, you have to expect that
00:06:26
there's going to be damage to the
00:06:28
surrounding areas,
00:06:29
>> right? Like if people if if there's a
00:06:31
war occurring, of course there's
00:06:33
decimation and damage that occurs and
00:06:35
it's brutal. And the problem is that if
00:06:38
we're activating the immune system, the
00:06:40
the areas that are surrounding it,
00:06:41
that's your body, right? And the
00:06:43
decimation and destruction that's
00:06:45
occurring is within your own tissues,
00:06:47
within your organs. As I was researching
00:06:49
this book, I I I actually took three
00:06:52
years to understand this topic. And what
00:06:54
I discovered is a connection between
00:06:57
your immune system and your gut that is
00:06:59
undeniable.
00:07:01
And that connection becomes the powerful
00:07:03
fa factor that allows you to understand
00:07:07
why it happens and how we can fix it. We
00:07:11
have uh our gut microbiome and there are
00:07:15
38 trillion microbes that live inside of
00:07:17
our large intestine
00:07:19
and they include bacteria and yeasts and
00:07:22
and archa which are these things that
00:07:25
have been on the planet for 4 billion
00:07:26
years and possibly parasites. And so in
00:07:30
this entire community of microorganisms,
00:07:33
they're there with a purpose and that is
00:07:35
to support you and your physiology. One
00:07:38
of their key jobs is actually to uh
00:07:42
basically feed the gut barrier that
00:07:45
lines your entire intestines.
00:07:46
>> Do you want to show me on using this?
00:07:48
>> Sure.
00:07:48
>> Is this a the right part of the body?
00:07:51
>> So now the large intestine
00:07:54
um is the home to your microbiome. So
00:07:57
these 38 trillion microbes this is their
00:07:59
this is their residence. This is their
00:08:00
domain where they live. Now this entire
00:08:03
system which is like on the order of 20
00:08:08
or 25 feet so like something on the
00:08:10
range of 6 to 8 mters
00:08:12
it's coated with a single layer of cells
00:08:16
which we call the epithelial layer and
00:08:19
that is your gut barrier and it's a
00:08:21
quite fascinating part of your body
00:08:23
because this is like the castle wall and
00:08:26
keeps the bad stuff out but
00:08:28
simultaneously needs to allow the good
00:08:30
stuff in and These cells they turn over
00:08:33
every 3 to 5 days. So it's a beautiful
00:08:37
thing actually because every 3 to 5 days
00:08:40
you have an opportunity to create a
00:08:42
brand new gut barrier. So within the
00:08:45
system the microbes that live inside
00:08:47
your colon their job is to basically
00:08:49
repair and restore the gut barrier. And
00:08:53
when the gut barrier is intact
00:08:56
it's going to do its job of protecting
00:08:57
the immune system.
00:09:00
And when the gut barrier starts to break
00:09:01
down, then things can sneak across
00:09:06
which we would refer to as increased
00:09:08
intestinal permeability, but the common
00:09:10
language is leaky gut. The immune system
00:09:13
will see and recognize things that
00:09:16
aren't supposed to be there. And so the
00:09:19
immune system then steps up and wants to
00:09:22
take it out. And that basically means it
00:09:25
needs to get activated and attack.
00:09:28
And that is inflammation.
00:09:30
So the breakdown of these three systems
00:09:32
that start with the microbes, microbes
00:09:34
are actually your first layer of defense
00:09:38
and then leading to the breakdown of the
00:09:39
gut barrier is what ultimately activates
00:09:43
the immune system when we have things
00:09:44
that are sneaking across that are not
00:09:46
supposed to be there. the reverse can
00:09:49
also be true. And that to me is where
00:09:52
the exciting opportunity exists is that
00:09:54
if you can heal the gut microbes, then
00:09:56
the gut microbes can get back to work
00:09:58
and do their job of repairing and
00:10:00
restoring the gut barrier. And when you
00:10:02
create a strong gut barrier, then
00:10:05
basically you're protecting the immune
00:10:06
system. And then what you see actually
00:10:08
is the immune system cools off and it
00:10:10
becomes more tactical and capable of
00:10:12
doing its job.
00:10:14
>> Okay? And when we're eating lots of bad
00:10:17
stuff and you know many of the things
00:10:19
we're going to talk about today are
00:10:20
causing a breakdown in those microbes
00:10:23
which is causing the gut barrier to
00:10:24
worsen which is causing the immune
00:10:27
system to kick in which is causing the
00:10:28
inflammation and the inflammation is
00:10:30
therefore causing our cells to be
00:10:33
damaged. What's the immune system
00:10:37
overfunctioning causing?
00:10:40
Like you you're talking about the army
00:10:41
analogy where there's an army and
00:10:42
they're at war and some of them are
00:10:44
damaging the surroundings.
00:10:47
>> How is it damaging my surroundings? My
00:10:49
immune system being on all the time.
00:10:52
Well, so what ends up happening is it
00:10:54
sets off this sort of chain reaction
00:10:57
which can have an effect throughout your
00:10:59
entire body where the immune cells, it's
00:11:02
not just a couple of immune cells, they
00:11:04
start to basically send out signals and
00:11:06
these signals we call them cytoines. So
00:11:08
you can measure those cytoines and those
00:11:10
are basically communication tools that
00:11:13
the immune cells are using with each
00:11:14
other to basically call for help. So and
00:11:17
as they get revved up these cytoines
00:11:19
start to go out and then this leads to a
00:11:23
cascade of even more immune cells
00:11:25
releasing even more cytoines. And so and
00:11:28
then kick off this wave and this is what
00:11:32
ultimately you can feel throughout your
00:11:33
entire body. um and it and it has these
00:11:36
consequences of basically causing damage
00:11:38
to these individual tissues. So it
00:11:39
depends on which tissue we're referring
00:11:41
to. Inflammation in the liver we would
00:11:43
call hepatitis, right? But at the same
00:11:45
time we have overwhelming evidence at
00:11:48
this point that inflammation in the
00:11:50
brain which we call neuroinflammation
00:11:53
has been associated with mood disorders.
00:11:55
So like major depression inflammation in
00:11:58
the brain has been associated with
00:11:59
cognitive disorders like Alzheimer's
00:12:00
disease, Parkinson's disease. So, and
00:12:03
it's not to claim it's not to claim that
00:12:05
all disease
00:12:07
literally is related or caused by the
00:12:10
gut microbiome. That's not the call.
00:12:12
It's more so to say that we need to
00:12:14
understand that our immune system is so
00:12:17
powerfully connected to our microbiome
00:12:19
that you cannot separate the two. And
00:12:22
there's evidence to suggest that we can
00:12:24
we can manipulate. So whether it be
00:12:27
antibiotics which decimate the gut or
00:12:30
the alternative the the opposite would
00:12:32
be a fecal transplant which rapidly
00:12:35
reinvigorates the gut and restores that
00:12:37
gut architecture and ecosystem.
00:12:39
>> What's a fecal transplant?
00:12:40
>> So fecal transplant is where you take a
00:12:42
healthy person's poop and you transfer
00:12:44
it into the person who's sick.
00:12:47
>> And where are they administering it?
00:12:49
>> The way that I've always done the fecal
00:12:51
transplant because I've done many
00:12:52
throughout my career is during a
00:12:54
colonoscopy.
00:12:55
So if in theory
00:12:58
>> colonoscopy what's a colonoscopy?
00:12:59
>> Yeah. So colonoscopy is is a medical
00:13:02
procedure where typically you would be
00:13:06
asleep and while you're asleep I take a
00:13:09
long flexible tube that is about the
00:13:11
size of my index finger and I can pass
00:13:14
that with control
00:13:17
all the way through the entirety of your
00:13:20
large intestine which is about five or
00:13:22
six feet long. And I can actually dip
00:13:25
into the last part of the small
00:13:28
intestine which we call the terminal
00:13:29
illium which is down here in the right
00:13:31
the right lower part of the abdomen.
00:13:33
You're administering the fecal
00:13:34
transplant because they they have this
00:13:36
vicious infection called CDEF
00:13:39
and and again those infections this
00:13:41
infection can be life-threatening. And
00:13:43
you're administering the fecal
00:13:44
transplant because the antibiotics are
00:13:46
not working. So you need an alternative
00:13:50
where the idea and goal is to restore
00:13:53
balance within the gut ecosystem.
00:13:56
>> Yeah. You're putting good bacteria in,
00:13:58
not taking bad bacteria. Yeah.
00:13:59
>> Not taking all bacteria out, I guess.
00:14:01
>> So you put and you put the good bacteria
00:14:03
in and when this happens, you're
00:14:06
actually all at once reinstalling
00:14:10
potentially hundreds of species
00:14:12
in balance in the right amounts. So,
00:14:15
it's like an entire ecosystem
00:14:16
transplant. It would be like us being
00:14:19
like, "Okay, uh here's this forest
00:14:21
that's not doing well. We're going to
00:14:24
take the Amazon and we're going to
00:14:25
transplant it into the space." And now
00:14:28
that we have all these animals that like
00:14:30
do well in the space, the forest is
00:14:32
washing. It's vibrant again. So, going
00:14:34
back to our point about the immune
00:14:35
system, the reason why the immune system
00:14:37
is staying on is because I have damaged
00:14:40
my gut and it's essentially trying to
00:14:42
repair my gut. And so if I live in a
00:14:44
permanent state of a damaged gut because
00:14:46
of what I'm consuming, then I'm going to
00:14:48
live in a permanent state theoretically
00:14:50
of inflammation. The thesis from my
00:14:53
perspective is that the modern world and
00:14:56
the way in which we live is damaging our
00:14:59
gut, damaging our microbiome, and then
00:15:02
we're suffering the consequence of that
00:15:04
which is disruption of our gut barrier
00:15:06
and ultimately the activation of our
00:15:08
immune system in this forever war, which
00:15:11
is chronic great inflammation.
00:15:13
How was cancer associated with this? We
00:15:15
you talked about 130 different diseases
00:15:17
and in your book I think it's around
00:15:19
page 22 you mentioned I think it's
00:15:22
chemotherapy where you're making an
00:15:24
analogy between how chemotherapy kind of
00:15:26
wipes everything out and how a poorly
00:15:29
kept gut is associated with an increase
00:15:31
in cancer likelihoods.
00:15:34
Let's start with this. Your body
00:15:37
produces 3.8 million cells every second.
00:15:41
Your immune system has the
00:15:43
responsibility of identifying where
00:15:45
there's a problem and taking it out. You
00:15:48
can't possibly create 3.8 million new
00:15:51
cells and not have some genetic
00:15:53
abnormality that could turn into cancer.
00:15:56
Right? So, the responsibility of the
00:15:58
immune system is to basically be perfect
00:16:01
every day of your life and remove those
00:16:03
problematic cells before they turn into
00:16:05
something bigger and better.
00:16:08
It's an impossible task. There's an
00:16:10
entire story that's unfolding now in
00:16:12
this conversation about how the gut
00:16:14
microbiome is connected to our immune
00:16:17
system and the way in which we treat
00:16:19
cancer and it's it started really in
00:16:22
melanoma. We have been using sort of
00:16:25
immune manipulations for a very long
00:16:27
time to treat melanoma. But what changed
00:16:31
is they were using these things called
00:16:33
amunotherapy.
00:16:35
To be more specific, immune checkpoint
00:16:38
inhibitors. So it turns out that your
00:16:41
immune cells have like basically a kill
00:16:44
switch. If there was a problem, you
00:16:46
could like flip it off immediately.
00:16:48
And that specific receptor is called
00:16:50
PD1. And the tumors,
00:16:54
they're so nasty because they produce
00:16:57
this protein that basically activates
00:16:59
the kill switch,
00:17:00
>> turns off your immune system,
00:17:01
>> and it turns off your immune system.
00:17:04
So the immune checkpoint inhibitor, the
00:17:06
idea is to basically flip that switch
00:17:09
back on. And by flipping it on, activate
00:17:13
your immune system, which will then wake
00:17:15
up, see this cancer, be like, okay, that
00:17:18
needs to be taken out, and go after it.
00:17:21
If someone received antibiotics before
00:17:24
the immune checkpoint inhibitor, they
00:17:25
didn't do well. So then it raised the
00:17:27
question, maybe this is a microbiome
00:17:29
thing. So they said, okay, well, if
00:17:30
antibiotics do this, what happens if we
00:17:32
move in the opposite direction and
00:17:34
basically act like restore the
00:17:36
microbiome with a fecal transplant? And
00:17:39
what they discovered was incredible
00:17:40
results. There's now multiple studies in
00:17:43
melanoma where they take people and they
00:17:46
give them a fecal transplant from
00:17:47
someone who was a responder
00:17:50
and give it to the person who's about to
00:17:51
go get treated. And that's what they
00:17:54
did. And and with incredible results,
00:17:57
like literally twice as many people were
00:18:01
beating cancer relative to the
00:18:04
expectation. The fascinating thing about
00:18:06
that is that it's not just a cancer
00:18:10
story. There's research now in
00:18:12
Parkinson's disease. So Parkinson's
00:18:15
disease is a neurocognitive disorder. So
00:18:18
that means basically it's a it's a brain
00:18:21
condition.
00:18:22
>> Mhm.
00:18:22
>> Well, it turns out
00:18:24
that Parkinson's
00:18:27
probably starts in the gut and this is
00:18:30
actually a disorder of the gut brain
00:18:33
connection because both parts are
00:18:35
involved. It's not just the brain
00:18:38
condition. The brain condition is
00:18:40
actually
00:18:42
the more severe part. So
00:18:47
for the people who are listening at
00:18:48
home, we have a model out and I have
00:18:52
just lifted their skull like uh Hannibal
00:18:55
Lectar and exposed their brain tissue.
00:18:57
And what we want to talk about is the
00:18:58
brain gut connection, the connections
00:19:00
between the brain and their intestines.
00:19:03
And so we have classically thought of
00:19:05
Parkinson's disease as being a brain a
00:19:07
brain health problem. But I'm here to
00:19:09
tell you that this problem begins down
00:19:11
here in the gut and involves the
00:19:13
connections between the two because
00:19:15
every single person that I've ever seen
00:19:17
with Parkinson's disease, they're
00:19:19
constipated.
00:19:21
All of them.
00:19:23
And what's interesting is that they've
00:19:26
now shown that the constipation
00:19:29
comes before the Parkinson's disease. So
00:19:33
now this doesn't mean for people who are
00:19:35
constipated, there's a lot of you out
00:19:36
there. This doesn't mean that if you're
00:19:38
constipated, you're going to develop
00:19:39
Parkinson's disease. There's a very
00:19:41
small percentage of people, but it's
00:19:43
important to understand that the the
00:19:45
manifestations of this health condition
00:19:47
actually start in the digestive system
00:19:48
before they actually transfer up to the
00:19:51
brain. And so now in this study, Steve,
00:19:54
what they did is they took these people
00:19:56
who have Parkinson's disease. They gave
00:19:57
them a fecal transplant.
00:19:59
>> They gave them a poo transplant.
00:20:00
>> They gave them a poo transplant. And
00:20:04
what they found was a year later
00:20:09
they had a durable continued benefit in
00:20:12
terms of their movement issues.
00:20:16
There are now other studies with
00:20:18
Parkinson's disease that are showing
00:20:19
benefit both for the brain and the
00:20:23
symptoms of Parkinson's disease, but
00:20:24
also for the gut in terms of that
00:20:26
constipation that I was talking about. I
00:20:28
mean, it begs the question, these poo
00:20:30
transplants sound great.
00:20:31
>> Can the average person go and get one?
00:20:33
>> I think we need to talk about that.
00:20:35
>> Yeah, we need to talk about that because
00:20:36
there was a Netflix special where they
00:20:38
made it sound like uh you should just do
00:20:41
it at home. Do not do that. Please do
00:20:43
not do that. So, number one, we need to
00:20:47
study and adequately understand what the
00:20:49
risks are. The the fecal transplant
00:20:51
makes it sound like this is like the
00:20:53
quick easy thing that you do and you fix
00:20:55
your entire life, but that's not the
00:20:58
same as rebuilding your microbiome using
00:21:01
the lifestyle and diet tools that
00:21:04
actually are going to give you the
00:21:05
meaningful health impact that you're
00:21:07
searching for
00:21:07
>> over the long term.
00:21:08
>> Over the long term, a huge percentage of
00:21:10
the population struggle with gut
00:21:13
problems. We asked the D of aio audience
00:21:15
and uh roughly it was over 60% of people
00:21:19
that listen said that they're currently
00:21:21
struggling with some kind of gut problem
00:21:22
whether it's bloating or some kind of
00:21:24
discomfort or just digestion issues
00:21:27
generally.
00:21:29
Now that's 61% of people responding to
00:21:30
those three words bloating, discomfort,
00:21:32
irregular digestion. Then about 15% of
00:21:35
people said that they have IBS. Like 14
00:21:38
15% of people said self diagnose that
00:21:40
they think they have irritable bowel
00:21:41
syndrome.
00:21:44
Am I right in thinking
00:21:46
the causes of what they're saying they
00:21:50
have are wildly different potentially?
00:21:52
Or is it like one or two things? Cuz I'm
00:21:55
trying to figure out how I help those
00:21:56
61% of people that like me have eat
00:22:00
something sometimes and then feel
00:22:02
and then not really sure what it is,
00:22:04
feel a little bit bloated, might feel a
00:22:05
bit gassy, um might have strange
00:22:08
digestion, but not necessarily sure
00:22:10
what's causing it and when. Yeah, I mean
00:22:12
this is the same issue that I struggle
00:22:14
with, right? So I I I write a book with
00:22:16
the goal of trying to help as many
00:22:17
people as possible knowing that you
00:22:20
can't there's no one-sizefits-all,
00:22:22
right? So ultimately it's about
00:22:23
empowering people with the right
00:22:25
information and helping them to
00:22:27
identify. I literally wrote about this
00:22:28
in my author's note right in the front
00:22:29
of the book, which is basically to say
00:22:31
you're all going to read the same book,
00:22:33
but the way in which this book touches
00:22:35
you is going to be unique to you.
