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not typically Fukuda. Something for supports

2:20

the growth and health of an

2:22

organism. doesn't go to either up.

2:24

So we're gonna become that you

2:27

says reading science, prejudiced. Hey

2:42

everybody. It's me.

2:44

It is. literally. I turned

2:47

sixty recently and. I'm

2:49

I'm Bree doubling my efforts to live a

2:51

healthy life which are they have been pretty

2:53

good at. Those you

2:55

know what I'm about know that I that I

2:57

am. You know I have been. Eating.

3:00

The Atkins Way. forever. You know what's

3:02

the big lotta hi proteins and cutting

3:04

a your carbs and now where we

3:06

all should be eating? But.

3:08

Today I've got one of the experts

3:10

in the field. Of. I

3:12

mean it's really almost everything it

3:14

but it's it's longevity but it's

3:17

up all around diet that. And.

3:20

What? We're doing wrong as a society

3:22

and what we are starting to do

3:24

right. We have Doctor Mark Kleiman on

3:26

who has an amazing podcast. Of

3:29

his own called Doctor's Pharmacy and who,

3:31

as new book coming out, called the

3:33

Young Forever cookbook, I'm gonna get some

3:36

answers. right? Now. I.

3:38

Need any I need. The deets. I.

3:40

Need to crack the code cause I'm planning on

3:42

living to be one hundred and fifty as some

3:44

of you know that. So with. That.

3:46

Splits going and the doctor is in.

3:57

Weight your Montecito right now.

3:59

Yeah, I do. Philo yeah I guess was that

4:01

a great job? Yes this is coming up your birthday to.

4:07

Believe. Also, tell what brings you there

4:09

would he do you? And a little

4:11

vague hey, you got some word other

4:13

as some friends here who's those numbers

4:16

Gorgeous house and we're having a little

4:18

friend reunion of my closest friends for

4:20

the weekend is going to show and

4:22

hang on. Believable. Well as I'm going

4:24

to Lucky's after this, come by for

4:26

lunch Man will catch would that's a

4:28

suspect You can. certainly didn't. Tell me

4:30

what to eat. What I can't eat

4:32

All that you could come over here.

4:35

We got this gorgeous house or chef

4:37

me delicious food ah of our hyman

4:39

and approved so far as well. I

4:41

I need, I need your help I

4:43

need or I'd because you know I

4:45

turned sixty this week and I'm. Rita.

4:48

Met him to. Health.

4:50

I mean, not that I've I've always been very. Super

4:53

health conscious. I mean, I've I've been

4:55

eating sort of the Atkins route before

4:58

it was even fashionable. And yeah, I

5:00

guess because I don't ask. I want

5:02

you to tell me. What? Is

5:04

the number one thing people are doing today. That.

5:07

Are getting wrong? Into. Categories of people.

5:10

People. Who don't know what the fuck they're doing? And

5:14

the people who think they know. What?

5:16

They're doing or. What? Are they did? What

5:18

are they don't or on as a great question

5:20

of people who don't know what to do wrong

5:23

is probably most of America which is of so

5:25

sick right now ninety three percent of us are

5:27

mad about them. healthy in week you're eating a

5:29

diet is high and Starbucks is sugar known for

5:31

processed food and as the biggest thing we're doing

5:34

wrong. Across America and increasingly

5:36

globally. So we really, we really

5:38

have to understand this is killing

5:41

us selling causing or disease cancer,

5:43

diabetes and dimension but it's also

5:46

causing huge mental health crisis anxiety,

5:48

depression, rain, fog, It yes,

5:50

the all these things are related to what we're

5:52

eating or even things like bipolar disease. It's for

5:55

free via. Psychosis. Are

5:57

connected to die Autism A D d All these

5:59

things are. driven by our diet and if we

6:01

don't eat the right stuff, our brains can't work. So

6:04

it's a really serious problem. So that's the first

6:06

thing that people are doing wrong. People

6:08

who think they know what they're doing and

6:11

are doing things differently are.

6:14

So maybe they're overdoing it on intermittent fasting, maybe

6:16

overdoing it on keto. I think people are kind

6:18

of, need to understand that there's

6:20

a way to regulate your metabolism that doesn't require huge

6:22

extremes that you can kind of walk down the middle

6:25

and actually do really well and thrive. And sort

6:27

of what I wrote about in my book, the

6:29

pagan diet, which is kind of a spoof on

6:31

paleo vegan. So like you're a pagan, I'm paleo

6:33

vegan. So they're basically almost the same except for

6:35

a few things, right? Except where

6:37

you get your protein. Otherwise they're the same. So

6:39

it's really, what are the principles of nutritional common

6:42

sense informed by science? And

6:44

it's really in the middle, everybody agrees on the

6:46

basics, which is the eat real food, don't eat

6:49

crap, have good fats, get

6:51

good quality, phytochemicals in your diet, lots

6:53

of fiber. And the protein

6:55

conversation is a little bit, a

6:57

little bit challenging on the vegan paleo

6:59

side, but we can kind of navigate

7:02

that if you want. Okay, I have

7:04

lots of questions. Okay, so this

7:06

is gonna sound stupid. It's gonna sound like I didn't

7:08

hear you. I did. The people

7:10

who don't know better, starches,

7:12

sugars, we all know

7:15

what those are, right? I mean, I think we all know

7:17

what those are. They're potatoes,

7:20

potato chips, anything processed, anything in

7:22

a bag, anything, sugar is sugar.

7:24

That's desserts, it's sodas.

7:29

Is there any sneaky thing that

7:31

you might not know? Is

7:34

that that you're, like that's, it's

7:36

not easy to cut out. I'm not saying

7:38

it's easy, believe me, it's not. I love

7:40

sodas, Jesus Christ. Oh no. After

7:43

sixties, no more Rob, that's it. Let me

7:45

ask you this. What about, let me ask

7:47

you this. What about Coke Zero, no sugar?

7:49

It's got something else horrible in it, right?

7:52

Well, I just came back from Argentina and,

7:54

you know, in South America

7:56

they have very clear labeling laws on

7:58

the front of package, which highlights. things

8:00

that are harmful to you as opposed to this

8:02

country which has health claims on the label which

8:04

masks things that are harmful to you. So if

8:06

it has a health claim, it's probably bad, right?

8:08

Gluten-free potato chips, not a good idea. But

8:11

in South America and Argentina, they had these warning

8:13

labels on Coke Zero which said

8:15

this should not be eaten by children

8:17

or not be consumed by children because

8:19

it has dangerous additives. Now, if

8:21

it's not good for kids, why is it good for the rest of

8:23

us? So how did the

8:25

Coke lawyers let that slide down there? I

8:28

mean... Well, they fought it.

8:30

Trust me, they fought it. There was

8:32

a president of Chile, a woman,

8:35

who was a pediatrician, and there was a vice

8:37

president or chair of the Senate in Chile that

8:39

was also a doctor. And

8:41

they got together and they totally

8:43

revolutionized all their food policies.

8:46

And they put these front-of-package labeling on for

8:48

the things that are dangerous. They eliminated all

8:51

advertising for junk food on television from

8:53

6 a.m. to 10 p.m. They eliminated

8:55

all junk from schools. They

8:57

put an 18 percent soda tax. They did a

8:59

whole series of things, no infant formula advertising. I

9:01

mean, it was really quite an aggressive policy

9:04

change. And it worked. And that population

9:06

is getting healthier. There was some weight. People aren't buying the

9:08

crap. It's working. So we

9:10

are actually working on a food policy initiative

9:13

in Washington. I've got a nonprofit. And one of

9:15

the things we're doing is child-friendly labeling. Make

9:18

the grade. Aid app. You make the grade.