00:22:37
There's going to be something in there
00:22:38
that you're going to find that you're
00:22:40
like, that's my moment. That's my aha
00:22:41
moment, right? And for many people, like
00:22:44
just looking statistically, looking at
00:22:46
the average American diet, there's a
00:22:48
huge opportunity when it comes to diet.
00:22:50
And that is where I put a lot of energy
00:22:52
and attention because I just I know what
00:22:54
the stats say. So, I know America needs
00:22:56
this. But at the same time, there's a
00:22:59
conversation that gets into other topics
00:23:01
that look, the way that we live is
00:23:04
different than the way that our
00:23:06
grandparents grew up when they were
00:23:07
kids.
00:23:08
>> Mhm. To me, it's more about like helping
00:23:10
people to see like what is that one
00:23:12
thing for them. There's some people who
00:23:13
are going to be listening to this that
00:23:15
it's not their diet, it's not sleep,
00:23:17
it's not circadian rhythm, it's trauma.
00:23:20
And I think that these are things that
00:23:21
need to like we need to shine a light on
00:23:22
that. We'll do all of that. On this
00:23:24
point about bloating, discomfort,
00:23:26
irregular digestion, if I have one of
00:23:28
those things, does that theoretically
00:23:30
mean that something is not right?
00:23:33
>> Everyone gets bloated once in a while.
00:23:35
So, I think I think it would be unfair
00:23:37
to make it sound like you should never
00:23:38
have any adverse symptoms at all.
00:23:40
>> Right.
00:23:41
>> But if it's prolonged,
00:23:42
>> but if it's prolonged, if it's a chronic
00:23:43
health issue, if you're the type of
00:23:45
person who you wake up in the morning
00:23:46
and you say, "I hope today is going to
00:23:48
be a good day. I hope I don't have to
00:23:49
deal with that specific issue." You you
00:23:51
have a problem like we already know. And
00:23:54
then we have to work on that to address
00:23:56
that issue. And how we go about that, I
00:23:59
think needs to be on some level
00:24:01
personalized.
00:24:02
But the tools that are at our disposal
00:24:06
remain the same. So it's just a matter
00:24:07
of like let's put it on the table. Here
00:24:10
are your choices. You pick which ones
00:24:12
are most applicable to you. Where are
00:24:14
the opportunities for you? And I I can't
00:24:16
tell you that without knowing more about
00:24:17
you.
00:24:17
>> What about this issue of people getting
00:24:18
gassy like farting a lot?
00:24:20
>> Yeah.
00:24:21
>> Is that typically associated with one
00:24:22
particular gut issue or is that again
00:24:25
could that be a plethora of issues?
00:24:26
>> So it could be it could be a plethora of
00:24:28
issues. This is this is a common
00:24:30
problem. If I have to like start with
00:24:32
what is my number one thing, it's
00:24:34
constipation for sure. 100%. There are
00:24:38
so many people who are listening right
00:24:40
now that are constipated and they don't
00:24:42
even know it because they poop every day
00:24:45
and they think that how often they poop
00:24:47
is the definition. And that's not true.
00:24:51
So constipation is what happens when
00:24:53
you're not adequately emptying your
00:24:55
bowels.
00:24:58
And that could be a frequency problem,
00:25:00
but it could also be that it's a partial
00:25:03
poop.
00:25:04
>> Oh, okay. Cuz I thought constipation was
00:25:06
if you just haven't been you can't go
00:25:08
you go to the toilet and nothing comes
00:25:09
out.
00:25:09
>> Look, don't get me wrong. If you if you
00:25:10
don't poop for a week, I know you're
00:25:12
constipated. I don't need to ask any
00:25:13
more questions. If you go a week, but if
00:25:15
it's there are people who they poop
00:25:17
every other day. That's their normal.
00:25:20
They feel fine. They don't have any gut
00:25:22
symptoms. They don't have a constipation
00:25:23
problem. We're okay.
00:25:25
>> Right? Right. So frequency is not the be
00:25:27
all and end all.
00:25:28
>> It's part of the it's part of the
00:25:29
equation, right? But there's also people
00:25:32
who they poop and I I want to sort of
00:25:35
paint the picture and forgive me like I
00:25:37
feel very comfortable talking about
00:25:38
poop. This is what I've done for a
00:25:40
living.
00:25:41
>> But they they go to the bathroom in the
00:25:44
morning. They struggle.
00:25:46
It's not satisfying. They had to work
00:25:49
really hard to get a little nugget to
00:25:50
come out. And then they feel like they
00:25:53
still have to go.
00:25:55
and maybe 45 minutes later they poop
00:25:58
again. Okay, that's not a new poop.
00:26:01
You're doing partial poops. You're
00:26:02
probably doing a 20 or 25% poop. So, you
00:26:06
could poop three, four times during the
00:26:07
day. You might not still be fully
00:26:09
emptying your bowels, right? And so that
00:26:13
so that's an example of a person who can
00:26:15
actually be struggling with bloating and
00:26:16
constipation and not think because
00:26:18
they're like, "Doc, I'm pooping three
00:26:20
times a day."
00:26:21
>> Where is the gas coming from in that?
00:26:23
Why why do people you eat something and
00:26:25
then you fart a lot? What's going on?
00:26:27
>> So gas so gas travels with poop. Um uh
00:26:31
you may I don't mean you specifically,
00:26:33
Steve, people listening may notice this
00:26:36
that you wake up in the morning and
00:26:39
you're farting like crazy. And that
00:26:42
farting continues until you actually
00:26:45
have your morning bowel movement. And
00:26:46
then once you have your good, healthy
00:26:48
morning bowel movement, you feel solid
00:26:50
and you're not farting anymore, right?
00:26:52
the gas travels with the poop. So, and
00:26:54
the reason why this happens is because
00:26:56
first of all, your poop is not just the
00:26:59
leftover remains of your food. Actually,
00:27:01
your poop is predominantly your
00:27:03
microbiome.
00:27:06
60% of the weight of your stool is
00:27:08
microbial.
00:27:10
>> Really?
00:27:10
>> Yes.
00:27:12
>> When you say microbial, you mean like
00:27:13
the bacteria?
00:27:14
>> The bacteria.
00:27:14
>> 60% of it.
00:27:15
>> Let me give you an example. If I took
00:27:17
your drink and I added some soluble
00:27:20
fiber, which is prebiotic, into your
00:27:22
drink.
00:27:23
>> Yeah.
00:27:24
>> There's no grit, there's no roughage,
00:27:26
you don't even know it's there. And
00:27:29
you're going to have a bigger, healthier
00:27:30
bowel movement tomorrow as a result of
00:27:32
what I just did. Why? Because I fed your
00:27:35
microbes and they grow stronger and then
00:27:37
they multiply. And because they
00:27:39
multiplied, you have a bigger bowel
00:27:40
movement,
00:27:42
>> right? That's the way that that works.
00:27:44
Now, don't get me wrong. You eat, you
00:27:46
know, a salad, you're going to end up
00:27:48
with a bigger bowel movement as well,
00:27:50
but a big part of that is the fiber
00:27:52
within that salad that's feeding these
00:27:54
microbes. They multiply, they grow, and
00:27:55
you have a big bowel movement.
00:27:56
>> So, if that was my if that was my my
00:27:59
store, my poop, I'm holding a chocolate
00:28:00
bar here. 60% of that would be the
00:28:04
microbes.
00:28:04
>> 60% of that would be the microbes. Yes.
00:28:07
So for that person when the poop is in
00:28:11
gridlock and it's not moving through
00:28:14
then those microbes are basically
00:28:16
sitting there with unlimited time to
00:28:20
ferment
00:28:21
and produce gas.
00:28:23
>> Okay?
00:28:23
>> So anything they come into contact with,
00:28:25
they're just going to start working on
00:28:26
it. So and it's not just like a fiber
00:28:28
thing. Anything they come into contact
00:28:30
with, it could be protein, they will
00:28:32
ferment it. They will produce gas. So,
00:28:34
this is a big part of the reason why
00:28:35
constipation is so strongly associated
00:28:37
with gas and bloating.
00:28:39
>> When people eat dairy and things like
00:28:40
that, and I think some people that have
00:28:42
gluten, they they often tend to get a
00:28:44
little bit gassy.
00:28:45
>> Yeah.
00:28:46
>> Is that constipation?
00:28:48
>> Gas and bloating is not just a
00:28:49
constipation issue. I would argue that
00:28:52
constipation is the number one cause of
00:28:54
that particular issue, but there's many
00:28:55
potential causes. Number one could be
00:28:57
motility. That's constipation.
00:28:59
>> What's motility?
00:29:00
>> Motility is the way in which your
00:29:01
intestines move. So if the intestines
00:29:04
move too fast and out of rhythm, you get
00:29:06
diarrhea. If the intestines slow down
00:29:09
too much, sluggish, you get
00:29:12
constipation. We want the intestines in
00:29:14
a rhythm because when they're in a
00:29:16
rhythm, just like your heart, that's
00:29:19
when they perform their best. So in a
00:29:21
rhythm basically means predictable,
00:29:23
consistent daily bowel movements. That's
00:29:26
ultimately where we would love to be,
00:29:28
right? And that in a way taps into like
00:29:30
an entire circadian conversation that we
00:29:32
can have later. This is a part of your
00:29:34
circadian rhythm is a fantastic morning
00:29:37
bowel movement. Motility is just one of
00:29:40
the causes of gas and bloating. The
00:29:42
second is the microbiome. If you have a
00:29:44
microbiome that's damaged and
00:29:46
struggling, it's not going to be able to
00:29:48
do its job the way it's supposed to. And
00:29:51
part of its job is processing and
00:29:53
breaking down fiber. Because the fiber
00:29:57
in our diet, we don't have the enzymes
00:29:58
to digest it. So, it works its way
00:30:01
through the intestines, comes into
00:30:02
contact with the microbes, and the
00:30:03
microbes, they have literally 60,000
00:30:06
enzymes that we don't have as humans.
00:30:10
They go to work as teams. Fiber stops
00:30:14
being fiber, produces short- chain fatty
00:30:16
acids. This is the way that it's
00:30:18
supposed to work.
00:30:20
When your gut is not happy, they're
00:30:22
weak. the microbes are weak and you're
00:30:25
asking them to do work and they can't
00:30:27
handle that and you end up with sloppy
00:30:30
digestion and that's gas and bloating.
00:30:33
The third thing can be your diet. So you
00:30:36
just mentioned dairy which contains
00:30:38
lactose. Lactose can be easily fermented
00:30:42
to produce gas.
00:30:44
You mentioned gluten.
00:30:46
Gluten itself is a protein. So can
00:30:49
gluten technically be fermented? Yes, it
00:30:51
could be technically fermented, but
00:30:52
that's not really the that's not really
00:30:53
what's going on. What's happening is
00:30:56
that gluten containing foods, which are
00:30:59
wheat, barley, and rye,
00:31:02
also contain these carbohydrates called
00:31:05
fruans.
00:31:07
And fruans are actually really good for
00:31:09
our microbes. They're prebiotic.
00:31:12
But if you consume a very large amount
00:31:14
of them and you're not used to eating
00:31:16
these foods,
00:31:18
it can cause gas and bloating. these
00:31:20
days. When I was younger, if I had uh if
00:31:22
I had pasta, I was fine. If I have pasta
00:31:24
these days, I'm going to feel it for the
00:31:26
next like two two days.
00:31:28
>> Really?
00:31:28
>> Yeah. I don't know. And I don't even
00:31:29
know what's going on. But then other
00:31:30
people can eat pasta as much as they
00:31:33
want, it seems.
00:31:34
>> Out of curiosity, can you go to Italy
00:31:35
and eat pasta and be okay or no? Same
00:31:37
thing.
00:31:38
>> I haven't really not really tried. Um,
00:31:41
>> anecdotally, I think when I remove when
00:31:44
I have like nongluten
00:31:47
bread or non-gluten pasta, I I think I'm
00:31:50
I feel much better. But I but I'm well
00:31:52
aware from speaking to people like
00:31:54
yourself that such a small percentage of
00:31:56
the population is actually gluten
00:31:57
intolerant, but we all kind of think we
00:31:59
are to some degree. I think it's was
00:32:01
what's the the numbers? Is it like 20%
00:32:03
of people think they are or something?
00:32:04
So, like here in Los Angeles, it's um
00:32:07
like probably 80% of people
00:32:09
>> think that
00:32:10
>> well like almost everyone's gluten-free.
00:32:12
Yeah. Right.
00:32:13
>> Which
00:32:13
>> they don't need to be. And and actually
00:32:15
it can cause problems. It can it can
00:32:17
cause problems to be gluten-free unless
00:32:20
you know what adaptations to make.
00:32:23
>> So, what are you when you ask that
00:32:24
question about Italy, what are you
00:32:25
getting at? There's a processing issue
00:32:28
in the United States involving wheat,
00:32:32
which is that they allow the wheat to be
00:32:35
sprayed with glyphosate,
00:32:37
which is Roundup. It's a weed killer.
00:32:40
And you they do that to basically dry it
00:32:42
out as quickly as possible. So, imagine
00:32:44
for a moment that you're a farmer, and
00:32:46
you have this this field of wheat. You
00:32:48
harvest it. Okay, here are your choices,
00:32:50
Steve. You can wait a couple weeks and
00:32:53
let it dry out naturally in the air and
00:32:55
and store it somewhere or you can spray
00:32:58
it with this chemical and it will be dry
00:32:59
by tomorrow and then you can chip it up.
00:33:01
>> Yeah.
00:33:02
>> Right. And the problem is that
00:33:03
glyphosate is not on the label. You
00:33:06
would never know whether it's sprayed or
00:33:08
not sprayed unless you're buying
00:33:09
organic. If you buy organic, then by
00:33:11
definition they're not allowed to spray
00:33:12
it.
00:33:14
You would never know if it's there. The
00:33:17
the the thing about glyphosate is that
00:33:20
it's been approved
00:33:22
to exist in our food system under the
00:33:25
assumption of safety
00:33:28
because what it does is it shuts down
00:33:31
this thing called the Schikim pathway
00:33:34
and that kills weeds or it kills plants
00:33:38
and we have a workaround and it has to
00:33:41
do with basically amino acids. We have a
00:33:42
workaround where we can basically create
00:33:44
those amino acids as humans,
00:33:47
but the plants can't. So the plants die,
00:33:50
we live. But there's a problem, which is
00:33:53
that the microbes
00:33:55
that live inside of our large intestine,
00:34:00
they don't have the workaround.
00:34:02
So that microscopic amount of
00:34:05
glyphosate, you would say, well, us big
00:34:08
humans, that's so small. Yeah. But what
00:34:10
do you think happens when it comes into
00:34:11
contact with them?
00:34:14
We know that glyphosate disrupts the
00:34:17
microbiome,
00:34:18
that it depletes the beneficial
00:34:20
bacteria,
00:34:21
and the ones that tolerate it the best
00:34:23
are the inflammatory ones,
00:34:25
>> the bad bacteria.
00:34:26
>> The bad bacteria. So, you're shifting
00:34:27
the balance. And this is this is a small
00:34:30
thing, but I hear from people, Steve,
00:34:31
that go to Italy, they say, "I can't eat
00:34:34
wheat in the United States." And then
00:34:37
they go to Italy and they're fine. And
00:34:39
you think it's that glyphosate.
00:34:40
>> Yeah. They don't do that there.
00:34:41
>> So if I tried I'll try organic pasta
00:34:44
tonight
00:34:46
and maybe that'll be better.
00:34:47
>> Yes. And then like the alternative
00:34:49
choice is how do you do with bread? Are
00:34:52
you okay?
00:34:53
>> Uh not all bread. My my generally I stay
00:34:58
away from bread.
00:34:59
>> Okay. Do you ever eat sourdough?
00:35:00
>> Yeah.
00:35:01
>> Do you do okay with sourdough?
00:35:02
>> Yeah.
00:35:03
>> There we go. So here's here's the second
00:35:05
part of this equation. Put the
00:35:06
glyphosate. Put that to the side for a
00:35:08
moment. Let's talk about the fruans that
00:35:09
we were talking about a moment ago.
00:35:11
>> When you ferment your uh your wheat,
00:35:15
when you ferment your dough, you
00:35:17
actually reduce the frucan content.
00:35:20
>> What's fru?
00:35:21
>> So these are the the longchain
00:35:23
carbohydrates
00:35:24
that exist in wheat, barley, and rice.
00:35:26
So if it contains gluten, it also
00:35:28
contains these fruans. Like gluten is
00:35:29
not the only thing in wheat, right? And
00:35:32
these fruans, again, they're good for
00:35:34
you. They're good for your microbiome.
00:35:37
But people who have a slightly damaged
00:35:39
gut, they struggle to process and digest
00:35:42
them. So this would explain why some
00:35:45
people they eat they eat, you know,
00:35:47
wheat containing, gluten containing
00:35:48
foods and they struggle, but they do
00:35:51
okay with sourdough because if you
00:35:53
ferment the the bread, it takes it
00:35:56
reduces the frucine content and actually
00:35:57
then you can tolerate it.
00:35:58
>> Oh, okay. So you think it might be the
00:36:00
fruine in the bread that I have an issue
00:36:01
with and sourdough doesn't have fruine
00:36:03
in it. Yeah, there was there was a study
00:36:05
that was in gastronurology a few years
00:36:06
ago. G gastronurology is the top journal
00:36:08
in my field where basically they they
00:36:11
sent people home with a bunch of
00:36:12
breakfast bars. All right, not
00:36:15
chocolate, but nonetheless, they sent
00:36:17
people home with a bunch of breakfast
00:36:18
bars, three of them. One of them was a
00:36:20
placebo bar, so they didn't add anything
00:36:22
special. One of them contained a very
00:36:25
large concentration of gluten
00:36:28
and then the third one contained the
00:36:30
frucans.
00:36:32
And the placebo is our standard. We're
00:36:34
going to compare to that. When people
00:36:36
ate the gluten containing bar, and these
00:36:38
were, by the way, people that um they
00:36:40
did not have celiac disease, they did
00:36:43
have gluten problems according to them,
00:36:45
right? So like this is like the 20% of
00:36:47
people that you mentioned a moment ago
00:36:49
who think they might have a gluten
00:36:50
problem. When they ate the gluten
00:36:52
containing bar,
00:36:54
they actually had less symptoms
00:36:57
than the placebo.
00:37:01
So in other words, the gluten is not the
00:37:03
problem.
00:37:05
But when they ate the fruc containing
00:37:06
bar,
00:37:08
they were triggered.
00:37:11
So basically what this said is that we
00:37:14
have been taking this concept of gluten
00:37:16
intolerance and we've we've misnamed it.
00:37:19
It's not a gluten intolerance, it's a
00:37:20
fruine intolerance. These are people who
00:37:22
are tending to struggle with these
00:37:24
particular parts of that food. What
00:37:25
foods contain fruine? So, uh, wheat,
00:37:28
barley, and rye,
00:37:30
>> okay?
00:37:31
>> And different there's there's many
00:37:33
different types of fruans, by the way.
00:37:35
So, you may not react to all of them.
00:37:39
You may react to just some of them,
00:37:42
>> but like garlic and onions are also
00:37:44
classic. So, you hear people who are
00:37:46
like, I can't eat garlic. I feel it's
00:37:47
horrible. Right? That's a that can be a
00:37:49
fru issue. Te, amaranth, sorghum,
00:37:52
um, quinoa. These are these are whole
00:37:56
grains that don't contain gluten and
00:38:00
they also don't contain frucans.
00:38:04
>> How long does it take to repair the gut
00:38:08
when you have done damage to it? That's
00:38:11
a very broad question intentionally, but
00:38:13
generally for the average person who's
00:38:15
done who sort of irritated their gut,
00:38:17
how long does it take to restore and for
00:38:18
those microbes to go back? It really
00:38:21
depends. You have to start with, okay,
00:38:24
what's your starting point, right? Like
00:38:25
how deep is the damage? How bad is it?
00:38:28
Because for the people who have
00:38:29
ulcerative colitis or Crohn's disease,
00:38:31
those are forms of inflammatory bowel
00:38:33
disease.
00:38:35
Those people have the deepest dis
00:38:37
dispiosis. Dispiosis is the word that we
00:38:39
use for a damaged gut. Is it possible to
00:38:41
reverse that?
00:38:42
>> Um, it's possible to put them into
00:38:45
remission
00:38:47
so deeply that they don't have a flare.
00:38:50
>> Is that what the flare looks like on
00:38:52
this little model that I have in front
00:38:53
of me?
00:38:54
>> Yes. So, so going back for the people
00:38:56
who are listening and not on YouTube,
00:38:58
you can flip over to YouTube if you're
00:38:59
interested. But what I'm showing here is
00:39:02
the model of the large intestine. And
00:39:04
the model includes a little area that it
00:39:06
looks raw,
00:39:08
>> ulcerated, it's bleeding. It if you if
00:39:11
you were to bump up against it, it's
00:39:13
going to start to you'll start to see
00:39:15
blood coming out. So, it's like a it's a
00:39:17
very vulnerable sensitive uh area. Now,
00:39:20
these inflammatory bowel diseases,
00:39:21
Steve, I have an interesting study on
00:39:23
this topic. They are to me the classic
00:39:27
gut inflammatory health condition.
00:39:30
And what's happening is the immune
00:39:32
system is attacking the microbiome.
00:39:37
So technically, it's not actually
00:39:39
autoimmune
00:39:40
because autoimmune would be you're
00:39:42
attacking your own body. The immune
00:39:44
system is not attacking your intestines.
00:39:46
The immune system is attacking your
00:39:47
microbiome and rejecting it.
00:39:50
And because that's happening, your
00:39:52
intestines are stuck in the middle.
00:39:54
>> So this here is the immune system
00:39:57
attacking the microbiome. It's attacking
00:39:59
the microbiome which is in the tube of
00:40:01
the large intestine and the immune
00:40:04
system is trying to get at it and kill
00:40:05
it.
00:40:06
>> Why?
00:40:06
>> And because it's decided that it's the
00:40:08
enemy. So the immune system is confused
00:40:11
because when we're born,
00:40:13
we don't have much of a microbiome at
00:40:16
birth. It's the closest that we will get
00:40:17
to not really having anything. And then
00:40:20
during the first three years of life,
00:40:23
you build your microbiome through your
00:40:25
life experience. And by three years of
00:40:27
age, you are basically fully adult-sized
00:40:29
in terms of your microbiome. During this
00:40:31
time, your immune system is learning
00:40:35
from and with those microbes. So,
00:40:39
there's this interplay between the two
00:40:41
that is undeniable
00:40:43
where when the microbiome is healthy
00:40:45
during childhood, during those first
00:40:46
three years, it results in a healthier
00:40:49
immune system.
00:40:50
>> So, what's going on here? The immune
00:40:52
system is supposed to acknowledge your
00:40:55
microbiome as being friendly and it does
00:40:58
not. It decides that your microbiome is
00:41:00
the enemy and so it's taking it out. So
00:41:03
what what what do you think is for
00:41:05
someone that has like irritable bowel
00:41:06
syndrome or Crohn's disease and they or
00:41:09
they you know they have one of these big
00:41:10
sort of ulcers in their small or large
00:41:13
intestine. Is it because of their
00:41:15
lifestyle typically a lifestyle change
00:41:18
or
00:41:20
>> or is it lots of things? What's the
00:41:21
number one perpetrator?
00:41:22
>> Okay. There's clearly a genetic
00:41:24
component.
00:41:25
>> Okay.
00:41:25
>> Okay. So, we have to we have to be
00:41:26
upfront about that. Like these are these
00:41:28
are things that are not necessarily
00:41:29
within a person's control entirely
00:41:32
>> because I mean there's no evolutionary
00:41:34
reason why this would happen.
00:41:35
>> Like there's no evolutionary reason why
00:41:37
you'd have severe gut digestion
00:41:39
problems.
00:41:40
>> No, it's not to there's no advantage to
00:41:41
it at all. And and these things that uh
00:41:45
that occur, they were quite rare years
00:41:49
ago. In fact, in third world countries
00:41:52
today, there's not much inflammatory
00:41:55
bowel disease. There's not a lot of
00:41:56
Crohn's disease and ulcerative colitis
00:41:57
in third world countries. If you go to
00:41:58
Africa, there's very little. And what
00:42:01
then what you see though is as countries
00:42:03
industrialize, there's a takeoff and
00:42:05
they start ramping up. So within the
00:42:07
United States over the course of 40
00:42:09
years from 1970 to 2010, ulcerative
00:42:12
colitis and Crohn's disease cases were
00:42:14
increasing by up to 55%.
00:42:17
And you can get that at any age.
00:42:20
>> You can get that at any age. Yeah.
00:42:21
>> So even if I'm healthy right now, I
00:42:23
could do a set of things that would give
00:42:25
me this.
00:42:25
>> Yes. In fact, if you take So back to our
00:42:28
conversation about antibiotics, if you
00:42:30
take antibiotics, your risk of
00:42:33
developing an inflammatory bowel disease
00:42:34
in the next year just doubled.
00:42:36
>> Oh gosh.
00:42:37
>> If you disrupt the gut with antibiotics,
00:42:39
which the antibiotics do, there's
00:42:41
nothing that will basically like
00:42:43
decimate the gut faster. Reducing gut
00:42:45
diversity. disrupting the gut barrier by
00:42:48
50% during a course of antibiotics and
00:42:51
activating the immune system. It really
00:42:53
speaks to that like if you take
00:42:54
antibiotics, these risks of inflammatory
00:42:57
health conditions really start to go up.
00:42:59
We see this in both adults and kids.
00:43:02
>> You had a patient of yours called
00:43:03
Michelle who took antibiotics and had a
00:43:07
life-threatening swelling of her colon.
00:43:10
This is this is the colon, right?
00:43:12
>> Uh
00:43:13
>> show me where the colon is.
00:43:14
>> So the colon is the large intestine.
00:43:16
>> Okay, fine. Yeah. Yeah.
00:43:16
>> And so she took an antibiotic and had a
00:43:18
life-threatening swelling of the of her
00:43:20
large intestine.
00:43:21
>> So she took an antibiotic. She took
00:43:23
clintomy which is a classic skin
00:43:27
antibiotic.
00:43:28
>> Okay.
00:43:29
>> And the problem is that clintomyosin
00:43:31
wipes out your gut like hard.
00:43:34
And when that happens, there's a risk
00:43:36
that this pathogenic like bad bacteria
00:43:40
called CIFF,
00:43:42
if it's in there, it can multiply and
00:43:45
then you get this infection, the C diff
00:43:47
infection that causes inflammation of
00:43:49
the entire colon. So this patient,
00:43:52
Michelle, what happens, I was on call
00:43:54
and I get this text and they say, "You
00:43:57
got to come to this room right now. This
00:43:58
patient is sick." And she had just been
00:44:00
transferred in from an outside hospital.
00:44:02
So, I was in the middle of typing up a
00:44:04
consultation. Drop that, run through the
00:44:07
hospital, walk into the room. She's
00:44:09
clutch clutching her belly and she's
00:44:12
moaning and groaning and she has no clue
00:44:15
where she is. She's sweaty. She's pale.
00:44:18
Her vital signs are completely out of
00:44:20
whack. Her heart is racing. She's
00:44:22
breathing really fast. And um and I did
00:44:27
a little test which is that I gently
00:44:31
bumped her bed just like that. And if a
00:44:36
person has severe inflammation of their
00:44:38
intestines,
00:44:40
they will jump if you do that because
00:44:43
they have peritonitis,
00:44:46
right? Or you could call it an acute
00:44:47
abdomen.
00:44:49
So just by bumping the bed like that was
00:44:51
ENOUGH FOR HER TO AND SHE'S SCREAMING,
00:44:54
RIGHT? And clutching her belly and she
00:44:55
has no clue where she is or what is
00:44:58
going on. She's completely delirious.
00:45:01
Uh she was maxed out on antibiotics.
00:45:04
Our choices were to rush her to surgery,
00:45:08
remove the colon, or alternatively to
00:45:11
give her a fecal transplant and give her
00:45:12
a shot at keeping her colon.
00:45:15
So, I take her down to the operating
00:45:17
room and I actually um used a I mean, I
00:45:21
won't bore you with the details, but I
00:45:22
used a special technique that's atypical
00:45:24
for what I would normally do because the
00:45:26
inflammation was so severe to pass a
00:45:29
scope.
00:45:31
So, this scope that I used was a smaller
00:45:33
scope to be more gentle.
00:45:35
>> A scope being a tube.
00:45:36
>> A scope is a tube. And I mentioned that
00:45:38
if you get a colonoscopy, it's the size
00:45:40
of my index finger. So that's like
00:45:42
probably about a centimeter across. But
00:45:45
I I instead went with a smaller scope
00:45:47
that's more like 5 millime 6 millimeters
00:45:49
across. It's more gentle and it just
00:45:52
makes it harder to do. But I I basically
00:45:54
passed the scope through her rectum and
00:45:57
all the way through her intestines to
00:46:00
get it over here on the right side. So
00:46:02
that's basically like I have now passed
00:46:04
all the way through her large intestine.
00:46:06
And in that location, I delivered the
00:46:09
fecal transplant to her.
00:46:11
And so the amazing thing is that number
00:46:15
one, that procedure went really well.
00:46:18
By the next day, she was a normal human
00:46:22
being. She was laying in bed. She was
00:46:24
able to have a conversation.
00:46:27
And after 2 days, she was so normal that
00:46:29
we were able to send her home.
00:46:32
So the entire
00:46:34
severe infectious issue that she was
00:46:37
facing
00:46:39
got shut down and corrected by restoring
00:46:43
her microbiome. And then when you
00:46:45
restore the microbiome, the C diff
00:46:47
basically gets suppressed and the immune
00:46:50
system falls back into balance. The
00:46:52
inflammation washed away.
00:46:54
>> So do you have like a like a fridge full
00:46:56
of these fecal matters that you can just
00:46:58
tap into when when you need it? No, but
00:47:00
there is a company in in Massachusetts
00:47:02
that does.
00:47:03
>> Um, and so and that's what most
00:47:05
hospitals use is they'll basically have
00:47:07
this sent in. But it's actually kind of
00:47:08
interesting because there's there's new
00:47:10
development in this space where for the
00:47:13
first time drug companies are actually
00:47:16
identifying how to manipulate the
00:47:18
microbiome using things that are not
00:47:21
actually a fecal transplant but sort of
00:47:23
derived from the idea. M
00:47:25
>> now what they're developing is a way to
00:47:28
rebuild the gut and protect it during
00:47:30
this period of vulnerability. So that's
00:47:32
the new thing that's coming.
00:47:34
>> You must hear about so many different
00:47:36
types of diets and juice cleanses and
00:47:40
whatever else that influencers and
00:47:44
podcasters promote
00:47:46
that you absolutely hate because you
00:47:48
have a deeper understanding of the
00:47:49
consequences on the gut. What are some
00:47:51
of the biggest diets or I don't know
00:47:54
these sort of trends that you absolutely
00:47:56
despise because they are misinforming
00:47:59
people about how to create a healthy
00:48:00
gut?
00:48:00
>> Well, I think the thing from my
00:48:02
perspective is that um uh trends
00:48:06
fluctuate hard.
00:48:07
>> Yeah.
00:48:08
>> Right. In 2020, it was like the vegan
00:48:11
diet was in.
00:48:13
>> In 2023, it was the carnivore diet. You
00:48:16
couldn't have more diametrically opposed
00:48:18
diets.
00:48:19
>> Yeah.
00:48:19
>> Right. And and so the problem is that to
00:48:22
the person who's at home and they're
00:48:23
trying to get this figured out, it's
00:48:25
very easy to get sucked into whatever
00:48:27
the trend is because that's what you're
00:48:28
hearing about when you open up your
00:48:30
social media, right? Whereas as I sit
00:48:33
here, the science has not changed that
00:48:36
dramatically in the last 5 years. We are
00:48:39
working on this, but these are small
00:48:41
fluctuations in terms of our
00:48:42
understanding of things. It's not a
00:48:44
radical. We don't whiplash like that,
00:48:46
>> right? So nor has your biology. you have
00:48:48
the same biology five years ago. So this
00:48:50
entire concept of like whipping people
00:48:52
over the place is total from my
00:48:54
perspective. I want to start by saying
00:48:58
that any person who has the audacity to
00:49:01
change their diet in the interest of
00:49:03
their health,
00:49:05
like I actually I actually think that's
00:49:07
incredible and it doesn't matter what
00:49:09
your choice is because you're just
00:49:11
trying to figure it out. And ultimately
00:49:13
I just want people to be better. But the
00:49:15
problem is that there's a lot of dietary
00:49:18
advice that's insane and it comes on
00:49:20
both sides, Steve. So, absolutely, I
00:49:22
don't believe that a 100% meat or organ
00:49:26
diet is imbalance or the optimal
00:49:30
solution for longevity.
00:49:33
But on the flip side, like a fruit only
00:49:35
diet, I would never support or recommend
00:49:36
either. That's completely insane. What
00:49:38
are we doing? So I think that like these
00:49:41
highly the more restrictive that you get
00:49:43
the more that I think you're drifting
00:49:45
away from what is quite simple which is
00:49:47
whole food in balance.
00:49:50
>> What about these like juice diets and
00:49:52
stuff like that? People do people do
00:49:54
like a 7-day juice diet or water diet or
00:49:58
whatever.
00:49:58
>> So you will you will often feel better
00:50:03
if you have gut issues and you take away
00:50:05
the stuff that's irritating your gut.
00:50:09
And so simplifying your diet and doing
00:50:11
something like that, you can make
00:50:12
yourself feel better on a temporary
00:50:14
basis and think that you did something,
00:50:16
generally speaking, that's not really
00:50:18
doing much of anything at all.
00:50:20
>> How long does it take to both kill and
00:50:22
then create new new gut microbes?
00:50:24
>> Well, so the beauty of it is that your
00:50:26
gut is very forgiving. So the choices
00:50:28
that you make today will be reflected in
00:50:31
your microbiome by tomorrow. The beauty
00:50:33
of it is that these microbes like their
00:50:35
superpower
00:50:36
is that they are able to procreate so
00:50:39
fast.
00:50:40
>> Procreate meaning making babies. So they
00:50:43
can make they can create new generations
00:50:45
like estimates are potentially as quick
00:50:48
as 20 minutes. And so we can use that to
00:50:50
our advantage because if we actually
00:50:52
support them with what they need, change
00:50:55
can come real quick. And you know, I get
00:50:57
back to every 3 to 5 days.
00:51:01
You build a new gut barrier.
00:51:04
So, there's an amazing opportunity that
00:51:06
we have to actually see some quick
00:51:09
health effects. Are there any big sort
00:51:11
of health myths or diet myths that
00:51:13
you're concerned about that people are
00:51:14
currently following or believe in
00:51:17
particular? Is there anything you look
00:51:18
out into the world and think, "Oh god,
00:51:19
that's going to be awful for the gut."
00:51:21
Oh gosh. It's not something that I pay a
00:51:24
ton of attention to because I'm not on
00:51:25
TikTok to be honest with you.
00:51:27
>> So, um it's I find it interesting that
00:51:30
actually like Tik Tok some of the trends
00:51:32
that have come more recently are
00:51:33
actually on point.