9:20

Is it good for you or is it bad for

9:22

you? And it's easy to understand as opposed

9:24

to nutrition tax labels, ingredient lists. And so a lot

9:26

of people think they're doing the right thing, but they

9:28

don't really know how to read labels. They don't know

9:30

ingredient lists. They don't understand what's going on. So they're

9:32

buying, quote, healthy stuff. But it's actually really bad for

9:34

you. Like gluten-free cake and cookies is

9:37

still cake and cookies. Listen,

9:39

I know that because, as I said,

9:41

I work with Atkins and the protein

9:44

bars that we

9:46

have, they're just amazing. But you look at

9:48

the amount of sugar in some of the

9:50

competitor healthy bars. I don't want to name

9:52

any names. You

9:54

can't believe how much sugar is in it. Yeah.

9:58

Yeah. like cardboard so

10:01

it's good sugar. It was some

10:03

minute right? Yeah. So

10:05

that's why when you look

10:07

at old photos of people walking down

10:09

the street or whatever in the

10:11

50s they there

10:14

no obese people. Nobody's overweight. Nobody.

10:17

I saw some Instagram video of the day and

10:19

it was like a colorized video of the 30s

10:21

in New York and you walk and see hundreds

10:23

of people walking by it was not a single

10:25

person overweight and now you can't literally walk down

10:28

the street without being inundated with

10:30

people who are just struggling with weight and it's 75% of

10:33

Americans and 42% are obese. I

10:35

mean it's a slow motion disaster

10:37

and we're just going to be

10:39

beginning to see the the consequences of that in terms

10:41

of our productivity of society as

10:44

far as our academic performance as far

10:46

as our economic burden

10:48

from it which is driving most of

10:50

our federal deficit. So I think I

10:53

think it's a big problem. Okay we

10:55

go back in a time machine. We're

10:57

at a night where it's post-world war two.

10:59

We've won the war. Yeah. It's

11:02

assuming we survived it. I'm a dude coming

11:04

home. I'm fit as a fiddle. I'm

11:06

shredded. Yeah. What what

11:08

happens to me between now

11:11

between then and now that makes

11:13

me have a weight issue? What? Why did

11:15

this happen? What happened to America? Yeah. When

11:18

did the meteor hit? When all of a sudden? I'll

11:20

tell you. Well first of

11:23

all you know when I was born which is a

11:25

little bit older than you but in 1959 there

11:27

was 5% of the population that was obese. Now it's

11:29

42%. Wait wait wait hang on. I'm gonna

11:31

wait. 5%? Yeah. Now it's 42%? Yeah.

11:33

Yeah it's bad. It's

11:39

like a nice guy. And

11:41

what happened was after World War

11:43

Two we decided we need to feed

11:45

a hungry growing world population and so

11:48

we started industrial agriculture and and the

11:50

production of commodity crops. Coron mean soy

11:52

at scale. I'm on a crops

11:54

with with tillage and fat tractors and

11:57

no more horse no more horse pulled

11:59

plows. We use industrial chemicals that

12:01

were basically left over from the war. So

12:03

what are the things we use on agricultural

12:06

farms that are growing our food? We use

12:08

fertilizer, which is nitrogen that was used to

12:10

build bombs. And we use pesticides,

12:13

which are neurotoxins that were bioweapons. So that's

12:15

actually what happened to these factories. They started

12:17

making industrial chemicals for agriculture. And

12:20

then we started producing all these mass

12:22

amounts of commodity crops that

12:24

then got turned into processed foods. So

12:26

they were able to be preserved, to

12:28

be produced at scale, to be shipped

12:30

around the world, to feed a hungry

12:32

grown population. And people didn't really

12:34

understand the consequences of industrial agriculture on the

12:36

climate, on the soil, on

12:38

pesticide effects. I mean, Rachel Carson started to

12:40

talk about it in the early 1960s. But

12:44

there really wasn't a clear sense

12:47

that these were harmful. And then

12:49

the food industry got involved, and they started sort

12:51

of creating this whole model of

12:53

convenience as the value that we should

12:55

have around food. You deserve a

12:57

break today, right? Remember Betty Crocker?

13:00

Yeah. I had the Betty

13:02

Crocker cookbook. Well, she was

13:05

a figment of the food

13:07

industry's imagination, basically concocted to

13:10

insinuate processed food into

13:12

the American kitchen through the recipes where, if

13:14

you remember, they have add one can of

13:16

Campbell's cream of mushroom soup to your casserole,

13:18

or put like a roll of Ritz crackers

13:21

on your binger, put a Bingham Delbita cheese.

13:23

And so it's really taking processed foods and

13:25

insinuating them into the kitchen. And they basically

13:27

disintermediate Americans from their own kitchen. And

13:30

then we had TV dinners, and Solve's Ray Stakes.

13:32

I don't remember that. Oh, bro. We

13:34

had a TV dinner tray. Yes. And

13:36

we had like all that crap here. I remember

13:38

eating that, watching like Batman and eating TV dinners.

13:42

And so we... So tater tots?

13:44

A little tater tot going in

13:46

there? Exactly. Tater tot. It was

13:48

so bad. And then it's gotten even worse in the 70s

13:50

and 80s. We just started even

13:52

ramping up our production of these foods. And

13:54

we produced an extra 500 calories more a day, all in

13:57

the form of processed food. And

13:59

that processed food now... is the biggest killer in

14:01

the world. It kills over 11 million people a year. It

14:04

increases the risk, I said, of all these chronic

14:06

diseases. Mental health issues was just a review of

14:08

over nine million people looking at

14:10

their diets over a long period of time,

14:12

published recently, trying to all these harmful effects.

14:15

So we know that this has sort of

14:17

happened slowly by drip, and now

14:19

we're kind of in this sea of toxic foods

14:21

that aren't really food. And Rob, you know, I

14:23

don't think of the definition of food, but

14:25

by definition, most of what people are eating

14:28

is not technically food. Food is something that's

14:30

supposed to support the growth and health of

14:32

an organism. Those things don't do either.

14:35

So we're kind of not eating food, we're eating

14:38

science projects. That's insane, that's so,

14:40

we're not eating food. Now, here's

14:43

something I struggle with. I think

14:45

your pagan diet, what

14:47

pagan, right, that's it? No, not pagan,

14:50

not pagan. Pagan, are you a

14:52

pagan? No, I'm not a pagan, I'm Jewish. But-

14:56

Okay, the pagan diet is

14:59

70, ideally is 75% plant-based. Am

15:02

I getting this right? Yes, I would call it

15:05

plant-rich diet. Explain that to me. Plant-rich diet is what

15:07

it's my favorite. I can't find 75% of plants

15:09

I want to eat. Please

15:12

help me. You don't like veggies? You

15:18

want fries and burgers? Yes,

15:21

I do, that's right, great. Like, I'm like, you know

15:23

the, it's not an apocryphal story. Al Michaels, I don't

15:25

know if you're a sports fan or not, Al Michaels,

15:27

the great football announcer. Do you

15:29

believe in miracles? Yes, like he's the

15:31

greatest. He's apparently never eaten a vegetable

15:33

in his life proudly. I'm not

15:35

that bad. And how old is he? He's

15:38

still alive, he's still- And what does he look like?

15:40

No, I, how do you,

15:42

literally on a plate, you want 75% of

15:44

my plate- Like

15:46

an example, so like for dinner, I would have

15:48

like a piece of protein, like chicken, fish, meat,

15:51

and then I would make three sides of veggies.

15:53

So I would make either salad, or I'd have

15:55

some stir-fried broccoli, or I'd have some roasted

15:58

mushrooms, a sweet potato. So basically

16:00

on my plate, like 75% of his veggies and

16:03

like 25% of his piece of protein. And

16:06

that gives you a lot of

16:08

fiber, phytochemicals, and lots

16:10

of nutrients, and getting really very high

16:12

nutrient dense foods. And that's what's gonna

16:15

drive your health. Because in the food

16:17

is medicine, and if you wanna

16:19

stay healthy, you have to have the right medicines.

16:21

We're eating basically toxic poisons right now.

16:25

And we need to actually

16:27

shift our diet to understand that food

16:29

is not just calories or energy, it's

16:31

actually information. It's like code. And you're

16:33

programming your biological software with every single

16:36

bite. It's changing your gene expression, your

16:38

hormones, your brain chemistry, your metabolism, your

16:40

microbiome, your immune system, literally with every

16:42

bite. And so when we eat crap,

16:44

we feel like crap, and we get sick. And

16:47

COVID was a perfect example of this. People who

16:49

were overweight or had chronic illnesses, those were the

16:51

ones who got in the hospital. Those were the

16:53

ones who died. That's right. And so

16:56

when you look at the data, it's really clear

16:58

63% of all deaths and hospitalizations ran in by

17:00

people eating a healthier diet because it's

17:02

a precious immune system. So we really have

17:04

to get our shit each other in trouble.

17:06

Okay, let me ask you another thing. It's

17:10

a great truism. If nature made it, eat

17:12

it. If man made it, don't. That makes

17:14

it super easy. But okay,

17:16

so nature made a cow. Can

17:19

I have this milk bag for me?

17:21

Cheese, help me with that stuff. So

17:25

the basic principle is try to eat

17:27

things as close to their

17:29

historical origins as possible. So we

17:32

have hybridized plants. For example, the

17:34

corn that the Native Americans ate

17:36

was fine. The corn that we

17:38

eat has been hybridized and changed.

17:41

That makes it more starchy, less protein, less

17:43

phytochemicals. Same with wheat. The ancient forms of

17:45

wheat had less gluten in them. They were

17:48

full of fiber. I mean, the Zaya wheat

17:50

was what the Alexander the Great used to

17:52

fuel his conquest of the world back in

17:54

the day. And so it

17:56

depends on what the food is, how it's

17:58

grown. what strains

18:01

of the seeds are and

18:03

so forth. So for cows,

18:05

we've hybridized cows to actually

18:07

create, you know, high milk

18:09

producing cows. We've changed their

18:11

genetic kind of makeup so

18:13

that they're producing a form of acine, which

18:15

is the protein of milk, one of the

18:17

proteins, the super inflammatory called a1-casein. It's linked

18:19

to cancer and diabetes and autoimmunity and

18:23

congestion in sinus and malurgic issues as well as

18:25

all kinds of inflammatory things,

18:27

insulin resistance. Traditional dairy,

18:30

I would say that we're eating now or

18:32

conventional dairy from factory farming

18:34

of dairy should not be eaten. And then the milk

18:36

the cows when they're pregnant and there's over 60 different

18:38

hormones in them naturally. There's also given hormones and growth

18:40

hormones. So you don't want to eat that. For

18:43

example, I was in Sardinia and Ikaria

18:46

where the blue zones are.

18:48

Yes. And it's amazing there.

18:50

I spent quite a bit of time there and

18:52

you go to hang out with the farmers and

18:54

they're the shepherds

18:56

and they're taking their sheep and they go around and

18:59

they know to feed them certain plants at certain times

19:01

of the year because the milk

19:03

and the cheese will taste better because they're

19:05

eating phytochemicals in the plants and it actually

19:08

affects the flavor. So flavor food

19:10

always follows the phytochemical richness of the food

19:12

and they know that then they take the

19:14

milk and even the meat from the animal

19:16

and it tastes better. So it depends on

19:18

what you're eating has eaten and

19:20

then these sheep and goat actually have a

19:22

different form of casein called a2-casein which

19:25

is not inflammatory which is better tolerated. For example,

19:27

I can't tolerate regular dairy but I can eat

19:29

sheep or goat and it's fine. So I

19:31

think it depends on what it's not the cow

19:33

it's the how. Yes,

19:36

okay. This is very good. Okay now tell me

19:38

why all of a sudden everybody

19:41

is talking about inflammation. Like

19:44

no one ever talked about that ever until

19:46

about I want to feel like three years

19:49

ago. Now it's all anybody talks about. What

19:51

the hell are people talking about? Well,

19:53

I did write a book about 20 years ago

19:55

where I was shouting from the rooftops about inflammation,

19:57

but yeah, you know it's finally catching on. It

19:59

is. caught on. First of all, what

20:01

is inflammation? Well, people know if they

20:03

get a sore throat or if they

20:05

cut their finger and they get an

20:07

infection, they've seen inflammation. They felt inflammation.

20:09

If your joints fell off, that's

20:12

all inflammation. That's fine. Your body's normal response to

20:14

some insult or injury infection. I'm supposed to do

20:16

that. What's not supposed to happen, Rob, is chronic,

20:19

silent inflammation. And

20:21

chronic, silent inflammation is the biggest

20:24

driver of every single chronic disease

20:26

we have, including heart

20:28

disease, cancer, diabetes, dementia, of

20:31

course, out immunity, allergies, and

20:33

many other diseases that are inflammatory. But also

20:35

mental health issues. We're seeing

20:38

huge amounts of inflammation in the

20:40

brain. So brain inflammation is what's

20:42

driving so much of our chaotic

20:44

society, I believe, because of the ultra-processed food.

20:46

I just did a podcast on this. On

20:48

my podcast, The Doctor's Pharmacy, we talked about

20:50

how ultra-processed food affects the brain. It basically

20:53

creates inflammation in the body. And inflammation

20:55

causes inflammation in the brain. And that

20:58

disrupts the neurotransmitter function. It disconnects

21:00

the frontal lobe, which is your adult in

21:02

the room, and the amygdala, which is the

21:04

reptile brain. And so there's a

21:07

crazy wild reptile lizard in

21:10

the house with no adult governing it.

21:12

And that's why we see all these

21:14

crazy divisive behavior, oppositional behavior, violence, aggression,

21:17

not to mention depression, anxiety, and all these

21:19

things. So inflammation is driving all these things

21:21

that we see in society, from just

21:24

feeling like crap to all the way to

21:26

serious diseases and even death. So inflammation is

21:28

the biggest driver of aging. It's the biggest

21:30

driver of all these chronic illnesses. And it's

21:32

driven primarily by our ultra-processed diet and lack

21:34

of protective foods. So we don't want to

21:36

get rid of the bad foods. We want

21:39

to add protective foods. And that's all the

21:41

things we talked about. Dimensional foods, not seeds,

21:43

well, good fats and so forth, and proteins,

21:45

lots of fiber, and feeding your microbiome. So

21:47

there's a lot of ways to reduce inflammation.