00:51:35
>> So, which feels great because I love it
00:51:37
when like people are getting excited
00:51:39
about stuff that's good. The like the
00:51:40
fiber maxing trend.
00:51:42
>> I'm not hiding about them. So fiber
00:51:44
maxing, it feels like
00:51:48
after not really talking about fiber for
00:51:51
a really long time, people are starting
00:51:53
to come around to the benefits that come
00:51:55
from fiber.
00:51:57
And this was really exemplified on Tik
00:52:00
Tok with this fiber maxing trend where
00:52:01
people are basically trying to increase
00:52:03
their fiber profoundly.
00:52:07
So the issue though is that you have to
00:52:09
ease your body into it. So, I think the
00:52:10
idea is the right idea of where people
00:52:12
are trying to go, but the execution, I
00:52:15
just want people to do it in a way where
00:52:17
they feel okay. Cuz if they don't feel
00:52:18
well, they're going to bail and then
00:52:21
they're going to think, well, fiber is
00:52:22
not for me.
00:52:23
>> And what was this trend? It was people
00:52:24
trying to just get above their up and
00:52:26
above their daily recommended dose of
00:52:28
fiber by eating high fiber foods.
00:52:31
>> Yes. And acknowledging that 95% of
00:52:33
people in the United States and 90% of
00:52:35
people in the UK are deficient in fiber
00:52:38
as we sit here right now. And what
00:52:39
complications or implications does that
00:52:41
have for one's gut microbiome?
00:52:43
>> Massive.
00:52:44
>> Because fiber is feeding the good
00:52:45
bacteria.
00:52:46
>> Fiber is the principal food for the good
00:52:49
bacteria. And it is the precursor to
00:52:52
short- chain fatty acids. So the short-
00:52:55
chain fatty acids are what we create
00:52:57
when fiber comes into contact with
00:52:59
microbes. Short chain fatty acids are
00:53:01
the thing we create when fiber comes in
00:53:03
contact with the gut microbiome.
00:53:05
>> Yes.
00:53:06
>> Bacteria. Okay. And the short- chain fat
00:53:09
fatty acids are really good.
00:53:10
>> They're so good. In fact, of all of the
00:53:13
things that I've studi studied and
00:53:15
learned about, these are the most
00:53:16
anti-inflammatory thing that I've ever
00:53:18
come across.
00:53:20
So, there's three of them, three main
00:53:22
ones. Acetate,
00:53:24
propriionate, and butyrate. They all
00:53:27
have their own distinct effects within
00:53:30
the body. They have effects right there
00:53:32
in the gut, on the microbes, on the gut
00:53:35
barrier, on the immune system.
00:53:37
>> And these are produced, these three
00:53:38
things you just named are produced when
00:53:40
fiber comes in contact with the gut
00:53:41
microbiome.
00:53:42
>> Yeah. So, like if you were sterile, if
00:53:43
you didn't have, if you were born
00:53:44
without a microbiome
00:53:46
>> um like you ever hear about Bubble Boy?
00:53:48
>> Oh, yeah. There was a film or TV show,
00:53:50
wasn't there?
00:53:50
>> Yeah. It was like a documentary in the
00:53:52
70s of this kid who was he was born with
00:53:55
this rare genetic immune disorder. And
00:53:58
so his family in order to try to protect
00:54:00
him, they isolated him thinking if if no
00:54:02
bad stuff can get in, then he would be
00:54:05
fine, right? So like he lived in a
00:54:08
sterile bubble. So in theory, if you
00:54:11
were sterile, you would never get the
00:54:13
benefits of these short- chain fatty
00:54:14
acids
00:54:15
>> because you'd never have bacteria.
00:54:17
>> Because you don't have bacteria.
00:54:18
>> Okay?
00:54:18
>> So we have the the opposite of that
00:54:21
problem, which is that we have bacteria,
00:54:23
but we don't feed them. We don't give
00:54:24
them fiber. You can't create something
00:54:26
from nothing. So you have to give them
00:54:29
the fiber in order to allow them to
00:54:31
create the short- chain fatty acids from
00:54:32
it.
00:54:33
>> And these short- chain fatty acut
00:54:36
microbiome in my gut here. I put fiber
00:54:38
in there in the form of what foods are
00:54:41
the best foods for fiber.
00:54:43
>> Okay. So what we have here is an entire
00:54:46
array of choices.
00:54:48
>> And the beauty of it is that there's
00:54:50
only one thing that I can spot on these
00:54:54
two plates that does not contain fiber.
00:54:56
Do you want to guess? I guess that it
00:54:59
is.
00:55:01
>> Okay.
00:55:01
>> You want me to give it to you?
00:55:02
>> It does.
00:55:04
>> Is it the It's not the turmeric, is it?
00:55:06
>> No, but the turmeric probably doesn't
00:55:08
have very much.
00:55:09
>> Okay.
00:55:09
>> No, it's the oil because the issue is
00:55:12
that this is 100% fat. So, you by
00:55:16
definition cannot have any fiber inside
00:55:20
of an oil.
00:55:21
>> Okay. Sorry.
00:55:21
>> It's like sunflower oil, olive oil.
00:55:23
>> So, yeah, whatever whatever type. Now,
00:55:25
it could have polyphenols, like
00:55:27
extravirgin olive oil has polyphenols
00:55:28
that are really good for the microbiome.
00:55:31
>> Extravirgin olive oil is actually
00:55:32
incredibly good for the microbiome, but
00:55:33
it doesn't have fiber. Everything else
00:55:36
has fiber. So, we have all these
00:55:38
different plant-based foods. And the
00:55:40
beauty of it is that it doesn't have to
00:55:41
be complicated. Fruits, vegetables,
00:55:44
whole grains, seeds, nuts, and legumes,
00:55:47
they all have fiber.
00:55:48
>> Meat, anything that's not a plant does
00:55:50
not have fiber. Oh,
00:55:52
>> okay. So, if it grows in the ground, it
00:55:53
has fiber. So if it comes if it comes
00:55:55
from a plant, it has fiber and that
00:55:57
includes, by the way, the mushrooms. So
00:55:59
the mushrooms are technically fungi.
00:56:03
Um, but they share a lot of the same
00:56:05
characteristics that the plant-based
00:56:06
foods do. So there's fiber, there's
00:56:08
polyphenols, all of these things we want
00:56:10
to include in a healthful diet. So if I
00:56:13
eat these high-fiber foods, they go into
00:56:14
my gut, the microbiomes produce this
00:56:16
thing called short- chain fatty acids.
00:56:18
And the short chain fatty acids, they
00:56:20
produce more good bacteria, but also
00:56:23
they help my immune system calm down.
00:56:26
Yes. So, if you think about, let's go
00:56:28
back to the model that we led off with,
00:56:31
which is that there's these three parts
00:56:32
to your immune system or actually your I
00:56:35
should call it your defense system
00:56:37
because your gut microbes are the first
00:56:39
layer of defense, right? That was what
00:56:40
was broken down by the antibiotics and
00:56:42
Michelle.
00:56:42
>> Mhm. The second layer of defense is your
00:56:44
gut barrier, which is the lining of your
00:56:47
gut that protects the immune system.
00:56:49
>> And then the third part is the actual
00:56:50
immune system itself. We don't even want
00:56:52
to have to activate that. We'd rather
00:56:54
the first two parts take care of it for
00:56:56
us. Right? So the beauty of this is that
00:56:59
you eat, you consume these high-fiber
00:57:00
foods. They come into contact with your
00:57:03
microbes right here in the large
00:57:05
intestine. Specifically, the right colon
00:57:07
is the classic spot.
00:57:10
and they they unpack them and they
00:57:13
release the acetate, propriionate and
00:57:15
butyrate.
00:57:17
And those three things impact your
00:57:19
microbes, impact your gut barrier,
00:57:23
impact your immune system. Now, of the
00:57:25
three, my favorite is butyrate because
00:57:29
it's the butyrate that has the biggest
00:57:31
effect on the microbes, on the gut
00:57:32
barrier. like you literally need
00:57:34
butyrate in order to produce the
00:57:36
proteins that hold your uh your gut
00:57:40
lining together. Um and the butyrate has
00:57:43
a direct effect on our immune cells. So
00:57:47
these are again the most
00:57:48
anti-inflammatory thing that I've come
00:57:49
across and part of why we're suffering
00:57:51
with these going back to the original
00:57:53
conversation about these chronic
00:57:54
inflammatory health conditions and you
00:57:56
asked me where do they come from? We
00:57:58
live in an industrial world where 95% of
00:58:02
us at a minimum 90% of us are not
00:58:05
getting even close to the amount of
00:58:06
fiber that we need. And when we compare
00:58:09
this to other places, so there was an
00:58:12
interesting study that came out recently
00:58:16
where they looked at the microbiome of
00:58:20
people in Italy, Singapore, and then
00:58:23
they had native tribal people in the
00:58:26
Bolivian Amazon
00:58:29
and native tribal people in Malaysia. So
00:58:32
two indigenous tribes living a you know
00:58:36
hunter gatherer lifestyle.
00:58:38
against Italy and Singapore.
00:58:41
And what they discovered is that there's
00:58:43
this radical difference in terms of the
00:58:45
diversity of the microbiome. There's a
00:58:47
difference in terms of um their their
00:58:50
ability to produce short- chain fatty
00:58:52
acids.
00:58:54
And there's this question that comes up
00:58:57
about aging because as we age,
00:59:01
inflammation increases.
00:59:03
Is that inevitable?
00:59:06
Are we stuck in a position where like
00:59:09
based upon our age we should just expect
00:59:11
that we're going to have more
00:59:12
inflammatory issues? What they found in
00:59:14
the tribal populations is that actually
00:59:18
that's not true at all. So they were
00:59:21
protected against inflammation
00:59:23
regardless of their age because of their
00:59:26
lifestyle.
00:59:28
But they were living and it's not just
00:59:29
what they eat. It's they they wake up
00:59:31
when the sun comes up. They sleep when
00:59:33
the sun goes down. They're connected to
00:59:35
their tribe. They're not looking at
00:59:38
Instagram. Like there's so much to that
00:59:41
story. The point being though that in
00:59:44
the industrial world like we're not
00:59:45
consuming a sufficient amount of these
00:59:47
types of foods. I guess they're not also
00:59:50
drinking alcohol and vaping.
00:59:52
>> No.
00:59:53
>> Which we, you know, do a lot more in the
00:59:55
Western world.
00:59:55
>> Yeah, we do.
00:59:57
>> What impact does that have on the gut
00:59:58
microbiome? Because I don't typically
01:00:00
hear people talking about alcohol in the
01:00:01
gut microbiome. What we know is that it
01:00:05
definitely affects the gut barrier.
01:00:07
>> I guess total clarity wiping up my my
01:00:09
oral microbiome as well to some degree
01:00:11
if I'm pouring vodka.
01:00:12
>> And it would be the same as it would be
01:00:13
the same as using an alcohol-based
01:00:15
mouthwash,
01:00:16
>> right? Which which now we don't
01:00:18
recommend anymore.
01:00:20
And so yeah, so alcohol, there was a
01:00:23
study actually that changed my mind when
01:00:25
it comes to alcohol. So I actually don't
01:00:28
drink hardly at all anymore. like very
01:00:30
rarely I'll have a glass or two with my
01:00:31
wife if we're on a special dinner. And
01:00:34
in this study they they basically gave
01:00:38
people a significant amount of alcohol
01:00:40
and then they tracked every 30 minutes
01:00:44
the measure of their blood alcohol level
01:00:46
and simultaneously the measure of what's
01:00:50
called lipopolysaccharide.
01:00:52
So it's it comes from the inflammatory
01:00:54
bacteria that live inside of our
01:00:56
microbiome. It's not supposed to be in
01:00:58
your bloodstream.
01:01:00
If it's in your bloodstream, that
01:01:02
generally indicates that your gut
01:01:05
barrier is insufficient and weak because
01:01:09
it's able to get across. And the problem
01:01:11
is that the immune system
01:01:15
has been trained to identify that
01:01:19
lipopolysaccharide
01:01:21
as the enemy and so it gets activated.
01:01:25
So, and this is where inflammation comes
01:01:27
from. So, in this study, they had people
01:01:30
have a number of drinks and they start
01:01:32
tracking every 30 minutes. And what you
01:01:35
saw
01:01:36
was that as the blood alcohol level goes
01:01:39
up
01:01:41
in parallel, the lipopolysaccharide
01:01:45
goes up. When the alcohol peaks, so did
01:01:49
the lipopolyaccharide.
01:01:51
There was this weird thing that
01:01:52
happened. I don't I can't explain why,
01:01:54
but the alcohol level peaked. It started
01:01:56
to come down and then actually bumped
01:01:58
back up. And when that happened, the
01:02:00
lipopolysaccharide followed the exact
01:02:03
same pattern.
01:02:04
And the lipopolysaccharide
01:02:08
did not return to normal until the
01:02:11
alcohol level was zero.
01:02:14
So when I saw this from my perspective,
01:02:18
to be clear, it wasn't a study of one
01:02:20
drink, although we do know that one
01:02:22
drink is sufficient to disrupt your
01:02:24
sleep and cause other health issues. But
01:02:28
when I saw this, I saw enough to say I
01:02:31
don't think there's any amount of
01:02:32
alcohol that's safe. To summarize what's
01:02:34
going on there, the alcohol is coming
01:02:36
into the body. It is impacting the gut
01:02:38
in some way which is making the gut
01:02:41
go into dysfunction and that dysfunction
01:02:47
lasts for a little while cuz I'm trying
01:02:50
to understand why you you looked at that
01:02:51
and thought do you know what absolutely
01:02:53
not I'm not going to drink as much as I
01:02:55
was.
01:02:56
>> Yeah. So basically alcohol was causing
01:02:58
leaky gut.
01:02:59
>> Oh leaky gut. Okay.
01:03:00
>> Yeah. So alcohol was causing leaky gut.
01:03:02
That's what that's what we saw in that
01:03:03
study. And the fact that the amount of
01:03:08
leaky gut was proportional to the amount
01:03:11
of alcohol in the blood and that the
01:03:12
leaky gut did not return to normal until
01:03:14
the alcohol level was zero
01:03:17
says to me that any amount of alcohol
01:03:21
that's detectable in the bloodstream can
01:03:23
create this problem which is going to
01:03:24
cause inflammation which is going to
01:03:26
cause inflammation. We know with total
01:03:27
clarity that people who are heavy
01:03:30
drinkers, their gut is totally destroyed
01:03:34
and that that's actually a requisite
01:03:36
step on the pathway towards developing
01:03:38
cerosis and alcoholic liver disease. So
01:03:41
there are some people who seem to get
01:03:44
away with it where they can be a heavy
01:03:46
drinker and they never actually get
01:03:47
cerosis.
01:03:49
And it
01:03:50
>> cerosis is
01:03:51
>> cerosis is the so the liver sits in your
01:03:55
right upper abdomen and its job is to
01:04:00
detoxify
01:04:01
your bloodstream. And all of the blood
01:04:04
that goes to your gut,
01:04:07
the first place that it goes after your
01:04:09
gut as it returns to the heart is your
01:04:12
liver. And it's actually a smart setup
01:04:15
anatomically because we don't want toxic
01:04:18
blood to get access to the heart and
01:04:21
then circulate and ultimately get back
01:04:23
to the brain. So we allow the liver to
01:04:26
protect and defend it. But the cerosis
01:04:30
what's happening is that basically the
01:04:32
liver which is soft and spongy like
01:04:34
imagine a sponge that you can put it
01:04:37
under a faucet. The water goes in one
01:04:39
end, wiggles its way through, comes out
01:04:41
the other end. Okay? Instead of that,
01:04:44
it's just a piece of plastic, right?
01:04:47
It's hard. It's not letting anything
01:04:50
through. That's what that's what happens
01:04:52
when a person develops cerosis.
01:04:54
>> So, and there's many causes of cerosis.
01:04:56
Cerosis comes from inflammation. So all
01:04:58
serot all cerosis health conditions
01:05:01
ultimately are inflammatory health
01:05:02
conditions. They're all part of the 130
01:05:05
health conditions associated with
01:05:07
inflammation. But in this particular
01:05:10
setting what we're talking about is
01:05:11
alcohol. And what I'm saying is that to
01:05:14
create that inflammation in the liver
01:05:16
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than the rest. There's a orangey looking
01:07:13
chemical on the uh plate over there.
01:07:16
Turmeric. People talk about turmeric a
01:07:19
lot when they're speaking about
01:07:20
inflammation.
01:07:21
>> Yeah.
01:07:21
>> I'm not really sure what the truth is on
01:07:24
turmeric and inflammation.
01:07:25
>> Yeah.
01:07:26
>> You have to be a little bit careful
01:07:28
because you could easily overdo it.
01:07:31
>> Oh, really? So, well, so we just have to
01:07:33
be smart with the way that we approach
01:07:35
because the turmeric that we're really
01:07:37
talking about is if you were to take it
01:07:39
on a consistent daily basis, which
01:07:42
actually from my perspective makes a ton
01:07:44
of sense for people that have chronic
01:07:45
inflammatory health issues.
01:07:48
>> So, turmeric is helping inflammation go
01:07:50
down somehow.
01:07:50
>> It turmeric is helping inflammation to
01:07:52
go down because it blocks another one of
01:07:55
the cytoines. So, in the same way we're
01:07:57
talking about those walkie-talkies and
01:07:59
basically pulling the batteries out,
01:08:01
>> turmeric helps to accomplish that.
01:08:03
>> So, there's a specific cytoine that that
01:08:04
turmeric has that effect. And so, it's
01:08:07
the you mentioned curcumin. So, curcumin
01:08:10
is the phytochemical
01:08:13
found in turmeric. Turmeric is the root.
01:08:15
>> Okay.