21:50

So I know you said 80% of its diet, you wish

21:52

it wasn't. You could just hit the gym and do whatever you want, but

21:54

you know. And so

21:56

because food is regulating all

21:58

the biochemical processes and driving

22:00

inflammation. Now stress also cause

22:03

inflammation, toxins cause inflammation, being sedentary

22:05

causes inflammation, not sleeping causes inflammation,

22:07

but not just food. There's a

22:09

lot of factors that drive this

22:12

incredibly horrific problem

22:14

we're having globally in the world and

22:16

increasingly killing so many of us. Isn't

22:19

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22:21

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365 day returns, quince.com, slash rop. Okay,

26:12

what about this? Where are you with caffeine?

26:15

Well, I had a cup of coffee this morning, so it's wearing

26:17

off now. But I mean, I think

26:20

coffee is fine. It's actually the

26:22

source of the most of the antioxidants

26:24

and phytochemicals in the American diet,

26:26

not because it's such a great

26:28

source, it's because they don't need

26:30

any fruits and vegetables. But it's

26:32

got all sorts of benefits. It

26:34

may help Parkinson's disease, may help,

26:37

obviously, alertness and so forth. So I don't

26:39

think it's bad. I think for

26:42

some people, it can be bad. So

26:44

different people have different genetic ways

26:46

they metabolize it, and some are fast and some

26:48

are slow metabolizers. So you know that person, I

26:50

can have an espresso and go right to sleep

26:52

at night. That's me. Yeah, I can't do that.

26:54

I have like a coffee pass noon. Like

26:57

I'm like, I can have an espresso,

26:59

drive home from the restaurant, go to

27:01

bed. That's amazing. That's beautiful. So you're

27:03

a fast caffeine metabolizer. Other people aren't.

27:06

Also, if you tend to be anxious

27:08

or have pressure or have other issues, you

27:11

might not want to drink a coffee. But a cup or

27:13

so in the morning is generally fine for most people. But

27:15

it's what you put in the matter. So if you go

27:17

to Starbucks and you have a... Oh, yeah, then it's a

27:19

milkshake. It's a milkshake. There's actually more

27:21

sugar in some of those Starbucks coffees than there

27:23

are in a same amount of Coca-Cola.

27:25

Oh, 100%. I see people going in there, and

27:30

they literally look like they've come out of

27:32

Baskin and Robbins. Yeah,

27:36

my joke is that Starbucks is not a

27:38

coffee shop. It's a sugar-dispense-free masquerading as a

27:40

coffee shop. No, that's really true. Okay, let

27:42

me... So all the new drugs, Zempek, you

27:44

can go get it now at Target

27:48

or some shit. I don't know. There's some announcement

27:51

this week that you can go... I don't even

27:53

need a prescription. Do you still need a prescription?

27:55

I don't know. Oh, yeah. I think you do.

27:57

Yeah, I mean, you can buy it online on

27:59

some shady... sites that, you know, sell

28:01

the peptides that are, you know, non-ozibic

28:03

related, but they're the same peptide. Okay,

28:05

so look, it's been revolutionary for a

28:08

lot of people. Yeah. Some

28:10

very famous ones. And

28:12

first of all, how long can

28:15

somebody live on it? Yeah, that's

28:17

a great question, Rob. That's a great question. The

28:19

answer is we don't know because it's not been

28:21

out long enough. There's

28:23

a great study in the New England Journal. I read

28:26

one that said, an article that said, be sure to

28:28

use new drugs as soon as they come out before

28:30

the side effects develop. That's

28:32

amazing. You

28:35

know, it's so true though. We

28:37

see, we don't, we know there's something called post-market

28:39

surveillance for drugs. So you can do a small

28:41

study with a small number of people for a

28:43

short amount of time. The drug gets approved, but

28:46

we don't know what happens three, five, 10

28:48

years out. Right. We don't have

28:50

any data on that. And what we do know is that,

28:52

you know, like you said, it can really be revolutionary efforts

28:54

from people who struggle their life with weight

28:56

issues, but it's not without risks.

28:58

So let me just unpack it for a minute. Can

29:01

I unpack it for a minute? No,

29:03

this is actually the main thing I really wanted

29:05

to talk about. Okay. Let's

29:07

go. Okay. So what

29:09

is Ozempic? It's a peptide made by the body.

29:12

It's something that's been

29:14

resynthesized in a lab like insulin, for example, is

29:16

made by the body. Another peptide has

29:18

been made so people can take it for diabetes. And

29:23

Ozempic, which is semiglutide, is a GLP1

29:25

agonist. GLP1 is something that helps suppress

29:27

appetite and regulate insulin, blood sugar control.

29:30

So it's something that the body uses

29:32

normally. And we can naturally increase it

29:34

by dietary things and other things supplements.

29:37

But Ozempic is basically giving a pharmaceutical

29:40

dose of this compound that then makes

29:42

you feel full, lowers

29:44

your appetite, and improves your blood sugar and

29:46

helps with weight loss. So it does work.

29:49

Now, what else does it do?

29:51

Well, when you lose weight with it,

29:53

you lose half muscle and half fat.

29:56

When you lose half muscle, that's bad because

29:58

muscle is where your metabolism is. So

30:01

muscle burns seven times the calories of

30:03

fat. So you can end up, if

30:05

you kind of go over this, you end up, we'll

30:07

call skinny fat. You look thin, but you're

30:10

fat on the inside. And

30:12

your body composition changes. So the way to

30:14

mitigate that is high amounts of protein, about a

30:17

gram per pound. So if you're 150 pounds, that's 150 grams,

30:20

it's a fair bit of protein, it's less strength training.

30:22

You gotta hit the gym and pump iron. If

30:25

you do that, you can mitigate some of that. If

30:27

you stop the drug, most people get in the

30:29

way back. Right, about 65 or more

30:31

percent of the weight is gained back. That's

30:33

a stat I wanna really write down. Yeah.

30:37

65% of the people who take a Zempek gain

30:40

the way back. And then

30:42

some variation of gain a little bit or

30:44

whatever. But unless you change your lifestyle, and

30:47

as you change the cause of why you

30:49

gained weight in the first place, which is

30:52

eating a high glycemic diet, eating

30:54

ultra-processed food, it's not exercising. Unless you

30:56

change those behaviors and you get

30:58

off it, you're gonna just pop right back. So

31:00

what about the effects long-term? That's what you asked me.

31:03

What about long-term? Well, the initial data's

31:05

coming out, and it's a little bit concerning to

31:07

me. One is, when we see

31:09

an effect like, you see it will go away, right?

31:11

It's a weight loss version of a

31:14

Zempek. That was just approved for cardiovascular

31:17

risk reduction, like a statin,

31:19

because it lowers cardiovascular risk. The study

31:22

showed that it lowered risk by 20%. It

31:24

just seems like a good amount, but it's actually

31:26

not that much. When

31:29

you look at the side effects, the

31:31

side effects of taking those epic, if you

31:33

look at bowel obstruction, for example, where basically

31:36

it slows the bowel down, it thickens

31:38

the bowel wall over time, and

31:40

it leads to something called bowel obstruction, small bowel

31:42

obstruction, which means you need to go to the

31:44

hospital and then have a tube stuck

31:47

down your nose and decompress your stomach and

31:49

your intestines, or you need to have surgery. That's

31:52

a serious complication, and it's about a 450% increase.

31:56

So we jump up and down, and there's a 20% change. This

31:58

is a 450% increase. Pancreatitis,

32:01

another serious side effect. That

32:04

means your pancreas becomes inflamed. You

32:06

can't make insulin. You can't digest your

32:08

food. It can be very serious.

32:11

That is increased by 900%. So

32:14

this is serious conditions. Now, when you give Bosempic

32:16

to a large enough population over a long enough

32:18

time, you're going to start to see more and

32:20

more complications. So I'm cautious about it.

32:23

If I have a patient who's really struggled,

32:25

I may use it, but I put them

32:27

on aggressive lifestyle change program. I get the

32:30

protein in their bodies to build muscle and

32:33

I give it to them for a period of time

32:35

and then transition off it. Because I don't think long

32:37

term it's going to be found to be safe. I

32:39

think we're in this ozepic halo right now and then

32:41

probably in five, ten years we're going to go, oh

32:43

shit. You know, all this

32:45

stuff's coming out about it. So I think we're starting to

32:47

see it and the warning signs are there. Do you remember

32:49

that, I want to say 20 years

32:51

ago, there was some... Fen-Fen. Fen-Fen,

32:54

right. Right? Am I

32:56

right? Hard issues. Yeah,

32:58

exactly. And then like thalidomide, you know,

33:00

that came out, it was great for women

33:02

and prevent miscarriages but guess what? All the

33:04

babies had like, you know, flip her arms

33:06

and no legs and so that was a

33:08

problem. So we kind of get excited about

33:10

these drugs and we don't have a long

33:12

term follow up data and I

33:14

think we're there with those ozepic and these drugs. And I

33:16

think, I'm a little nervous

33:18

about it at scale. I think the cost

33:21

is so much. It's not accessible to a

33:23

lot of people and you know, we

33:25

scaled it up to give it to everybody who's obese

33:27

in America, it would be five trillion dollars which is

33:29

more than our entire healthcare spend. So it just doesn't

33:31

make sense. So the key is, it's

33:34

not scalable for so many people

33:36

who need it. Maybe,

33:38

the price will come down but still it's

33:40

like, it's high risk. But it's a tough

33:42

thing, Rob, because you know, people overweight that

33:44

also has a risk. So how do you

33:46

help overall fix the problem? And

33:48

it's really about fixing the root cause which

33:50

is our food system and giving people access

33:53

to real food and teaching them what to do and

33:55

giving them education. We've kind of missed that both. So

33:57

here's, I'm going to put words in your mouth. And

34:00

you tell me you'll accept these words or

34:02

you reject these words. Okay. Here

34:04

we go. So

34:06

here's, here's a Dr. Hyman says

34:10

moment of the show. If you struggled

34:12

historically with your weight, you can

34:14

change your lifestyle and it will save you.

34:16

It will do everything you need to do,

34:18

but it's, it takes, it

34:20

doesn't happen overnight, but you do a zempic and

34:23

you lose the weight. You

34:26

still do the lifestyle change, you

34:28

get off a zempic and

34:30

that's the perfect, why is that not

34:32

the perfect combination? If I change my

34:34

lifestyle and it don't take a zempic, right?

34:37

Hypothetically. Yeah. I'm

34:39

looking at two and a half years to

34:42

get the results I'll get with a zempic in

34:45

six months and I'm changing my lifestyle

34:47

anyway. Yeah. Why

34:50

would, I guess what I'm saying is why

34:53

wouldn't you jumpstart with a

34:55

zempic as long as you then do, you

34:57

know, one of the great diets, whether it's your

35:00

diet or Atkins or any of those are high

35:02

protein, low carb diets. Yeah. Great

35:05

question. I mean, I think it's okay for some people.

35:07

And again, there are a few people who I have prescribed it to, but

35:09

if people are willing and able to make

35:12

a real change, we see dramatic differences. So I

35:14

just had a patient at a clinic who was

35:16

66 years old, she'd had

35:18

a heart failure, diabetes on insulin. She

35:21

had high blood pressure. She had multiple stents in her

35:23

arteries. She had fatty liver, kidneys

35:25

were starting to go. She was basically on her

35:27

way to a kidney and heart transplant. And

35:30

I said, well, I don't know. We can help with

35:32

this try. So we radically changed her diet from the

35:34

crappy food she was eating and

35:36

we put her essentially on a

35:39

very low glycemic, high phytochemical, high

35:41

fiber, high good fat diet. In

35:43

three days she was off her

35:45

insulin. She lost

35:47

42 pounds and went off all her meds. And

35:49

in a year she lost 116 pounds. That

35:52

was completely fine. So

35:55

it's not that hard to do. It's

35:57

just knowing what to do and

35:59

being good. willing to do it. Now some people really

36:01

struggle even if they know what to do. There's a

36:03

lot of other issues, trauma, emotional issues. A lot of

36:05

people eat their feelings. It's not what they're eating. It's

36:07

what's eating them that matters. You see it to

36:09

kind of deal with those things. Um, I

36:12

actually know psychedelics, I have a

36:14

theory that maybe psychedelics could help

36:16

with obesity, uh, particularly Ibogaine, which

36:18

is used for addiction. And we know the 14%

36:21

of people have food addiction, 12% of kids, which

36:24

is about the same as alcohol, except the

36:26

kids aren't alcoholics. And, and

36:28

so we see, we're seeing the biological basis

36:30

of how these foods affect the brain. And

36:33

it's very similar to heroin or cocaine. And

36:35

when you look at animal studies, they literally have

36:37

withdrawal, even human studies, they show literally withdrawal. If

36:39

you're binge eating a lot of stuff

36:42

and you stop eating it, you'll have withdrawal

36:44

symptoms. You'll have craving. It'll disrupt your life.

36:46

And so if you look at the Yale

36:48

food addiction scale, which is a validated scientific

36:50

scale, 14% of the population. I

36:53

didn't know there was a food addiction. I'm very familiar

36:55

with the, I think it's a

36:57

10, 10 questions for addiction,

36:59

but I didn't know there was a food one. There

37:02

is, it's called the Yale food addiction scale. People have

37:04

looked it up online. And, and so,

37:06

and people will recognize they might have to have the severe

37:08

version, but they can have some. Is it one of those

37:10

things where if you have one, if you're like, Oh, I

37:12

only had one like, and then you get to the end

37:14

of the way, by the way, if you had only one,

37:16

you're addicted to food. And

37:19

so basically I'm thinking that Ibogaine, which,

37:21

you know, you're giving to heroin addicts,

37:23

blocks, which are all blocks, cravings, changes

37:25

their brain chemistry. It could help. And

37:28

in fact, one of the drugs, I don't know if you know this,

37:30

Rob, but one of the drugs we use for obesity is

37:33

Narcan. What? Yeah. Narcan is a

37:35

drug that's used for heroin overdose

37:37

to block the opioid receptors. So

37:39

you don't get respiratory depression and

37:41

die. Right. So it's an emergency drug, but

37:44

it's used in a combination with a drug

37:46

as a treatment for obesity to block the pleasure

37:48

centers in the brain, in the brain that make

37:51

you crave any food. Now,

37:53

if the pharmaceutical industry got this,

37:55

maybe we should be thinking about other other solutions.

37:58

So I think we deal with, you know, We

38:00

issues in a holistic way. A lot of people who

38:02

are, we do have trauma and a lot of people

38:04

have trauma and it's the way they deal with it.