01:08:16
>> Curcumin is the chemical,
01:08:17
>> okay,
01:08:17
>> that actually does the thing. And it
01:08:21
turns out that kurcumin is what we call
01:08:23
a polyphenol. So polyphenols, as we sit
01:08:26
here and we look at this beautiful array
01:08:29
of all these colors,
01:08:32
every single one of these foods contains
01:08:34
polyphenols that define the color
01:08:38
and that impact the gut. Like the onion
01:08:41
here would have keretin and many people
01:08:43
have heard of keretin as being
01:08:44
beneficial for longevity. Same would be
01:08:46
true for the garlic. So there's
01:08:48
different polyphenols for different
01:08:50
colored foods and 95% of them require
01:08:54
our gut microbes in order to be
01:08:57
activated.
01:09:00
So with turmeric, you just need to be
01:09:02
careful with supplements because if you
01:09:03
overdo it, if you take too much, that
01:09:05
could create an issue, though. Here in
01:09:08
front of me, I have a I guess I guess
01:09:11
this is a perfect gut day. Have you seen
01:09:13
this?
01:09:14
>> Yeah.
01:09:15
I wanted you to explain to me step by
01:09:18
step how to have a perfect gut day.
01:09:22
Nice. All right.
01:09:25
So, I'm going to I'm going to define for
01:09:28
people the way that I would approach the
01:09:30
perfect 24-hour rhythm. We have an
01:09:33
innate circadian rhythm. Circadian
01:09:35
rhythm basically means that our body
01:09:37
functions on a 24-hour clock. Why?
01:09:40
Because we evolved with the sun. The sun
01:09:42
goes up and it comes down. And that is
01:09:45
one of the most powerful things that
01:09:47
defines everything that exists both for
01:09:49
us as humans and in our entire
01:09:52
environment. Right? So everything around
01:09:53
us also evolved with the sun and is
01:09:56
connected to it. Around 50% of our genes
01:10:01
are turned off or on at specific times
01:10:04
of day based upon our circadian rhythm.
01:10:08
More than 50% of our microbes rise and
01:10:11
fall during the course of our day to
01:10:14
meet the moment. Our body thrives on
01:10:17
consistency. So, what I want to talk
01:10:19
about is how do we create a consistent
01:10:22
daily routine
01:10:24
that can optimize our microbiome. And
01:10:26
I'm going to take you through all the
01:10:27
different all the different steps. Let's
01:10:29
imagine that the sun comes up and it's 7
01:10:32
in the morning.
01:10:33
>> Yeah.
01:10:33
>> All right. and you naturally wake up and
01:10:35
you are consistent about it, you're off
01:10:37
to a great start. Consistency with the
01:10:39
time that you wake up is a fantastic way
01:10:42
to start your day. And what I want you
01:10:44
to do in the first 5 minutes of your day
01:10:47
is I want you to
01:10:50
initially just focus on um waking up and
01:10:55
thinking about your day and how you're
01:10:57
going to approach it. Because starting
01:10:59
at 7:05,
01:11:01
you're going to wake up your microbes.
01:11:03
You're going to wake up your body with
01:11:06
hydration.
01:11:07
So, we're going to opt for water.
01:11:11
And in a perfect world, I would love to
01:11:14
add a prebiotic fiber supplement to that
01:11:17
water. So, like our company is called 38
01:11:20
Terra. You could add that there or you
01:11:21
can add an alternative.
01:11:24
This is the hydration. The water turns
01:11:27
on your gut,
01:11:29
turns on your brain, turns on your
01:11:31
kidneys.
01:11:32
>> So, not coffee straight away.
01:11:34
>> No. So, pause the coffee.
01:11:37
Start with hydration. And we're waking
01:11:39
up your gut with the water and also with
01:11:42
the prebiotic fiber that's going to feed
01:11:43
those microbes in your gut. Okay. So,
01:11:45
that's at 7:05. And let's pretend that
01:11:48
takes you 10 minutes. And so now it's
01:11:51
7:15
01:11:53
and we're going to basically flip the
01:11:55
switch to tell your body it's time to go
01:11:59
that we're starting a new day. And this
01:12:01
is actually the most powerful moment. So
01:12:04
if there's only one thing that everyone
01:12:06
takes away, I want it to be this because
01:12:08
I'm giving you the two most powerful
01:12:10
levers in terms of activating your
01:12:12
circadian rhythm. Number one, sunlight
01:12:17
or at a minimum bright light exposure.
01:12:21
So what happens is that light
01:12:24
passes through our our eye and hits the
01:12:28
retina in the back of the eye,
01:12:31
enters into the body detects this and it
01:12:33
enters into the optic nerve. And right
01:12:36
at the very first spot where you could
01:12:38
collect information from both your left
01:12:40
eye and your right eye sits this part of
01:12:43
your brain called the supra kaismatic
01:12:45
nucleus, the SCN.
01:12:48
And the SCN is the orchestrator. That is
01:12:52
the master clock of your circadian
01:12:54
rhythm. So like I would think about it
01:12:57
like school. So when we were kids and we
01:12:59
went to school, we might have all been
01:13:01
wearing a watch. And that watch gives us
01:13:03
a general idea of where we are in our
01:13:05
day. All your organs, all your tissues,
01:13:08
more than half your microbes, they have
01:13:10
their watch. They have a feel for where
01:13:12
they are in the day. But it's the alarm
01:13:15
that goes off between classes that
01:13:17
ultimately is what matters the most.
01:13:19
That's the central clock.
01:13:21
>> That's your SCEN. Your SCEN is basically
01:13:23
managing all of that. And there's an
01:13:25
entire cascade of things that follows
01:13:28
from when you tell the SCEN today
01:13:31
started.
01:13:32
So that light exposure is what basically
01:13:35
activates the SCN to release cortisol
01:13:39
through a through a series of events. It
01:13:41
releases cortisol. All right. Cortisol
01:13:44
is the morning hormone.
01:13:47
It is it it allows us to get activated.
01:13:51
It makes protein and and uh energy
01:13:54
available to our cells. It makes us
01:13:56
focused. It actually suppresses our
01:13:58
immune system.
01:14:00
In that moment, you want more cortisol.
01:14:03
And by getting morning light exposure,
01:14:04
you can bump it by 50%.
01:14:08
>> So, we're off to a good start. The
01:14:10
second lever that we can pull with our
01:14:13
outdoor time is exercise.
01:14:17
You don't need to do like a full scale
01:14:19
workout. I'm not talking about the most
01:14:21
vigorous exercise of your day. I'm
01:14:22
talking about light exercise.
01:14:24
But if you just move your body, right,
01:14:27
which during the summertime,
01:14:30
what you would do is like you might go
01:14:32
outside and you might have a ruck fest
01:14:34
and you take a walk, right? When the
01:14:35
weather is good. And when it's January
01:14:39
and the weather isn't so hot, you might
01:14:42
actually have a light box. The light box
01:14:44
allows you to stay inside.
01:14:47
You just got to make sure it's 10,000
01:14:48
lux is what you're looking for. So the
01:14:52
light box is the substitute for the sun.
01:14:55
And then you could do any form of
01:14:57
exercise. You could do squats, you could
01:14:58
do lunges, push-ups, whatever it may be.
01:15:00
You could do jumping jacks,
01:15:02
>> do yoga.
01:15:03
>> Right? So during this period of time, if
01:15:05
you get light exposure and you exercise,
01:15:09
the exercise can add another 25 to 50%.
01:15:14
This is a compounding effect that's
01:15:16
going to give you the ultimate morning
01:15:18
cortisol peak. And this is essential to
01:15:22
propel your day because by getting this,
01:15:25
you will be more focused. You will be
01:15:27
able to do more from a cognitive
01:15:29
perspective like your endurance will be
01:15:30
enhanced.
01:15:32
Um, you also will uh sleep better
01:15:35
tonight and you will you will notice
01:15:38
this on day one. I promise you. So, all
01:15:41
right. So, and you're going to do that
01:15:42
for about 20 minutes. So, from 7:15
01:15:45
until 7:35, you're going to be doing
01:15:48
your light and exercise. Okay? Ideally,
01:15:51
outdoor light whenever possible. If you
01:15:53
wear glasses, by the way, take off your
01:15:54
glasses. You don't have to look directly
01:15:56
at the sun. At 7:35,
01:15:59
we're going to basically come back in
01:16:02
and this is a time for us to now have
01:16:04
our coffee
01:16:06
and also quiet time.
01:16:09
So, like to me, we don't have enough
01:16:12
time in our day. The day is so
01:16:13
fast-paced,
01:16:15
right? We need to be intentional about
01:16:19
creating opportunities to like activate
01:16:21
our parasympathetic nervous system
01:16:23
>> which is
01:16:24
>> so there's two sides to our autonomic
01:16:26
nervous system. Autonomic is just like
01:16:28
you have like you you can't totally
01:16:30
control it. It's just going
01:16:33
one side is sympathetic. Sympathetic is
01:16:36
the part that gets you going fast. Like
01:16:37
this is your accelerator. All right? And
01:16:40
the other side is your parasympathetic
01:16:43
which is your break. It's your rest and
01:16:45
recovery.
01:16:47
So, now that you've done your outdoor
01:16:49
time and your exercise, you come in and
01:16:51
we want to give you 10 minutes of just
01:16:53
like quiet, low-key, sympathetic time.
01:16:56
So, that could be meditation,
01:16:59
breath work, could be reading your
01:17:02
Bible, could be journaling, right?
01:17:06
Whatever it is that works for you. So,
01:17:08
you do that with your coffee for 10
01:17:10
minutes and that brings us to 7:45.
01:17:15
And now you have breakfast. All right.
01:17:17
So, and breakfast um is the perfect
01:17:20
opportunity to take your supplements.
01:17:22
>> Okay. So, what breakfast? What
01:17:23
supplements?
01:17:24
>> Okay. So, your breakfast and
01:17:25
>> what is my breakfast strategy? Am I
01:17:27
going for a lot of food? Do I need to
01:17:28
have breakfast? Why do I need to have
01:17:30
breakfast?
01:17:30
>> You should have breakfast. You should
01:17:31
definitely have breakfast. Yeah. So, um
01:17:36
your metabolism
01:17:38
changes during the course of the day.
01:17:41
your strongest metabolism is first thing
01:17:43
in the morning.
01:17:45
And so what that means is that you could
01:17:48
literally eat the exact same food at
01:17:51
7:45
01:17:53
or at 3:00 in the afternoon. And when
01:17:56
you eat it at 7:45, you will get better
01:17:58
blood sugar control. You will get better
01:18:01
blood fat control. So those are those
01:18:04
are manifestations of our metabolism.
01:18:06
And when they're under control, that's
01:18:08
actually really good for our body.
01:18:11
So whenever possible, we want to shift
01:18:14
our food towards earlier in the day.
01:18:16
>> And what kind of foods?
01:18:17
>> I would argue that we go high fiber and
01:18:21
moderate protein.
01:18:22
>> Low sugar.
01:18:23
>> No sugar. Yeah. Low low sugar, right?
01:18:26
>> Low or no sugar.
01:18:27
>> Refined carbohydrates should get left
01:18:29
out as much as possible.
01:18:31
>> What's a refined carbohydrate? Give me
01:18:33
>> flour or sugar.
01:18:34
>> Okay. So no
01:18:36
>> no baked goods,
01:18:37
>> no eggs benedict. Uh, so the exception
01:18:40
from my perspective would be if you're
01:18:41
going if you want to have avocado toast
01:18:44
than a sourdough.
01:18:45
>> Awesome.
01:18:47
Prefer not. They're delicious.
01:18:50
>> But no, I prefer not because ultimately
01:18:53
what we want is we want we want high
01:18:55
fiber and moderate protein. And by doing
01:18:58
that combination, it's maximum
01:19:00
satiation. So you're going to feel full.
01:19:03
You're giving your body what it needs
01:19:05
from a protein perspective. and you're
01:19:07
simultaneously giving your gut what it
01:19:09
needs from a fiber perspective.
01:19:10
>> Oats.
01:19:11
>> So, I mean, you could do oats do for the
01:19:14
reasons that we were discussing
01:19:15
glyphosate earlier, the oats should be
01:19:17
organic.
01:19:19
And if you were to do them, do them as
01:19:22
minimally processed. So, like I don't
01:19:23
really love instant oats. What about for
01:19:26
kids? If I'm, you know, giving my kids a
01:19:29
breakfast, should I be thinking about
01:19:30
anything in particular? cuz you know a
01:19:32
lot of a lot of parents um I've talked
01:19:34
about this quite a few times before but
01:19:35
when I was younger I'd get a lot of
01:19:36
orange juice and I didn't realize that
01:19:38
orange juice was just like sugar water.
01:19:40
>> Yeah.
01:19:41
>> Is there anything that parents should be
01:19:43
thinking about when they're giving kids
01:19:44
their breakfasts?
01:19:45
>> Of course. Um and I think that the most
01:19:48
important thing is that you need to
01:19:49
model for your kids what a healthy
01:19:51
breakfast looks like
01:19:52
>> by having it yourself.
01:19:53
>> By eating it yourself
01:19:55
>> because if you don't do that then
01:19:57
they're you can't expect them to. So,
01:20:00
um, healthy breakfast. My kids, I have
01:20:02
four kids, so my kids love avocado
01:20:05
toast. They love avocado toast. Um, you
01:20:08
could absolutely do yogurt with berries,
01:20:11
right? You could do berries and nuts.
01:20:13
There's a lot of different choices in
01:20:14
that regard. So, overnight oats, chia
01:20:16
pudding, these are different choices
01:20:18
that you could do for sure. On this
01:20:20
point of kids, before we carry on with
01:20:21
our perfect morning and day routine, are
01:20:24
there decisions that you make as a
01:20:26
parent to give your kids certain things
01:20:28
that will have a lasting impact on their
01:20:31
immune and gut function?
01:20:33
>> 100%.
01:20:35
Yes. And the I think it opens up a
01:20:37
discussion about where the connection
01:20:41
between our gut and immune system
01:20:42
starts. It starts before birth.
01:20:46
The first three years are critical.
01:20:49
So, let me unpack that just a little
01:20:52
bit,
01:20:54
Steve. They have studies where they look
01:20:57
at mom's microbiome during pregnancy.
01:21:00
All right? So, like mom poops, they
01:21:03
analyze her poop
01:21:06
and they're able to basically identify
01:21:08
patterns that are associated with the
01:21:11
kid
01:21:12
developing allergic diseases later on.
01:21:15
>> Oh, okay. They also have studies where
01:21:17
moms who increase their fiber intake
01:21:20
during pregnancy
01:21:22
reduce the likelihood of their kids
01:21:24
developing allergic diseases later on as
01:21:26
well.
01:21:27
>> What about kids taking antibiotics? Does
01:21:29
that have a when you're forming your gut
01:21:31
microbiome at a young age? Does that
01:21:33
have a consequential impact?
01:21:34
>> 100%. Antibiotics,
01:21:37
uh, bottle feeding and birth by
01:21:40
cescareian section. And by the way, all
01:21:42
of my kids were born by C-section. It's
01:21:44
not what we wanted, but it's what
01:21:45
happened. But those three things are
01:21:48
associated with an impact on the
01:21:50
microbiome and the immune system. And if
01:21:53
you look downstream over the course of
01:21:54
the first 5 years, increased risk of
01:21:57
allergic diseases,
01:21:59
increased risk of autoimmune diseases,
01:22:02
increased risk of metabolic diseases
01:22:04
>> because in a C-section, it the baby
01:22:06
didn't pass through
01:22:07
>> the birth canal.
01:22:08
>> The birth canal and the birth canal
01:22:10
would have given the baby some of the
01:22:11
mother's microbiome.
01:22:12
>> Yes. So,
01:22:13
>> and then breastfeeding does the same. It
01:22:14
gives the baby microbiome.
01:22:16
>> Breastfeeding gives them access to mom's
01:22:18
skin microbiome.
01:22:20
>> Okay.
01:22:20
>> But also breast milk contains these
01:22:22
things called HMOs, human milk
01:22:24
oligosaccharides. It's quite fascinating
01:22:26
to consider this.
01:22:29
We evolved where mom's breast milk
01:22:31
contains these things, human
01:22:33
milkosaccharides. There's over 200
01:22:35
varieties. They have no nutritional
01:22:38
value to the child directly. So why do
01:22:41
we why do we have them? Because they're
01:22:43
prebiotic. So these human milk
01:22:46
oligosaccharides in breast milk were
01:22:48
basically designed to feed the
01:22:50
developing baby microbiome.
01:22:52
>> So and this is part of why we get into
01:22:54
some challenges where when you replace
01:22:56
it with with the bottle the formula you
01:23:00
might put fiber in there but it's like a
01:23:01
mono fiber. It's not the same as the 200
01:23:05
plus varieties of human
01:23:06
milkosaccharides.
01:23:08
So there was a study that was done out
01:23:10
of Finland where they looked at
01:23:13
roughly,00 kids and they tracked them
01:23:16
for 5 years
01:23:18
and during this time 5 years they got a
01:23:21
microbiome specimen poop specimen from
01:23:23
the kid at 3 months and 12 months of age
01:23:29
and they looked at okay so some of these
01:23:31
kids develop allergic diseases so
01:23:34
eczema, food allergies
01:23:38
asthma,
01:23:40
um, rhinitis, allergic rhinitis.
01:23:43
All right, those are the classic
01:23:45
allergic diseases.
01:23:47
And what they found is, okay, there were
01:23:50
certain factors that predicted who was
01:23:53
going to develop allergic diseases by
01:23:55
the age of five. Number one, exposure to
01:23:59
antibiotics in the first year of life.
01:24:02
Number two, being bottlefed.
01:24:06
All right. Then they looked at the
01:24:07
microbiome at 12 months. So, and just to
01:24:11
be clear, these kids, they they had not
01:24:14
developed the allergic disease yet.
01:24:18
That comes later, but they looked at the
01:24:21
microbiome at 12 months and they could
01:24:24
tell who was going to develop the
01:24:26
allergic diseases later on because there
01:24:28
was a specific pattern.