38:07

Um, whether central trauma or just, you know,

38:09

whatever, there's another questionnaire that people can take

38:11

them again. It's online. This is a few

38:13

questions called the adverse childhood

38:15

events questionnaire or ACE questionnaire.

38:18

And it talks about, you know, your, your family, you

38:20

know, violent place. Would you get hit? Was there sexual

38:22

abuse to somebody in your family in jail? The

38:25

divorce? And it gives you a hold as to questions

38:27

and you score high, then you know, you're more likely

38:29

to be overweight, have diabetes, have autoimmune disease,

38:31

chronic disease, depression, suicide, all that.

38:34

And then something you can deal with. So it's not just

38:36

about what you're eating, but it's looking at the whole picture.

38:47

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40:57

Kia movement that inspires. I

41:10

mean, listen, you set me down with the,

41:12

you know, Bola Hagen-Dazs, and I

41:14

am high as fuck.

41:17

I am euphoric. Euphoric.

41:20

What's your flavor? What's your flavor? No,

41:24

no, no. I'm going with... Pinellas with salmon?

41:26

Those are fine. That was my favorite until

41:28

they started making this chocolate

41:30

peanut butter. Oh gosh.

41:33

Yeah. I don't like peanut butter and ice cream for some reason. I don't really like

41:36

that. And then why I used to be

41:38

a, like a traditionalist,

41:41

at least a scoff at Ben and Jerry's. I

41:43

was like, oh, I don't want to, I don't

41:45

want pie in my... Now I'm all about like

41:47

whatever shit you can put in it. Now I'm

41:49

down. Yeah. Well, a chunky monkey is my kryptonite

41:51

for sure. I don't keep it around. I don't

41:53

look at it. I won't touch it. That's the

41:55

other... The other... One year I might have a

41:57

bad, really bad day. Or I feel it's really...

42:00

stressed and it might just blow, break down and have

42:02

a pint of chunky monkey, but not that often. And

42:04

you don't, and look, and that's the other thing, it's

42:06

the long game, not the short game. So

42:09

like I got a little bit of a party my wife

42:11

is throwing for me and it's all my favorite foods. And,

42:14

and by the way, when they say, what

42:16

are your favorite foods? Notice they're not asking

42:18

you, what are the healthiest foods you're like?

42:20

They're not saying, they're asking that. So

42:23

this party is not going to be that.

42:26

So if I come to your party and there's nothing I can eat,

42:28

is that what you're saying? No, I mean, look, there

42:31

are things that one, I mean, listen, not

42:33

like, left to my own terrible

42:35

devices, there would be a hostess cart where literally

42:37

you could go, I want the hostess fruit pie.

42:40

I'm going to have the ho-hos. Oh no. Because

42:42

that's where I grew up with. Hostess, me

42:45

too. Hostess cupcakes. I love those, the cream

42:47

filled cupcakes with that little squirrely icing on

42:49

the top and the black. Oh,

42:51

that was good. The fruit pies are mine. Like give

42:53

me that fruit pie. And by the way, if I

42:55

buy it in a gas station, it tastes even better.

42:57

It's been aging well, like wine. It's

43:01

going to be like the years, you know? But

43:07

no, I actually am beyond that. I

43:11

truly am. But you have

43:13

to have a cheat. What's your thing on

43:15

cheat days? Because here's the other thing. Is this true? Like

43:17

if I get off of sugar, like really

43:19

get off of it, which I've done off

43:21

and on many times, like literally, I'm not

43:23

a fascist about is there five grams of

43:25

sugar in this salad dressing

43:28

type. I'm not doing that. I mean,

43:30

no zerds, no

43:32

sodas, no obvious sugars.

43:35

Is it like heroin where you go back and

43:37

you're back, you get the monkey on your back

43:39

again? Well, not necessarily. Because if you kind of

43:41

regulate your body to be resilient, then you can

43:44

tolerate it a little bit here and there. And

43:46

I think it's when you can't control your behavior

43:48

that it's the problem. So you start noticing you're

43:50

not in control, then you should go off the

43:52

reservation, you got to go back on. I wrote

43:54

a book actually about food addiction called the 10

43:56

day detox diet, about how to really detox from

43:58

food addiction. So it's always a great way to

44:00

reset. You just hit the reset button, like

44:03

on your computer when it's fritzing out and

44:05

your body will recalibrate your hormones or reset,

44:08

your insulin will come down, your leptin will

44:10

regulate, your grayline will normalize, your hormones will

44:12

regulate appetite, hunger, weight gain, you'll have lower

44:14

inflammation, everything will kind of reset and then

44:16

your body is going to more, more in

44:19

equilibrium as by resiliency. So

44:21

do I never have any crap? No, I do. But

44:23

there's a rule I have. If it's food, I'll eat

44:25

it. But if it's not food, I'm not going to

44:27

eat it. So twinkies are not food.

44:29

I would never eat that. But what I have,

44:32

ice cream? Sure, because it's food. It's

44:34

a tea thing. But what I have chocolate?

44:36

Yeah. What I have cookies? Yeah,

44:38

it's made from butter and flour.

44:41

That's food. I recognize what

44:43

it is. But if it's some highly processed science

44:45

project, I won't touch it. You're not eating a

44:47

Twizzler. No, never. It never goes. And it

44:49

doesn't look like food anymore to me. Even when I go

44:52

to Starbucks and I get a coffee and I see this

44:54

whole thing of stuff and I'm like, it

44:56

just looks like a rock. Why would I

44:58

eat that? It doesn't even call my name

45:00

anymore. Yeah, for sure. Ice cream does.

45:04

Pies, cakes, cookies, ice cream.

45:07

Yes. They eat that in the 50s. Make

45:09

it yourself. If you want a cookie, make it yourself. Basically.

45:11

If you want ice cream, make it yourself. And that's a

45:13

good rule if you want to eat crap. If you want

45:15

french fries, great. Make it yourself. Where

45:19

are you on fast

45:21

fasting and intermittent fasting?

45:24

Yeah, I think it depends on the person.

45:26

If you're extremely overweight and you have diabetes,

45:28

it could be a powerful therapy. If you're

45:30

someone like you or me, you have to

45:33

be careful because when you fast too much

45:35

or too long, you lose muscle. And muscle

45:37

is the key to longevity. It's the key

45:39

to health as you get older. If you

45:41

lose muscle, you lose function, you lose your

45:44

metabolism, you get more inflammation, you get more

45:46

prediabetes, you get lower testosterone, lower growth hormone

45:48

for repairing tissue, you get a higher cortisol.

45:50

Having muscle loss is a disaster. So it's

45:52

kind of a fine balance between giving your

45:55

body times to rest and

45:57

repair and times to feed. So I

45:59

would say 12 hours overnight, 14 hours is fine. Like,

46:03

everybody should do that. It used to be called

46:05

breakfast, breaking the fast, but now we eat all

46:07

night and we eat as soon as we wake

46:09

up. So basically, we don't do our body a

46:11

chance to do the cleanup and repair and recycling

46:13

that happens at night, which is called autophagy. I

46:16

wrote about this in my book, Young Forever, where

46:18

we talked about how we activate these healing repair

46:20

mechanisms. And fasting is a way to do that,

46:22

but it's not the only way. I think it's really important

46:25

for people to see what their body's like

46:27

and what happens. They will do great, so don't. And I

46:29

think if I do it too much, I'll lose too much

46:31

weight. Or I'll lose too much

46:33

muscle. And I think you just have to be smart

46:35

about it and see what's going on with you and

46:37

your body and your other health issues. So it's not

46:39

a hard fast rule, but it can be a powerful

46:42

therapy for some people. Do you ever work out in

46:44

a fasted state? Do you have a feeling one way

46:46

or the other about that? Yeah,

46:48

I usually do. I don't know about you, but

46:50

I can't really exercise when I eat with a

46:52

meal. I can't run or go for a bike

46:54

ride or I can't do anything. So I wake

46:56

up usually and I work out. So I do

46:58

a strength training routine. And

47:01

that's what I do. Or today I

47:03

didn't have time because I drove up here. So after

47:05

this podcast, I'm going to work out and then have

47:07

lunch. So I tend to do it on a fasted

47:09

state. But you can have a little protein or whatever.