01:24:31
What was missing were the bacteria that
01:24:33
produce short- chain fatty acids.
01:24:35
>> And the short- chain fatty acids are
01:24:36
that chemical we talked about earlier on
01:24:38
that
01:24:38
>> that you get from fiber
01:24:40
>> which produces those three things. Yes.
01:24:42
>> But butyrate
01:24:43
>> butyrate, acetate and propriionate.
01:24:45
>> And and in in fact when they checked the
01:24:48
poop for butyrate levels, the butyrate
01:24:50
levels were low.
01:24:52
So in essence what they discovered in
01:24:54
this study that was quite fascinating is
01:24:56
that you can look at the microbiome and
01:24:59
predict who will later on go on to
01:25:02
develop these confu the confused immune
01:25:04
system
01:25:06
with these allergic diseases.
01:25:07
>> So going back to our daily routine.
01:25:10
>> Yep.
01:25:11
>> Where are we to?
01:25:12
>> Yes. Yes, we're at 7:45 and you So, you
01:25:14
want your high fiber, moderate protein,
01:25:18
as little sugar as possible, breakfast,
01:25:21
and this is the perfect time to take
01:25:22
your morning supplements because the
01:25:24
morning supplements, the ones that I
01:25:26
recommend that are evidence-based are
01:25:28
vitamin D, omega-3s, and turmeric.
01:25:32
>> That's for inflammation.
01:25:34
>> So, these are for inflammation.
01:25:35
>> Okay.
01:25:36
>> Yeah. So, now I also believe that we
01:25:39
should test whenever possible. There's a
01:25:41
test for vitamin D. There's a test for
01:25:43
omega-3s. If you have enough, you don't
01:25:46
need to take the supplement. But if
01:25:48
you're deficient, that's where
01:25:49
supplements play an important role. So,
01:25:52
I believe that that supplements should
01:25:54
be taken consistently in a circadian
01:25:56
fashion.
01:25:58
So, that means that we take our morning
01:26:00
supplements at the same time every day.
01:26:02
>> Why?
01:26:03
Because basically everything about our
01:26:06
microbes and our body and the way that
01:26:08
it works thrives on consistency. So
01:26:11
supplements would be the same.
01:26:13
>> And when we do this, so it's been 7:45.
01:26:16
We've had our breakfast. We've taken our
01:26:17
morning supplement stack
01:26:19
and now it's been an hour since we woke
01:26:22
up and it's time for a fantastic bowel
01:26:26
movement. And that is the manifestation
01:26:29
of all the work that you've done.
01:26:31
Because when you get your morning light
01:26:33
exposure, that helps to contribute to
01:26:34
that bowel movement. When you exercise,
01:26:36
that contributes to that bowel movement.
01:26:39
When you drink your coffee, that
01:26:40
contributes to that bowel movement. All
01:26:41
these different things ultimately lead
01:26:43
to this to this place where you're
01:26:45
having that good healthy bowel movement.
01:26:46
And that's indicative
01:26:49
of a gut that's in rhythm and doing
01:26:52
well. So that's your morning. Now you're
01:26:54
going to go to work. And I want to
01:26:57
circle back to roughly the lunchtime
01:26:58
hour. So you it gets to be lunchtime
01:27:02
and it's 12:00 noon and basically
01:27:06
I would advocate for people to have
01:27:08
lunch with another person like the way
01:27:10
that you and I are sitting here at this
01:27:11
table right now. So because we don't do
01:27:14
that enough like way too much we're on
01:27:16
our phone like this and eating at the
01:27:19
same time that we're flipping and
01:27:20
scrolling.
01:27:21
>> How is that good for my gut and
01:27:22
inflammation though? So feeling socially
01:27:25
bonded to another person
01:27:27
50% this is by the way statistics that
01:27:30
come from before the pandemic right so
01:27:33
the pandemic made this worse 50% of
01:27:36
people in America were lonely
01:27:39
before the pandemic even started
01:27:42
loneliness is the equ loneliness will
01:27:46
destroy your longevity faster than just
01:27:48
about anything loneliness is has been
01:27:52
shown to be on par with smoking
01:27:53
cigarettes on a routine basis in terms
01:27:56
of the impact that it has on your health
01:27:57
and your longevity.
01:27:58
>> And you're quite clear there that you
01:27:59
define loneliness as the feeling of
01:28:02
disconnection versus being alone,
01:28:04
>> right? Yes.
01:28:06
>> Okay.
01:28:06
>> So, but being alone there, you have to
01:28:09
think about where we came from.
01:28:11
So, we
01:28:14
um are tribal by our nature. Like you
01:28:16
have to understand that for millions of
01:28:20
years,
01:28:21
humans lived the specific lifestyle of
01:28:24
being hunter's gatherers in our tribe.
01:28:27
There was no money.
01:28:30
The currency of wealth was your bonds to
01:28:33
other people. That's what allowed you to
01:28:36
survive and thrive.
01:28:39
Your family was like basically the the
01:28:42
measure of wealth. The bigger the
01:28:44
family, the more wealthy you were
01:28:45
because you would work together to
01:28:47
support one another and take care of
01:28:48
each other. But then the broader tribe,
01:28:50
which is not 300 people, let alone
01:28:53
hundreds of thousands on social media.
01:28:55
The broader tribe, which was this like
01:28:57
family of families, we were in it
01:28:59
together. If you and I were in the same
01:29:01
tribe, if someone attacked us, I know
01:29:03
that you would step up to defend me and
01:29:05
I would do the same for you. So this is
01:29:07
causing some kind of cortisol issue,
01:29:10
stress issue that's then impacting the
01:29:11
gut microbiome and causing inflammation.
01:29:13
>> If we want to torture a person, like
01:29:16
literally the easiest way to do it is to
01:29:19
put them in solitary isolation.
01:29:22
That's literally torture. We're so
01:29:24
social that we need that. And it's the
01:29:26
cortisol response that that's going to
01:29:27
cause that. That's that then causes
01:29:29
inflammation.
01:29:29
>> That is correct. So ultimately that is a
01:29:31
manifestation of the brain gut
01:29:33
connection.
01:29:34
>> Okay. We have a we have an innate need
01:29:36
of human bonding and when that innate
01:29:39
need is not met then it's actually quite
01:29:41
stressful for us because we feel
01:29:43
vulnerable and unsafe.
01:29:45
>> Mhm. We sleep worse as well. I was
01:29:47
reading about some stuff around um when
01:29:49
people feel lonely they go into
01:29:50
self-preservation which is kind of like
01:29:52
I guess the the analogy would be if you
01:29:53
drifted off from your tribe.
01:29:55
>> Yeah.
01:29:55
>> You would have to be a bit more alert.
01:29:57
You'd have to be on edge. You'd have to
01:29:58
be wait you know you couldn't sleep for
01:30:00
8 hours in peace because you you're in
01:30:02
danger now. Yeah,
01:30:03
>> you don't have that sort of insulating
01:30:05
factor of a group of people.
01:30:06
>> It's it's so interesting to think about
01:30:07
like there's a condition called
01:30:09
Stockholm syndrome and Stockholm
01:30:11
syndrome is what happens if you take a
01:30:13
person hostage and in that scenario
01:30:17
you're the person who's taken hostage.
01:30:18
You have a choice. You can reject the
01:30:21
person who's taken you or you can
01:30:23
actually find the good in them and bond
01:30:25
with them. Mhm.
01:30:26
>> And it's actually a survival mechanism
01:30:28
that within that context of being taken
01:30:30
hostage, people have a tendency to bond
01:30:33
with their captor and have sympathy for
01:30:36
them.
01:30:37
>> And that's and we think that's a defense
01:30:39
mechanism because we're so social. We
01:30:41
need that as opposed to like being alone
01:30:43
and being held captive.
01:30:45
>> Okay. So, so we socialize at lunch. We
01:30:47
have dinner with other people.
01:30:48
>> Yes. So, I want people to socialize at
01:30:50
lunch to address this epidemic of
01:30:51
loneliness that I think is highly
01:30:53
problematic and not and not to be
01:30:54
underrated because again, that's like
01:30:56
smoking a pack of cigarettes. So, let's
01:30:58
imagine that we have a nice lunch time.
01:31:01
We're not talking about 10 minutes.
01:31:02
We're talking about 45 minutes that
01:31:04
includes conversation, right? And we get
01:31:07
to the end. And now, what I would
01:31:09
encourage people to do before you go
01:31:11
back to work is to get outside and take
01:31:13
a walk. So, there's two advantages to
01:31:15
this. We talked earlier about the
01:31:17
benefits of sunlight in the morning and
01:31:20
also the benefits of exercise in the
01:31:22
morning. We're circling back to that.
01:31:25
But things are a little bit different
01:31:26
this time. By getting outside, you're
01:31:28
getting different rays of sun. So the
01:31:31
actually the types of rays that we get
01:31:33
from the sun are slightly different and
01:31:34
they're more likely to boost our
01:31:36
serotonin
01:31:38
later in the day. And that serotonin is
01:31:41
what lifts our mood, gives us focus,
01:31:44
helps us to get to to get things done.
01:31:48
So this reinforces our circadian rhythm
01:31:50
when we take a walk and we get outside a
01:31:52
second time.
01:31:54
Also, the exercise, a 10-minute walk,
01:31:58
just 10 minutes of simple walking is
01:32:00
enough to get 30 to 40% improvement in
01:32:03
your blood sugar control.
01:32:06
Because when you activate the big
01:32:07
muscles in your leg, it helps to draw
01:32:10
the blood sugar out of your bloodstream.
01:32:13
So like it's uh the messaging there is
01:32:17
if you just ate too much and you don't
01:32:19
feel well, force yourself to take a
01:32:21
walk.
01:32:22
>> Mhm.
01:32:22
>> As opposed to laying on the couch.
01:32:24
>> Mhm.
01:32:25
>> All right. So um and the outdoor walk
01:32:27
also activates our gut and helps our gut
01:32:31
to get into rhythm and that reduces
01:32:32
bloating after a meal. Okay. So, and
01:32:36
then you do that for 15 minutes. It's
01:32:39
one o'clock. You're back to work. I
01:32:42
encourage people to have a matcha green
01:32:44
tea. Um, I'm a big matcha believer. This
01:32:47
is the of all the teas that exist. It
01:32:49
has the highest polyphenol content and
01:32:52
it's phenomenal for the microbiome.
01:32:56
So, and it gives you a nice boost to
01:32:58
your afternoon.
01:33:00
Okay, let's accelerate to 4:00.
01:33:04
I saw you um I think was it in your book
01:33:06
that I read this? Yeah. In your book it
01:33:08
talks about how the gap between sort of
01:33:10
3 and 6 is the optimal time to exercise.
01:33:13
That's right. Yeah. So 3 and 6 p.m. The
01:33:17
reason for that has to do with our core
01:33:19
body temperature. So our temperature
01:33:22
cools off at night. Our body temperature
01:33:24
lowers at night and then during the day
01:33:26
it starts to rise in the morning.
01:33:29
Exercise by the way in the morning helps
01:33:30
to accelerate that. But our peak is 3 to
01:33:33
6 pm.
01:33:34
>> I felt attacked on page 159 of your book
01:33:37
where you said, "My one request is that
01:33:39
you do not have heavy exercise late in
01:33:41
the evening as this activates the par
01:33:43
sorry, the sympathetic nervous system
01:33:45
and can negatively affect your ability
01:33:47
to quickly fall asleep."
01:33:48
>> Yeah. What What time are you working
01:33:49
out?
01:33:49
>> I mean, last night it was like bloody
01:33:51
god 11 till midnight.
01:33:52
>> Oh no.
01:33:53
>> That's like quite typical though because
01:33:54
I don't know. I just It's when I get my
01:33:56
time.
01:33:57
>> How's your sleep
01:33:58
>> last night? feel great. But I mean like
01:34:00
a series of issues took place.
01:34:01
>> Two hours. So, okay, fair enough.
01:34:03
>> Yeah, like a series of like my other
01:34:05
issues.
01:34:05
>> The time I ate was bad and
01:34:08
>> the time I went to the gym was bad and
01:34:10
so was was a mess.
01:34:12
>> Yeah. Well, ideally 2 hours before
01:34:15
bedtime.
01:34:15
>> Okay.
01:34:16
>> At least two hours before bedtime. So,
01:34:18
and like especially when it's vigorous
01:34:20
exercise. If it's light exercise, it's
01:34:21
not a big deal.
01:34:22
>> But vigorous exercise is a different
01:34:24
story.
01:34:25
>> Okay.
01:34:25
>> So, yeah. So, three three to six. This
01:34:26
is more from like an exercise
01:34:27
performance perspective. Like that's the
01:34:29
best time if you want to lift heavy
01:34:31
weight,
01:34:31
>> okay?
01:34:32
>> 3 to 6 p.m. So, let's imagine that we go
01:34:34
and we get we smash a workout at 4:00,
01:34:37
right? And so, I'm going to give us an
01:34:39
hour to smash that wonderful workout and
01:34:41
then now is 5:00 and it's the perfect
01:34:43
time for dinner. I want to point
01:34:44
something out real quick. I we had
01:34:46
breakfast around 8 and we had lunch
01:34:49
around noon and we had dinner around 5.
01:34:52
We've spaced things out by about four
01:34:54
hours. And that's actually the perfect
01:34:56
time from from the perspective of your
01:34:59
digestive rhythm.
01:35:01
So there's this thing this this concept
01:35:04
within the the gut that many people
01:35:06
haven't heard of called the migrating
01:35:08
motor complex where between meals your
01:35:12
gut has this entire thing that it does
01:35:15
and it basically is like sweeping
01:35:17
through and reorganizing itself.
01:35:22
But it gets disrupted if you eat.
01:35:24
>> Okay?
01:35:25
>> So it's ideal to give a 4hour space
01:35:28
between these meals and that if you do
01:35:31
that you will actually notice a
01:35:33
difference in terms of how you feel with
01:35:34
your digestion.
01:35:36
So because you've allowed your gut to
01:35:37
fall into a rhythm.
01:35:40
All right. So we have our dinner. It's
01:35:42
5:00. We're moving into the evening
01:35:46
and now it's going to be 7:00 at night.
01:35:48
And let's imagine, I know this time of
01:35:50
year the sun is going down much earlier
01:35:52
than this in most places. Um, but
01:35:56
imagine that it's 7 o'clock. Look, when
01:35:58
the sun goes down,
01:36:00
you want to start to dim the lights in
01:36:02
your house. You want to start to reduce
01:36:05
your personal light exposure
01:36:07
because light exposure, just casual
01:36:10
lights within your home can cut your
01:36:13
melatonin down by 30%.
01:36:17
Melatonin is the sleepy time hormone.
01:36:21
So in the morning it's cortisol
01:36:24
and in the evening it's melatonin.
01:36:27
And it's interesting
01:36:29
because
01:36:30
what we did in the morning with both
01:36:32
exercise and with light exposure, it was
01:36:35
designed not only to enhance that that
01:36:37
cortisol peak, but it also increases our
01:36:40
serotonin.
01:36:42
Serotonin, the happy hormone that keeps
01:36:45
us focused. Well, serotonin is actually
01:36:47
the precursor to melatonin.
01:36:50
So, when you make the investment of
01:36:51
morning light, morning exercise, you're
01:36:54
setting yourself up for excellent sleep
01:36:56
in 14 hours.
01:37:00
So, and we want to protect that.
01:37:02
Melatonin is going to start to rise when
01:37:04
it gets dark outside. And so, we want to
01:37:07
dim the lights within our home. And we
01:37:10
want to really be cautious as we move
01:37:13
towards 8:00. If our bedtime is going to
01:37:15
be 10:00,
01:37:17
forgive me if that's too early for some
01:37:18
people, but I think it's like nice to
01:37:20
have a consistent bedtime. If our
01:37:23
bedtime is 10, then by 8:00, like we
01:37:26
want to be sort of dialing back on our
01:37:27
devices or wearing blue light blocking
01:37:31
glasses.
01:37:32
The blue light blocking glasses can help
01:37:34
to protect us. And then roughly 8:30,
01:37:38
take your evening supplements. So, we
01:37:40
had our morning supplements, which were
01:37:41
vitamin D, omega-3s, and turmeric. Now,
01:37:45
we want to take our evening supplements,
01:37:46
which are zinc, and magnesium.
01:37:49
And if you take melatonin, that would be
01:37:50
the time to do it. Or if you take a
01:37:51
different sleepy time supplement, that
01:37:53
would be the time to do it. Roughly 8:30
01:37:55
to 9, somewhere in that range. So,
01:37:58
because it's going to take about 60 to
01:38:00
90 minutes to really kick in
01:38:04
around nine o'clock, we want to activate
01:38:07
our evening ritual.
01:38:09
And so, in the morning, we had our quiet
01:38:11
time. We should have a quiet time in the
01:38:14
evening too to intentionally activate
01:38:15
our parasympathetic nervous system and
01:38:18
get like relaxed before bedtime
01:38:23
so that at 9:30
01:38:25
we uh basically are preparing for
01:38:28
bedtime and that might mean a hot shower
01:38:30
like actually like heat at night hot
01:38:33
shower sauna is perfect because actually
01:38:38
it cools off your inner core temperature
01:38:40
believe it or not. So, and that's
01:38:43
exactly what we want. We want a cool
01:38:44
room. We want a dark room and that will
01:38:47
help us to sleep better because then at
01:38:49
10:00 we want to go to bed and 10:00
01:38:51
like it could be whatever time. But I
01:38:53
would argue that we should be
01:38:54
consistent. It could be 10:30, it could
01:38:55
be 11. Whatever time you choose, adapt
01:38:57
to it. But the point from my perspective
01:38:59
is not so much 10 is the magic number.
01:39:01
It's more so that 10 is the magic number
01:39:03
if you always do 10. 10:30 is the magic
01:39:05
number if you always do 10:30.