47:12

People want to know more. Your

47:14

podcast, The Doctor's Pharmacy. Do

47:16

you have guests? Tell me all about it. It's

47:20

my shtick. What kind of

47:22

thing you foisted on America over there,

47:25

Doc? I just wanted people

47:27

to have a chance to hear about a different

47:29

paradigm in medicine. How they can optimize

47:32

their health and their bodies using the model of functional

47:34

medicine. So I did it, I think it started in

47:36

2017, maybe 2018. And

47:39

it's done really well. It's been great. It's just the top

47:41

100, 200 podcasts. And

47:44

I have guests, all kinds of guests,

47:47

everybody from people who talk about spirituality

47:49

and trauma to scientists talking

47:51

about cancer metabolism and

47:55

mitochondrial function. So we go deep on

47:57

topics. Yesterday I had Maria Shriver on.

48:00

talking about her health and her health.

48:02

Women's health, Maria, she's devoted her life

48:04

to it. Yeah, it's great, great,

48:06

she's amazing. And so

48:08

also I'll do individual

48:11

topics by myself with these guys called

48:13

health bites. It's our Friday episode. And we go deep,

48:16

so I did a whole long one, it was epic.

48:18

I did one on ultra-processed food. I did one on

48:20

mental health and our diet. So I do, you know,

48:22

once I'm on a erectile dysfunction or male sexual health.

48:24

So I'll just spend 30 to 60 minutes to

48:28

grow really deep on the science, giving

48:30

people really practical information about how to

48:32

uplevel their health. And the

48:34

book, The Young Forever Cookbook

48:37

is coming out. Coming

48:39

out June 4th, yeah. It's a sequel to The

48:41

Young Forever book, which is, came

48:43

out last year. No, I need the recipes, I

48:45

need the deets, man. They're

48:48

actually quite good, and they're beautiful. It's a beautiful cookbook, yeah.

48:51

I need the deets, because like I said, I

48:54

made huge health decisions three

48:57

times in my life. At 26, I

49:00

gave up alcohol and drugs. Amazing.

49:03

And at, I would say

49:05

around 35, I

49:09

stopped eating like a teenager. Do

49:13

you know what I mean? I realized, oh, I just can't.

49:15

I know what you mean. You gave up the hoses, cupcakes.

49:17

Well, I was like, I thought I could work it off.

49:19

I thought, if I destroy myself consistently in the gym, it's

49:26

licensed to eat any way I want. No,

49:29

and it can when you're younger, but as you get older, it

49:31

just doesn't work that way. And it happened for me at 35.

49:37

So I'm 60 now, and so the new thing is, all

49:41

right, you gotta get serious on the veggies. Because

49:45

I eat really well. I mean, obviously, I do.

49:48

But I need to pump up.

49:50

I'm good with the proteins. I'm good

49:52

with the low carbs. I'm

49:55

even pretty much good

49:57

with the cutting out sugar, but

49:59

I gotta. ramp up, the vegetables.

50:02

Well, the reason is, Rob, is that in

50:05

food there's medicine. So plants

50:07

make defense molecules to protect

50:10

themselves from hardship, from pests,

50:12

from drought, from weather changes.

50:16

And these phytochemicals that the plants make,

50:19

we've co-evolved with. And these compounds are

50:21

in colorful fruits and vegetables. And

50:23

the more tough the life is of

50:25

vegetable or plant, the better it is

50:28

for you. So if it's wild, it's way better. Like

50:30

if you had a wild strawberry, it's like... Oh, it's

50:32

unbelievable. It's like an explosion of flavor,

50:34

you can imagine, in a tiny little packet where you

50:36

get these big strawberries at the

50:38

grocery store, it tastes like cardboard. So...

50:41

And how about tomatoes? I really see it with tomatoes. You

50:44

get a Long Island tomato right out

50:46

of the ditch. It's insane.

50:49

Insane. So that is

50:51

where all the medicine is. When you

50:53

have foods like that, they have the medicine

50:55

in them. And these medicines we co-evolve with,

50:57

and they interact with our receptors and our

50:59

biological pathways and our microbiome to do all

51:02

kinds of amazing things. So I'll just give

51:04

you one example. If you have

51:06

pomegranate, pomegranate has

51:09

these red color biochemicals in them.

51:12

If you have a healthy microbiome, your gut, the

51:15

compounds, you'd call them Elijah

51:17

tannins, in the pomegranate will

51:19

get metabolized by the bacteria.

51:22

The bacteria will create something called a

51:24

postbiotic, sort of prebiotic or probiotic. It's

51:26

a postbiotic made by the bacteria. Your

51:28

body absorbs it. It's called urolithin A.

51:30

This then goes and improves the function

51:33

and health of your mitochondria, which are

51:35

key to healthy aging. They cause mitophagy,

51:37

which cleans up old mitochondria. They build

51:39

new muscle. They increase your fitness without

51:41

even exercising. So your

51:44

VO2 max and your performance and

51:46

exercise test improves without even exercising,

51:48

and also reduces inflammation and has

51:50

a whole host of other benefits.

51:52

And this is just from eating

51:54

pomegranate. If you have healthy gut

51:56

bacteria, now you can take this as

51:58

a supplement, but we want So many

52:00

of these compounds, and I just give you

52:02

one example, but there's dozens and dozens of

52:04

examples of these compounds like green tea or

52:06

curcumin and the wine and curries or the

52:09

parenthymatids and the berries or the compounds

52:11

in broccoli and that whole family, glucosinolates,

52:14

all regulate these pathways in our body

52:16

designed to keep us healthy. So we

52:18

need these medicines to thrive. When we

52:20

don't eat them, our bodies degrade. Okay,

52:23

one last thing. What, this

52:25

one last thing is probably a podcast in and of

52:27

itself, you know, gut health. How

52:30

do you, what's the best way to reset your gut and

52:32

you know, I don't know what's going on in my gut,

52:34

for God's sakes. How do we figure

52:36

that out? Well, we're entering

52:39

the whole era of the microbiome and poop

52:41

tests will become as routine as a peer,

52:44

a blood test, and they will tell you what's

52:46

going on in there in the ecosystem, whether it's

52:48

good or bad. And the truth

52:50

is that most of our microbiomes have degraded

52:52

in modern society for a whole host of

52:55

reasons. One, we are born

52:57

by C-section, a third of us. Two,

53:00

we're often formula fed,

53:02

which screws up our microbiome. Three,

53:04

we're given antibiotics as kids. Our

53:06

mothers, we don't start out with a

53:08

healthy microbiome. And then we process

53:10

food. And then we don't need

53:13

a fiber. And then we don't eat the

53:15

fiber chemicals we need. And then when we

53:17

take drugs like antibiotics and steroids and acid-blocking

53:19

drugs, which are the third biggest source of

53:21

drug sales after statins and psychiatric drugs, they

53:23

block acid in your stomach. It screws up

53:25

your whole microbiome. And then we

53:27

take hormones like birth control pill. All these

53:30

things mess up our gut. So most of

53:32

us are walking around with an unhappy ecosystem.