01:39:06
Consistency is key.
01:39:08
>> And you would recommend three three
01:39:09
meals a day.
01:39:10
>> I think that you could do three meals. I
01:39:11
think that like the the way that we
01:39:13
structured this
01:39:15
is that if you were done eating at 6:00
01:39:17
at night and then you're having
01:39:19
breakfast around 8, you have a 14-hour
01:39:21
fast.
01:39:22
>> Do you think that fasting window
01:39:23
matters?
01:39:25
>> That specific number 14 or
01:39:26
>> Yeah, just like generally generally
01:39:28
having sort of a big intermittent
01:39:30
fasting window where you you haven't
01:39:31
eaten for 16 hours, whatever it might
01:39:33
be.
01:39:33
>> I think that there's so I think that
01:39:34
there there's two parts to the value
01:39:36
that we get from timerestricted eating.
01:39:38
So the first is we give our gut a time
01:39:41
to rest.
01:39:42
>> So when you when you particularly eating
01:39:44
late at night, like I honestly the
01:39:46
timing of it all could be debated. The
01:39:49
one spot where it's a total
01:39:50
non-negotiable from my perspective is
01:39:52
late night eating. So I mean no offense,
01:39:55
like sometimes we're busy, right?
01:39:57
>> But when you eat late at night, it hits
01:40:00
you different metabolically
01:40:03
>> and then it carries and it lingers into
01:40:05
the next day
01:40:06
>> and it will affect your sleep. Yeah.
01:40:09
>> So, we really as much as possible want
01:40:11
to opt for early dinner time and then
01:40:14
shut it down for the evening as much as
01:40:16
possible.
01:40:17
>> People will be saying, "Yes, but I'm
01:40:18
hungry."
01:40:19
>> And I think part of the reason that
01:40:21
they're hungry from what you've
01:40:21
explained is probably because they
01:40:23
didn't have breakfast.
01:40:24
>> Yeah.
01:40:24
>> They like started eating later. That's
01:40:26
what typically what I find is if I have
01:40:27
breakfast, I I'm typically not hungry
01:40:29
late at night.
01:40:30
>> Yeah. Yeah. I think that I think that
01:40:31
breakfast helps to sort of set the tone
01:40:33
for the rest of the day in a in a
01:40:34
specific way. So the two the two
01:40:36
advantages of timerestricted eating are
01:40:38
that you get that you get that gut rest
01:40:40
which anything over 12 hours is good for
01:40:43
the gut and then the second part is I
01:40:45
think it just the underrated thing that
01:40:47
no one talks about is it helps us to get
01:40:52
more consistent with our meal times. So
01:40:54
this entire conversation about circadian
01:40:56
rhythm can be summarized in one word
01:40:59
consistency.
01:41:01
If you ate at the same time every single
01:41:03
day, you would feel the difference in
01:41:05
terms of your digestion. I promise you.
01:41:07
And so the advantage of timerestricted
01:41:08
eating is it brings attention to what
01:41:11
time am I eating dinner? What time am I
01:41:12
eating breakfast? And then you end up
01:41:14
being a lot more consistent about it as
01:41:16
opposed to just flying by the seat of
01:41:17
your pants.
01:41:17
>> Do you fast ever? Do you try and
01:41:19
>> like long fast?
01:41:20
>> Long fast or just sort of more
01:41:23
timerestricted eating self?
01:41:24
>> I do. I do time restricted eating all
01:41:26
the time. In fact, I most days like I uh
01:41:29
first of all um I'm imperfect.
01:41:32
>> And so what that means is I don't
01:41:34
perfectly follow all the advice I give.
01:41:36
So like I don't eat breakfast most days.
01:41:37
>> Yeah.
01:41:38
>> Cuz I'm going hard. So like I wake up, I
01:41:40
do my morning routine, I get I get to
01:41:42
the coffee stage and then I jump into
01:41:44
work.
01:41:44
>> Same.
01:41:45
>> So but on today
01:41:47
>> today I did. Yeah. Yeah. Today I had my
01:41:49
breakfast because I wanted to be okay
01:41:51
>> on my game. But on the weekend I I have
01:41:53
my breakfast. I noticed the difference
01:41:55
actually. like I'm I'm less hungry
01:41:57
during the day when I have that
01:41:59
breakfast that sort of just keeps it
01:42:01
balanced.
01:42:03
Um so yeah, I sometimes I do one meal a
01:42:07
day. Last month I told you about a
01:42:10
challenge that I'd set our internal
01:42:11
flightex team. Flightex team is our
01:42:12
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01:43:19
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Head to the link in the description
01:44:03
below. One of the things you we touched
01:44:05
on briefly at the beginning was this
01:44:07
concept that trauma is linked to gut
01:44:11
function.
01:44:12
>> Powerfully.
01:44:13
>> In what way? We we were talking a moment
01:44:15
ago about the autonomic nervous system
01:44:17
which is sympathetic versus
01:44:18
parasympathetic.
01:44:20
We live our lives on sympathetic
01:44:22
overdrive which basically is the
01:44:25
equivalent of constantly feeling
01:44:26
threatened, right? Heart rate heart rate
01:44:29
pumping, blood pressure up, more
01:44:33
focused,
01:44:35
but then you suffer the consequences
01:44:36
within your gut. The gut gets sacrificed
01:44:39
when we are activating our sympathetic
01:44:41
nervous system.
01:44:43
We don't do enough to do the opposite
01:44:45
which is the parasympathetic nervous
01:44:47
system which is what happens with when
01:44:49
we slow down
01:44:51
conversations holding hands hugs uh
01:44:55
prayer journaling meditation sauna
01:44:59
that's parasympathetic.
01:45:02
Okay. So to the trauma question,
01:45:06
it's been shown that and this is
01:45:08
something that I had to learn not only
01:45:10
myself but I had to see that
01:45:15
I always thought that kids
01:45:18
if they were young enough they wouldn't
01:45:20
remember. And what I've realized is
01:45:22
actually this idea of like the body
01:45:24
keeps the score is so well said. It's so
01:45:27
true.
01:45:28
>> The body does keep the score. You can
01:45:29
have trauma that occurs before the age
01:45:31
of two. There's no way you remember
01:45:33
that. And yet it will manifest later on
01:45:36
in adults. And this has been shown
01:45:38
actually in kids that are um adopted and
01:45:44
like have an unstable first two years of
01:45:46
life. They are more likely to suffer
01:45:49
with health related issues later on.
01:45:51
this this issue of trauma what happens
01:45:54
is that it restructures the brain and
01:45:57
how your brain functions
01:45:59
>> and it keeps you sort of trapped in that
01:46:01
fight or flight state
01:46:02
>> keeps you trapped. Yeah. So, there's a
01:46:04
part of our brain called the amygdala.
01:46:07
>> And the amygdala is what gets activated
01:46:09
if you like uh go to a haunted house,
01:46:12
you know, like if you get scared of
01:46:14
something,
01:46:14
>> right? Or like uh it's the middle of the
01:46:16
night and you hear something creepy in
01:46:19
the bushes and you're not sure what's
01:46:20
going on. Okay, so that's the activation
01:46:23
of your amydala. Well, the the issue for
01:46:25
people that suffer from trauma is that
01:46:28
they live with the amygdala perpetually
01:46:30
turned on. So, if something's happened
01:46:32
to me in my life that's caused some form
01:46:34
of trauma, there's an increased
01:46:36
probability that I'm going to be in a
01:46:37
more sympathetic state in terms of my
01:46:39
nervous system, which is going to
01:46:41
activate a hormone, which is then going
01:46:43
to disrupt my gut motility and all the
01:46:46
other things we talked about, um,
01:46:50
like the gut barrier and other
01:46:54
dysfunction across the gut.
01:46:57
What is the link there? Is it is it the
01:46:58
hormone that's produced when I'm in that
01:47:00
stress state that is impacting my immune
01:47:02
system which is then having the impact
01:47:04
on my gut?
01:47:04
>> Yes. So this is all a manifestation of
01:47:06
the brain of the brain gut connection.
01:47:09
So the
01:47:12
what's happening is that your brain has
01:47:16
the ability to release a hormone
01:47:18
corticotropen releasing hormone
01:47:20
>> CR and CR is this that's effectively
01:47:25
your sympathetic nervous system getting
01:47:26
activated turned on.
01:47:27
>> Mhm.
01:47:29
>> In a person who's had trauma and to be
01:47:32
clear like not everything that's bad is
01:47:34
trauma, right? It's possible to have
01:47:36
things that are bad that are not actual
01:47:37
trauma. Trauma is the thing that sticks
01:47:39
with you. It's it's when you have
01:47:42
something occur that overwhelms your
01:47:44
ability to cope with it.
01:47:46
>> And so and then it has this lasting
01:47:48
effect. I was thinking as you're
01:47:50
speaking about some of my friends that
01:47:51
have had some bad diagnosis recently.
01:47:54
Got a friend that got diagnosed with
01:47:56
something very very serious. And what I
01:47:58
then noticed is after that diagnosis,
01:48:00
they had lots of other health related
01:48:02
issues that seem to be unconnected.
01:48:04
>> Mhm. But the doctors associated with
01:48:06
stress.
01:48:07
>> Yeah.
01:48:08
>> And maybe the traumatic news of that one
01:48:09
thing has caused this cascade of other
01:48:11
issues downstream.
01:48:13
>> Yeah. 100%. And and that's all a
01:48:14
manifestation of the of the brain gut
01:48:16
axis. So the brain gut axis is how we
01:48:19
think about the brain being connected to
01:48:21
our gut and how they're in communication
01:48:22
with one another. And within that
01:48:24
context, the brain releases this
01:48:26
hormone, the CR, corticotropen releasing
01:48:28
hormone that has an effect throughout
01:48:30
the entire body. It puts them on edge.
01:48:33
Mhm.
01:48:34
>> And the consequence is that that CR
01:48:37
that's like um so this is a bit nuanced
01:48:41
but let me clarify something about
01:48:42
cortisol.
01:48:44
Cortisol is the morning hormone.
01:48:47
When you get that spike in the morning
01:48:48
it's perfect. It's exactly what your
01:48:50
body needs. What you don't need is you
01:48:54
don't need cortisol to still be elevated
01:48:56
at 10 o'clock, 11 o'clock, midnight, 1
01:48:59
in the morning. Cortisol is the get up
01:49:01
and go hormone. Right now it's
01:49:04
disrupting your sleep. Now it's actually
01:49:06
the adversary of your of your circadian
01:49:08
rhythm. And that's what's happening in
01:49:10
these people is that through that the
01:49:12
brain gut access they're activating the
01:49:15
cortisol. And the cortisol then disrupts
01:49:16
their gut barrier and leads to
01:49:19
inflammation.
01:49:20
>> Where does healing from that trauma
01:49:22
start in your view? If a patient were to
01:49:24
come to you
01:49:25
>> Yeah.
01:49:25
>> and they were they had loads of
01:49:27
complications with their gut. Yeah. But
01:49:29
you were able to identify that trauma
01:49:31
was playing a role. Where would you
01:49:33
start with with their healing journey?
01:49:34
>> The most important thing is to is to and
01:49:36
I think this is the the moment that will
01:49:39
be most impactful for some of the
01:49:41
listeners, not all but some. The most
01:49:44
important thing is to understand that
01:49:45
the trauma is the root of the issue
01:49:47
because most people the way that we
01:49:50
react to trauma it's the part that we
01:49:52
don't want to talk about,
01:49:54
>> right? So we push it into the corner and
01:49:57
we pretend that it's not there. We're
01:49:59
not like we know it's there but we're
01:50:00
not going to even look at it. And so the
01:50:04
solution is to accept and acknowledge
01:50:07
that the trauma is the root of the
01:50:08
problem because then you need to
01:50:10
actually turn towards it. And that's
01:50:12
under professional that's with
01:50:13
professional help.
01:50:14
>> So there's different things that you can
01:50:16
do different approaches including
01:50:18
cognitive behavioral therapy. They're
01:50:20
all administered by trained health
01:50:22
professionals. That's not what I do. But
01:50:24
step one is the acknowledgement and
01:50:25
understanding that's the problem.
01:50:27
>> You remember last time we made lots of
01:50:29
uh different shapes of poop.
01:50:32
I think we were using what's the the
01:50:34
Bristol stool? There we go.
01:50:36
>> Yeah,
01:50:36
>> we have this Bristol stool thing here
01:50:38
which is the different types of poop
01:50:39
that people produce. Um and on this
01:50:42
table I think we have a variety of
01:50:44
different styles.
01:50:45
Just to remind me once again, if I was
01:50:48
guessing, I would assume
01:50:51
that maybe this one is healthy or this
01:50:55
one.
01:50:55
>> Yeah.
01:50:56
>> Which one is healthy?
01:50:58
>> The chocolate bar is your is your So,
01:51:01
this sweet chocolate bar right here is
01:51:04
your glorious Bristol 4.
01:51:07
>> What's a Bristol?
01:51:07
>> Right. A Bristol four. So, the Bristol
01:51:09
stool scale is seven unique types of
01:51:12
poop.
01:51:14
And you can tell by looking in the
01:51:16
toilet bowl. We have been told, "Don't
01:51:18
look. There's nothing to see there." But
01:51:20
what I'm saying is, and we discussed
01:51:21
this, that 60% of the weight of your
01:51:25
stool is your microbiome. That's the
01:51:26
microbiome story right there in the
01:51:28
toilet bowl. And so the Bristol 4 is the
01:51:32
normal bowel movement. And it should be
01:51:35
it's it shouldn't be a rectangle, but um
01:51:38
it's soft but formed like a sausage. And
01:51:43
the word Bristol is coming from this
01:51:45
thing called the Bristol stool chart.
01:51:47
>> Yeah. So the Bristol stool chart
01:51:49
actually comes from Bristol in the UK,
01:51:52
right? The city of Bristol. Um where
01:51:54
they did a study in the early '9s and
01:51:57
what came of that study was the
01:51:59
discovery of these seven unique stool
01:52:01
types. So and four is normal and three
01:52:05
many people would consider normal. Three
01:52:07
is just sort of lumpy bumpy like this.
01:52:09
Um but and many people would consider
01:52:11
that to be normal. But type one and two
01:52:15
are constipation
01:52:17
and uh types six and six and seven are
01:52:22
diarrhea. Now what's interesting is that
01:52:25
the Bristol study was one location in
01:52:28
the UK 2,000 people. Actually at Zoey we
01:52:32
did a a nationwide survey in the UK and
01:52:35
we had 140,000 people tell us about
01:52:38
their poop. So, we actually have we're
01:52:41
working on publishing the papers that
01:52:42
came from this, but we have the largest
01:52:45
survey on bowel habits that's ever been
01:52:48
done in the world.
01:52:50
>> And how many people's people is healthy?
01:52:52
>> Well, based upon this, actually, it was
01:52:54
interesting because the results were
01:52:55
about what you expect. There's a
01:52:58
disproportionate number of people that
01:53:00
are struggling with bowel rellated
01:53:01
issues. So, it's probably about 40% of
01:53:03
people that are struggling with bowel
01:53:04
rellated issues. Of all the different
01:53:07
types of poop one could have, is there
01:53:09
any that I should be most concerned
01:53:11
about?
01:53:11
>> If you have these like little pellets,
01:53:14
>> rabbit pellets,
01:53:16
that's severe constipation.
01:53:18
>> And is that a lack of something? A lack
01:53:20
of fiber.
01:53:20
>> It can be a lack of fiber for sure.
01:53:22
Okay.
01:53:22
>> But sometimes it's a stool softening
01:53:24
issue, too. So like for people that have
01:53:26
severe constipation,
01:53:28
fiber is more nuanced than than people
01:53:32
are willing to discuss on social media.
01:53:34
Everyone makes it sound like the simple
01:53:36
solution is just increase your fiber.
01:53:37
It's not necessarily that simple. So
01:53:39
sometimes you have to add magnesium.
01:53:42
Magnesium supplements are great with
01:53:44
fiber.
01:53:45
>> What do they do?
01:53:46
>> So they help to draw water into the
01:53:48
intestine
01:53:49
>> and that water softens up the stool. So
01:53:52
if you have the fiber for the form and
01:53:54
you have the magnesium to make it soft,
01:53:56
this is how you get a soft formed bowel
01:53:58
movement. We talked a moment ago about
01:54:00
taking a nighttime magnesium supplement.
01:54:03
Okay. If your goal is to sleep or to
01:54:06
relax, magnesium glycinate is a
01:54:09
phenomenal choice. But if you're
01:54:11
constipated, that's not going to do
01:54:12
anything. So, don't don't do that. Uh,
01:54:16
for constipation, magnesium oxide is the
01:54:19
one that I would typically go with, but
01:54:21
there's also magnesium sulfate,
01:54:23
magnesium citrate. Those are the
01:54:24
choices.
01:54:25
>> Okay.
01:54:26
>> Yeah. And if you get to a Bristol 7,
01:54:27
which is just
01:54:30
>> like diarrhea or something,
01:54:31
>> that's just Yeah. It's just liquid. um
01:54:34
you're not in a good place. And so
01:54:37
obviously that needs to be addressed as
01:54:39
well. And be aware of what we talked
01:54:41
about earlier, which is that there are
01:54:42
some people who suffer from chronic
01:54:44
constipation and then they start having
01:54:46
diarrhea and actually that's overflow.
01:54:48
>> Dr. Will, what's the most important
01:54:50
thing we haven't talked about as it
01:54:52
relates to all that is in your new book
01:54:54
um that you think we should have talked
01:54:56
about? I mean, we've probably covered a
01:54:57
tiny tiny tiny fraction of all the
01:54:59
things in there, but it gives people a
01:55:01
flavor. Is there one other thing that
01:55:03
you think is the most important thing
01:55:04
that we haven't talked about?
01:55:05
>> Here's what I really feel compelled to
01:55:07
say to be totally honest with you.