53:34

And think about like a rainforest. We want

53:37

it to be thriving and happy. And

53:39

we tend to get lower diversity. We tend to get

53:41

inflammatory bugs. We feed the bad guys all the

53:43

processed food. They love that shit. So you really

53:45

want to learn how to tend your

53:47

inner garden. It's not that hard. Basically

53:50

cut out all the crap, eat the

53:52

way we're talking, lots of fiber, prebiotic

53:54

and probiotic foods, like, you know, things

53:57

like asparagus or eczema or artichokes. These

53:59

are... or prebiotic foods, fertilizing good

54:01

bugs. And probiotic foods are like sauerkraut

54:03

or kimchi or miso or things

54:06

like that. And then we have a fiber,

54:09

which is general fiber we can eat from fruits

54:11

and vegetables, nuts and seeds, beans and grains, all

54:13

of this fertilizes the good bugs. So you just

54:15

have to learn how to take out the best

54:17

stuff, putting the good stuff. And then you can

54:19

take probiotics, and I recommend taking probiotics given a

54:21

crappy diet and life is. And

54:23

I also recommend some of those to even

54:25

take prebiotic fibers. So I created a product

54:27

called gut food, which is a combination of

54:29

polyphenols, which we talked about these chemicals

54:32

that feed the good bugs, prebiotics

54:34

and probiotics. And it's a powder you can take every

54:36

morning. It's like a multivitamin for the gut. This

54:39

is amazing. One last thing with nuts.

54:41

I'm always like, okay, I need

54:43

to eat more nuts. And then I was like, whoa, that's, you

54:45

can't eat that, but not that nut. Not

54:47

not that nut. Which nut? Which nut? It's

54:50

always the nut I want. Whatever nut I want is always

54:53

suddenly the nut, the one nut, you're not supposed to eat

54:55

the bad nut. There are no bad

54:57

nuts. There are no bad nuts. Macadamia nuts, bad nuts. Oh,

54:59

those are great. Those are great. I hear

55:01

they're horrible for you. Why? They're full

55:03

of amount of unsaturated fats, like the

55:06

olive oil of nuts. Okay. If

55:08

they're fresh and not rancid, they're really good

55:10

for you. They're high in protein, high in

55:12

fat, and they're incredibly healthy. So I would

55:15

eat macadamia nuts, walnuts, pecans, all

55:17

the seeds, two pumpkin seeds. Where did

55:19

I get this in my head? How

55:22

did I get this? Maybe Instagram, TikTok. You're

55:26

a great source of medical science research on the

55:28

internet. Let me put it this way. Is there

55:31

a nut that I should avoid? I

55:33

mean, peanuts are not really nuts. A

55:36

lot of people consume peanuts. They're

55:39

not bad. They're a

55:41

legume. They're a legume. That's right. They're

55:43

a legume. They're a bean. But

55:45

one of the problems is they often have mold on

55:47

them. And so there's something called aflatoxin. And

55:49

that's the very carcinogenic compound. And if you're

55:51

going to eat peanuts or peanut butter, they

55:54

can't be rancid. They have to be fresh.

55:57

And they want to make sure that they're, you know. not

56:00

having these small toxins. It's hard to get, but

56:02

you can. That's why almond butter

56:04

is better. Yeah, almond butter,

56:06

cashew butter, macadamia butter. Seeds

56:09

are great too. I mean, seeds are amazing. People

56:11

don't even know seeds. I mean, if you eat a

56:13

handful of nuts or a couple of

56:15

handfuls of nuts a day, it's one of

56:18

the most protective things you can do for your health. There

56:21

was a large trial called the Prediment

56:23

Study in Spain where they gave you either

56:25

a liter olive oil or you

56:27

had to eat a couple of handfuls of nuts a day. And

56:29

then the other group was having a low-fat diet. So

56:32

it was basically too high-fat compared to low-fat. And

56:35

a handful of nuts and albino, they reduced your risk of

56:37

heart attack as much as taking a statin. So,

56:39

I'd rather eat a couple of handfuls of nuts than take a

56:41

statin. And what

56:43

seeds do you like? Oh, I like

56:46

pumpkin seeds, sesame seeds. High

56:48

nuts, high up those are seeds. I think those are seeds. Sesame

56:52

seeds, chia seeds, all those are great.

56:55

They're full of phytochemicals, they're full of fiber,

56:57

omega-3 fats are great. I've

56:59

got my homework. I'm very excited

57:01

about it because I've always been a pleasure to have

57:03

in class. I always did the homework. So,

57:06

this is great. I

57:08

could go on for another hour with you and we'll

57:10

pick it up either on your podcast or you'll come

57:13

back here again and we'll do it. Anytime. This

57:15

is great. Hopefully I'll see you wandering around

57:18

Montecito for sure. For sure, for sure, buddy.

57:20

Well, great to be on your podcast and

57:22

happy birthday and I'm glad you're

57:24

getting religion about what you have to do to

57:26

stay healthy and live along vibrant lives. I will

57:29

be spreading the word. You can use whatever drug

57:31

you want. At the end of the day, you still

57:33

got to figure out how to live beyond that. That's

57:36

the key. Exactly. All right. Thanks,

57:39

man. Appreciate you. Of course.

57:42

All right. I'm

57:45

going to get my handful of nuts, chia seeds.

57:48

I'm doing it. Are you doing it? You

57:50

guys going to get some nuts or you're just going to

57:52

act nuts? I might do both, but

57:55

I learned a lot. I'm actually super excited

57:58

to learn that kind of info. And

58:00

I like when we do these kind of more educational

58:02

podcasts. Do you guys? Let me know. I

58:04

think they're kind of fun to mix in

58:06

with the more entertainment

58:08

oriented stuff. Anyway, and I

58:11

think we're going to be doing some more of

58:13

these. I think we did body today. I think we

58:15

might have one about spirit and spirituality coming up,

58:17

which would be fun. Keeps

58:19

us interesting and fresh. Anyway, thanks for

58:21

listening as always, and I'll see you next time

58:23

here on Literally. You've

58:26

been listening to Literally with Rob

58:28

Lowe, produced by me, Sean Doherty.

58:30

With help from associate producer, Sarah

58:32

Baguard, and research by Alyssa Graul.

58:35

Engineering and mixing by Joanna Samuel. Our

58:38

executive producers are Rob Lowe for

58:40

Lowe Profile, Nick Liao, Adam Saxon,

58:42

Jeff Ross for Team Coco, and

58:45

Colin Anderson for Stitcher. Booking by

58:47

Deirdre Dodd. Music by Devin Bryant.

58:50

Special thanks to Hidden City Studios. Thanks

58:52

for listening. We'll see you next time

58:55

on Literally. Reese's

59:01

Peanut Butter Cups are the greatest, but let

59:03

me play devil's advocate here. Let's see. So

59:06

no, that's a good thing. Definitely

59:09

not a problem. Reese's,

59:11

you did it. You stopped this

59:14

charming devil.