01:55:09
You're holding the book. The book is
01:55:10
called Plantpowered Plus. I don't want
01:55:13
people to be intimidated by the title of
01:55:15
my book. Let me explain this. I believe
01:55:19
that there are many paths to healing.
01:55:21
There are many different dietary
01:55:23
patterns. The one that's going to work
01:55:25
the best for you is the one that you're
01:55:27
actually willing to do. Right? So, this
01:55:30
book is not about a one-sizefits-all
01:55:32
approach, nor is it 100% plants. That's
01:55:35
not what the book is about. So, instead,
01:55:38
the conversation and what we haven't
01:55:39
discussed is what's missing in our diet
01:55:43
that we really need. And we've kind of
01:55:46
started to touch on this. I've
01:55:48
identified four things. And these four
01:55:50
things you find in all of the healthy
01:55:52
dietary patterns. So whether it's
01:55:55
Mediterranean, pescatarian, flexitarian,
01:55:58
if you do it right, you're going to have
01:56:00
these four things. Number one, fiber.
01:56:03
Number two, polyphenols.
01:56:06
Number three, healthy fat.
01:56:09
>> So healthy fat is the extra virgin olive
01:56:12
oil. Healthy fat is this avocado right
01:56:14
here. Healthy fat are these seeds and
01:56:18
nuts right here. Okay? They all have
01:56:20
healthy fat. and and in whole form, you
01:56:24
should consume these whole form foods
01:56:27
without restriction. If you are obese
01:56:29
and you're trying to lose weight, the
01:56:31
problem with any oil, not just not just
01:56:34
seed oils, also including extravirgin
01:56:37
olive oil, is that this is the highest
01:56:39
calorie thing that exists on the entire
01:56:41
planet. You cannot create something with
01:56:43
a higher calorie content than oil.
01:56:46
So, it's not to your advantage to really
01:56:50
focus on oil. If anything, you should be
01:56:53
limiting your oil intake. But these
01:56:55
healthy fats, the monounsaturated fats
01:56:58
that you get from nuts, from avocado, if
01:57:00
we had fish like a salmon or shellfish,
01:57:03
the omega-3s that you get from those
01:57:05
things, there's tremendous benefit to
01:57:07
those healthy fats.
01:57:09
>> That was the third one.
01:57:09
>> And then the fourth is fermented food.
01:57:11
>> Okay, which
01:57:12
>> so which we don't actually see. We kind
01:57:14
of see here we got the pickles. All
01:57:16
right, we got some pickles here. Um, but
01:57:18
the thing about fermented food is most
01:57:21
of us are not eating fermented food. So,
01:57:24
the average intake of fermented food in
01:57:26
the United States is zero. And if any,
01:57:29
maybe once in a while, yogurt. That's
01:57:31
it. We have tons of choices that are
01:57:34
available to us. And the key that people
01:57:36
need to know is a Stanford study done by
01:57:39
some of my friends Christopher Gardner
01:57:42
and um Justin and Erica Sonnenberg.
01:57:46
And what they showed is that in just
01:57:49
eight weeks by adding fermented food to
01:57:51
their diet, people could increase the
01:57:53
diversity of their gut microbiome.
01:57:56
That means a healthier gut. And they
01:57:58
lowered inflammation. So as the gut gets
01:58:00
healthier, inflammation goes down. And
01:58:03
they did that just by adding fermented
01:58:05
food. So Steve, the these four things,
01:58:08
fiber, 95% of Americans are deficient.
01:58:11
Polyphenols, almost no one is getting
01:58:13
the recommended amount of fruits and
01:58:15
vegetables. Healthy fats, we're not
01:58:18
opting for the types of fats that we're
01:58:19
talking about right now. I want people
01:58:21
to get more omega-3s and more
01:58:22
monounsaturated fat. And finally,
01:58:24
fermented food. No one's really
01:58:25
consuming. If you think about your diet,
01:58:28
this shouldn't be an exercise in more of
01:58:30
the thing that you already have. this
01:58:32
should be an exercise of what is the
01:58:33
thing that's missing that we could add
01:58:36
that could transform our health because
01:58:38
that's the real opportunity. So that's
01:58:40
what the nutrition program is about.
01:58:42
>> When I look at these uh this photo of
01:58:44
you before and after I think this one's
01:58:47
probably sort of during med medical
01:58:49
school was it or just after medical
01:58:50
school?
01:58:50
>> No. So I was actually that's in my early
01:58:52
30s on the left.
01:58:53
>> Yeah.
01:58:54
>> And then this photo here which I'll put
01:58:56
up on the screen is you at what age?
01:58:58
>> Yeah. About 40.
01:59:00
>> Okay. Well, 10 years has passed and you
01:59:01
look 10 years younger.
01:59:02
>> Yeah.
01:59:03
>> And you look pretty ripped.
01:59:05
>> Yeah.
01:59:05
>> What changed in your life between these
01:59:09
two photos? What what was different in
01:59:11
one's mind? Knowledge, mentality,
01:59:13
psychology. What was different?
01:59:16
So the the easy answer is I changed my
01:59:20
diet. I changed my lifestyle. I grew up
01:59:23
eating junk food. I grew up eating fast
01:59:24
food. We celebrated that sort of diet
01:59:27
and I shifted towards eating the way
01:59:29
that I'm describing to you today, right?
01:59:32
I obviously started going to the gym and
01:59:33
working out. I think everyone should be
01:59:35
going to the gym and working out. I
01:59:36
don't think that's to be underestimated.
01:59:37
That's an important part of the program
01:59:39
that I'm proposing for people, right?
01:59:41
So, there's those things, but the part
01:59:43
that you don't get on the surface that I
01:59:45
don't really talk about that much is I
01:59:47
also need to heal on the inside. So, I
01:59:51
was in a dark place and I wasn't in a
01:59:54
dark place just because of my diet.
01:59:56
There were issues that existed within
01:59:58
our family. I had issues with my dad
02:00:03
and I needed to resolve those. And what
02:00:06
happened, a few things. One, literally
02:00:10
an angel came into my life. That's my
02:00:12
wife, right? She came into my life in 20
02:00:15
in 2012.
02:00:17
And she never pushed anything on me. But
02:00:21
just seeing her and having her as a
02:00:23
presence in my life was what I really
02:00:24
needed to change myself in terms of my
02:00:27
diet, in terms of my lifestyle, but also
02:00:30
to pick up the phone and call my dad who
02:00:32
I hadn't talked to in 10 years. You'd
02:00:34
fallen out.
02:00:35
>> Totally fallen out.
02:00:37
And there's an entire story that goes
02:00:39
into that. and I have to own my own
02:00:42
mistakes because I'm as guilty as anyone
02:00:46
for the issues that existed between us.
02:00:49
But I picked up the phone and I called
02:00:51
him. And you the other thing that
02:00:55
happened in my life that really changed
02:00:56
everything was the birth of my daughter.
02:00:58
So my oldest I have four kids. My oldest
02:01:00
is now 11.
02:01:04
And when you hold that child in your
02:01:06
hands,
02:01:08
you're a different person instantly. And
02:01:10
I can't describe this to a person to to
02:01:12
someone who's never experienced this,
02:01:14
but you have a purpose that you didn't
02:01:15
have prior to that day. You've
02:01:18
experienced love that you never
02:01:20
understood. And the love that I had for
02:01:22
my daughter
02:01:23
helped me to understand the love that my
02:01:26
own dad had for me. But I could never
02:01:29
accept that.
02:01:31
And so the complexity of it all is yes,
02:01:33
I changed my diet, my lifestyle. Yes, I
02:01:36
started working out. But I also needed
02:01:39
to forgive my dad for the things that
02:01:42
happened when I was a kid.
02:01:46
And reconnecting with my dad was
02:01:48
actually one of the most important and
02:01:50
powerful things that happened for me.
02:01:51
>> He was vacant. He was absent. Or was it
02:01:54
something?
02:01:55
>> No. My when I So this is something that
02:01:58
um chapter 8 of my new book to me is my
02:02:03
masterpiece.
02:02:05
Um, of all the chapters, this is my
02:02:07
third book. Of all the chapters I've
02:02:08
written, it's the one that I'm most
02:02:09
proud of by far.
02:02:12
And if you if people get the audio book,
02:02:14
they're going to hear it in my voice.
02:02:16
So, there were some things that I needed
02:02:18
to talk about, and you'll find them in
02:02:20
that chapter. And basically the story is
02:02:23
that our family we went through a really
02:02:27
hard time and um my parents got divorced
02:02:33
and I was seven and I was the oldest of
02:02:35
three boys. It was not a nice divorce.
02:02:39
And when that happens,
02:02:42
you feel like you have to choose a side.
02:02:46
And
02:02:47
from my perspective, again, like, you
02:02:50
know, I was a kid, but
02:02:53
there was a part of me that
02:02:55
said,
02:02:58
"Dad,
02:03:01
you're a man.
02:03:05
Why did you allow this to happen?
02:03:08
Why did you allow this to happen to our
02:03:10
family? Why didn't you fix this?
02:03:14
And eventually I stopped talking to him.
02:03:18
And that was around the time that I
02:03:20
graduated from college.
02:03:22
And so for 10 years, I
02:03:27
was uh like I went to medical school at
02:03:30
Georgetown. I went to Northwestern. I
02:03:32
was the chief medical resident there. I
02:03:34
won the highest award in my residency
02:03:36
class. I was fully accomplished. I was
02:03:38
like accomplishing everything.
02:03:41
Um I was very very sad inside. And what
02:03:45
was missing was my dad and I needed him
02:03:48
there. And so having my daughter
02:03:53
and feeling uh the love that I felt
02:03:57
instantly for my daughter helped me to
02:03:59
understand the love that my dad had for
02:04:01
me. And ultimately what I realized,
02:04:05
Steve, is that cuz the thing you have to
02:04:09
know that's hard to explain in short
02:04:11
order is that
02:04:14
we had I had two brothers. My dad used
02:04:16
to take us camping. Three boys, no one
02:04:19
else, just him.
02:04:22
He'd take us camping all the time. He
02:04:25
took us to on vacation all the time. If
02:04:27
there was a sporting event, he was
02:04:28
always there, right? But I wasn't able
02:04:30
to see that all that was really an act
02:04:32
of love.
02:04:34
And now having kids myself and
02:04:37
understanding how hard it is to be a
02:04:40
parent and raise these kids, the idea of
02:04:42
taking three boys camping by yourself is
02:04:45
insane to me. I now understand how hard
02:04:47
my dad was trying.
02:04:49
And in your book published in um 2020, I
02:04:53
believed 2020. You you wrote this thing.
02:04:56
Could you read that in your own voice?
02:04:58
Cuz I was going to read it, but it's
02:04:59
very personal.
02:05:01
>> You wrote this in the front of the book.
02:05:02
>> Yeah. I lost my dad during the
02:05:04
preparation of this book. It was sudden
02:05:06
and completely unexpected.
02:05:10
I couldn't wait to share this book with
02:05:12
him. It would have been easy to just
02:05:14
send an electric electronic copy, but I
02:05:16
really wanted his first read to be a
02:05:18
physical book with the hard cover, all
02:05:20
the pages, and his son's name on the
02:05:23
front.
02:05:25
Over the past few months, my dad
02:05:27
repeatedly told me how proud he was of
02:05:29
me. He told me that my grandparents,
02:05:32
John and Helen Bolawitz, would have been
02:05:34
so proud of the work I was doing in the
02:05:35
name of our family.
02:05:37
I can't tell you how much it means to me
02:05:39
that he said all that.
02:05:42
It breaks my heart that he's not here
02:05:43
anymore.
02:05:45
I am who I am because of him.
02:05:48
But I will forever be grateful for the
02:05:50
special times that we shared.
02:05:53
Love you, Dad.
02:05:55
We'll always be thinking of you.
02:05:58
This book is for you.
02:06:08
You know, we're all susceptible for
02:06:10
letting a relationship sour and then
02:06:12
losing a lot of time. And I think that's
02:06:14
why your story is so inspiring because
02:06:15
it reminds us that I guess what matters
02:06:18
most in the end. And sometimes we can
02:06:20
lose, I don't know, decades, years
02:06:22
because of grudges or because of
02:06:23
misunderstandings that have never been
02:06:24
addressed. So, I mean, it's a huge
02:06:26
compliment to your wife that she had the
02:06:28
wherewithal to to try and get you guys
02:06:30
to reconnect so that you could reform
02:06:32
that relationship before he did pass
02:06:34
away. And I'm no doubt that he was would
02:06:37
be incredibly proud if he's if he was uh
02:06:39
watching over us now and had seen what's
02:06:41
happened in the in the last 5 years in
02:06:44
your life because it's been incredible.
02:06:46
Absolutely incredible. Healing comes in
02:06:49
many forms
02:06:51
and sometimes it's the changes that we
02:06:53
make to our diet
02:06:56
and sometimes it's the changes we make
02:06:57
in our relationships with other people.
02:07:01
>> There's different opportunities. You and
02:07:03
I talked about like what is the thing
02:07:05
for every person is something different.
02:07:07
And it's funny how they're both
02:07:09
extrically linked because when one gets
02:07:11
right with themselves and others, they
02:07:14
often find it much easier to get control
02:07:16
of their diet and their lifestyle
02:07:18
>> and then it all clicks.
02:07:20
>> I highly recommend everybody goes and
02:07:22
gets this book. It's um it's going to be
02:07:24
published in the US here on the 13th of
02:07:25
January and in the UK on the 15th.
02:07:27
>> That's right. Yeah. Tuesday in the US,
02:07:29
Thursday in the UK.
02:07:30
>> So, I'm going to link it below. Um we
02:07:33
just touched on a fraction of it. We
02:07:34
haven't gone into much of the details,
02:07:35
but if you are someone that is
02:07:36
struggling with your gut, you know, one
02:07:39
of the 61% or 70% of people that told me
02:07:42
ahead of this conversation that you
02:07:43
were, I highly recommend this book
02:07:45
because it's incredibly accessible in
02:07:46
the way that it's written, but also it's
02:07:49
incredibly comprehensive and up to date
02:07:51
and as you said, the science on the gut
02:07:53
and all of the related gut related sort
02:07:55
of issues and symptoms that we have is
02:07:57
always evolving. So I I love having
02:08:00
these conversations as almost refreshes
02:08:01
and updates to me because every single
02:08:04
time I learn something new and I get
02:08:06
more of the sort of jigsaw puzzle of my
02:08:08
gut health and as it relates to like my
02:08:10
brain and my immune system filled in and
02:08:12
it's having it's really remarkable how
02:08:14
much of a real world impact these
02:08:15
conversations have had on me. I don't
02:08:17
think people know this enough but they
02:08:19
often ask me like which conversations
02:08:20
had an impact on you. The way that I
02:08:22
view it is it's almost it is like a
02:08:23
jigsaw puzzle. And each conversation is
02:08:25
adding a piece. And I can see since we
02:08:27
had that last conversation about poop
02:08:29
and the gut and the microbiome and all
02:08:31
those things, there's been radical
02:08:32
changes I've made to my life that have
02:08:34
had a radical impact. It's like the
02:08:35
lights have been turned on. And that's a
02:08:37
really good example of what this book
02:08:38
does when you read it. It turns on the
02:08:39
lights. So, highly recommend people go
02:08:41
check it out. You are launching a
02:08:42
YouTube channel, you said.
02:08:43
>> Yeah, I'm launching a I'm launching a
02:08:44
YouTube channel. It's um the gut health
02:08:47
MD and that's also my social hashtag my
02:08:50
social handle. So you can find me on
02:08:52
those locations, but my home base is my
02:08:55
website, the gotalthmd.com. And if you
02:08:58
come there, I highly encourage people to
02:09:00
register for my email newsletter because
02:09:02
it's a completely free resource,
02:09:04
basically a Substack for free
02:09:06
>> that's designed, this is where I love to
02:09:08
like really have these conversations
02:09:09
with people about, hey, there's this new
02:09:11
study, let's talk about it. Hey, there's
02:09:14
this thing that I'm seeing, let's talk
02:09:15
about it, right? Hey, this is what I'm
02:09:17
doing right now.
02:09:18
>> Right? So, it's it's an opportunity for
02:09:19
sharing that goes beyond like the
02:09:20
limitations of social.
02:09:22
>> I'll link all of that below, everything
02:09:23
we've mentioned in the last 30 seconds,
02:09:25
so everyone can check you out. We do
02:09:26
have a closing tradition where the last
02:09:28
guest leaves a question for the next.
02:09:30
And the question that has been left for
02:09:32
you is, what is one thing you could do
02:09:35
today to help rectify your life's
02:09:38
biggest regret?
02:09:42
Isn't that funny?
02:09:45
Um,
02:09:48
well, I think that the good news, this
02:09:51
is to me, uh, if anything, a story of of
02:09:55
hope and optimism because
02:09:59
on many levels I did.
02:10:01
>> Um, so reconnecting with my dad was key.
02:10:05
But I think that the other piece is when
02:10:06
you when you lose a person the way that
02:10:09
we lost my dad, he's gone, right? And it
02:10:12
happened real fast and I didn't get to
02:10:13
say goodbye.
02:10:15
I will say it's my faith that allows me
02:10:19
to know like not to pretend to know to
02:10:24
actually know that these things that I
02:10:28
need to say to him that I never actually
02:10:30
got a chance to say that I wish I did.
02:10:34
I'll have a chance to do that
02:10:36
>> and I look forward to the day when I see
02:10:38
him again.
02:10:40
What would you say?
02:10:43
>> I would tell him that
02:10:46
I hate the fact that it took me so long
02:10:48
to figure out that he was a great dad.
02:10:53
And
02:10:55
you know, adults may have conflict.
02:10:57
That's what the divorce was.
02:11:00
But he was a phenomenal dad. And I
02:11:04
didn't see that or get that until I had
02:11:07
my own kids.
02:11:09
Dr. Bill, thank you.
